New Research: A Low-fat Vegan Diet & Menopause

Introduction

Hot flashes, night sweats, sudden mood shifts; if you’re in or approaching menopause, chances are you’ve been told it’s just something to “get through.” But what if a simple shift in your daily diet could dramatically reduce those symptoms?

That’s exactly what new research suggests. In a carefully designed 12-week study, postmenopausal women who followed a low-fat, vegan diet with daily servings of soybeans experienced a remarkable drop in moderate-to-severe hot flashes, by up to 88%. Severe hot flashes almost disappeared entirely, decreasing by 92%.

Now, before we get carried away, it’s important to note: this was a small study with just 84 women, and it only ran for three months. But what makes the findings so exciting is that they build on years of earlier research suggesting that plant-based diets, and soy in particular, can positively impact hormone-related symptoms in midlife.

We’ve long known that what we eat affects heart health, weight, and energy. But seeing this kind of measurable improvement in vasomotor symptoms like hot flashes offers new hope, and puts real power in women’s hands. No prescriptions, no side effects, just food.

Of course, more studies are needed to confirm these effects over the long term and in larger populations. But for many women, these early findings offer something too often missing from the menopause conversation: agency.

This isn’t about a miracle cure. It’s about possibility. And for women navigating this natural but often disruptive life stage, that possibility matters.

So let’s explore what this low-fat, plant-based approach really looks like and why it might just change the way we support women through menopause.

Key Findings

• In a 12-week randomised trial of 84 postmenopausal women (aged 40–65) experiencing at least two moderate-to-severe daily hot flashes:

• The group following a low-fat vegan diet (with half a cup of cooked soybeans daily) saw a drop in severe hot flashes from 1.3 to just 0.1 per day, a 92% reduction.

• Moderate-to-severe hot flashes declined by 88%, while the control group saw only a 34% reduction.

• Participants also lost an average of 3.6 kg (8 lbs), compared to just 0.2 kg in the control group.

• A secondary analysis using the NOVA food classification confirmed these benefits occurred regardless of how processed the plant foods were, highlighting that simply replacing animal foods with plant-based ones is key.

What You Need to Know

• The study was short-term (12 weeks), and participants were volunteers, so it may not apply to all women .

• These results focused on hot flashes, the most common menopause symptom. other symptoms (mood, sleep, etc.) weren’t tracked in the same detail.

• Switching to a low-fat vegan diet should be managed thoughtfully, ideally with nutrient planning (e.g., B12, iron) and possibly professional guidance.

Phytoestrogens and Menopause: What You Need to Know

Phytoestrogens are natural plant compounds that act like oestrogen in the body. Some boost oestrogen effects, others reduce them. Since oestrogen helps regulate periods and supports breast and bone health, its drop during menopause causes symptoms like hot flashes and night sweats.

Where can you find them?

They’re common in plant foods:

• Flaxseeds:–highest in lignans (a type of phytoestrogen).

• Soy:–tofu, tempeh, soy milk (rich in isoflavones).

• Dried fruits:–like apricots, prunes, dates.

• Sesame seeds:–may support bones.

• Garlic:–linked to bone protection.

• Berries:–strawberries and blackberries.

• Broccoli, cabbage, greens:–also contain phytoestrogens.

Are they safe?

Yes. Past concerns have been mostly disproven:

• Fertility:–no strong evidence of harm in humans.

• Breast cancer:–some studies show risk reduction and better survival rates.

• Men’s hormones:–no impact on testosterone.

• Thyroid:–soy may raise TSH slightly, but doesn’t affect hormone levels overall.

Why It Might Work

• Soy isoflavones (plant oestrogens) likely help ease hot flashes by mimicking some effects of oestrogen.

• A low-fat, plant-focused diet may reduce inflammation, aid weight loss, and improve hormonal regulation, all contributing to fewer vasomotor symptoms.

It’s not just soy. The whole diet plays a role:

• Less fat = fewer hot flashes.

• More fibre = healthier gut.

• Soy isoflavones are changed by gut bacteria into equol, which reduces symptoms.

• Plant-based diets seem to boost equol production.

Other benefits during menopause:

• Weight loss:– helps reduce belly fat.

• Better bones:– soy, calcium, vitamin D, and omega-3s support bone health.

• Heart health:– low-fat diets protect against heart disease.

• Antioxidants:– found in fruit, veg, nuts, and dark chocolate.

• Improved quality of life:– fewer mood swings and better sleep.

Tips for your diet:

• Eat soy, flaxseed, dried fruit, garlic, sesame, berries, and greens often.

• Focus on whole grains like oats, rice, sweet potatoes.

• Get enough plant protein at lunch and dinner.

• Aim for 700–1200mg calcium daily plus vitamin D.

• Add omega-3s: chia, flax, walnuts.

• Snack on antioxidant-rich foods like blueberries and almonds.

• Cut back on processed and animal-based foods for better results.

Why cutting animal foods helps:

Recent research shows that reducing both processed and unprocessed animal products leads to less severe hot flashes and better weight management. A mostly plant-based approach supports both symptom relief and long-term health.

Glossary

• Phytoestrogens: Plant compounds that act like oestrogen.

• Isoflavones: Phytoestrogens found in soy.

• Lignans: Phytoestrogens in flax and sesame seeds.

• Oestrogen: Hormone involved in female reproductive health.

• Equol: A helpful by-product made from soy by gut bacteria.

• TSH (Thyroid Stimulating Hormone): A hormone that signals your thyroid to work.

• Antioxidants: Nutrients that protect cells from damage.