Menopause: Plant-Forward Diets Can Help With Weight Management

Eating more plants and fewer processed foods can help with weight management during menopause. Viktoriya Skorikova/Getty Images. 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. New research sheds light on how diet can influence weight gain and obesity risk during menopause. 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 JAMA Network Open. The research offers important insights for women and healthcare providers seeking effective strategies to support metabolic health during midlife and beyond. Examining dietary patterns around menopause 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