Vegan Diet Hunger: What's The Deal?

Many people who switch to a vegan diet experience constant hunger. This can be attributed to a variety of factors, including not consuming enough calories, nutrients, protein, fibre, or water. Meat and dairy are more calorie-dense than plant-based foods, so vegans need to eat larger portions to consume the same amount of calories. It is a common misconception that vegans only eat salads, but it is important to eat a variety of plant-based foods to ensure sufficient nutrient intake. Fibre is essential for feeling full, and protein reduces the hunger hormone ghrelin. Water also plays a crucial role in managing hunger, as dehydration can sometimes be confused with hunger.

You're not getting enough calories

If you've recently switched to a vegan diet and are feeling hungry, it could be because you're not getting enough calories. This is a common issue for new vegans, as plant-based foods tend to be less calorically dense than animal-based foods. For example, a 3-ounce serving of steak has about 22g of protein and is fairly calorie-dense, whereas you would need to eat 1.5 cups of chickpeas to get the same amount of protein, but the calorie count would still be lower.

To combat this, you can try eating bigger portions of plant-based foods, choosing plant-based foods that are higher in protein and calories, and adding healthy fats to your meals, such as avocados, peanut butter, or oils.

• Eat larger portions: Plant-based foods are much lower in calories than animal-based foods, so you can increase your portion sizes without worrying about gaining weight, unless you're adding a lot of oil or creamy sauces.
• Choose high-protein plant-based foods: Animal sources such as chicken, beef, and eggs deliver all nine essential amino acids. However, there are plant-based proteins that also deliver all nine, including soy, quinoa, and pea protein. By including a variety of plant proteins in your meals, you can ensure you're getting enough essential amino acids and increase your calorie intake.
• Add healthy fats: Fats are the most calorie-dense foods, and they also help with nutrient absorption. Include a tablespoon of oil in your salad dressing, half an avocado in a meal, or snack on nuts and nut butters. Just be mindful not to overdo it, as too much fat can quickly increase your calorie intake beyond your needs.
• Increase your meal frequency: Consider adding an extra snack or two throughout your day to boost your calorie intake. Choose filling snacks that contain some protein, such as a handful of nuts, baked chickpeas, kale chips, or air-fried potatoes.
• Make calorie-dense smoothies: Smoothies can be a great way to increase your calorie intake, especially if you add complex carbs like oats, beans, chia seeds, flax seeds, or hemp seeds. You can also include a ripe banana to sweeten the taste and disguise the flavour of the added ingredients.
• Plan your meals: Planning your meals can help ensure you're getting enough food and the right types of nutrients to keep you full and satisfied. It can also help you avoid reaching for less nutritious options when hunger strikes.

Remember, it's important to listen to your body and adjust your diet accordingly. If you're feeling hungry, it's likely a sign that you need to increase your calorie or nutrient intake. By making some adjustments to your diet and choosing plant-based options that are higher in calories and protein, you can ensure you're getting the nourishment your body needs while still adhering to a vegan lifestyle.

You're not getting enough protein, fibre or water

If you're feeling hungry on a vegan diet, it could be because you're not getting enough protein, fibre, or water. Here are some tips to help you feel more satisfied and full:

Protein

Protein helps us feel satisfied and full after meals. Animal proteins such as chicken, beef, and eggs deliver all nine essential amino acids, but there are also plant-based proteins that do the same. Soy, quinoa, and pea protein are three plant-based proteins that provide all nine essential amino acids. Tofu, tempeh, and edamame are also great options, as they originate from soybeans, which are considered a whole source of protein. Other plant-based sources of protein include lentils, beans, nuts, seeds, and whole grains. Try to aim for 3-4 servings of legumes per day to meet your protein needs.

Fibre

Fibre promotes satiety, supports gut health, helps stabilise blood sugar, and reduces cholesterol. Vegan diets are typically higher in fibre than omnivorous diets, but it's still possible to eat a low-fibre vegan diet. If you think you need more fibre, choose whole grains, fruits, vegetables, legumes, nuts, and seeds.

Water

Drinking plenty of water is essential, especially if you're increasing your fibre intake. Water helps with digestion and can also help you feel more full. Make sure you're staying hydrated throughout the day.

To feel satisfied on a vegan diet, it's important to eat a variety of plant-based foods, choose higher-protein options, and combine protein, healthy fats, and fibre in your meals. By incorporating these tips, you'll be able to create filling and satisfying vegan meals that will keep hunger at bay.

Eat more whole foods

Feeling hungry on a vegan diet is a common issue, but there are ways to feel more satisfied and full. Here are some tips to eat more whole foods and keep those hunger pangs at bay:

• Choose whole, unprocessed foods: Opt for whole grains, fruits, vegetables, beans, legumes, nuts, seeds, and starchy vegetables. These are nutrient-dense and filling.
• Add healthy fats: Include nuts, seeds, olives, avocados, and healthy oils like extra virgin olive oil and avocado oil. Fats help with satiety and nutrient absorption.
• Increase your protein intake: Ensure you are getting enough plant-based protein. Tofu, tempeh, beans, lentils, peas, soy milk, nuts, seeds, and whole grains are excellent sources.
• Combine protein, fats, and fibre: Create meals that include all three of these elements. For example, a meal with tofu, avocado, and whole grains.
• Eat larger portions: Vegan food tends to be less calorie-dense, so you may need to increase portion sizes. Listen to your body and eat until you're about 80% full.
• Snack smart: Choose snacks that are rich in protein and carbs, like apples with peanut butter or crackers with hummus.
• Drink enough water: Sometimes thirst can be mistaken for hunger. Stay hydrated and drink a glass of water when you feel hungry to see if it helps.

By focusing on whole foods and ensuring adequate protein, fat, and fibre intake, you can feel satisfied and full on a vegan diet.

Drink more water

Drinking more water is a good way to stay full on a vegan diet. Water is a natural appetite suppressant. When you drink a glass of water before reaching for food, you can curb unnecessary snacking. This is because water can take up space in your stomach, leading to a feeling of fullness and reducing hunger.

Research suggests that drinking water before meals may help you feel less hungry and eat less, but only in people of average weight and body mass index (BMI). It is unclear how well this applies to people who are overweight or have obesity. However, a 2014 study found that 50 overweight females who drank 500ml of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water consumption, for 8 consecutive weeks, experienced a reduction in body weight, body fat, and body mass index (BMI). They also reported appetite suppression.

Drinking water can also help burn calories and reduce hunger cravings. It may help increase your metabolic rate and how much energy (or calories) you burn. A 2018 study found that when participants categorized as normal weight drank three bottles of water throughout the morning, they consumed less energy at lunch. However, there was no effect on participants who were overweight or obese.

Drinking water instead of other beverages can also lower caloric and sugar intake. A 2015 study found that female participants who drank 250ml of water after lunch each day while attending a 24-week weight loss program lost 13.6% more weight than those in the same program who drank the same volume of diet beverages after lunch.

Water is also necessary to burn fat. Without water, the body cannot properly metabolize stored fat or carbohydrates. The process of metabolizing fat is called lipolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.

Finally, staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds. Water helps the body to recover from digestive problems, such as diarrhea and indigestion.

Eat more fibre

Fibre is a large group of complex carbohydrates that we cannot digest. However, it is an important and beneficial part of our diet. It keeps our digestive system healthy, encourages 'good' gut bacteria, improves our energy metabolism by slowing down sugar absorption, and helps with healthy weight management. It can also reduce the risk of heart disease, stroke, and some cancers, particularly bowel cancer, as well as lowering the risk of diabetes.

The recommended daily amount of fibre is 30 grams, but most people consume much less than this. In 2018, the average intake of fibre for adults in the UK was 19 grams per day.

There are two types of fibre: soluble and insoluble. Soluble fibre is usually a soft, moist type of fibre found in fruit, vegetables, and pulses. It dissolves in water to form a gel, which can help you feel fuller for longer after a meal and can also help with digestion by softening stools. Insoluble fibre, on the other hand, is a tougher, less digestible fibre found in the outer shell of seeds, grains, fruits, and vegetables. It absorbs water, increasing stool bulk, and helps to keep you 'regular'.

Good sources of soluble fibre include wholegrains, fruit, pulses, and root vegetables. Insoluble fibre can be found in wholegrain foods, breakfast cereals, unpeeled fruit and dried fruits, vegetables, nuts, and seeds.

A varied vegan diet that includes plenty of fruit, vegetables, wholegrains, pulses, nuts, and seeds will provide all the fibre you need. Here are some tips to increase your fibre intake:

• Include plenty of fruit and vegetables such as carrots, potatoes, sweet potatoes, beetroot, broccoli, spring greens, cabbage, strawberries, apples, bananas, and oranges. Aim for at least five portions a day.
• Choose wholegrain foods such as brown rice, wholemeal bread, and wholewheat pasta.
• Add pulses such as peas, chickpeas, kidney beans, and lentils to soups, stews, salads, and pasta dishes.
• Nuts and seeds, such as almonds, pecans, walnuts, sesame seeds, and sunflower seeds, are also good sources of fibre.
• Try adding a sliced banana, a handful of berries, or some chopped nuts to your breakfast cereal or muesli.
• Add a small handful of almonds or a spoonful of ground flaxseed to smoothies.
• For evening meals, opt for a vegetable curry with brown rice or a lentil bolognese with wholewheat spaghetti.
• If you have a sweet tooth, go for puddings with fruit such as apple crumble with raisins or a fresh fruit salad with dates and pistachios.

Remember, variety is key. By eating a varied vegan diet with plenty of fibre-rich foods, you'll be less likely to feel hungry and will also reap the health benefits that come with a high-fibre diet.

Frequently asked questions