Hot flashes can strike at any time, whether they wake you up in the middle of the night or hit during a busy moment in your day. These sudden waves of heat, often paired with sweating, flushing, chills, or even a sense of anxiety, can last anywhere from 1 to 5 minutes and feel like you’ve stepped into a sauna (even in the middle of winter) (1). If this sounds familiar, you’re far from alone. Research shows that up to 80% of women experience hot flashes during menopause (1).
While that may offer some reassurance, the reality is that hot flashes can still be incredibly disruptive and uncomfortable. And, unfortunately there’s no one “quick fix” to make them disappear entirely. But, we have some good news too. Certain foods may not only help ease hot flashes but also support your body through this transition overall. Here’s a look at the science behind hot flashes, as well as 5 foods to consider adding to your routine.
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What Causes Hot Flashes
Those hormonal shifts that signal the start of the menopause transition? They’re also behind many of the symptoms that come with it, like hot flashes (2). While researchers have proposed several theories to explain why body temperature suddenly spikes, there’s still no single, definitive cause (2).
What we do know is that hot flashes, often referred to as vasomotor symptoms, are closely linked to declining estrogen levels (2). Changes in neurotransmitters like norepinephrine and serotonin also play a role (2). Together, these shifts can disrupt your body’s ability to regulate temperature, making those sudden waves of heat more likely to occur (2).
How Diet Plays a Role in Hot Flashes
What you eat can play a powerful role in managing hot flashes even though it’s not a cure-all. Research shows the food you choose to eat may impact not only the frequency of your hot flashes, but also the severity of them as well (3). In fact, diets rich in plant-based foods, including soy, have the strongest evidence to support routine use when it comes to managing hot flashes (4,5).
In a recent study, women who followed a low-fat, vegan diet with ½-cup cooked soybeans daily saw an 84% reduction in moderate-to-severe hot flashes over the 12-week study (4). Plus, participants on the plant-based diet also saw improved quality of life in vasomotor, psychosocial, and physical health as well (4).
So, what’s behind the plant-based diet that offers this beneficial effect?
1. Phytoestrogens
Phytoestrogen compounds found in certain plant foods mimic estrogen in the body (though in a much weaker way) (5). The main phytoestrogens studied for their potential for hot flash relief include (5):
- Isoflavones: found in soy, lentils, and legumes
- Lignans: found in flaxseed, cereal grains, and vegetables
- Coumestans: found in red clover, sunflower seeds, bean sprouts
Research hasn’t yet provided strong enough evidence that simply adding these foods to your diet will guarantee relief from hot flashes (6). That said, including more soy-based foods in your routine is generally considered safe and if you’re at your wit’s end with hot flashes, who’s to say they won’t offer symptom relief (4)? Meaning, unless you have a soy allergy or intolerance, they’re pretty safe to include in food form (4). Before turning to supplements though, it’s best to check with your healthcare provider to see if phytoestrogen supplementation could be helpful and safe for you (6).
2. Fiber
The other cool thing about plant-based foods? They contain fiber, that good-for-you compound that helps support healthy digestion and gut health (7,8). Supporting your microbiome with foods high in dietary fiber may help alter the microbes in your gut (7).
Research suggests that the body can support the growth of beneficial gut microbes, which may help reduce hot flash symptoms through the gut-brain axis (7). Plus, soybean isoflavones interact with a specific receptor in the gut, known as estrogen receptor-β, potentially helping to stabilize estrogen activity and ease postmenopausal hot flashes (7).
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5 Foods That May Ease Hot Flashes Naturally
While we’re waiting for more research to unfold, you don’t have to sleep on adding these wholesome, plant-based foods to your diet. Plus, we’ve got some ideas to get you started if these foods are new to you.
1. Flaxseed
Try it as a topping for your oats, yogurt, or cottage cheese. MyFitnessPal readers love our Raspberry Chia Pudding with Almond Milk and Flax Crisps!
2. Edamame
Protein plays an important role in the menopause transition to protect lean muscle mass (8). Consider adding a ½-cup serving of edamame for the 9 grams of protein it packs plus those isoflavones to our Vegan Green Goddess Salad (9).
3. Soymilk
Soymilk compares nutritionally to cow’s milk, meaning it makes a great swap-in and pick-me-up in our Cold Brew Mocha Smoothie (10).
4. Tempeh
New to you? No problem! Tempeh is a fermented soybean product that packs a powerful punch of protein at 20 grams (11). Swap the sausage into your morning sandwich if you prefer a vegetarian twist.
5. Tofu
Tofu is versatile, meaning you can really utilize it morning, noon and night! For a fun twist on dinner, whip up our Crispy Tofu Bowl with Snap-Pea Miso.
Other Tips for Managing Hot Flashes
Looking for more tips? MyFitnessPal dietitian Joanna Gregg shares, “Hot flash triggers are highly individual, meaning what affects one person may not affect another (12). For best results, tune into your body’s patterns rather than following a cookie-cutter list of potential remedies.”
But, if you’re on your last straw, consider these tips to help manage your symptoms (in addition to your diet) (12).
- Minimize consumption of trigger foods. These often include caffeine, alcohol, and spicy foods.
- Drink cold water.
- Take off a layer of clothing.
- Use a portable fan.
- Talk with your doctor about hormone replacement therapy, weight loss, and/or other medications to help your symptoms.
Bottom Line
Hot flashes are a common and often disruptive symptom of menopause, driven by declining estrogen that affects temperature regulation (2). While there’s no single solution to eliminate them, research shows that diet, especially plant-based foods, may play a meaningful role in managing both the frequency and severity of hot flashes (4,5). Incorporating foods like soy, flaxseed, and other legumes that pack phytoestrogens and fiber may provide symptom relief while also supporting overall health during this life stage (7).
Want some extra inspiration? Then head over to the MyFitnessPal app and check out the new Meal Planner feature with tailored plant-based recipes for every meal.
Consider reading next
Perimenopause Diet: Evidence-Based Nutrition for Hormonal Changes
The post Foods That Help With Hot Flashes: What the Science Actually Says appeared first on MyFitnessPal Blog.
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