5 Benefits of a plant-based diet during menopause
Menopause is a life-changing life stage that is unfortunately too often accompanied with physical and emotional changes which affect daily quality of life. Adjusting your diet during menopause is really important for managing these changes and symptoms, and a plant-based diet can be particularly beneficial. While diet alone may not alleviate all symptoms, nutrients in certain foods can help address many symptoms, and data shows that those who follow a plant-based diet are less likely to experience certain symptoms.
A survey of nearly 17,000 women going through menopause revealed differences in the proportion of women experiencing issues losing weight, bloating and digestion, and fatigue, based on the diet they followed. Among those following an omnivore, eat everything diet:
- 53% had issues losing weight, compared to 37% following a plant-based diet;
- 75% regularly suffered a lack of energy, compared to 63% following a plant-base diet.
Here our nutritionists explain five benefits of a plant-based diet for common symptoms during menopause.
MenoFriend®
Losing weight
During menopause and postmenopause, hormonal shifts often lead to weight gain, particularly around the abdomen. A plant-based diet, rich in fruits, vegetables, whole grains, and legumes, is typically lower in calories and higher in fibre. Fibre helps keep you feeling full for longer, which can prevent overeating. Additionally, the emphasis on whole, nutrient-dense foods means you’re fuelling your body with what it needs without the excess calories found in processed foods. Also avoid sweeteners in tea and coffee, and foods with sweeteners such as powder protein and meal replacement shakes - the World Health Organisation recently confirmed they do not support weight loss, and there is growing evidence linking sweeteners to changes in the gut microbiome that can lead to weight gain.
Discover a wide range of delicious plant-based recipes on the DR.VEGAN® Recipe Hub.
Less bloating and digestive issues
Common menopausal symptoms are bloating and digestive discomfort. The increased fibre level in plant-based diets promotes the growth of healthy bacteria and healthy bowel movements, both of which help alleviate bloating and discomfort. Additionally, increasing foods like ginger, fennel, and leafy greens can help reduce bloating and soothe the digestive system.
Cutting back on dairy and red meat, which can exacerbate bloating, is another added benefit. Survey research shows that 68% of those following an omnivore, eat everything diet during menopause experienced bloating and digestion issues, compared to 53% for those following a plant-based diet*.
Gut Works®
Energy boost
The fatigue many women feel during menopause can be linked to a range of factors, including fluctuations in hormones, poor sleep, and sub-optimal nutrition. A plant-based diet provides a steady release of energy thanks to complex carbohydrates that can be found in foods including brown rice, whole grains, oats, quinoa, and sweet potatoes.
Iron is required for energy, yet in the absence of menstruation, iron requirements are decreased. The advantage of iron from plant sources is that the iron is only absorbed if the body requires it. This reduces the risks of iron toxicity, which can occur when too much meat is consumed. Plants contain non-haem iron, whereas animal products contain heme iron, which gets absorbed regardless of whether your body needs it or not.
You may be interested in reading the 5 best carbs for plant-based meals or the best protein sources on a plant-based diet.
Rest and sleep
Plant-based diets contain a higher level of magnesium. Magnesium is an essential mineral for rest and sleep, involved in over 300 processes in the body, supporting psychological wellbeing through to energy, muscle function and recovery. Magnesium is converted into GABA in the brain, which helps the body to relax and for the mind to be stress-free, which is important for getting to sleep and enjoying deeper, regenerative sleep. You may also be interested in reading 'How do I know if I'm deficient in in Magnesium?'.
Magnesium
Hormone balance
Plant-based diets are higher in isoflavones, which come from foods like soya, seeds, beans, nuts and berries. The increase in isoflavones combat hot flushes and improve overall wellbeing during menopause. Isoflavones have mild oestrogenic properties and are especially rich in soya beans, mung beans and sesame seeds.
Not ready to go fully plant-based?
Transitioning to a plant-based diet may seem daunting. The good news is that you can do it slowly. Start by increasing the number of plant-based meals you have, then increase the number of plant-based days. It can take time to experiment with food and find out what you like. Check out the DR VEGAN® recipes on our website for some inspiration, and let us know which ones you like!
Discover our Menopause Hub | Resources to help support women through all stages of menopause.
View our range of award-winning probiotics, vitamins and supplements.
* Survey data of 16,910 women collected over 18 months up to 31 December 2024. Not influenced or independently verified by any 3rd parties.
You may be interested in reading:
- Is menopause over-medicalised?
- Best changes in diet during menopause
- Does alcohol affect the menopause?
- Why menopause causes stress and mood swings
- Mistakes to avoid on a plant-based diet
References:
