Are you thinking of switching to a healthier eating lifestyle? Research in 2019 reported that about 2.5 million Australians have started following a plant-based diet. The availability of plant-based alternatives in grocery stores today suggests its continuous popularity.
But before adopting this eating habit, it is crucial to understand the effect of a plant-based diet on the body. After all, dietary changes can cause fast-acting results, which may or may not suit you.
In this article, let’s learn more about plant-based diets, focusing on their pros and cons.
What is a Plant-Based Diet?
A plant-based diet primarily includes plant foods like vegetables, fruits, nuts, seeds, oils, grains, legumes, and beans. However, this eating pattern does not mean total elimination of animal food sources.
It is a flexible diet where you can still have some meat, dairy foods, poultry, eggs, and fish. Others may also opt for higher-quality proteins or leaner meats rather than entirely avoid animal products. That is why plant-based diets have different types, like flexitarian, pescatarian, and vegan.
While we know that consuming plant-based foods is beneficial, reducing or eliminating animal food sources in the diet does have some downsides. Here are a few things to expect when you start a plant-based diet.
Benefits of a Plant-Based Diet
1. More regular bowel movements
Digestive wellness is an immediate effect of a plant-based diet.
Within 2 to 3 days of eating more plant foods, you’ll notice that your bathroom visits will become more regular. Also, constipation will no longer be a problem.
It is because meat-rich diets lack fibre, polyphenols, and phytonutrients that beneficial gut bacteria eat. When you consume more fruits and vegetables, you significantly boost your dietary fibre, helping helpful microbiota thrive and improving your overall gut health.
One study confirmed this fact and concluded that vegans had the highest dietary fibre intake (41 g/day) while omnivores had the lowest (27 g) (Clarys et al. 2014).
2. More stable blood pressure and cholesterol levels
Starting a plant-based diet is good for the heart because plant foods, except palm and coconut oils, have zero cholesterol and lower saturated fat.
Experts say lab tests can confirm this outcome 7 to 10 days after following a whole-food plant diet. It is best to consult your doctor about dietary changes if you are already taking medications for cholesterol or hypertension.
That way, you can observe significant changes together and hopefully get the doctor’s approval to cut your meds.
3. Clearer skin
After a month of switching to a plant-based diet, you’ll probably notice your complexion looking brighter and less inflamed.
A 2023 study concluded that the skin health effect of plant-based diets is because of a healthier gut microbiome. Some positive outcomes noted include improved skin firmness, decreased pigmentation, and reduced signs of ageing.
Moreover, fruits and vegetables have natural antioxidant and anti-inflammatory properties. An increased intake of these compounds can help control inflammatory skin conditions like psoriasis, atopic dermatitis, and acne.
4. Better weight management
There are different ways in which a plant-based diet promotes weight loss.
One is because of its high-fibre content. Fibre slows down digestion, which also delays hunger pangs. With more fibre in your diet, you feel full longer and control your appetite better.
A study in 2020 also correlated the weight loss effect of a plant-based diet to reduced energy intake and increased metabolism. Researchers noted reduced fat in the liver and muscle cells, lowering the risk of developing type 2 diabetes.
Despite these positive findings, remember that weight loss is not limited to food intake. Exercise and lifestyle changes are also equally important.
5. Lower risk of heart disease
This one is a long-term health effect of a plant-based diet. If you switch to plant-forward eating and stick to it, you take in less saturated fats that clog arteries and blood vessels.
When clogging stops, circulation improves, and you lessen your risk of stroke, heart attack, or other cardiovascular diseases (Kim et al. 2019).
Downsides of a Plant-Based Diet
1. Increased gas and bloating
Some are hesitant about plant-forward eating due to a higher risk of gastrointestinal distress. A plant-rich meal can cause this because fibre ferments once it reaches the colon — a reaction that produces gas.
The bloated feeling becomes even more pronounced when your gut is not ready to process an unusually high amount of fibre.
To counter the gassy effect of a plant-based diet, be sure to:
- gradually increase high-fibre plant foods in your diet
- bake, steam, sauté, or grill your vegetables to pre-digest their gas-inducing components
- soak or sprout legumes for easier digestion and nutrient absorption
- chew food slowly and avoid overeating
- limit high gas-producing foods and observe meal variety
Here’s a list of some high and low-gas-producing food items:
| High Gas Producers | Low Gas Producers |
| Apples | Berries, grapes |
| Lettuce | Leafy greens: kale, spinach, bok choy |
| Beans, lentils, whole-grain foods | Bell peppers, green beans, cucumber, zucchini |
| Cruciferous veggies: broccoli, Brussels sprouts, cabbage, cauliflower | Brown or white rice, quinoa, oats, nuts |
| Allium veggies: leeks, onion | Yoghurt, kefir, and other fermented foods |
You can also check our SuperGreens Review if you’re looking for a gas and bloating solution.
2. Nutrient deficiencies
If you choose to reduce or eliminate animal-based foods from your diet, nutrient deficiencies are likely. Without meat, you may not get enough protein, calcium, iron, vitamins D and B12, omega-3 fatty acids, zinc, and iodine.
Removing animal products from the diet can adversely affect child growth, pregnancy, and athletic performance.
To avoid deficiencies caused by plant-based eating patterns:
- eat a variety of plant foods to get a broad range of nutrients
- if you’re including dairy products in your diet, choose fortified options
- consider supplementation
Keep Your Plant-Based Diet Balanced
A whole-food, plant-based diet has several beneficial effects on the body. However, like other dietary habits, plant-forward eating may cause problems like GI distress and nutrient deficiencies.
The good news is it is easy to counter the side effects. By planning your meals well and eating a variety of foods, you can enjoy a plant-rich diet and its health benefits.
If you’re an athlete or have special dietary needs, it’s best to consult a health practitioner or nutritionist so you can design a diet that fits you.
- 10 Best Foods for Workout Recovery - 29 November 2024
- How Does Treadmill Belt Size and Quality Affect Exercise Performance? - 2 October 2024
- Top 5 Foam Roller Alternatives for Muscle Recovery - 1 October 2024
