A gentle guide
You’re probably heard that plant-based eating is great for your heart, weight, and longevity. But how does it work during menopause?
The Short answer:
Yes- a balanced, well-planned plant-based diet can be incredibly supportive during menopause. Here’s why:
✔️ Fiber for Gut & Hormone Health
Fiber helps eliminate excess estrogen and keeps digestion smooth. Found in: vegetables, whole grains, fruits, legumes.
✔️ Lower Inflammation
Plant foods are rich in antioxidants that help reduce chronic inflammation – often higher in postmenopausal women.
✔️ Heart Health Boost
Menopause increase the risk of heart disease. A diet rich in plants may help lower blood pressure and cholesterol.
✔️ Weight Balance
Plant-based diets are naturally lower in calorie density, which may support healthy weight maintenance- if paired with balanced meals.
But wait, what about protein?
You can meet your protein needs with plants!! Key is variety and planning.
Include: legumes , tofu/ tempeh (if tolerated), whole grains, seeds, and plant-based protein powders if needed.
Tip: you don’t have to go fully vegan. Even leaning into more plant-based meals can offer big benefits.