Nutrition
Menopause Weight Gain: Dietitians Recommend Plant-Based Fixes
Health Points
- Estrogen declines during menopause can contribute to belly fat and a slower metabolism.
- Plant-based proteins like soy, beans, and lentils may help maintain muscle mass and reduce inflammation.
- Plant phytonutrients can support overall wellness and may help ease hot flashes and bloating.
Weight gain around the waist is a common challenge during the menopause transition as hormonal shifts alter how the body stores fat. Registered dietitian Elizabeth Ward notes that aging reduces calorie-burning capacity while lower estrogen levels encourage abdominal fat storage.
Despite these changes, experts suggest that strategic dietary adjustments can effectively manage weight. Nutritionist Natalie Rizzo recommends prioritizing plant-based foods to leverage their high fiber and antioxidant content.
“We’ve seen a lot about plant-based eating being incredibly important for people going through menopause because of the nutrients in plants,” Rizzo explains.
“Things like antioxidants help to reduce inflammation. The fiber helps to keep you full.”
Fiber and healthy fats from plants support overall health during this transition. Soy-based foods are particularly beneficial because they contain plant estrogens that can ease common symptoms like hot flashes.
Building muscle through adequate protein intake is essential as the rate of fat gain typically doubles during this period. Beyond animal products, edamame, tempeh, and miso serve as excellent protein sources that fit a wellness-focused lifestyle.
Physical activity remains a vital component of a healthy weight management plan. Incorporating regular movement helps counteract the tendency to become less active as life gets busier with age.
