6 side effects of a vegan diet

Vegan diets have become so popular that people are even giving up meat and dairy. Following a vegan diet is known to promote overall health, including weight loss. However, like all other diets, a vegan diet also has its pros and cons. A vegan diet may lack certain 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 impaired immune function. So, before you decide to change your diet plan, know the side effects of a vegan diet.

What is a vegan diet?

A vegan diet is a plant-based eating pattern that excludes all products derived from animals, including meat, poultry, fish, dairy, eggs and honey. Instead, it focuses on eating fruits, vegetables, grains, legumes, nuts, seeds and other plant-based options. Vegans choose this diet for ethical, environmental and health reasons, aiming to minimize harm to animals, reduce environmental impact, and promote personal well-being by eating plant-derived food .

Dr. Rohini Patil of Health Shots told Nutritionist, “While a vegan diet has many health benefits, it can also lead to some side effects.”

6 side effects of a vegan diet

1. Lack of nutrients

If you are following a vegan diet, then there is a risk of nutritional deficiencies. 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, which may be lacking in a plant-based diet. Because of this, the risk of nutritional deficiencies increases, which can lead to fatigue, weakness, constipation, and even unexpected weight loss.

2. Risk of protein deficiency

Protein is a vital macronutrient that plays a critical role in building and repairing tissue, supporting immune function, and maintaining muscle mass. Although you can get protein from plant-based sources such as beans, lentils, tofu, and quinoa, they contain many anti-nutrients such as phytates and lectins that can increase intestinal permeability and cause leaky gut. On the other hand, animal-based protein sources do not have antinutrients.

3. Digestive problems

If you are new to a vegan diet, it may take time for your digestive system to get used to it. Patil says, “Suddenly switching to a vegan diet can sometimes lead to digestive problems, such as bloating, gas, and irritable bowel syndrome (IBS). This is especially true if you increase your intake of fiber-rich foods such as fruit, vegetables, whole grains and legumes.” Although fiber is essential for digestive health, excessive consumption can lead to abdominal discomfort.

4. Can result in weight gain

Although many people go on a vegan diet for weight loss or weight management purposes, it is still possible to gain weight on a plant-based diet if the food choices are not correct. Vegan diets can include a wide variety of processed foods, such as vegan cheese, sugary snacks, and refined grains, which can be high in calories, sugar, and unhealthy fats. Overconsumption of these foods can contribute to weight gain.

5. Increased risk of eating disorders

Although adopting a vegan diet can be a healthy choice when done correctly, it can also increase the risk of developing an eating disorder such as orthorexia nervosa or vegan orthorexia. Patil explains, “Orthorexia nervosa is characterized by an unhealthy obsession with eating foods that are considered pure or clean, while vegan orthorexia specifically focuses on restricting one’s diet to plant-based foods.”

6. Overconsumption of nutrients

Although a plant-based diet is often recommended for its abundance of vitamins, minerals, and antioxidants found in fruits, vegetables, nuts, and seeds, there is also the risk of nutrient overload if certain supplements are consumed in excess or solid foods. For example, excessive intake of fortified foods such as plant-based milk alternatives can lead to overconsumption of vitamins such as vitamin D or vitamin A, which can have a negative impact on health.

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