What are the health benefits of a vegan diet?

Walk around a supermarket in January, and chances are the vegan selection of food will be heavily promoted. As well as hosting Dry January, the first month of the year is also becoming synonymous with ‘Veganuary,’ which encourages people to eliminate meat and dairy from their diets for a full 31 days. In 2022, more than 600,000 signed up to take part, and this year’s figures were set to be even higher. Like any health challenge, people participate for different reasons. Some might want to try a vegan diet if they consider it a permanent lifestyle change, whereas others might take part for health reasons, rule out a food intolerance or test their willpower.

Despite its growing popularity, Veganuary continues to divide opinion, with many questioning the nutritional value of cutting out meat and dairy. There’s no doubt that the selection of meat substitutes available is more diverse than ever, but what are the health benefits of eating a vegan diet, and will you feel any different on January 31^st?

A higher intake of vitamins and minerals

When you abstain from eating meat and dairy, you’re likely to rely more heavily on other foods such as vegetables, pulses, fruit and whole grains. Because these foods are highly nutritious, a vegan diet can typically provide more fibre, vitamins and minerals such as potassium, folate and magnesium. However, to be nutritionally balanced, vegan diets must be appropriately planned. In fact, it’s not uncommon for vegans to take supplements to boost their vitamin B12, vitamin D and zinc intake since they are often lacking in a plant-based diet. Ultimately, as a vegan, you may benefit from a higher intake of nutrients that can improve your health. Still, you also need to be aware of the vitamins and minerals in which you’re at risk of becoming deficient.

A healthier heart and lower cholesterol

Eating a plant-based diet typically means eating lots of fibre from fresh fruit and vegetables. Since eating a high-fibre diet is linked to a lower risk of heart disease, vegans can benefit from improved cardiac health and a lower risk of developing high blood pressure. Animal products such as meat, cheese and butter contain very little, or no fibre and are all sources of saturated fat. Eating foods with high levels of these fats raises cholesterol levels and can increase your calorie intake and BMI (body mass index). Of course, just because a vegan diet doesn’t mean it’s healthy. Plenty of processed vegan foods are high in sugar and fat, which could also lead to weight gain, but if you opt for whole plant foods, your heart is likely to thank you for it.

Better digestive health

Vegan diets are typically high in fibre, which is crucial in supporting the healthy functioning of your digestive system. Therefore, eating a plant-based diet may prevent constipation and improve the frequency of bowel movements. Eating plenty of low-fat, high-fibre foods has also been known to improve stomach problems. This can partly be attributed to plant-based meals being rich in antioxidants and phytochemicals, which can help to reduce inflammation. Of course, everyone’s bodies are different, and others might find that increasing their intake of dietary fibre can cause bloating and stomach cramps. While your body adjusts to your new diet, you might find that drinking water eases any discomfort you experience, along with eating more soluble fibre such as that found in fruit, pulses and root vegetables.

Take a food intolerance test

If you’d like to learn more about how taking a food intolerance test can improve your health, please look at the information on our website or email any questions you have to [email protected].