Main roads
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Many women experience gradual weight gain during menopause
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Dietary patterns can influence weight gain during this middle period
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Diets rich in fruits, vegetables, nuts, whole grains, and healthy fats are associated with the lowest risk of weight gain.
THURSDAY, May 28, 2026 (Health Day News) – For many women, menopause feels like their body has suddenly stopped playing by the rules. Their diet remains the same, but their weight increases.
Now, new to read suggests that certain eating patterns may actually help reduce the risk of obesity during this transitional period.
Researchers followed more than 38,000 women for 12 years, tracking their food intake through detailed questionnaires.
They compared their annual weight changes on seven different diets, including the Mediterranean diet, the DASH diet, plant-based diets, low-carb diets, and ultra-processed food intake.
On average, women gained about 2 kilograms per year.
Is diet associated with lower risk of obesity? An example of a plant-based diet is called the “planetary health diet.”
It focuses on fruits, vegetables, beans, nuts, whole grains and healthy fats, while limiting ultra-processed foods, refined carbohydrates and processed meats.
Similar eating patterns—including the Mediterranean diet, the DASH diet, and healthy plant-based diets—have also been linked to better weight loss outcomes.
On the other hand, diets that are more likely to increase blood sugar and insulin levels have been associated with weight gain during menopause. These diets tend to be high in ultra-processed foods, red and processed meat, potatoes, and sodium.
Authors – lead Dr. Tong Xiaa postdoctoral research fellow at Harvard University — say the findings suggest that small dietary changes can help promote healthier weight management and long-term metabolic health during menopause.
Recent findings in JAMA Open Network.
More information
The menopause community has more to say menopause and weight gain.
SOURCE: Health Day TVMay 28, 2026
What does this mean for you?
A mostly plant-based, minimally processed diet may help reduce weight gain and obesity risk during menopause.
