6 Side Effects of Vegan Diet

Vegan diets have become so popular that people are giving up meat and dairy as well. Following a vegan diet promotes overall health, including weight loss. However, like every other diet, a vegan diet has both pros and cons. A vegan diet may lack some essential nutrients, such as vitamin B12, iron, calcium and omega-3 fatty acids, which are found in animal products. An inadequate supply of these nutrients in your body can lead to nutritional deficiencies, fatigue, and poor immune function. So, before you decide to change your diet plan, know the side effects of vegan diet.

What is a vegan diet?

A vegan diet is a plant-based diet that excludes all animal-derived products, including meat, poultry, fish, dairy products, eggs, and honey. Instead, it focuses on consuming fruits, vegetables, grains, legumes, nuts, seeds and plant-based alternatives. Vegans choose this diet for ethical, environmental, and health reasons, aiming to minimize harm to animals, minimize environmental impact, and promote personal well-being through the consumption of plant-derived foods.

Health Shots contacted nutritionist Dr. Rohini Patil, who said, “While there are many health benefits associated with a vegan diet, it can also lead to some side effects.”

6 Side Effects of Vegan Diet

1. Lack of nutrients

If you follow a vegan diet, you are at risk of malnutrition. Animal products such as fish, meat and eggs are packed with essential nutrients such as vitamin B12, iron, calcium, omega-3 fatty acids and protein that can be lacking in a plant-based diet. Because of this, the risk of nutrient deficiencies increases, leading to fatigue, weakness, constipation and unexpected weight loss.

2. Risk of protein deficiency

Protein is a key macronutrient that plays a key role in building and repairing tissues, supporting immune function, and maintaining muscle mass. You can get protein from plant-based sources like beans, lentils, tofu, and quinoa, which contain many antinutrients like phytates and lectins that increase intestinal permeability and cause leaky gut. On the other hand, animal-based protein sources lack antinutrients.

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3. Digestive problems

If you are new to a vegan diet, it may take time for your digestive system to adjust to it. Says Patil, “A sudden switch to a vegetarian diet can sometimes lead to digestive problems like bloating, gas and irritable bowel syndrome (IBS). This is especially true if you increase your intake of fiber-rich foods such as fruits, vegetables, whole grains and legumes. While fiber is essential for digestive health, too much of it can cause sudden abdominal discomfort.

4. Leads to weight gain

Although many people turn to a vegan diet for weight loss or weight management purposes, it’s still possible to gain weight on a plant-based diet if the food choices aren’t the right ones. A vegan diet includes many types of processed foods, such as vegan cheese, sugary snacks, and refined grains, which are high in calories, sugar, and unhealthy fats. Excessive consumption of these foods can contribute to weight gain.

5. Increased risk of eating disorders

Although a vegan diet is a healthy choice if done correctly, it can also increase the risk of developing an eating disorder such as orthorexia nervosa or vegan orthorexia. Patil explains, “Orthorexia nervosa involves an unhealthy obsession with eating only pure or clean foods, while vegan orthorexia focuses exclusively on limiting one’s diet to plant-based foods.”

6. High consumption of nutrients

Although a plant-based diet is often praised for its abundance of vitamins, minerals and antioxidants in fruits, vegetables, nuts and seeds, there is also the risk of nutrient overload if taken in excess of certain supplements or fortified foods. For example, high intakes of fortified foods such as plant-based milk alternatives may have negative health effects due to high intakes of vitamins such as vitamin D or vitamin A.

Before you start any diet, make sure you know everything about it! Additionally, being aware of the potential side effects of a vegan diet does not mean you should stop following it. We provide this information so you can receive it correctly and meet your daily nutritional needs.