News Vegan diet eases menopausal hot flushes by 92%, study finds

Tired of hot flushes? New research has found that a low-fat vegan diet — with a little help from soybeans — can dramatically reduce one of the most disruptive symptoms of menopause.

Hot flushes. Night sweats. Disrupted sleep. For millions of people navigating menopause, these symptoms can be exhausting — and the search for effective, accessible relief can be just as tiring. Now, a new study published in Menopause, the journal of The Menopause Society, has delivered some seriously promising news:

A low-fat vegan diet, supplemented with soybeans, can reduce severe hot flushes by a remarkable 92%.

That’s not a typo. Ninety-two percent! 🤯

How did researchers arrive at such a striking result?

Led by Dr Hana Kahleova, director of clinical research at the Physicians Committee for Responsible Medicine, the trial involved randomly assigning 84 postmenopausal participants to either a low-fat vegan diet (supplemented with half a cup of cooked soybeans each day) or an omnivorous control group for 12 weeks.

Both groups were comparable in terms of hot flush frequency and severity at the start of the study, experiencing two or more moderate-to-severe hot flushes daily — yet by the end of the study, the results couldn’t have been more different.

further cementing a plant-based diet as a powerful tool for overall wellbeing during midlife.

But what about processed vegan foods?

Here’s where things get particularly interesting. Researchers also wanted to explore whether the level of processing in plant-based foods might affect the results, because, let’s face it — not all vegan foods look like a nourishing veggie bowl. Some look like a sausage roll 😅

Their findings? Whether the plant-based food was minimally processed or ultra-processed, what mattered most was simply that it was plant-based rather than animal-based. The benefits held firm regardless of processing level, which is good news for anyone who isn’t quite ready to commit to cooking everything from scratch.

Avoiding animal products and instead eating vegan foods like veggie burgers, breads and cereals, and fruits and vegetables is a prescription for fighting hot flashes. 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. Hana Kahleova, Director of Clinical Research, Physicians Committee for Responsible Medicine

While whole foods are still the gold standard for overall health, it’s reassuring to know that a plant-based diet delivers real benefits, however you approach it! 🌿

Why might a vegan diet help with hot flushes?

The vegan group saw that extraordinary 92% reduction in severe hot flushes, while the control group experienced no significant change at all. When looking at moderate-to-severe hot flushes combined, the vegan group saw an 88% reduction, compared to just 34% in the control group.

Participants following the vegan diet also lost an average of 3.6kg over the 12 week period, compared to just 0.2kg in the control group —

The soy component is likely key here, as soybeans are rich in naturally occurring plant compounds that researchers believe may help ease hormonal fluctuations. During menopause, declining oestrogen levels are behind many of the uncomfortable symptoms people experience, including hot flashes.

Dr Kahleova points to gut health as a key piece of the puzzle:

A vegan diet with soybeans is rich in fibre and compounds called isoflavones, which help increase the abundance of gut bacteria that fight inflammation and stabilise oestrogen levels, which helps fight hot flashes. Avoiding meat also helps to decrease the amount of gut bacteria linked to increased inflammation.

Plant-based diets also tend to support healthy body weight, which is another factor linked to hot flush frequency and severity.

What does this mean for you?

These findings are just the latest addition to a growing body of evidence showing just how powerful plant-based eating can be for long-term health — including better sleep, improved weight management, and reduced risk of chronic disease.

If you’re navigating menopause and are curious about what a plant-forward approach might do for you, the evidence speaks for itself! A low-fat vegan diet with a daily serving of soy could make a real difference to how you feel.

Tip: The study used half a cup of cooked soybeans per day as its benchmark, and tofu, tempeh, and edamame are all delicious soybean-based ways to get there!

So keep those veggies and soybeans coming — your future self will thank you for it.

Ready to explore plant-based eating? Grab your free starter kit today for recipe inspiration, nutrition tips, and everything you need to get going.

Important note: If you’re experiencing menopausal symptoms, it’s always a good idea to chat with your GP before making significant changes to your diet. A shift towards plant-based eating can offer real benefits, and guidance from a healthcare professional can help you tailor it to best support your individual needs.