Are you considering a change to a vegan diet? Awesome! The reasons to make such a lifestyle shift can be as unique as each individual, but they usually include an underlying commitment to health or the environment. Have you wondered what you can expect when you become a vegan? Let’s discuss the real truth of what it means to your body when you eliminate animal products from your diet.
Initial Expectations
At the start of a change to a vegan diet, you could experience a variety of differences to your body. These may include being hungrier, getting gassier, a change in your skin or body odor, weight loss or gain, better or worse sleep, headaches, tiredness, or having more energy. As you can see, it can go many ways! Changes, of course, depend on what you were eating previously and how your body responds to the different types of fuel it’s getting on a plant-based diet. Your journey is yours, although it will likely draw on the experience of others.
Common Results of a Change to a Vegan Diet
No matter who you are, when you change to a vegan diet, you will likely see some differences in your body. Most of those are positive, but some can be more challenging. Here are some of the most consistent experiences people have with the switch.
You’re going to get gassy.
One of the hallmarks of a plant-based diet is an increase in fiber. Remember that you’re eating plants, which include more grains, vegetables, and fruits, all of which are loaded with fiber. In fact, a study showed that vegans eat about 41 grams of fiber a day, the most of any of the major ways of eating.
Naturally, fiber is an excellent addition to your diet, but if your body isn’t used to that much of it, it’s going to take a bit to transition. And that means you’ll be gassier and probably have to poop more. Getting on a regular schedule is ideal for your body, so stick with it!
You could lose weight—and be hungry.
When you eliminate certain foods from your diet, it can take time to find great alternatives. Cutting out meat, dairy, and cheese, which can be higher in calories than plants, may mean that you’re eating fewer calories on a daily basis. It might also leave you feeling you have fewer snack options, another reason you won’t eat as much. That reduced calorie intake often leads to initial weight loss or being hungrier.
On the other hand, if you change to a vegan diet that is loaded with processed foods and simple carbohydrates, that may result in gaining weight. That approach to being plant based is a much less healthy option (and processed foods aren’t good for anyone), so it’s best to stick to whole-food choices.
Your gut health will improve.
Your gut is full of microbes, and several leading gastroenterologists encourage a plant-based diet to create a healthier microbiome. One excellent book that explains how all this works is The Gut-Immune Connection by Emeran Mayer, MD. According to Dr. Mayer, by making the change to a vegan diet, you’ll boost your immune response, and that’s a huge benefit. While your gut microbiome is changing, expect more gas (and maybe tummy aches), but it will pass, and it’s all worth it in the end.
You may need to change your supplements.
Many of us take daily vitamins and minerals in an attempt to get all the nutrients our bodies need. When you eat a whole-foods, plant-based diet, you’ll get most of what your body needs from your food. But there’s an exception: B12. Vegans must supplement their diets with this gem; a lack of vitamin B12 can result in neurological issues, metabolic problems, and in severe cases, death. It can only be found in animal products, so if you’re not eating animals, you must take B12. Other supplements to consider when you change to a vegan diet include calcium, iron, and omega.
The More You Know…
Making any changes in your diet can result in changes to your body, inside and out. The same is true when you change to a vegan diet. The Vegan Taste helps you enjoy delicious plant-based fare delivered direct to your door. All you do is heat and enjoy. And if you have questions about the transition, we can help you with that too!
Check out what Chef Jason has on this week’s menu and place your order!
FAQs
According to research, you might experience a taste bud transformation if you go on a vegan diet. "We have evidence to back up the idea that even if you go a few weeks without junk foods and animal products high in salt, fat, and sugar, your tastes start to change," said Dr. Ravella.
What happens to your body when you switch to a vegan diet? ›
At the start of a change to a vegan diet, you could experience a variety of differences to your body. These may include being hungrier, getting gassier, a change in your skin or body odor, weight loss or gain, better or worse sleep, headaches, tiredness, or having more energy.
How long does it take for the body to adjust to a vegan diet? ›
I quickly learned it takes about 30 days to feel like you're even remotely in control of this new eating method-and about six weeks to truly feel good on it. Now, almost three months later, I'm amazed at how much better my workouts feel, how much better my back feels, and how much truly healthier I feel.
Do you feel different after going vegan? ›
A Few Days After Going Vegan
Within the first few days of plant-based eating, you may feel more energized and alert. The protein in meat is tougher for humans to break down than plant protein is, making it a challenge to digest, which can cause sluggishness.
What are the detox symptoms when going vegan? ›
The following are potential plant-based diet detox symptoms:
Fatigue or low energy levels. Headaches. Skin changes (e.g., acne, rashes) Mood swings, irritability.
What happens to your gut when you go vegan? ›
The gut benefits of a vegan diet
Research has found that there is a reduction in inflammatory gut bacteria, as well as an increase in the protective species of bacteria. This is likely due to the higher fibre content of the average vegan diet.
Do you lose weight switching to vegan? ›
You're likely to notice changes if you decide to go vegan and abstain from non-plant foods. If you stick with healthy food choices, you'll likely lose weight and snack less. You may also see improvements in your skin and energy levels.
What happens when you first go vegan? ›
Your Bowel Movements Will Change (For The Better)
Eating more plants means you're getting more fiber, and studies show that even piling on more plants to an omnivorous diet won't get you the positive poop results that a vegan diet will. But, full disclosure, you might be a little gassy the first month too.
What is the downside of a plant-based diet? ›
Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.
Why do I feel sick after switching to a plant-based diet? ›
For example, a rapid switch with no gradual transition period can result in feelings of being sick, bloating, stomach cramps, headaches and sleeping issues [5]. People often experience this when they first try a vegan diet, because their bodies may already be lacking iron.
A registered dietitian was on call to answer questions during the study, Stanford University said in a news release. After eight weeks, the group consuming the vegan diet showed lower insulin, decreased weight, and reduced levels of lipoprotein cholesterol, a protein associated with heart disease and stroke.
Why do I feel tired after switching to vegan diet? ›
Without enough iron in the diet, you may feel fatigued due to lack of oxygen in the muscles. Iron is a little bit harder to get on a plant-based diet, but it's not impossible to find. There are two types of iron– heme and non-heme iron. Heme iron comes from animal foods and it's easily absorbed.
Can changing to a vegan diet side effects? ›
A vegan diet may lack certain essential nutrients, such as vitamin B12, iron, calcium, and omega-3 fatty acids, which are found in animal products. An inadequate supply of these nutrients in your body can lead to nutritional deficiencies, fatigue, and impaired immune function.
How to get rid of vegan face? ›
Once vegan face has taken hold of your complexion, can you fight it? “The effects of veganism are reversible,” Theron reassures, “if you fuel your body with rich, plant-based protein, fermented plant and pre- and pro-skin biotics and look at collagen supplements.
Does going vegan affect your bowels? ›
Defecation and stools are affected a lot by the dietary practices adopted by individuals. People who consume a vegetarian diet (ovolactovegetarians and vegans) usually have higher mean bowel movements per day and softer stools with higher average wet weight than nonvegetarians.
What are the five stages of going vegan? ›
The 5 Step Process in Greater Detail
- Understand Nutrition, Assess Your Current Diet & Plan the Transition to a Plant-Based Diet. ...
- Reduce Then Eliminate Meat & Meat Products. ...
- Eliminate Fish, Seafood & Related Products. ...
- Replace Dairy Products & Eggs with Vegan Alternatives. ...
- Avoid Other Animal Products – Set Your Own Boundaries.
Compared with other vegetarian diets, vegan diets tend to contain less saturated fat and cholesterol and more dietary fiber. Vegans tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease.
What happens to your health when you go vegan? ›
Health benefits, when done right
Promote weight loss. Reduce your risk of heart disease by lowering cholesterol levels. Lower your chances of getting certain types of cancer, such as colon cancer. Manage diabetes by lowering A1C levels.
What happens to my body if I don't eat meat? ›
And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less. And they have a lower risk of heart disease than nonvegetarians do. Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes.
