Vegan Diet: Adjusting To A New Lifestyle Quickly

The length of time it takes to adjust to a vegan diet varies from person to person. Some people may experience changes within a few days, while others may take weeks, months, or even years to feel the full effects of their new eating pattern. It is important to note that there is no one-size-fits-all approach to adopting a vegan diet, and individual experiences may differ based on factors such as dietary habits, nutrient intake, and overall health.

The transition period can last from weeks to months or even years

The transition period to a vegan diet can vary from person to person, and it can last from weeks to months or even years. It depends on various factors, including the individual's starting diet, health status, and the specific vegan diet they transition to.

Some people may experience immediate benefits when switching to a plant-based diet. For example, those with diabetes may find their symptoms easier to manage within an hour of adopting a plant-based diet, as it helps keep blood sugar in check. Additionally, a plant-based diet can lead to more regular bowel movements within a few days due to the increased fibre intake.

However, other changes may take longer to manifest. Significant weight loss, for instance, can take a few weeks or even months. A study published in the Journal of Pediatrics in 2015 found that cholesterol and blood sugar levels improved in adults on a plant-based diet over four weeks, but these changes were not observed in children. Another study published in Nutrition in 2015 found that vegan diets resulted in greater weight loss than other diets over a six-month period.

It is important to note that the transition period can also depend on how strict the individual is with their diet. For example, someone who occasionally consumes vegan junk food or includes some animal products in their diet may take longer to adjust than someone who strictly adheres to a healthy, whole-food vegan diet.

Additionally, the transition period may be influenced by the individual's gut bacteria. A sudden increase in fibre can cause bloating, cramping, or gas, and it is recommended to increase fibre intake slowly over several days to a week to allow the body to adjust. This adjustment period may be longer for some people, especially if they are not used to consuming a lot of legumes and grains.

Overall, the transition period to a vegan diet can vary significantly, and it is important to pay attention to how the diet makes you feel and to consult a doctor or dietitian to ensure you are meeting all your nutritional needs.

You may experience fatigue and bloating

It can take weeks, months, or even years to adjust to a vegan diet. While a vegan diet can bring many health benefits, it can also cause some negative side effects, such as fatigue and bloating.

Fatigue

Fatigue can be a symptom of vitamin B12 deficiency, which is more common in vegans and vegetarians since vitamin B12 is mainly found in animal products. Vitamin B12 plays an important role in creating red blood cells and DNA, and a deficiency can lead to fatigue, memory problems, and numbness. It is important for vegans to ensure they are consuming enough vitamin B12 through fortified foods or supplements.

Fatigue can also be caused by eating too few calories. Vegan diets tend to be lower in calories, and it can be challenging to meet calorie needs. This can lead to nutrient deficiencies, fatigue, and a slower metabolism.

Bloating

Bloating is a common issue for people on a vegan diet, especially for those who are new to it. It is often caused by an increase in fibre intake, as plant-based diets tend to be high in fibre. Fibre is a type of carbohydrate that is not digested or absorbed by the body, and it can cause gas and a feeling of increased pressure in the abdomen. While fibre has many health benefits, consuming too much fibre or more than what your body is used to can lead to bloating. However, this usually improves as your gut adjusts to the higher fibre intake, which can take a few days to a few months.

Bloating can also be caused by certain types of vegetables, such as cruciferous vegetables like broccoli, cabbage, Brussels sprouts, and cauliflower. These vegetables contain an oligosaccharide called raffinose, which is not digested until it reaches the large intestine, where it is fermented by bacteria and produces gas.

To manage bloating, it is recommended to introduce high-fibre foods gradually and to eat smaller amounts of beans or cruciferous vegetables at first. Eating slowly, drinking enough water throughout the day, and soaking legumes before consuming them can also help reduce bloating.

Gut bacteria will adjust

A vegan diet can have a significant impact on the gut microbiome, and this can occur relatively quickly. Research has shown that a plant-based diet promotes a more diverse and stable microbial system, which can have a range of health benefits. A study by Dr Hana Kahleova of the Physicians Committee for Responsible Medicine found that a low-fat vegan diet over 16 weeks resulted in weight loss and improved metabolic health. This is due to the fibre in plant-based foods, which boosts beneficial gut bacteria and the production of short-chain fatty acids (SCFAs) that have anti-inflammatory and cardiovascular protective effects.

The American Academy of Family Physicians recommends that if a sudden increase in fibre causes bloating, cramping, or gas, you should increase your intake slowly over several days to a week so that your body can adjust. It is also important to ensure you are getting adequate nutrients and not consuming too many ultra-processed foods, as this can negatively impact your gut microbiome and nutrient intake.

Overall, transitioning to a vegan diet may take some time for your gut bacteria to adjust, but the health benefits of a plant-based diet are well-established.

You may experience more regular bowel movements

It's not the most glamorous topic, but it's one that's worth covering, as it's something that many people experience when they first transition to a vegan diet.

The simple answer is fiber. Swapping out animal products for plant-based foods will immediately increase the amount of fiber you consume on an average day. The added fiber will change your bowel movements in several ways.

You might go more often. Fiber is a non-digestible substance by humans. This is helpful to increase the frequency of bowel movements as fiber adds bulk to the stool. The bulkier a stool, the quicker it will pass through your digestive tract.

You'll probably have softer stools. Fiber absorbs water, which makes your stools moist and soft. If you want to visually see why consistency matters, and you're up for a bit of graphic poop content, Google Bristol Stool Chart. Out of the seven types, your goal should be Type 3 & 4.

Will I Experience Constipation?

"Switching to a fully vegan diet and increasing your fiber intake too fast is not recommended," says Dr. Ather. The United States Department of Agriculture recommends women consume about 25 grams of fiber per day and 38 grams for men. As you switch to a vegan diet, adding in five grams of fiber per week can help you avoid constipation, excessive gas, and other tummy discomforts.

Will It Be Easier to Go?

Provided you're not dealing with constipation, Dr. Sharma says that plant proteins are simpler and easier to digest than animal proteins. "Meat eaters tend to be more constipated, which means they will strain more," he says. "Removing meat from the diet will allow the bowel movements to be softer and lighter."

It's time to address the vegan flatulence effect. For many people, a vegan diet can cause more gas and other related stomach issues. "Since the high fiber food is not digested by your body, it is left for bacteria to digest, which leads to gas as a by-product," says Dr. Ather. "This can lead to bloating, flatulence, and abdominal discomfort."

There's no reason to worry about the increase in gas. The more whole foods that appear in your diet, "the happier your microbiome will be because bacteria love the good and healthy food since it is less toxic to the gut lining and less toxic to the bacteria," says Dr. Sharma.

Still, that doesn't mean you want to be flatulating all over town. Don't worry; relief is in sight. "The good thing is the body will eventually adjust," says Dr. Ather. "Your gut bacteria will eventually change, and these symptoms should improve."

And if you were all about dairy before going vegan, you may actually see a decrease in gas. "Many people are lactose intolerant, so they are unable to break down these products, which leads to uncomfortable GI symptoms," says Dr. Ather. "For many people, removal of dairy can regulate bowel habits and decrease flatulence and bloating."

Ultimately, changing your diet impacts your entire body, and a few changes in your bathroom behavior are expected. If you're concerned, consider chatting with a registered dietitian or nutritionist about your goals to make sure you're easing into a plant-based diet mindfully.

You may lose weight

Adopting a vegan diet can help you lose weight, but it may take some time to see results. While some people report losing weight in as little as two weeks, it's important to remember that everyone's body is different, and weight loss may vary depending on various factors.

On average, people who switch to a whole-food, plant-based diet lose about a pound a week. However, some may lose more, up to two or three pounds per week, if they avoid simple carbs like white bread, pasta, and rice, as well as sweets. It's important to note that weight loss is not just about the number on the scale but also about improving your overall health and reducing your risk of certain diseases.

One reason a vegan diet may aid in weight loss is because plant-based diets tend to be high in fiber. Fiber helps you feel full and satisfied after meals, reducing the likelihood of overeating. Additionally, fiber helps regulate blood sugar and insulin levels, preventing spikes in insulin that can lead to the storage of calories as fat.

Another factor contributing to weight loss on a vegan diet is the reduction in saturated fat intake. Plant-based diets are naturally lower in saturated fat, which is often found in animal products. By eliminating or reducing animal-based foods, you may see a decrease in your calorie intake, which can lead to weight loss over time.

It's worth noting that not all vegan diets are created equal. A well-planned vegan diet that focuses on whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, is more likely to support weight loss than a diet high in processed vegan foods, which can be high in calories, sugar, and unhealthy fats.

Genetics, metabolism, physical activity levels, and other lifestyle factors also play a role in weight loss. It's important to be patient and consistent with your vegan diet and make adjustments as needed to ensure it aligns with your weight loss goals and overall health.

Frequently asked questions