The plant-based secret to easing menopause symptoms

How a plant-based diet can support women through perimenopause and menopause

Alright ladies, let’s have a chat. If you’re in my general age range, then you’re going through that thing that none of our previous generations talked about. You know the symptoms — hot flashes, mood swings, shifts in metabolism, insomnia, a new belly. It’s so fun.

It has been such an awful year that when I tell my friends about my latest thing and blame perimenopause, they laugh and say I call everything that. But, if you look into the reports, almost everything going on with our bodies once we hit our 40s is because of perimenopause or menopause.

I’ve started working with an doctor within the Menopause Society because it seems even our doctors just don’t know enough about it to be able to treat it. She put me on hormones, but I still have symptoms that make life uncomfortable.

But, I do have a little bit of better news.

A well-planned plant-based diet can help reduce symptoms, support hormone balance, and protect long-term health. It does all this and gives your body nutrients it needs to thrive.

PHOTO: Haley Bishoff, RDN, LD

According to Haley Bishoff, RDN, LD, Registered Dietitian at Rutsu Nutrition in Las Vegas, “Eating plant-based foods through all stages of life has many benefits, but can be especially beneficial for women going through menopause.”

Understanding perimenopause and menopause

Perimenopause is the transition leading up to menopause. It often begins in a woman’s 40s and can last anywhere from four to eight years. During this time, estrogen and progesterone levels fluctuate. This causes symptoms like hot flashes, night sweats, irregular periods, anxiety, and sleep issues.

Menopause officially begins once you’ve gone 12 months without a menstrual cycle. The average age in the U.S. is 51, and the physical and emotional symptoms can continue for years afterward as the body adjusts to lower hormone levels.

Research from Johns Hopkins shows that up to 80 percent of women experience hot flashes. In addition, 60 percent report sleep problems during this transition. Weight gain, particularly around the abdomen, is also common. One longitudinal study of 2,700 women found fat mass and waist-hip ratio increased, while muscle mass declined during perimenopause. Other studies suggest women gain an average of 10 pounds.

Bishoff notes, “Many women in menopause experience body composition changes, with a reduction in muscle mass and an increase in body fat. Prioritizing both optimal protein intake and strength training through menopause can help prevent unwanted body composition shifts.”

Why a plant-based diet is good for menopause

Studies consistently show that eating more whole, plant foods can ease symptoms like hot flashes and weight gain. One 2021 clinical trial combining a low-fat vegan diet with ½ cup of cooked soybeans daily found an 84% reduction in moderate-to-severe hot flashes — a result comparable to hormone therapy for many participants.

Another study found that women who followed a meat-free Mediterranean-style diet (rich in fruits, vegetables, and whole grains) were 20 percent less likely to experience hot flashes and night sweats, while diets high in sugar and saturated fats increased symptom frequency by 23 percent.

“Whole plant foods like fruits, vegetables, legumes, nuts, and seeds have anti-inflammatory benefits and are rich in nutrients like fiber, vitamins, minerals, and antioxidants,” she says. “Ultra-processed vegan foods may be void of some of these nutrients and typically have additives that may not be as optimal for health. With that in mind, all things in balance and moderation.”

What to eat during menopause

Soy for menopause nutrition

Few foods have been studied as much as soy for menopause. As recently as April, research from the American Society of Nutrition shows that soy isoflavnes can help reduce symptoms like hot flashes.

“Eating soy beans, edamame, tofu, tempeh, and drinking soy milk have many known benefits,” Bishoff says. “Soy is a complete protein, with an amino acid profile comparable to whey, eggs, and meat.”

Soy is rich in isoflavones, plant compounds that act like a mild form of estrogen. These can help balance hormones and reduce the frequency and intensity of hot flashes. Beyond symptom relief, soy provides protein, healthy fats, iron, fiber, and calcium, making it a nutritional powerhouse for women in midlife.

Essential plant-based nutrition for menopause

A balanced vegan diet can meet your nutritional needs at every stage of life, including menopause.

1. Protein

Plant-based protein sources like lentils, beans, nuts, seeds, tofu, and tempeh should be staples.

“The key is to eat a variety of different plant-based protein sources,” Bishoff says. “A good place to start for most people is between 25–40 grams of protein per meal.”

Research from the University of Sydney and TaraMD Functional Medicine also supports increased protein intake to help maintain muscle and metabolism and lower weight gain

2. Fiber

“Fiber is essential for gut health, satiation, heart health, and blood sugar control,” Bishoff explains.

Since many women experience increased cravings or insulin resistance during menopause, fiber helps keep you satisfied and supports stable blood sugar.

3. Omega-3 Fatty Acids

Plant sources like chia, flax, hemp, and walnuts contain ALA (alpha-linolenic acid), which the body converts to EPA and DHA — the active omega-3 forms. 

“Omega-3 is essential for cognitive function, heart health, and inflammation,” she says. Because the conversion rate is only about 10 percent, she recommends an algae-based omega-3 supplementation.

Nutrients 2024 study links higher plant-based omega-3 intake to lower visceral fat and improved metabolic health in perimenopausal women.

4. Calcium and Vitamin D3

As estrogen drops, bone density can decline. This means calcium and vitamin D3 crucial.

Bishoff suggests getting calcium through veggies like dark leafy greens, nuts, beans, seeds, and fortified plant-based milks.

According to her, women over 50 should aim for 1,200 mg of calcium per day.

“Without enough vitamin D3, calcium absorption tends to decrease,” she says. Since vitamin D3 is hard to get through food alone, she advises regular blood work and supplementation when needed.

The British Dietetic Association also emphasizes calcium and vitamin D as top priorities for bone density in menopause.

Lifestyle and Balance

Menopause symptoms aren’t only about hormones. Your lifestyle matters, too.

• Movement: Strength training helps maintain lean muscle and metabolism. Because I’m constantly achy, I try to incorporate fascia release into my day and have all sorts of rollers, etc. to help me move.

• Sleep: Prioritize a consistent routine; poor sleep worsens hot flashes and cravings. Sleep has been a huge issue for me. I used to wake up in the middle of the night soaked in sweat. Dripping. Then, my friend, Dara, told me about the Chilipad,a cooling mattress topper that has literally changed my life. It keeps me cool and can get the bed down to 50 degrees. Wild. Perfection. I also swear by Wana Optimals Fast Asleep made with CBD, THC, CBG, CBN, and melatonin. It’s the only thing that really helps me fall asleep and stay asleep.

• Limit alcohol, caffeine, and processed foods: These can amplify symptoms and disrupt sleep. I mostly drink decaf or a blend of decaf/caffeinated coffee or herbal tees. Except for my love of vegan pizza and french fries, I typically eat whole foods. 

• Hydration: Water helps with thermoregulation and supports skin and joint health.

A plant-forward lifestyle rich in whole foods, color, and balance supports both physical and emotional well-being during this transition.

So, what now?

Perimenopause and menopause can be reigned in with the right nutrition. A whole-food, plant-based diet supports hormone balance, reduces inflammation, improves energy, and protects bone and heart health.

As Haley Bishoff puts it, “All things in balance and moderation.” Whether you’re managing symptoms, preventing future health issues, or simply looking to feel your best, plant-based is the way to go. It offers a sustainable, nourishing option to get you through the fun times of perimenopause and menopause.

Recipe inspo for perimenopause and menopause

These easy vegan recipes are packed with nutrients that support hormone balance, bone density, and energy.

1. Soy-sesame power bowl – Edamame, brown rice, tofu, kale, avocado, and sesame dressing for a protein-rich, isoflavone-boosted meal.

2. Chia-flax seed overnight oats – Omega-3s, calcium-fortified soy milk, and berries for a satisfying, hormone-friendly breakfast.

3. Lentil and spinach stew – Iron, fiber, and protein to stabilize blood sugar and support muscle retention.

4. Walnut-cranberry kale salad – Crunchy and antioxidant-rich with a vitamin D-fortified dressing.

5. Tempeh stir-fry with broccoli and tahini – Calcium, protein, and healthy fats in one simple dish.