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
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.
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 your taste buds change after going vegan? ›
Further, an October 2022 study of 123 people published in Physiology & Behavior found that eating a vegan diet could change your taste perceptions. Vegans in the study found salty and sweet flavors to be more intense than their omnivorous counterparts did.
Can changing to a vegan diet side effects? ›
If you are new to a vegan diet, your digestive system may take time to adjust to it. Patil says, “A sudden shift to a vegan diet can sometimes lead to digestive issues, such as bloating, gas, and irritable bowel syndrome (IBS).
What's the hardest part of being a vegan? ›
I usually tell them that being vegan is easy, especially when you imagine yourself in the animals' place. But if I'm pressed, I would have to say that the hardest thing about being vegan is the realisation that most people just don't care. I don't mean they don't care that I'm vegan. That's not an issue.
What happens to your body when you first go vegan? ›
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 to detox after going vegan? ›
1. Short-term vegan cleanse – This group often uses the vegan diet to cleanse their bodies usually between 3-30 days. 2. Lifestyle change – This group are those going vegan for long-term health benefits, ethics and/or environmental reasons.
What happens to your body when you eat meat after being vegan? ›
Because meat has a higher fat content than plants, it takes longer to digest. You might experience constipation and/or bloating. Sometimes, you might experience breakouts or heartburn when you start eating meat again.
What are the symptoms of taste buds changing? ›
Some common symptoms are:
- All foods taste metallic or bitter.
- Foods that are characteristically sweet or salty no longer taste sweet or salty.
- Foods that used to taste good now taste bad, and sometimes rotten.
- There's a nasty taste in your mouth even though you haven't eaten anything.
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.
Deficiency of micro-nutrients
While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.
Is there a downside to a vegan diet? ›
There is a risk of inadequate protein, vitamin, and mineral intake when you are on a vegan diet. But, you can overcome this risk with proper planning by choosing the right food to eat and any necessary supplements, such as vitamin B12, iron, zinc, calcium, and iodine.
How much weight can you lose switching to vegan? ›
Studies have shown that a vegan diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or less or more than a third of a pound per week! In theory, you can lose up to 63 pounds in a year. However, the amount you lose depends on several factors.
What age is most vegan? ›
Age diversity
Vegans tend to be younger than the general population, with the majority of vegans between 18 and 34 years old.
What gender is more vegan? ›
Most participants had an omnivorous diet, but there were clear gender differences in the number of vegans and vegetarians compared to omnivores, with women being more likely to be vegan and vegetarian than men (see Figure 1). Omnivore men also ate more meat than omnivore women at different meals (see Table 2).
What do most vegans lack? ›
Intake and status of vitamin B12, vitamin D, iron, zinc, iodine, calcium and bone turnover markers were generally lower in plant-based dietary patterns compared to meat-eaters. Vegans had the lowest vitamin B12, calcium and iodine intake, and also lower iodine status and lower bone mineral density.
Why do I feel sick after switching to a plant-based diet? ›
Switching to a plant-based diet, especially if done abruptly, can lead to digestive discomfort. The increased fiber intake from fruits, vegetables, and whole grains can cause gas, bloating, and changes in bowel habits as the gut adjusts to the new dietary pattern.
Do you recover faster on a vegan diet? ›
Not surprisingly, numerous studies have shown that the anti-inflammatory nature of plant foods can help decrease soreness, reduce muscle damage, and support recovery — all of which contribute to improved performance (20-34).
What happens to your digestive system when you go vegan? ›
Going vegan is like an extreme makeover for your gut, and it doesn't take long for this change to happen. The fiber in plant-based foods feeds good bacteria, which is essential for a healthy gut and better overall health. Fiber will also improve your bowel movements, keeping you regular and preventing constipation.
What happens to your body when you go raw vegan? ›
Raw vegan diets are likely to lack many important vitamins and minerals – namely vitamins B12 and D, selenium, zinc, iron and two types of omega-3 fatty acids. This is because many of the foods that contain high levels of these vitamins and minerals come from animals – such as meat and eggs.
