How will a vegan diet affect my health?

As well as Dry January, the first month of the year, hosts Veganuary, which encourages people to follow a plant-based diet for 31 days. Last year, the number of participants broke previous records, with 4% of UK residents signing up for the challenge for different reasons. Moving towards a more ethical lifestyle is likely to be the main source of motivation, but others may want to rule out a food intolerance or try new foods. Here, we look at the health benefits of following a vegan diet and if there are any long-term implications of cutting out animal products.

Higher vitamin intake – if you plan your diet properly

When you cut out meat and dairy products from your diet, you’re more likely to rely on other foods such as fruit, vegetables, pulses, and whole grains. Because these are high in nutrition, a vegan lifestyle can typically provide more vitamins and fibre, along with important minerals such as potassium, magnesium, and folate. However, if you choose to follow a plant-based diet on a long-term basis, it’s worth doing your research to find out what nutrients your body could be missing. For example, vegans often take supplements to boost their vitamin B12, vitamin D and zinc intake because they typically consume less of these than meat-eaters. So, while a vegan diet has its health benefits, you’ll need to assess your meals and lifestyle to ensure you don’t become deficient in any vitamins and minerals your body needs to function properly.

Improved digestive health from a vegan diet

Plant-based diets are typically high in fibre thanks to their high veg content, which can help to prevent constipation. Another health benefit of a vegan diet is that eating a low-fat, high-fibre diet is known to ease stomach problems and improve digestive functions. This is most likely down to the antioxidants and phytochemicals that plant-based foods are full of that can help to reduce inflammation. However, it’s important to remember that everyone is different and that while some may find a vegan diet improves their digestion, others may find consuming extra fibre causes stomach cramps and bloating. If you’ve signed up to Veganuary, make sure you drink plenty of water and opt for soluble fibre in the form of pulses, root vegetables and fruit, all of which can ease discomfort while your body adjusts to a new diet.

A vegan diet means lower cholesterol and a healthier heart

High-fibre, plant-based diets are linked to a lower risk of developing heart disease and high blood pressure. Because animal products such as meat, butter and cheese contain saturated fat and very little fibre, eating these foods regularly can increase your calorie intake, BMI (body mass index) and risk of suffering from heart-related conditions. But while vegans typically benefit from improved cardiac health, it’s important to remember that animal-free diets aren’t automatically healthy or nutritious. There are plenty of processed meat-free substitutes on the market that are often high in sugar and fat, which could also lead to weight gain and excess calories. Choose your ingredients carefully and opt for whole plant foods to support the function of your heart, and your body will reap the health benefits that a vegan diet can provide.

Contact UK Food Intolerance for improved health

If you’re interested in following a new diet or want to change your lifestyle, it’s worth taking a food intolerance test to ensure you aren’t eating ingredients that can make you feel unwell. Please look at our website for more information about the tests we provide. You can also email any questions you have to [email protected] or fill out our contact form.