A vegan diet may offer more than general health benefits—it could dramatically reduce menopause symptoms, new research suggests.
According to the American College of Obstetricians and Gynecologists, approximately 80% of menopausal women experience hot flashes, with nearly one-third reporting more than 10 episodes per day, often accompanied by sweating, chills, anxiety, and heart palpitations.
These symptoms have been linked to disrupted sleep, mood changes, and an increased risk of cardiovascular disease.
However, recent findings published in the journal Menopause indicate that adopting a plant-based diet could provide significant relief. The study reports that a vegan diet, including both unprocessed and processed plant foods, can lower hot flashes in postmenopausal women by up to 92%.
“Plant-based diets are already known for their overall health benefits,” said Susan Haas, PhD, an obstetrician-gynecologist with Lehigh Valley Health Network who was not involved in the study. “This research demonstrates that a plant-based diet may also reduce hot flashes—and it’s fine to include processed plant foods commonly available in grocery stores.”
The study followed 84 postmenopausal women, aged 40 to 65, who experienced at least two moderate-to-severe hot flashes daily.
Participants were divided into two groups: one followed a low-fat vegan diet rich in fruits, vegetables, grains, legumes, and a daily half-cup of cooked soybeans for 12 weeks, while the control group maintained their usual diet.
Both groups received vitamin B-12 supplements, were limited to one alcoholic drink per day, and continued their regular exercise and medication routines.
Participants tracked their hot flashes and body weight throughout the study. The results were striking:
- Severe hot flashes decreased by 92% in the vegan group
- Moderate-to-severe hot flashes decreased by 88% in the vegan group versus 34% in the control group
- The vegan group lost an average of 8 pounds, compared with less than half a pound in the control group
“These findings suggest that replacing both unprocessed and ultra-processed animal products with plant foods, including soy, can lead to significant weight loss and a reduction in severe hot flashes,” the authors concluded.
Katie Jo Light, MD, a clinical assistant professor at Texas A&M University College of Medicine, highlighted the study’s broader implications for women’s health. “It challenges the assumption that plant-based diets must be strictly ‘clean’ to be effective,” she said, while noting that minimizing processed foods is still advisable when possible.
Beyond hot flashes, plant-based diets may help mitigate weight gain, a common menopause concern, while offering additional metabolic and cardiovascular benefits.
Previous studies reinforce these findings: a 2023 study in Complementary Therapies in Medicine reported up to a 95% reduction in moderate-to-severe hot flashes following a low-fat, soy-supplemented vegan diet.
“Vegan diets promote weight loss and reduce inflammation caused by saturated fats and advanced glycation end-products found in meat and dairy,” explained Hana Kahleova, director of clinical research at the Physicians Committee for Responsible Medicine. “This combination can help minimize hot flashes and improve overall health during menopause.”
YOU MAY ALSO LIKE
Nepal Government Sets Uniform Guidelines for IVF and Fertility Services
Covid-19 Linked to Accelerated Blood Vessel Ageing in Women
Bindi Irwin Reports Recovery After 13 Years Battling Endometriosis
