Hot flashes, night sweats and unexpected weight gain—for many women navigating menopause, these symptoms are more than just uncomfortable. They can be disruptive, frustrating and isolating. While hormone replacement therapy (HRT) and other medications are a go-to for some, new research suggests a powerful alternative: a vegan diet. And notably, it works even when processed foods are still on the plate.

In a recent study conducted by The Menopause Society and published in the journal Menopause, experts researched how plant-based eating can benefit women in midlife. “This study highlights the potential positive effects of a plant-based diet rich in soy, regardless of the level of processing, in terms of both hot flash and weight management,” Dr. Stephanie Faubion, medical director for the Menopause Society, said in a statement.

Ahead, learn more about how a vegan diet can help manage menopause symptoms and improve your overall health.

Can Vegan Diets Help Offset Menopause Symptoms?

According to Lisa Schultz, a certified nutritionist, personal trainer and weight loss expert, a vegan diet can support menopausal symptoms like hot flashes and weight gain. Vegan diets are effective because they exclude heavily saturated fats like red and processed meats, deli meats and dairy, which are known contributors to inflammation and are high in calories.

Schultz explains that highly inflammatory foods can add to menopause symptoms. “With that said, the quality of the diet definitely matters,” she adds. “While even a processed vegan diet may offer some relief due to the absence of animal fats and the inclusion of soy, whole food-based vegan diets are more effective for symptom management and overall health.”

Experts’ Honest Thoughts on a Soy-Based Diet

Participants in the study were challenged to follow either a vegan diet supplemented with soybeans or an omnivorous diet, and both groups found success in mitigating hot flashes. Should soybeans be a topic of conversation when discussing options for soothing midlife symptoms?

“Soy deserves a redemption arc in the menopause conversation,” says Yaa Boakye, a registered dietitian nutritionist (RDN), personal trainer, nutrition consultant and body data practitioner. “Despite years of unfounded fears, current research shows that traditional soy foods—think tempeh, tofu, edamame and miso—can be powerful allies during menopause.”

Boakye also explains that isoflavones in soy (specifically genistein and daidzein) act as selective estrogen receptor modulators (SERMs). This means they can provide estrogenic effects where beneficial (such as reducing hot flashes) while blocking more potent estrogens where protective, like in breast tissue.

But there is a crucial distinction when deciding what version of soy to implement into your diet: Whole soy foods versus isolated soy proteins and ultra-processed soy products. Traditional fermented soy (tempeh, miso, natto) offers enhanced bioavailability—your body can actually use more of the beneficial compounds. While “soy protein isolates in bars and shakes lack the full spectrum of nutrients and may not provide the same benefits,” Boakye says.

Schultz also argues that soy is incredibly beneficial for those experiencing menopause symptoms since it provides a source of protein, calcium and isoflavones without the added sugars, oils or preservatives. But it’s not just the vegan aspect of the diet that makes it effective; it’s that it’s nutrient-dense and balanced.

“When combined with vegetables, legumes, whole grains, and starches, it’s a well rounded diet,” Shultz explains. “Just like with everything, nothing should be overdone.”

How Can Menopausal Women Implement This Diet?

Start by adding one to two whole soy foods per day in place of processed meats like deli meat, bacon or sausage. From there, increase intake of fiber-rich vegetables, legumes and whole grains.

According to Schultz, you should build meals with protein, complex carbs and some healthy fats. “Gradually reduce highly processed vegan items and read labels carefully to prevent adding high sodium, oily condiments and processed snack foods,” she continues.

 What Other Conditions Can This Diet Help With?

“A well-planned, plant-based diet during menopause is like hiring a multitasking assistant —it addresses multiple concerns simultaneously,” Boakye says. “Plant-based diets can help reduce heart disease risk.”

Plant compounds can improve also sleep architecture. “Tryptophan from seeds and nuts are a precursor to the sleep hormone melatonin,” Boakye shares.

Additionally, she notes that prebiotic fibers feed beneficial bacteria, which produce mood-regulating neurotransmitters, such as serotonin (which is 90% produced in the gut). “B-vitamins from whole grains support cognitive function, especially B6, B12 and folate,” she adds. And stable blood sugar from complex carbs helps emotional regulation.

Always work with a healthcare provider familiar with plant-based nutrition during menopause—ideally, a team including your doctor, a registered dietitian and possibly a menopause specialist.

“They can help you navigate potential drug-nutrient interactions, ensure you’re meeting all nutritional needs and adjust recommendations based on your individual health markers,” Boakye notes.