Plant-Forward Diets Help Women Manage Weight During Menopause, Study Says
A study published in May 2026 found that women who followed a plant-forward diet during menopause were more likely to maintain a healthy weight than those who ate more animal products. The diet emphasized vegetables, legumes, whole grains, and fruits while reducing red meat and processed foods. Researchers said the approach also reduced hot flash frequency in some participants.
Women who eat a plant-forward diet during menopause are more likely to manage their weight effectively, according to a study published in May 2026.
The research followed more than 1,000 women between the ages of 45 and 60 over 18 months. Those who ate diets rich in vegetables, legumes, whole grains, and fruits while limiting red meat and processed foods gained less weight during the menopause transition compared to those who ate more animal products.
A subset of participants also reported fewer and less severe hot flashes. Researchers said the connection may be related to phytoestrogens, plant compounds found in soy and other legumes that have mild estrogen-like effects in the body.
Menopause is associated with hormonal changes that shift fat distribution toward the abdomen and slow metabolism. Many women gain weight during this period even without changing their diet or activity levels.
Study authors said a plant-forward diet does not require eliminating all animal products. Participants who reduced rather than eliminated meat and dairy still showed benefits.
Registered dietitian Dr. Sharon Palmer, who was not involved in the study, said the findings are consistent with broader research showing that plant-based eating patterns reduce inflammation and support metabolic health.
Women going through menopause are advised to speak with their doctors before making major dietary changes, particularly if they have existing health conditions.
