A plant-based diet can be very beneficial for middle-aged women. This is а part of the findings of a new study by the Menopause Society, published in the journal Menopause.
According to the study, a low-fat vegan diet – regardless of how processed the food is – significantly reduces hot flashes and supports weight loss in women in peri/menopause.
“This study highlights the potential positive effects of a plant-based diet rich in soy, regardless of the level of processing, in relation to both hot flashes and weight control,” said in a statement Dr. Stephanie Faubion, medical director of the Menopause Society.
“Given these and other known benefits in terms of reducing the risk of heart disease and cancer, middle-aged women should consider switching to a plant-based diet,” Dr. Faubion believes.
Participants in the study were randomly assigned to two monitored groups: one was placed on a low-fat vegan diet supplemented with soy, while the other group followed an omnivorous diet.
Within three months, participants in the vegan group reported a 92% reduction in severe hot flashes, as well as an average weight loss of 3.6 kilograms, compared with a negligible change of 0.2 kilograms in the control group that followed an omnivorous diet.
Interestingly, the benefits in the vegan group remained consistent regardless of whether the food the participants consumed was minimally or highly processed. This suggests that the critical factor is the type of food consumed – plant vs. animal – rather than the level of processing. In other words, even if you do not eat vegetables raw but cooked or baked, the benefits of such a diet will still be a fact.
However, the experts at Womeno point out that this study cannot be accepted as a as a generally valid nutritional recommendation, especially during perimenopause, when many women experience heavy blood loss and often develop anemia. In such cases a very different diet is needed, and a veganism may be contraindicated.
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Reference:
The article draws on findings from the study: Hot Flashes May Be Less Bothersome for Vegans (2025). Read the full study here: https://menopause.org/wp-content/uploads/press-release/Plant-Based-Diet-Proven-Effective-for-Weight-Loss-and-Hot-Flashes.pdf