Soy and Menopause, Eat or Avoid?

Women's health
Plant-based diets
Glass of soy beans with soy beans

Did you know that you can reduce hot flashes by more than 20% with soy alone?

These symptoms are caused by a decrease in estrogen. Soy contains isoflavone, a molecule that resembles estrogen!

There are more hot flashes in North Americans

Nearly 75% of North American women have hot flashes, while only 20% of women from Asian culture experience these symptoms.

Soy – a major impact

Asian women eat 10 to 20 times more soy than North American women. Several studies show that eating 50 to 80 mg of soy isoflavones every day for 2–3 months can reduce the frequency and severity of hot flashes by up to 25%.

What should I eat? What are you looking for?

Just be sure to add one of these foods a day to experience the impact of isoflavones!

  • ¾ cup (180ml) of cooked soybeans, green edamame, or tofu.
  • ¼ cup (60ml) of roasted soy nuts.

  • 1 cup (250ml) soy milk

Here are some recipes to help you!

Easy Chop Suey

Asian hot-pot 

Homemade Ramen Soup

Spaghetti Squash Gratinée

Here are a few more nutritionist tips to reduce hot flashes during menopause:

  • Avoid alcohol
  • Avoid caffeine

  • Avoid foods high in added sugar

To properly manage weight and hot flashes during menopause, trust TeamNutrition’s nutritionists! We are ready to welcome you and help you in a personalized way, considering what your food preferences are.

Registered Dietitian Nutritionist