Menopause is a natural biological process that marks the end of a woman’s reproductive years. While it brings about significant hormonal changes, women often experience various symptoms like hot flushes, mood swings, low energy levels and weight gain during this phase. As more people embrace plant-based diets for health and ethical reasons, it becomes crucial to explore how vegan diets may impact menopausal symptoms. This article delves into the potential benefits of adopting a vegan diet during menopause, discussing its effects on symptoms, while providing valuable tips for women navigating this transformative stage of life while following a vegan diet.

What is a vegan diet?

Vegan diets are based on plants, like vegetables, fruit, grains, and nuts, and foods made from plants. [1]

A vegan diet is similar to a plant-based diet, which you can read more about here. However, a plant-based diet is based on foods that come from plants with few or no ingredients that come from animals. For example, some individuals who consume a plant-based diet may still consume eggs or fish.

How menopause friendly is a vegan diet?

The main benefit of menopause and vegan diets is related to phytoestrogens. Phytoestrogens, or plant oestrogens, are chemical compounds found in plants. They have a similar structure to human oestrogen, the main sex hormone in the female body. They can also bind to the receptors that oestrogen normally does. This makes them useful for women with low oestrogen levels, such as women going through menopause. To learn more about phytoestrogens in menopause, read here.

There are two main types: isoflavones and lignans. Isoflavones are found in soy products, such as tofu and soy milk, and legumes, like chickpeas and lentils. Lignans are found in grains, like oats and quinoa, vegetables, and seeds, such as flaxseed and sunflower seeds [2].

Phytoestrogens have been found to reduce the frequency and severity of some menopausal symptoms, including vaginal dryness and hot flushes [3]. Measures of quality of life are also shown to be improved after 12 weeks of following a plant-based diet [4].  A further study of post-menopausal women eating a low-fat, vegan diet, including ½ cup (86 g) of cooked soybeans daily found a 79% reduction in hot flushes. In addition, the study also found that the severity of hot flushes reduced; moderate-to-severe hot flashes decreased by 84% [5].

Additionally, vegan diets are associated with both preventing obesity and encouraging weight loss [6]. This may help during menopause where weight gain is a common issue.

Research from the US gut health project found that those who ate 30 different plant foods a week had increased gut bacteria diversity which supports a healthy gut. To learn more about the 30 plants a week study, read the blog post here.

How to incorporate a vegan diet?

Vegan diets tend to have a bad reputation when it comes to possible nutrient deficiencies. However, a healthy, balanced vegan diet can be suitable for most people at all stages of life. There are a number of nutrients to consider when during menopause and vegan diets.

Protein is one of the most mentioned concerns when it comes to a diet lacking animal protein. Although, there are many sources of plant-based proteins that you can consume to meet your protein requirements. These can include lentils, beans, seeds, nuts, tofu, tempeh, and chickpeas. Meat substitutes with good levels of protein are available, but consumers should consume them in moderation as they can be high in salt and fat.. Some examples of meat substitutes are seitan, soya sausages and ‘Quorn’ products. Another consideration surrounding plant protein is around the consumption of complementary proteins.

Sometimes called incomplete proteins, plant proteins contain varying levels of different amino acids (the building blocks that make up proteins). This means that it is important to eat a variety of plant proteins as where one protein may lack an amino acid, another type of protein may make up for this, creating complete proteins. Some examples of complementary protein combinations are grains (e.g., rice, corn, and wheat) and legumes (e.g., beans, peas, and lentils); nuts and legumes; and grains and dairy products if you consume dairy.

Eating a variety of plant proteins throughout the day is important, even though these proteins don’t have to be consumed at the same time.

What about processed vegan foods?

As the number of people following plant-based and vegan diets has grown so has the number of processed meat alternatives.  These processed meat alternatives may provide a practical alternative to those following a vegan or plant-based diet.  However, they should not be used heavily or relied upon as their main food source.  These foods may contain additives such as emulsifiers, texturisers and colours. They may also be classed as high-added salt, fat or sugar foods which can harm health. 

Always check the nutrition information and ingredients list of processed foods to ensure you are making the healthiest choice. Batch cooking and freezing leftovers of homemade plant-based or vegan meals can be a healthier but still practical and time-saving alternative to processed meat alternatives.

What nutrients may be missing from a vegan diet in menopause?

In addition to ensuring an adequate protein intake from plant-based food sources, some other nutrients of concern are calcium, vitamin D, vitamin B12, iron, and omega-3 fatty acids. 

Calcium

Calcium is important to maintain the health of teeth and bones. Most people get calcium from dairy foods, like milk, cheese, and yoghurt, which would be suitable for vegetarians who choose to consume dairy products. For vegans or vegetarians who only eat eggs, some good sources of calcium are green leafy vegetables, like broccoli or kale, dried fruits, fortified dairy alternative/plant-based milk drinks, and tofu. Calcium is particularly important in menopause, due to the increased risk of osteoporosis. Learn more about calcium and bone health here.

Vitamin D

In terms of vitamin D, this is a common deficiency for everyone, especially during the winter months. Vitamin D helps to regulate calcium and phosphate levels in the body. It also contributes to the health of bones, teeth, and muscles. Exposure to sunlight is the main source of vitamin D, but it is important to cover up and protect your skin whilst out in the sun. Fortified spreads, breakfast cereals and dairy alternative/plant-based milk drinks are also good sources of vitamin D. You may be at risk of vitamin D deficiency, for example, if you don’t get much exposure to sunlight or if you are a person of colour. During the winter months (October to March), everyone is recommended to take a 10 microgram Vitamin D supplementation due to the lack of sunlight in the UK.

Vitamin B12 

Vitamin B12 is important for a healthy nervous system and blood. However, most people get B12 from animal sources and most plant-based sources come from fortified products. You may find that a vitamin B12 supplement is the best option for you, but if not products such as fortified breakfast cereals, fortified soya drinks, and yeast extract are available.

Iron 

Iron is another possible deficiency as iron from plant-based sources is not as well absorbed by the body. Some good sources of iron for people following a plant-based diet are pulses (baked beans and chickpeas), dark leafy, green vegetables, wholemeal bread, and nuts. Additionally, research has shown that eating foods containing vitamin C at the same time as iron can increase iron absorption by the body. Some examples of foods containing vitamin C would be citrus fruits, tomatoes, and peppers.

Omega-3 Fatty Acids

Finally, omega-3 fatty acids, usually found in oily fish, are a consideration in plant-based diets. Omega-3 is important as it helps to maintain a healthy heart and can reduce the risk of heart disease. Some plant-based sources of omega-3 are flaxseed oil, and soya-based foods, like tofu, walnuts, and rapeseed oil [7]. For more information on omega-3 and heart health in menopause, read this blog post.

Summary

In conclusion, there is limited research specifically examining the menopause and vegan diets. However, there is some evidence which suggests that adopting a well-planned and balanced vegan diet can be beneficial for women going through menopause. A plant-based or vegan diet may help to relieve vasomotor symptoms. By including key nutrients such as calcium, vitamin D, omega-3 fatty acids, and phytoestrogens from plant-based sources, women can potentially alleviate some common symptoms associated with menopause.

However, it is important to consult with a healthcare professional or registered dietitian to ensure all nutrient needs are met and any potential deficiencies are addressed. Overall, incorporating a variety of plant-based foods into one’s diet can contribute to overall health and well-being during this transitional phase of life. Furthermore, making small sustainable changes is a great way to change your lifestyle over time.

Top tips for menopause and vegan diets

1. Eat a variety of complementary plant proteins.
2. Eat vitamin C at the same time as iron to promote absorption.
3. Fill up your plate with lots of vegetables to ensure you are meeting all your nutrient requirements.
4. Try eating meat-free for one day, or meal, of the week.
5. Cut down on the amount of meat on your plate and add plant proteins instead such as beans, lentils or tofu.

Book a free 15 minute call to discuss how I can support you with following a vegan or plant based diet during menopause.