Menopause, the stage when a woman's period ceases, can be marked by a tsunami of symptoms. But a dietary overhaul may be key to relief, new findings suggest.
A vegan diet that includes soybeans can dramatically reduce severe hot flashes by 92 per cent and lead to "significant weight loss", according to research published in the journal Menopause.
Led by the Physicians Committee for Responsible Medicine, the study found that women following a low-fat vegan diet lost approximately 8 pounds over 12 weeks, while experiencing substantial relief from menopausal symptoms.
"Avoiding animal products and instead eating vegan foods, including veggie burgers, breads and cereals, and fruits and vegetables is a prescription for fighting hot flashes," said Dr Hana Kahleova, director of clinical research for the Physicians Committee for Responsible Medicine.
A soybean-supplemented vegan diet may fight hot flashes
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The research challenges assumptions about processed foods, showing that even ultra-processed plant-based alternatives provide health benefits.
The study involved 84 postmenopausal women who reported experiencing two or more moderate-to-severe hot flashes daily.
Participants were randomly assigned to either follow a low-fat vegan diet, including half a cup of cooked soybeans daily or continue their usual diet for 12 weeks, with results showing dramatic differences between the groups.
Moderate-to-severe hot flashes decreased by 88 per cent in the vegan group compared to just 34 per cent in the control group who maintained their regular eating habits.
Body weight changes were equally striking, with the vegan group losing about eight pounds (3.6 kilograms) whilst the control group lost only half a pound (0.2 kg). The control group showed no significant change in severe hot flashes during the study period.
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Body weight changes observed during the study were striking
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The research specifically examined whether the level of food processing affected the health benefits, using the NOVA classification system to categorise foods from unprocessed to ultra-processed.
The findings revealed that the processing level of plant foods had no impact on weight loss or hot flash reduction.
"Even plant-based foods that are considered ultra-processed - like soy milk and vegan meat and yoghurt alternatives - bring health benefits, including weight loss and a reduction in hot flashes," Dr Kahleova explained.
The study found that reducing consumption of animal products at all processing levels was associated with positive outcomes.
However, amongst plant-based foods, whether participants consumed fresh vegetables or processed vegan alternatives made no difference to their results, suggesting the benefits of plant foods are independent of how they are manufactured.
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