Could Eating 30 Different Plants a Week Ease Menopause Symptoms?

If you’re navigating perimenopause or menopause and experiencing symptoms like hot flashes, mood swings, bloating, or disrupted sleep, I want you to know there’s more support than you think, starting with what’s on your plate! 

A recent study from King’s College London and the nutrition company ZOE found that women who ate 30 different plant-based foods a week experienced up to a 33% reduction in menopause symptoms including hot flashes, low libido, depression, and weight gain. Yes, really. Just by increasing plant diversity in their diet. 

Why Plant Diversity Matters During Menopause

As estrogen levels begin to drop, so does the balance of our gut microbiome. That microbial shift has been linked to increased inflammation, poor digestion, hormonal imbalances, and all the symptoms that can make this transition feel so frustrating. 

But when we fuel the body with a wide variety of fiber, phytonutrients, and polyphenols from plants, we feed those beneficial gut bacteria that support detoxification, hormone metabolism, and neurotransmitter production. This is especially important during menopause, when the body is working hard to adapt to change.

And plant foods aren’t just veggies. They include fruits, herbs, legumes, grains, nuts, seeds, and spices, each one offering a unique profile of nutrients that can help bring balance back to your system.

Why the EG Kitchen Cleanse Works

When I created the EG Kitchen Cleanse, this principle was at the heart of it. Real, whole foods with incredible diversity. Every soup, salad, broth, smoothie, and tonic is loaded with healing plants, hormone-supportive fiber, anti-inflammatory herbs, and functional spices.

A single week of the cleanse typically includes 40+ different plants, way beyond the 30-plant target in the study. So if you’ve been struggling to incorporate variety, this is such an easy and delicious way to do it without overthinking your meals or spending hours prepping.

You’ll find:

• Cruciferous veggies like cauliflower and broccoli to support liver detox
• Herbs like cilantro, parsley, and basil to flush heavy metals and reduce inflammation
• Plant-based proteins like lentils, chickpeas, quinoa, and chia to support blood sugar and energy
• Hormone-balancing spices like turmeric, ginger, cumin, and cinnamon
• Superfoods like maca, flaxseed, and hemp for fiber and micronutrients

How to Reach 30 Plants a Week from Anywhere

Even if you’re not doing the full cleanse, this is a goal worth aiming for. Here are some tips:

• Start your day with a plant-powered smoothie: Include greens, berries, chia, flax, and a clean protein powder.
• Bulk up your meals with herbs and spices: These count too, and they’re incredibly anti-inflammatory.
• Try a plant-based lunch: Salads with legumes, nuts, and diverse veggies get you halfway there.
• Swap snacks: Trade chips for carrots and hummus, or a handful of mixed nuts and seeds.
• Let someone else do the work: If life’s busy, the EG Kitchen Cleanse is the easiest way to nourish your body and check this box with food that’s ready to eat, straight to your door.

You don’t necessarily need a supplement shelf full of hormone hacks to feel like yourself again. Sometimes the most powerful medicine is what’s on your plate. And if you’re going through menopause or perimenopause, I want you to know this: You don’t have to suffer through it. Food can absolutely be a part of your healing. 

If you’re ready to kick these symptoms and get your vitality back, let’s work together one-on-one and build a plan just for you.