Vegan Diet: Healthy Or Hazardous?

A vegan diet can cause some people to experience side effects, especially during the transition period. These side effects can be positive, negative, or neutral. Positive side effects include a rise in energy levels, better-smelling body odour, clearer skin, and shinier hair. Negative side effects include very frequent trips to the bathroom, gas and stomach discomfort, acne, and fatigue. However, it's important to note that not everyone will experience these side effects, and individual experiences may vary. Consulting a healthcare professional is advised if any physical or emotional changes cause discomfort.

A sudden rise in energy levels

Adopting a vegan diet can lead to a variety of physical and emotional side effects, and one of the most notable positive changes is a sudden increase in energy levels. This boost in energy may prompt you to become more physically active, and you might find yourself feeling excited about exercising and moving your body.

This surge in energy is likely due to the higher intake of fibre-rich foods that are typical in a vegan diet. Fruits, vegetables, grains, and legumes are not only packed with fibre but also have a higher water content, which can contribute to improved digestion and overall well-being. The shift to a plant-based diet can also lead to a more positive mindset, bringing about a feeling of lightness, creativity, and inspiration.

However, it's important to remember that everyone's experience with a vegan diet may vary. While some people may indeed experience this surge in energy, others may not notice any significant changes in their energy levels. Additionally, there can be negative side effects, such as very frequent trips to the bathroom, gas, bloating, and changes in body odour. These side effects typically subside as your body adjusts to the increased fibre intake.

To ensure a smooth transition and maintain consistent energy levels, it's crucial to listen to your body's hunger signals and eat a well-rounded, balanced diet that includes adequate protein, carbohydrates, and fats. The frequency and size of meals may vary from person to person, so it's important to find what works best for you. Snacking between meals can also help manage hunger and maintain energy levels.

In conclusion, while there may be a range of side effects when transitioning to a vegan diet, a sudden rise in energy levels is a positive change that many people experience. This increase in energy can motivate individuals to adopt a more active lifestyle and feel enthusiastic about their dietary choices. By listening to their bodies and making adjustments as needed, individuals can harness this energy boost and enjoy the benefits of a vegan diet.

More frequent trips to the bathroom

Transitioning to a vegan diet can lead to more frequent bowel movements, which is often a positive change, especially for those who previously experienced constipation. Vegan foods, including fruits, vegetables, grains, and legumes, are typically high in water content and fibre. This increase in fibre intake can lead to an improvement in digestion, resulting in more regular bowel movements.

However, this increase in fibre can also lead to some initial digestive discomfort. It is common to experience an adjustment period as your body adapts to the higher fibre intake. During this time, you may find yourself visiting the bathroom more often than you're used to. This is a normal part of the transition process, and it usually stabilises within a few weeks as your body adjusts to the new diet.

To manage this transition, it can be helpful to introduce high-fibre foods gradually into your diet. Keeping a food journal can also help identify which specific foods may be causing discomfort. Soaking legumes, choosing canned beans, and opting for easier-to-digest options like tofu, tempeh, peas, black-eyed peas, white beans, and butter beans can be helpful during this adjustment period. Additionally, digestive enzymes designed for this purpose can provide further support.

While increased bowel movements are generally a positive sign of improved digestion, it's important to monitor your body's response. If the discomfort persists or becomes concerning, it's always recommended to consult your doctor or a healthcare professional. They can provide personalised advice and guidance to ensure a smooth transition to a vegan diet.

Skin rashes or acne

There are a few reasons why skin rashes or acne may occur when transitioning to a vegan diet. One reason could be an increase in vitamin B12 intake. If you are taking a high dose of vitamin B12 supplement, it is recommended to switch to a lower dose taken daily. This should help clear up any skin issues.

Another reason for skin rashes or acne could be changes in your hormonal balance due to the dietary change. If this is the case, it is advised to consult a doctor, especially if the problem persists or you become concerned about your hormonal health.

Additionally, it is worth considering whether you have any food intolerances or allergies that could be causing skin issues. Keep a food diary to help identify any potential triggers and consult a doctor or dietician for further advice.

It is important to remember that everyone's experience with a vegan diet will be unique, and you may need to make adjustments to find what works best for your body.

Feeling hungry more frequently

It is common for people who are new to a vegan diet to feel hungry more often than they did previously. This can be attributed to a few factors:

Not eating enough calories

The food you are now eating as a vegan is likely to be less calorie-dense than what you were eating before. Meat and cheese, for example, have a lot more calories than a meal made only of vegetables. It is important to remember that you may need to eat larger portions to consume the same amount of calories.

Not eating enough protein

Protein is one of the most satiating foods. It decreases your levels of ghrelin, the hunger hormone, and increases hormones that make you feel full. Animal sources such as chicken, beef, pork, fish and eggs deliver all nine essential amino acids. However, there are also plant-based proteins that deliver all nine, including soy, quinoa and pea protein.

Not eating enough fibre

Fibre is filling and takes longer to digest, so you will feel full for longer. If you aren't eating enough fibre, you may not feel full even if you have consumed enough calories.

Not drinking enough water

Sometimes your body can confuse mild dehydration with hunger signals. Water makes you feel full without giving you any calories.

Trying to be too healthy

If all you're eating are small salads, you will likely be hungry by the end of the day. Not all vegan meals have to be super healthy.

Not eating a variety of plant-based foods

It is important to eat a variety of plant-based foods throughout the day to ensure you are getting enough essential amino acids.

Not choosing plant-based foods that are higher in protein

If you are used to eating meat, a half cup of chickpeas will probably not make you feel satisfied. Eating one and a half cups of chickpeas is a lot to consume in one sitting, however, and is likely to cause bloating and gas. Instead, choose foods that are higher in protein, such as tofu, tempeh or soybeans.

Not snacking enough

If you like to snack throughout the day, choose snacks that have some protein in them. This could be a handful of nuts, baked chickpeas, kale chips, or air-fried seasoned potatoes.

Not adding more complex carbs

Complex carbohydrates are foods that take longer to break down in your digestive system. They include whole fruits, oats, vegetables, beans, whole grains, and even potatoes. Potatoes, for example, have a high score in satiety, which means you feel more full per calorie.

Not getting used to not feeling stuffed

It can take some time to get used to not feeling stuffed, especially if you are trying to lose weight. Try adopting the Japanese routine of only eating until you're 80% full. This will give your body enough time to realise it is, in fact, full, and you won't overeat.

Not taking a B12 supplement

If you are feeling tired on a vegan diet, you may be low in vitamin B12. This vitamin is essential for your body and the only way to get it is through supplementation.

Emotional ups and downs

Transitioning to a vegan diet can be challenging, and it's normal to experience emotional ups and downs during this time. Here are some common emotional challenges you may face and strategies to navigate them:

Social Support:

One of the most significant emotional challenges when adopting a vegan diet is dealing with unsupportive family members, partners, or friends. It can be difficult to navigate social situations and traditions that revolve around food. Remember that this change is personal, and you don't need to impose it on others. Communicate your choices respectfully and assertively, and lead by example. Seek support from like-minded individuals or communities, either online or in your area, to feel understood and less isolated.

Emotional Eating:

Food is often intertwined with our emotions, providing comfort and solace. Recognise that it is normal to have emotional attachments to certain foods, and transitioning away from them can be challenging. Be mindful of your emotional triggers and find alternative coping mechanisms to manage difficult emotions without relying solely on food.

Restrictive Eating:

Avoid being overly restrictive with your vegan diet. While veganism itself is restrictive, adding further restrictions (e.g., eliminating processed foods, gluten, sugar, etc.) can lead to stress, anxiety, and nutritional deficiencies. Listen to your body's hunger cues and ensure you're consuming a balanced vegan diet that meets your nutritional needs. Remember, veganism is not about perfection but about making choices that align with your values.

Managing Expectations:

Let go of the "magic vegan" thinking. While a well-planned vegan diet has numerous health benefits, it is not a cure-all for every ailment. Release expectations of immediate or drastic changes and instead focus on finding a balanced vegan diet that works for you. Be patient and compassionate with yourself during this transition.

Financial Pressures:

Adopting a vegan diet may bring financial challenges, especially if you rely on expensive vegan alternatives or fresh whole foods. Be mindful of your budget and explore budget-friendly options like beans, lentils, and seasonal fruits and vegetables. Remember that every small change counts, and you can make vegan choices within your financial means.

Grief and Sadness:

Learning about animal suffering and exploitation can evoke strong emotions, including sadness, anger, and even trauma. Be kind to yourself and set boundaries when engaging with distressing information. Seek support from like-minded individuals or activists who understand your feelings. Balance negative imagery with positive stories of rescued animals and the impact of veganism on their lives.

Remember, it's normal to experience emotional ups and downs when transitioning to a vegan diet. Be patient with yourself and seek support from understanding individuals or communities. Focus on making gradual changes that align with your values and well-being.

Frequently asked questions