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A study conducted by the Physicians Committee for Responsible Medicine in the US revealed the substantial benefits of a vegan diet rich in fruits, vegetables, grains, and beans for women experiencing postmenopausal vasomotor symptoms, commonly known as hot flashes.
This research demonstrated remarkable outcomes: adopting a vegan diet eliminated severe hot flashes entirely and led to a 96% decrease in moderate-to-severe hot flashes. Both daytime and nighttime hot flashes reduced significantly by 96% and 94%, respectively. The study also highlighted that low-fat vegan diets incorporating soy contributed to positive changes in the gut microbiome, resulting in a 95% overall decrease in hot flashes. Furthermore, participants experienced weight loss as an added benefit, as stated in the journal Complementary Therapies in Medicine.
Dr. Hana Kahleova, the director of clinical research at the Physicians Committee for Responsible Medicine, emphasized, “Women aiming to alleviate hot flashes should consider nourishing their gut bacteria with a vegan diet abundant in fruits, vegetables, grains, and beans. This dietary choice not only aids in weight loss but also provides protection against heart disease and Type 2 diabetes.”
The study involved 84 postmenopausal women experiencing two or more moderate-to-severe hot flashes daily. They were randomly assigned to either follow a low-fat vegan diet, incorporating a daily half cup of cooked soybeans, or continue their regular diets for a 12-week period.
An additional analysis examined stool samples from 11 participants to conduct a gut microbiome analysis at the study’s onset and after 12 weeks on the vegan diet. This analysis revealed changes in various families, genera, and species of bacteria.
Notably, the study identified a correlation between decreased abundance of certain bacteria and reductions in severe hot flashes during the day and night. For instance, a decline in Porphyromonas and Prevotella corporis was linked to a decrease in severe daytime hot flashes. Prevotella corporis, also found in individuals with rheumatoid arthritis, appears to possess pro-inflammatory properties.
Likewise, a decrease in Clostridium asparagiforme was associated with reduced severe nighttime hot flashes. This bacterium is known to produce trimethylamine-N-oxide, a compound linked to higher risks of cardiovascular disease and Type 2 diabetes. The study suggested that this decrease may partially explain the positive effects of a plant-based diet on cardiovascular health and could establish a potential connection between hot flashes and the onset of cardiovascular disease.
The researchers highlighted that alterations in the abundance of other bacteria observed in the study might contribute to alleviating hot flashes by stabilizing estrogen levels, reducing inflammation, and enhancing feelings of fullness. However, they underscored the necessity for larger randomized clinical trials to further explore these findings.
