Milly Gaines
It is not uncommon to feel unwell after starting a new diet. This could be due to a number of factors, including a change in the gut's microbial balance, a reduction in sugar or carb intake, or an increase in fibre consumption. Other causes could be dehydration, a lack of certain nutrients, or even withdrawal-like symptoms from cutting out highly processed foods. In most cases, these symptoms should subside within a few days to a few weeks as the body adjusts to the new diet. However, it is always a good idea to consult a healthcare professional before making any drastic dietary changes and to seek medical advice if symptoms persist or become concerning.
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What You'll Learn
Feeling unwell after starting a diet is normal
Starting a new diet can be challenging, and it's not uncommon to experience some discomfort or negative side effects. Feeling unwell after making dietary changes could be due to a variety of factors, and understanding the reasons behind these feelings can help you navigate them effectively.
Firstly, it's important to note that any significant change to your diet can cause an "adjustment period" where you may not feel your best, physically, mentally, or emotionally. This is normal and expected, especially if you've made abrupt or robust changes to your eating habits. For example, switching to a low-carb diet can cause fatigue and muscle soreness for up to two weeks as your body adjusts to a new fuel source.
Secondly, dietary changes can affect your gut microbiome and gut flora. Highly processed, high-sugar foods allow certain intestinal bacteria to flourish, while a sudden increase in beans, lentils, fruits, and vegetables can cause bloating and gas as the bacterial colonies in your intestines adjust to the new diet. This can lead to digestive issues, and it may be helpful to introduce these foods gradually to minimise discomfort.
Additionally, the reduction or elimination of sugar and highly processed foods can lead to withdrawal-like symptoms, including mood changes, cravings, sadness, and anxiety. Foods high in salt, sugar, and fat trigger the release of dopamine, a "feel-good" neurotransmitter, and it's common to experience negative side effects when you suddenly stop consuming these foods.
It's important to listen to your body and be mindful of any persistent or concerning symptoms. Staying hydrated, getting adequate sleep, and consulting with a healthcare professional or registered dietitian can help ensure that you're approaching dietary changes in a safe and sustainable way.
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Withdrawal from sugar and processed foods
It is normal to feel unwell after starting a new diet, and this can be for a number of reasons. One of the main causes of feeling sick when starting a new diet is withdrawal from sugar and processed foods.
Highly processed foods are industrially created meals that contain unnaturally high levels of refined carbohydrates (e.g. sugar and white flour) and/or fat. They are now the dominant source of calories for the average US resident. Sugar is also often found in processed snack foods that seem healthy at first glance, such as granola bars, protein bars, and dried fruit. These foods can contain just as much sugar as chocolate and candy bars.
Sugar and processed foods can be addictive, and like with other addictive substances, withdrawal symptoms can occur when cutting down or quitting. Sugar addicts often experience intense sugar cravings for sweet foods when they cut their sugar intake. This is because dopamine levels drop, and the brain is used to the "feel-good" neurotransmitters that are released when eating highly processed foods. This can lead to feeling moody, blue, or antsy, as well as physical symptoms such as headaches, muscle aches, and fatigue.
Withdrawal symptoms can last anywhere from a few days to a few weeks, depending on factors such as age, diet, existing health conditions, and whether you relapse into eating sugary foods. It is recommended to treat sugar addiction through diet changes, such as lowering or cutting out added sugar and increasing healthy fats, complex carbohydrates, and other essential nutrients. The keto diet is one such example, although it is quite extreme and should be done under medical supervision.
In addition to sugar withdrawal, cutting down on processed foods can also lead to changes in your gut microbiome. This is because different types of bacteria flourish depending on what you eat. For example, high-sugar foods allow certain intestinal bacteria to thrive, while fruits and vegetables feed other types of bacteria. This can lead to bloating and gas when suddenly increasing your intake of beans and lentils, for example. However, this discomfort can be avoided by gradually increasing the intake of these foods, allowing the bacterial colonies in the intestines to adjust.
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Lack of fibre or hydration
Feeling sick after starting a new diet is extremely common. One possible reason for this is a lack of fibre or hydration in your new diet.
Dietary fibre is a critical component of our daily diet, helping to keep our digestive system healthy. It does not break down and get absorbed by our body cells but passes through the digestive tract to the colon and rectum, increasing the bulk of excretory products moving out of our body. Fibre works by absorbing water, which leads to softer stools that are easier to pass through the digestive system. It also acts like the bristles of a broom, sweeping things through your gut smoothly. Fibre-rich foods contain antioxidants that can fight inflammation in the body. They also help to balance blood sugar levels, preventing blood sugar spikes and subsequent crashes, which is good for your energy levels and overall health.
The daily requirement of fibre for an adult man below the age of 50 is 38 grams, while an older man needs only 30 grams of fibre per day. The recommended daily intake of fibre for a woman below the age of 50 is 25 grams, while an older woman needs to have 21 grams of fibre every day. To meet these requirements, you need to eat sufficient amounts of whole-grain cereals, nuts, fresh vegetables, and fruits that are rich in fibre content.
If you are not getting enough fibre, you may experience digestive problems like constipation and irregular bowel movements, which can cause bloating and pain in the gastrointestinal tract. Diarrhoea or loose motion is another disorder that you may suffer from due to a lack of fibre. Obesity is another physical disorder credited to a deficiency of fibre in everyday meals. Fibre-rich foods fulfil our appetites without adding calories and fat to our bodies.
A lack of hydration can also make you feel sick. Dehydration is a condition in which you lose so much body fluid that your body can't function normally. It occurs when you lose more fluids than you take in. It can happen when you don't drink enough water, when you're sick with a fever, when you're sweating a lot, or when you're taking medication that increases urine output. Mild dehydration can be treated by drinking water or a drink that contains electrolytes. If you are experiencing moderate dehydration, you will need to seek urgent medical care for hydration through an IV.
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Gut microbiome changes
It is normal to feel sick after starting a new diet, especially if the change is abrupt. This is because the bacteria in our guts are highly sensitive to the food we eat, and the gut microbiome can change within days of altering our diet.
The human gut is inhabited by trillions of microorganisms, which form a unique and dynamic ecosystem in each individual. The balance between microbial species depends on our daily diet, and an unbalanced diet may lead to the development of metabolic and inflammatory disorders, cancer, depression, and infant health issues. For example, a diet high in sugar allows certain intestinal bacteria to flourish, while fruits and vegetables feed other types of bacteria. Therefore, a sudden increase in beans and lentils can cause bloating and gas, as the bacterial colonies in the intestines have not had time to adjust. Similarly, a gluten-free diet has been observed to decrease the quantities of beneficial bacteria, while increasing the presence of bacteria associated with poor health.
In a study where participants switched to either a plant- or animal-based diet, those eating animal products showed an increase in Bilophila wadsworthia, a bacteria that contributes to colitis (an inflammatory bowel disease) in mice. However, the link between Bilophila wadsworthia and colitis has not been studied in humans. Another study found that a diet of fish, protein-rich foods, fruit juice, vegetables, fruits, and sweets was associated with a higher abundance of Bacteroides and Prevotella, while a diet of grains, dairy, legumes, nuts, and seeds was associated with higher levels of Cyanobacteria and Phascolarctobacterium.
Additionally, low-carb diets can cause fatigue, muscle soreness, and mild dehydration, which can lead to dizziness, rapid heartbeat, and faster breathing. This is because the body may slow down due to a lack of complex carbohydrates and fiber, which are important for digestion and regular bowel movements.
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Calorie restriction
Research has shown that calorie restriction can cause your metabolism to slow down, leading to a persistent lower metabolism even after discontinuing the diet. This may explain why many people regain weight after stopping a calorie-restricted diet. Additionally, a low-calorie diet may result in reduced fertility, weaker bones, and loss of muscle mass if not properly managed.
The negative impacts of calorie restriction are also evident in studies involving mice. Mice on a calorie-restricted diet took longer to recover from infections and exhibited increased mortality and weight loss. These studies suggest that a body needs adequate reserves to effectively fight off viruses and infections.
Furthermore, drastic dietary changes can lead to feelings of illness. This is because your body and brain require a steady supply of calories to function optimally. When you abruptly reduce your calorie intake, your body may run out of short-term fuel, leading to fatigue, dizziness, and other symptoms associated with low blood sugar. Additionally, low-carb diets can cause shifts in your fuel source, resulting in muscle soreness and fatigue that can last for several weeks.
It is important to note that the effects of calorie restriction vary between individuals, and the impact on non-exercising individuals is less clear. Before making significant dietary changes, consulting a healthcare professional is advisable to ensure a safe and informed approach to your health journey.
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Frequently asked questions
Yes, it is common to experience an adjustment period where you don't feel your best physically, mentally or emotionally.
It is normal to feel a little different when you change your diet. Your body needs time to adjust to the new types and amounts of food you are eating.
Some people experience headaches, flu-like symptoms, bloating, fatigue, nausea, and mood changes.
The sick feeling usually lasts a few days to a few weeks. However, it is important to listen to your body and consult a healthcare professional if you have any concerns.
It is important to ensure you are getting adequate hydration and sleep. You can also try making gradual changes to your diet instead of abrupt ones.
