- A new study found that diets rich in plant foods and low in processed meats and salt may help with menopause weight gain.
- Plant foods have nutrients linked with better metabolic health and a healthy gut microbiome.
- Experts recommend starting a plant-forward diet with foods you already enjoy.
Weight gain is common during menopause, a life stage accompanied by significant changes in the body.
The study, conducted by researchers from Harvard and the National University of Singapore, tracked eating habits and weight changes during the time surrounding menopause.
The findings suggest that adopting certain healthy dietary patterns, especially those rich in plant foods and low in processed meats and salty snacks, may help females better manage their weight during this transition. The study was published on May 20 in
The research offers important insights for women and healthcare providers seeking effective strategies to support metabolic health during midlife and beyond.
The study was based on the Nurses’ Health Study II, a large ongoing research project that began in 1989 and includes female nurses from across the United States.
For this particular investigation, the researchers focused on females going through menopause and followed them for about 12 years: six years before and six years after their reported menopause. Over 38,000 females took part.
Menopause was defined as the point at which females stopped menstruating for at least one year.
Every four years, participants completed detailed food questionnaires that captured their usual intake of various foods.
The research team then analyzed these responses to calculate scores for 11 different dietary patterns.
These patterns included well-known diets like the Mediterranean diet, the DASH diet (designed to lower blood pressure), and plant-based diets, as well as newer approaches like the Planetary Health Diet, which emphasizes sustainability and heart health.
They also looked at diets categorized by their effects on insulin and inflammation, as well as the consumption of ultra-processed foods.
Participants self-reported their weight every 2 years, and the team calculated the annual weight gain or loss for each woman during the study. They also tracked which females developed obesity during the follow-up period.
To ensure accurate results, the researchers accounted for factors like age, race, income, physical activity, smoking, hormone therapy use, and baseline body weight.
The study found that participants’ diets were strongly associated with differences in weight gain and obesity risk during menopause.
Those who followed healthier eating patterns — such as plant-based diets, the Mediterranean diet, the DASH diet, and especially the Planetary Health Diet — tended to gain less weight over time compared to those with less healthy diets.
Overall, these healthy diets were generally rich in fruits, vegetables, whole grains, nuts, and legumes, and lower in red and processed meats, salty foods, potatoes, and fried snacks like french fries, according to the authors.
One particularly important finding was the role of diets that keep insulin levels steady.
The researchers used a score called the Empirical Dietary Index for Hyperinsulinemia (EDIH) to assess how different diets might affect insulin in the body, finding that diets with a low insulin-boosting potential were linked to the smallest weight gain and lowest risk of obesity.
On the other hand, foods that tended to increase insulin levels, such as red and processed meats, salty snacks, and fried potatoes, were associated with more weight gain.
Planetary Health Diet best defense against obesity
They further noted that the Planetary Health Diet stood out as offering the greatest protection against obesity.
This diet emphasizes sustainable eating by focusing on plant proteins like nuts and legumes, healthy fats, whole grains, and plenty of fruits and vegetables, while limiting red meat and refined carbohydrates.
Females who scored high on the Planetary Health Diet had the lowest risk of obesity throughout the study.
Ultra-processed foods led to weight gain
The team also observed that consuming ultra-processed foods — like packaged snacks and sugary drinks — was linked to more weight gain and higher obesity risk.
This supports previous studies suggesting that limiting heavily processed foods is beneficial for weight management.
Additionally, the research highlighted that not all low-carbohydrate diets are equal.
Those that relied on healthier sources of fats and proteins, such as vegetable proteins and unsaturated fats, seemed to protect against weight gain, while diets high in animal fats and proteins were linked to more weight gain.
Overall, the findings paint a clear picture: diets rich in whole, plant-based foods and low in processed meats, fried snacks, and salty foods may help females maintain a healthier weight during the hormonal and metabolic changes of menopause.
Jennifer Pallian, a registered dietitian, food scientist, and founder of Foodess, wasn’t involved in the study, but said that weight management during menopause can be difficult because metabolism slows.
She explained that as female sex hormones like estrogen decline, abdominal fat storage may start to increase.
“Reduced physical activity, Westernized eating patterns, and emotional eating may further contribute to weight gain and metabolic dysfunction during this stage of life,” Pallian told Healthline.
Plant-forward diets can be helpful during menopause because they are lower in calories per volume while higher in fiber and water, helping females feel satisfied and reducing energy intake.
Fiber, in particular, helps with appetite regulation and satiety, Pallian said, since it slows gut transit time and forms viscous gels that absorb water and help people feel fuller for longer.
“Fermentation of fiber by gut bacteria also produces short-chain fatty acids that may stimulate hormones involved in appetite regulation and gastric emptying,” said Pallian.
Diets rich in fruits, vegetables, legumes, and plant polysaccharides may also promote greater bacterial diversity and higher levels of beneficial bacteria in the gut, which has been associated with better metabolic health and reduced inflammation.
“Saturated fat intake may be another important factor,” she said. “Saturated fats commonly found in animal-based foods may impair insulin signaling and contribute to insulin resistance.”
Plant-forward diets, which are naturally lower in saturated fat, are associated with improved insulin sensitivity.
Plant-forward diets have also been linked to lower trimethylamine-N-oxide (TMAO) production.
Pallian explained that TMAO is produced when gut bacteria and the liver metabolize certain compounds found in meat, which has been associated with:
In contrast, there are myriad health benefits associated with plant-forward eating patterns.
“Researchers also observed that a higher plant-to-animal protein ratio was associated with better preservation of lean mass among menopausal women.”
Avery Zenker, a registered dietitian with MyHealthTeam, who was also not a part of the study, said the best way to get started with eating more plant-based foods is to add rather than subtract.
“That could mean eating fully plant-based right away, or it could mean simply reducing meat intake,” she said. “You can experience health benefits even from small changes.”
Zenker suggested starting with foods that you already enjoy.
You can also learn to cook your own plant-based meals by looking at online recipes and recipe books for inspiration. And don’t forget to use herbs and spices, she said, because they contain their own nutrient and flavor benefits.
Not sure where to begin? Try out new plant-based foods in restaurants. “This helps you explore new foods and figure out what you like so you can incorporate them into your diet at home,” said Zenker.
If you’re concerned about not getting enough nutrients with a plant-based diet, dietary supplements may help prevent deficiencies. Zenker said vitamin B12 and vitamin D are two to consider, particularly if you are adhering a fully plant-based diet.
You may also need to be more intentional in consuming enough calcium, iron, and zinc, Zenker noted.
“Focus on whole, plant foods, and limit ultra-processed foods,” she said. “Processed plant-based foods, like meat alternatives, can be helpful, but can lead to poor diet when consumed in excess.”
Finally, Zenker suggested consulting with a dietitian if you need extra support.
“Dietitians can help you make sure you’re supporting your health goals, meeting your nutrient needs, and enjoying your eating patterns in a sustainable way,” she said.
It may also be helpful to seek out a support group, whether in your own community or online.
“Connecting with others who are choosing a more plant-forward eating pattern can help make it easier and more enjoyable,” said Zenker. They can also help with recipes and suggestions for products and restaurants.
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