Browse our fun-packed, helpful plant-based articles, and delve deeper into this healthy, sustainable lifestyle!

10 Unique Benefits of the Plant-Based Diet for Women

Plant-Based Health For Women

Author: Plant-Based Susy

When Wimbledon tennis champion Venus Williams embarked on a vegan lifestyle back in 2011, in response to an autoimmune disease, a lot of attention became focused on the benefits of the plant-based diet benefits for women.

People started noticing what we have known for years — switching to a whole-food vegan diet is not just about eating ethically or losing weight!

Choosing a diet high in vegetables, legumes, and natural goodness not only makes you feel lighter and more energetic but is also jam-packed with a range of other health-boosting properties.

Unique benefits of a plant-based diet for women include reducing the risk of several female-related cancers, diminishing the uncomfortable symptoms of menopause, and supporting sustainable weight loss. A whole-food vegan diet can also improve complexion and slow the skin’s aging process.

Let’s unpack some of the unique benefits of a plant-based diet for women so you can stay motivated and know for sure that you are making the best choice for your long-term health.

How Does a Plant-Based Diet Affect Women’s Health?

Staying motivated to stick to a natural, healthy diet can sometimes be hard, so knowing all the great hidden benefits can be a great motivator. Fuelling our bodies mindfully brings about a holistic change that positively impacts our overall well-being in some unexpected ways.

It is well known that a well-formulated vegan diet leads to weight reduction, which reduces the risk of cardiovascular conditions and cancer in both sexes. However, there are plenty of significant differences between male and female bodies, and a vegan diet has some unique benefits for women.

Let’s dive into 10 ways switching to a whole food plant-based diet affects women’s health.

10 Plant-Based Diet Benefits for Women

When considering the effects of diet on a woman’s body, it is important not to think of each organ and function as entirely separate. Systems with the body are intricately linked and function together; a positive change in one system can result in healthier functioning in multiple other areas.

Let’s use the example of excess body fat. In addition to causing strain on organs, being overweight can also result in an increase in oestrogen in the body, which increases one’s risk of serious disease.

In addition to the multiple general health benefits, a plant-based diet has been shown to have the following unique benefits for women.

1. A Vegan Diet Positively Affects Oestrogen Levels

Oestrogen or estrogen is often called the ‘female’ hormone, although men also have it, but in much lower amounts. In order for a woman’s body to function optimally, its levels must remain in check. It has been proven that unhealthy dietary choices affect the body’s hormonal balance.

Dietary patterns that lead to obesity can result in raised oestrogen levels. When your body produces too much oestrogen, a condition called oestrogen dominance results, and the risk of developing some chronic diseases is significantly increased.

One of the greatest plant-based diet benefits for women is that they can easily keep their oestrogen levels in check naturally. By providing our bodies with the resources they need to function optimally, huge rises and dips in oestrogen levels can be avoided, even during menopause.

2. A Plant-Based Diet Reduces the Risk of Some Cancers

Did you know that women who consume a diet that is high in fruit and vegetables have an 18% lower risk of developing breast cancer than those consuming a typical Western-type dietary pattern?

This link is believed to be the result of normal levels of oestrogen caused by lower body fat in women who follow a healthy whole-food plant-based diet.

Although it is undeniable that some people have a higher genetic predisposition to developing cancer, research has found that around 25% of cancer cases could be prevented by making better food choices.

Those who follow a healthy, whole-food vegan diet have the lowest cancer rate compared to all other diets.

In addition to breast cancer, other cancers that appear in lower numbers among women who follow a plant-based eating diet include:

Ovarian cancer
Colorectal cancer — A study by the University of Michigan has found that consuming 170 grams of wholegrain food each day reduces the risk of developing this form of cancer by a whopping 21%!
Uterine Cancers — Vegan women have been found to have a 34% lower risk rate of developing some female-related cancers.

3. A Plant-Based Diet Can Result in Healthier Skin

A quick disclaimer here — this benefit is only applicable when following a healthy whole food plant-based eating plan.

Not all vegan diets are automatically healthy, and quitting meat and dairy for an increased amount of oily, highly processed foods is unlikely to result in any improvement in skin health.

One of the most unexpected benefits of switching to a healthy plant-based diet is the often visible improvement in the skin. This is certainly excellent news for all of us ladies over the age of 40!

In 2021, the Journal of the Academy of Nutrition and Dietetics published a study showing that a plant-based diet can actually slow the aging process of the skin. Some of the findings of their research included:

Because they are rich in antioxidants, vegetables and fruit help to reduce inflammation and oxidative stress.
Consuming plenty of Vitamin C was helpful in synthesising collagen.
Sun-related aging was reduced in women who consumed plenty of unsaturated fatty acids in the form of nuts and legumes.

4. A Healthy Plant-Based Diet Can Reduce Menopausal Hot Flushes

For many women in their 40s, the thought of menopause looming just around the corner is something that is viewed with trepidation. After all, who hasn’t been warned about the horrors of sudden hot flushes that can instantly transform your body into a burning inferno?

It is estimated that 80% of menopausal women experience this uncomfortable change of life symptom, but here’s the amazing upside… following a vegan diet that includes soya decreases the occurrence of hot flushes by up to 95%!

As if that isn’t good enough on its own, it has shown that women who have hot flushes are at higher risk of conditions including Alzheimer’s disease, diabetes, and osteoporosis. So, following a plant-based diet may actually provide relief from hot flushes and reduce the possibility of several dread diseases.

All you need to do to enjoy all these benefits is to amp up the soya content in your diet, and Vegan Susy has plenty of delicious ways to do that!

5. A Low-Fat Vegan Diet Reduces Period Pain

A study conducted in 2000 found that some women who switched to a plant-based diet reported a notable reduction in the intensity and duration of premenstrual pain.

This is a valuable benefit to share with our daughters, as younger women are often more prone to debilitating monthly cramps.

Plant-based eating reduces menstrual cramps in two ways:

Whole plant-based foods decrease inflammation within the body.
Low-fat, high-fibre diets result in lower oestrogen levels.

In addition to only helping to reduce cramps and pain, a vegan diet provided relief from two other uncomfortable period symptoms: bloating and water retention. These are definitely two plant-based diet benefits for women that we can get behind!

6. A Vegan Diet May Make Your Periods Lighter

The jury is out on this one, but there is some evidence and plenty of testimonies from women who found that their periods changed since moving to plant-based diets. For some, their periods not only became lighter, but the duration also became shorter.

Very little research has been conducted into this area, and some theories are that since vegans usually have lower body fat, it translates to lighter periods.

Whatever the reason, it is essential that during menstruation, women following a plant-based diet consume plenty of iron-rich foods like leafy greens, beans, lentils, and nuts.

7. Eating a Whole Food Plant Based Diet Reduces the Risk of UTIs

Many women know the uncomfortable burning sensation while urinating that signals the start of a urinary tract infection (UTI).

According to Mayo Clinic, since women have shorter urethras, we are at greater risk of developing this unpleasant condition compared to men.

The good news for those on a plant-based diet is that there is a link between the E coli bacteria responsible for UTIs and consuming meat.

Since vegans therefore far less likely to come into contact with contaminated sources, statistics have shown that people who don’t consume any animal products are 16% less likely to develop a UTI infection.

8. A Plant-Based Diet Reduces Arthritic Pain

Women are more likely to develop painful osteoarthritis than men as they age. The breakdown of cartilage in the joints is irreversible, and it is a painful, inflammatory condition that usually requires careful pain management.

It has been found that people who followed plant-based diets showed significantly less pain and could function better than those who didn’t. The reason for this remarkable plant-based benefit for women is that plant foods naturally contain anti-inflammatory properties, so pain is reduced.

Of course, diet is only one aspect of a holistic approach. A plant-based diet should be coupled with a well-formulated exercise program for the best results in managing joint pain.

9. Plant-Based Eating Lowers the Risk of Alzheimer’s Disease

One of the most welcome benefits of a plant-based diet is that it has more than 50X the antioxidant potential of other eating plans. This results in a significant reduction in oxidative stress, which is associated with the development of Alzheimer’s Disease.

Women are more prone to develop this dread condition, and a link has been shown to exist between oestrogen decline and the development of Alzheimer’s plaques in the brain.

Consuming a plant-based diet helps to level out swings in oestrogen levels experienced by many women, thereby protecting the brain.

10. A Plant-Based Diet Is a Sustainable Method To Lose Weight (and Keep it Off)

We couldn’t discuss plant-based benefits for women without mentioning weight loss!

This is something we know a lot about, and there is no doubt that when done right and combined with physical activity, a plant-based diet is a healthy way to lose weight and feel energised.

That’s why we developed the three core pillars to empower all women. Mmm...

Mindset
Mindful Eating
Movement

After all, More Plants = Less Pounds!

Frequently Asked Questions

Is a plant-based diet good for women?

Women who follow a healthy plant-based eating plan enjoy an array of health benefits. These don’t only include general things like improvements in cardiovascular health and weight loss. A plant-based diet may also offer protection against several female-specific conditions like breast cancer and menopausal hot flushes.

Why am I so tired on a plant-based diet?

Issues like tiredness may result when nutrient imbalances occur, especially in elements like vitamin B12 or iron. It is essential for new vegans to follow a well-formulated eating plan rather than simply cutting out meat and dairy and going it alone. There are loads of exciting plant-based foods that you will love, and of course, we are here to walk with you every step of the way!

Does a vegan diet help you lose belly fat?

A combination of a plant-based diet and regular exercise is a great way to burn off the visceral fat that tends to collect around the organs in the belly region. Fibre-rich, gut-friendly foods like avocados, berries, and legumes should be high on the menu if you want to focus on getting rid of stubborn belly fat.

Is a vegan diet suitable for everyone?

Absolutely, as long as it is undertaken mindfully and you take care to get all the essential nutrients that your body needs. Special care should be taken at specific times, such as during pregnancy, to ensure enough of the correct vitamins and minerals are consumed.

Does a plant-based diet slow aging?

Absolutely! Antioxidants in plant foods protect the skin from oxidative stress, helping to maintain a youthful glow.

Conclusion:

The benefits of adopting a plant-based diet for women are vast and multifaceted.

From promoting hormonal balance to reducing the risk of chronic diseases like cancer and Alzheimer's, the evidence overwhelmingly supports the notion that what we eat plays a crucial role in our overall health and well-being.

By choosing to fuel our bodies with whole, plant-based foods, women can not only enhance their physical health but also experience improvements in skin complexion, menstrual health, and menopausal symptoms.

Moreover, the ethical and environmental implications of a plant-based lifestyle further underscore its appeal, offering a holistic approach to health that extends beyond individual well-being to the welfare of our planet.

As we navigate the complexities of modern life, it's empowering to recognize the profound impact that simple dietary choices can have on our health outcomes. By embracing a plant-based diet, women can take proactive steps towards achieving optimal health, longevity, and vitality.

So let's continue to celebrate the abundance of nutritious plant foods available to us and reap the countless benefits they offer for our bodies, minds, and the world around us. Here's to a thriving future fuelled by the power of plants!

💚 "Happy Plant-Based Eating & Exercising!" 💚

Plant-Based Susy

Plant-Based Nutrition Professional & Weight Loss Coach

Back to Blog

Empower Yourself: Embark on a Delicious Fat Loss Adventure

🍉 Get Ready to Jump Start Your Fitness Goals AND DISCOVER A HEALTHIER YOU!

🍉 Let's Make Your Fat Loss & Optimum Health Journey a Delicious Success Story!

🍉 Get The FREE Sustainable Weight Loss Companion eBook and CHEAT SHEETS!

More Free Resources

Plant-Based Meal Prep: The Ultimate Guide to a Successful Vegan Diet

The Ultimate Guide to Plant-Based Meal Prep for Vegan Weight Loss

Ready to revolutionise your meals and your health? Look no further than a vegan diet! Discover the ease and benefits of meal planning and preparation with simple strategies and my tasty make...

Top 15 Plant-Based Protein Sources for a Vegan Diet

As a vegan health coach and plant-based nutritionist, I often get asked about plant-based protein sources. After all, protein is an essential nutrient that plays a vital role in the function and structure of our...

How Much Exercise Do You Really Need on a Plant-Based Diet?

Are you wondering how much exercise you need to get in shape and boost your energy on a plant-based diet? Look no further! In this post, we’ll dive into the optimal amount of exercise for optimal…