Plant-Based Diet: What To Expect And How To Prepare

Making the switch to a plant-based diet can be daunting, but it doesn't have to be. A plant-based diet is a powerful way to take individual action on climate change and improve your health. It can lower your risk of heart disease, certain types of cancer, Alzheimer's disease, and improve digestion and microbiome diversity.

There are many benefits to a plant-based diet, but it's important to plan ahead and be aware of potential challenges. For example, you may experience increased gas and tummy aches as your gut microbiome adjusts to the higher fiber content of plant-based foods. You might also need to adjust your supplement intake to ensure you're getting enough vitamin B12, which is primarily found in animal products.

Transitioning to a plant-based diet can be made easier by starting slowly and gradually incorporating more plant-based meals into your routine. It's also helpful to stock up on healthy, plant-based foods and plan your meals in advance to ensure you're getting all the nutrients you need.

Increased flatulence and bowel movements

Switching to a plant-based diet can lead to an increase in flatulence and bowel movements. This is due to the higher fibre content of plant-based foods, which include more grains, vegetables, and fruits. Fibre is an essential component of a healthy diet, aiding digestion and promoting regular bowel movements. However, if your body is unaccustomed to a fibre-rich diet, you may experience increased flatulence and more frequent bowel movements during the adjustment period.

To manage this side effect, it is important to increase your fibre intake gradually. Start by adding more plant-based foods to your diet slowly, allowing your body to adjust to the higher fibre content. Additionally, ensure that you stay hydrated and drink plenty of water throughout the day. Adequate water intake helps fibre do its job effectively, promoting healthy digestion and regular bowel movements.

Another strategy to manage flatulence is to identify and limit high-fibre foods that may be particularly gas-inducing. Some common culprits include beans, lentils, onions, and certain types of vegetables like broccoli and cabbage. While you don't need to avoid these foods completely, moderating your intake can help reduce excessive flatulence.

It is also beneficial to incorporate gut-friendly foods into your diet, such as yoghurt with live and active cultures, fermented foods like kimchi and sauerkraut, and prebiotic foods like bananas, oats, and artichokes. These foods can help improve your gut health and support healthy digestion, thereby reducing flatulence.

Lastly, be mindful of your portion sizes. Overeating, even healthy plant-based foods, can contribute to excess gas and bowel movements. Aim for balanced meals and listen to your body's hunger and fullness cues to guide your portion sizes.

Weight loss or gain

Switching to a plant-based diet can result in weight loss, but this is not guaranteed and may depend on the types of plant-based foods you are consuming. Plant-based foods tend to be lower in calories than animal products, so if you are replacing meat and dairy with plants, you may find yourself eating fewer calories overall. However, if you switch to a plant-based diet that is high in processed foods and simple carbohydrates, you may find that you gain weight.

On a plant-based diet, you may find yourself feeling hungrier and eating more often. This is because plant-based foods are typically lower in calories but also more nutritious and filling. The fibre in plant-based foods can also help to regulate your bowel movements and improve your gut health.

If your goal is to lose weight, it is recommended that you stick to whole foods and avoid processed foods, sugars, vegetable oils, and salt. Focus on eating high-fibre, low-calorie-density foods such as non-starchy vegetables, fruits, unrefined complex carbohydrates, potatoes, whole grains, and legumes.

Improved gut health

A plant-based diet is a great way to improve your gut health and overall digestive wellness. The high fibre content of plant-based foods is the key driver of this improvement.

Fibre is essential for digestive wellness, and since only plants contain fibre, switching to a plant-based diet will naturally increase your fibre intake. This will help to regulate your bowel movements, making them more regular.

The increase in fibre will also help to keep your blood sugar in check. The fibre in plant-based foods helps your body to burn fuel steadily, rather than causing insulin spikes which lead to the storage of calories as fat. This regulation of blood sugar will also help with weight loss.

In addition, a plant-based diet will help your body to produce healthy amounts of insulin. For people with type 2 diabetes, this can lead to a significant reduction in insulin dose or medication, but only under a doctor's supervision. For those with prediabetes, a plant-based diet may help to reverse the markers of the condition, such as insulin resistance and metabolic syndrome.

The transition to a plant-based diet may cause some initial digestive discomfort, such as increased gas and tummy aches. However, this is a normal part of the transition process and will pass as your gut microbiome adjusts to the new diet.

The improvement in gut health is one of the fastest benefits of a plant-based diet, with results showing in as little as a few days.

Nutritional deficiencies

Vitamin B12

Vitamin B12 is an essential nutrient that is predominantly found in animal products. Therefore, it is crucial for those adopting a plant-based diet to include a reliable source of B12 in their routine. Nutritional yeast and fortified foods like plant-based milk and breakfast cereals are excellent sources of B12 for those on a plant-based diet. It is also highly recommended to consult a healthcare professional or a dietician to determine if a B12 supplement is necessary.

Protein

Protein is abundant in both animal and plant-based sources. However, when switching to a plant-based diet, it is important to be mindful of including sufficient protein. A diverse range of plant-based proteins are available, including beans, lentils, chickpeas, nuts, seeds, quinoa, soy products (such as tofu and tempeh), and green vegetables like spinach and kale. Combining different plant proteins can also help ensure you get all the essential amino acids your body needs.

Iron

Iron is another nutrient that is commonly associated with meat. However, there are plenty of plant-based sources of iron, such as spinach, lentils, chickpeas, quinoa, and nuts. Consuming vitamin C-rich foods alongside plant-based iron sources can also improve iron absorption.

Calcium

Calcium is essential for bone health and is found in many plant-based sources, including dark leafy greens like spinach and kale, as well as calcium-fortified plant-based milk and tofu.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for heart health and brain function. While fatty fish is a well-known source of omega-3s, plant-based sources such as flaxseeds, chia seeds, walnuts, and omega-3 fortified plant-based milk are also excellent options.

Iodine

Iodine is necessary for thyroid function and can be obtained from plant-based sources like seaweed and iodized salt.

Vitamin D

Vitamin D is important for bone health and immune function. While it is true that spending time in the sun helps our bodies produce vitamin D, supplementing with vitamin D is often recommended, regardless of dietary preferences.

In conclusion, while nutritional deficiencies can occur on any diet, a well-planned plant-based diet can provide all the essential nutrients required by the body. It is always a good idea to consult a healthcare professional or a registered dietitian to ensure your individual needs are being met.

Skin and body odour changes

Switching to a plant-based diet can bring about a variety of changes to your body, and one of the most common ones is changes to your skin and body odour.

Skin Changes

Adopting a plant-based diet can lead to improvements in your skin health, resulting in a clearer complexion. This is due to the reduction of pro-inflammatory foods, particularly dairy, which are known to cause acne. By cutting down on these inflammatory triggers, your skin and pores can stay cleaner, unclogged, and allow natural cell turnover, giving you a healthier and more radiant complexion.

Additionally, a plant-based diet can help reduce inflammation in the body, which can have a positive impact on skin health. Inflammatory conditions such as acne, eczema, and psoriasis have been linked to a diet high in processed foods and animal products. By eliminating these foods and incorporating more anti-inflammatory foods, you may notice improvements in your skin's appearance and a reduction in skin-related issues.

Body Odour Changes

One of the hallmark changes when transitioning to a plant-based diet is an increase in fibre intake. Fibre is abundant in plant-based foods, including grains, vegetables, and fruits. This increase in fibre can have a significant impact on your digestive system, leading to increased gas and more frequent bowel movements. While this may be an initial adjustment, it is an indication that your body is benefiting from the higher fibre content of a plant-based diet.

It is important to note that everyone's journey to a plant-based diet is unique, and the changes you experience may vary. However, by understanding the potential skin and body odour changes, you can be better prepared for this new dietary approach and enjoy the benefits of a healthier, more plant-forward lifestyle.

Frequently asked questions