Stomach Adjustment To A Vegan Diet: Timeline And Tips

A vegan diet is a significant lifestyle change, and it can take time for your stomach to adapt. The time it takes for the body to adjust to a vegan diet varies from person to person, but there are some general timelines for the physical benefits of adopting a plant-based diet. Within 1 hour, diabetes symptoms become easier to manage. In 2-3 days, you may notice more regular bowel movements. In 1 week, your cholesterol and blood pressure may stabilize. In 10 days, your blood pressure may drop. In 2 weeks, you may feel slimmer and have more energy. In 3 weeks, chest pain may diminish and your taste buds may change. In 3-4 weeks, you may feel more energized. In 1 month, your skin may be clearer, and your heart health may improve.

However, it's important to note that everyone's experience with a vegan diet may vary. Some people may experience indigestion and bloating when first transitioning to a vegan diet, especially if they make the change overnight. It usually takes 6-8 weeks for indigestion to disappear as your gut flora needs time to adapt to the new diet.

High-fibre content can lead to bloating for the first two weeks

High-fibre content and the risk of bloating

When swapping to a vegan diet, it's common to experience bloating. This is due to the high-fibre content of plant-based foods, which can lead to increased gas production and a feeling of fullness or physical distension. The good news is that this is usually not permanent and is a sign that your digestive system is working.

A vegan diet is typically high in fibre, as it includes a lot of fruits, vegetables, beans, legumes, nuts, seeds, and whole grains. Fibre is a type of carbohydrate that our bodies don't fully digest or absorb. Instead, it passes into our large intestines, where it is fermented by our gut bacteria, producing gas and leading to a feeling of increased pressure or fullness.

The bloating associated with a high-fibre diet can take some time to adapt to, anywhere from a few days to a few months. However, it's important to note that an amount of bloating may persist on a vegan diet, especially if you're consuming high amounts of fibre and more food than you're used to.

Tips to minimise bloating

• Increase your fibre intake gradually by slowly adding more plant-based foods to your diet.
• Peel and/or cook fruits and vegetables, as this can make them easier to digest.
• Include some lower-fibre plant-based proteins such as tofu, soy milk, protein powder, and mock meats, instead of legumes at every meal.
• Swap out some whole grains for more refined varieties like white rice or white bread.
• Split your food intake into smaller meals eaten more frequently throughout the day to give your body smaller loads of food to deal with.
• Opt for cooked vegetables, as cooking can help break down some of the plant components that are difficult to digest.
• Make sure to drink enough water throughout the day, as this helps the fibre pass through your digestive tract.
• Eat foods that contain probiotics, such as kimchi, miso, tempeh, and sauerkraut, as these have been shown to help minimise bloating.

Vegan diets are digested more quickly, so you may feel hungrier

Overview

Vegan diets are often associated with a higher fibre content, which can lead to an increased feeling of hunger as the food moves through the digestive system more quickly. This is because plant-based foods are typically digested more rapidly than animal-based foods, which tend to

It's best not to go cold turkey, but to wean off meat and dairy

A vegan diet is a considerable lifestyle change and a fundamental shift in the way you think about food. It is always best to listen to your body and make changes gradually. Here are some reasons why it is best not to go cold turkey, but to wean off meat and dairy instead:

Give your gut bacteria time to adapt

A vegan diet is typically high in fibre, which is beneficial for gut health. However, a sudden increase in fibre intake can cause bloating as your gut bacteria take time to adjust. Weaning off meat and dairy gives your gut time to adapt to the higher fibre content of a vegan diet, reducing the likelihood of bloating and other digestive issues.

Avoid feeling overwhelmed

Going vegan involves more than just cutting out meat and dairy. It requires learning new recipes, navigating grocery stores, and making adjustments when eating out or attending social events. Taking a gradual approach allows you to familiarise yourself with vegan options and develop a plan for various situations, making the transition to veganism less overwhelming.

Make informed food choices

A vegan diet can be healthy, but it may also lead to nutritional deficiencies if not carefully planned. By gradually weaning off meat and dairy, you give yourself time to educate yourself about vegan nutrition and make informed food choices to ensure you are meeting all your nutritional needs. This is especially important if you have a pre-existing health condition that may be impacted by a vegan diet.

Increase your chances of long-term success

Going cold turkey may lead to feelings of deprivation and make it more challenging to stick to a vegan diet in the long term. Weaning off meat and dairy allows you to develop a taste for vegan foods and build a repertoire of vegan recipes, increasing your chances of successfully maintaining a vegan diet over time.

Maintain a balanced diet

A gradual transition to veganism enables you to maintain a balanced diet throughout the process. For example, keeping eggs and yogurt in your diet for a period can provide a good source of protein and probiotics, respectively, while you learn about alternative sources of these nutrients in a vegan diet.

You'll need to prepare meals in advance

A vegan diet is a significant lifestyle change, and it can take time for your stomach to adapt. During the transition, you may experience bloating and indigestion, which can last for up to eight weeks. To make this process easier, it's important to prepare meals in advance. Here are some tips to help you get started:

Plan Your Meals

Meal planning and preparation are essential when transitioning to a vegan diet. Vegan meals often require more ingredients and can be more time-consuming to prepare, so having a plan will make your life easier. Take some time each week to decide on recipes, create a grocery list, and do your shopping. This will ensure you have everything you need to stick to your new diet.

Cook in Batches

Cooking in batches is a great way to always have vegan meals ready to go. Set aside a few hours each week to cook larger portions of your favourite vegan meals and store them in the fridge or freezer. That way, when hunger strikes, you'll be less likely to reach for less healthy options or give in to the temptation of your old diet.

Be Creative with Leftovers

Don't let your leftovers go to waste! Get creative and repurpose them into new meals. For example, you can use leftover veggies from a salad to make a stir-fry or blend them into a soup. Not only will this save you time, but it will also help reduce food waste.

Stock Up on Healthy Snacks

It's important to have healthy vegan snacks on hand to satisfy your hunger between meals. Options like trail mix, vegan bars, peanut butter packets, and fruit are easy to grab when you're on the go. Having these snacks readily available will help you avoid making less healthy choices or giving in to cravings for non-vegan foods.

Learn New Recipes

Expanding your vegan recipe repertoire will make meal planning and preparation easier and more enjoyable. Explore vegan cookbooks, blogs, and websites for inspiration. You can also join vegan cooking groups or take a vegan cooking class to learn from others and discover new dishes.

Embrace Meal Prep Tools

Invest in some meal prep tools to make your life easier. Storage containers, choppers, and slow cookers can be a huge help when preparing vegan meals in advance. These tools will save you time and make batch cooking a breeze.

Making the transition to a vegan diet can be challenging, but with a little preparation, you can set yourself up for success. By planning and preparing your meals in advance, you'll be able to stick to your new diet and enjoy the benefits of a vegan lifestyle.

You may need to take supplements

Vitamin B12

Vitamin B12 is an essential nutrient that plays a critical role in the body. It is involved in protein metabolism and the formation of red blood cells, and it is crucial for the health of your nervous system. A deficiency in vitamin B12 can lead to serious health issues such as anemia, nervous system damage, infertility, and heart disease. The recommended daily intake for adults is 2.4 mcg, and this increases to 2.6 mcg during pregnancy and 2.8 mcg while breastfeeding.

While vitamin B12 is typically associated with animal products, there are some plant-based sources that contain this vitamin. These include unwashed organic produce, mushrooms grown in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast. However, the amount of vitamin B12 available from these sources is questionable, and it may not be enough to meet the recommended daily intake.

The most reliable way for vegans to ensure they are getting enough vitamin B12 is by consuming B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods include plant-based milk, soy products, breakfast cereals, and nutritional yeast. It is important to note that nutritional yeast only contains vitamin B12 when it is fortified. Additionally, vitamin B12 is light-sensitive and may degrade if stored in clear plastic bags.

If you are unable to meet the recommended daily intake through diet alone, it is recommended to take a daily supplement providing 25-100 mcg of cyanocobalamin or a weekly dosage of 2,000 mcg. It is also worth noting that your ability to absorb vitamin B12 decreases with age, so it may be beneficial to consider supplementation if you are over 51, regardless of your dietary choices.

Vitamin D

Vitamin D is a fat-soluble vitamin that plays an important role in enhancing the absorption of calcium and phosphorus in the gut. It also influences various bodily processes, including immune function, mood, memory, and muscle recovery. The recommended daily allowance for vitamin D is 600 IU (15 mcg) for children and adults, and this increases to 800 IU (20 mcg) for the elderly, pregnant, or lactating women.

However, it is challenging to obtain sufficient vitamin D from dietary sources alone, as only a few foods naturally contain this vitamin. Vitamin D deficiency is a common issue among both vegans and omnivores. Vegans who are unable to maintain normal blood levels of vitamin D through fortified foods and sun exposure should consider taking a daily vitamin D2 or vegan vitamin D3 supplement.

Long-Chain Omega-3s

Omega-3 fatty acids can be categorized into two types: essential omega-3 fatty acids, such as alpha-linolenic acid (ALA), and long-chain omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Long-chain omega-3 fatty acids are important for brain and eye health, and they play a role in reducing the risk of inflammation, depression, breast cancer, and attention deficit hyperactivity disorder (ADHD).

While plants like flax seeds, chia seeds, walnuts, hemp seeds, and soybeans are rich sources of ALA, EPA and DHA are predominantly found in animal products like fatty fish and fish oil. The conversion of ALA to EPA and DHA in the body is inefficient, with studies estimating the conversion rate to be as low as 5-10% for EPA and 2-5% for DHA. As a result, vegans may benefit from supplementing with EPA and DHA to ensure adequate intake.

Iron

Iron is a crucial mineral that is used in the production of red blood cells, DNA, and carrying oxygen in the blood. It is also necessary for energy metabolism. A deficiency in iron can lead to anemia and symptoms such as fatigue and decreased immune function. The recommended daily allowance for iron is 8 mg for adult men and post-menopausal women, 18 mg for adult women, and 27 mg for pregnant women.

Iron is available in two forms: heme iron, found only in animal products, and non-heme iron, found in plants. Since heme iron is more easily absorbed, vegans are often recommended to aim for 1.8 times the normal recommended daily allowance. However, more studies are needed to confirm whether such high intakes are necessary.

Vegans with low iron intake should focus on incorporating iron-rich plant-based foods into their diet, such as cruciferous vegetables, beans, peas, dried fruits, nuts, and seeds. Iron-fortified foods like cereals, enriched breads, and plant-based milk can also help increase iron intake. Additionally, using cast-iron pots and pans for cooking, avoiding tea or coffee with meals, and combining iron-rich foods with a source of vitamin C can enhance iron absorption.

Before considering iron supplementation, it is recommended to get your hemoglobin and ferritin levels checked by a healthcare professional. Unnecessary iron supplementation can be harmful, and extremely high levels can even lead to serious health complications.

Calcium

Calcium is a mineral that is essential for maintaining healthy bones and teeth. It also plays a role in muscle function, nerve signaling, and heart health. The recommended daily allowance for calcium is 1,000 mg for most adults, increasing to 1,200 mg for adults over the age of 50.

While plant-based sources of calcium include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, and fortified plant-based milk and juices, studies suggest that most vegans do not meet the recommended daily intake. Vegans consuming less than 525 mg of calcium per day are at an increased risk of bone fractures, so it is important to ensure adequate intake. If you are unable to meet the recommended daily allowance through diet alone, consider taking a calcium supplement.

Zinc

Zinc is a mineral that is crucial

Frequently asked questions