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It is estimated that Eight out of 10 Menopausal women experience heat puffs, reports the American College of Obstetricians and Gynecologists (ACOG). In addition, nearly a third of women get more than 10 hot flashes per day, which can be accompanied by perspiration, chills, anxiety and cardiac palpitations. Studies have linked hot flashes to poor sleep quality , Mood changes, and cardiovascular disease . But that doesn't mean you have to suffer. New research highlights a diet that has been proven to considerably reduce heat puffs.

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Eating plant -based foods can help reduce the symptoms of menopause.

Membership of a plant -based diet can reduce vasomotor symptoms, A.K.A. Heat puffs and night sweats in menopausal women up to 92%, according to a new report published in the journal Menopause . Interestingly, these results were consistent in participants who also consumed highly processed vegan foods.

"We know that plant diets have advantages for overall health", " Susan Haas , PhD, an ob-gyn with Lehigh Valley Health Network which was not involved in the study, said Huffpost . "This study shows that a plant -based diet could also help heat puffs, and that it is acceptable to obtain your plants based on plants like foods regularly transformed into grocery store."

The study examined 84 menopausal women aged 40 to 65, who said they had at least two "moderate to severe" heat puffs every day. Half of the participants were randomly assigned to the vegan group, while the others served as a control group.

For 12 weeks, the vegan group followed a diet based on low fats and based on plants rich in fruits, vegetables, cereals and legumes, as well as a daily portion of half a cup of cooked soybeans. Meanwhile, the control group has not made any changes to their diet.

The two groups received a dietary supplement of vitamin B-12, limited to one alcoholic drink per day and followed drugs and usual exercise routines. There was no restriction on food consumption transformed for one or the other group.

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After a vegan diet was associated with a 92% reduction in hot flashes.

Their comparison analysis was based on flash tracking data and body weight measurements, which were taken at the start and week 12. Throughout the study, participants recorded the frequency and intensity of their vasomotor symptoms using an application.

Here is what the researchers observed:

• Decrease to 92% of severe heat puffs in the vegan group
• A decrease of 88% of moderate to severe heat puffs in the vegan group against a decrease of 34% of the control group
• The vegan group lost an average of eight pounds, while the average weight loss of the control group was less than half a lifeline

As the authors have summarized, "these results suggest that, in the context of a vegan diet supplemented in soybeans, replacing the consumption of non-processed or little transformed and ultra-treated animal food with plant foods (regardless of the level of transformation), has been associated with significant weight loss and a reduction in severe heat puffs."

The study is indicative for women's health, according to Katie Jo Light , MD, Deputy Professor Clinical in Texas A & M University College of Medicine, who also spoke with HuffPost. She said that "disputes the hypothesis that plant -based diets must be" clean "or minimally to be effective". However, she added: "I always recommend minimizing transformed foods when and where capable."

Hot lights up, following a plant -based diet offers additional advantages for menopausal women.

"Weight gain is a common concern of menopause, and a plant -based diet reduces body weight and has other metabolic advantages," noted Haas.

In relation: 80% of menopausal women harm their heart health - here is how .

Previous research also praises vegan diets for the prevention of hot flash.

Advanced evidence shows that a low -fat vegan diet can considerably improve heat puffs in menopausal women.

A 2023 study appearing in the review Complementary therapies in medicine found that a small vegetable diet in fat with soybeans reduces menopause from hot puffs to 95%.

Likewise, this document followed the diet of 84 menopausal women for 12 weeks. They observed an average weight loss of 6.4 in the vegan group. In addition, there was a 95% reduction in moderate to severe hot flashes; a 96% reduction in puffs of daytime socks; and a 94% reduction in night flashes.

"Research, including ours, shows that a vegan diet promotes weight loss and can help fight obesity", principal author Hana Kahleova , director of clinical research at the doctors' committee for responsible medicine, said Medical news today of their results. (Kahleova was also involved in the most recent 2025 Menopause study.)

"A vegan diet also avoids meat and dairy products, which are rich in saturated fats and compounds called advanced final products of glycation, which cause inflammation which can contribute to hot flashes," she explained.

Do you want to know more about the vegan diet? A beginner's guide can be found at US NEWS.