How a vegan diet can change your body

A vegan diet, plant-based which shuns meat and dairy, is having its time in the sun.

Since 2008, there has been a 350% increase in the number of self-described vegans.

Where this motivation stems from is varied, but includes concerns about animal welfare, worries about the environment and religious reasons.

Many people, though, seek a healthier diet. Research suggests that veganism can have health benefits, if well planned.

For those who have pursued a diet rich in meat and dairy for most of their lives, embarking on a vegan diet can lead to significant changes within the body.

THE FIRST FEW WEEKS

The first thing that someone starting a vegan diet might notice is an energy boost with the removal of the processed meat that is found in many omnivorous diets, in favour of fruit, vegetables and nuts.

These foods will boost your vitamin, mineral and fibre levels and thinking ahead about your meals and snacks rather than relying on convenience foods can help sustain consistent energy levels.

As time without animal products grows into weeks, there is likely to be a shift in bowel function either towards a more regular, healthy pattern or an increase in bloating, wind and loose motions.

This is due to the higher fibre content of a vegan diet and the simultaneous increase in carbohydrates that ferment in the gut and can cause irritable bowel syndrome.

This may settle eventually and could lead to some positive changes in the diversity of the bacteria in the colon, depending on whether a vegan diet is made up of processed food and refined carbohydrates or is well planned and balanced.

Although not proven yet, scientists believe that a high species diversity for gut bacteria could be beneficial for the whole system, in the same way that ecosystems are stronger as a result of lots of different types of species thriving.

THREE TO SIX WEEKS LATER

Several months into a vegan diet and some people may find that the increase in fruit and vegetables and reduced processed food can help acne to clear up.

By this point however, your stores of vitamin D might be dropping as key sources of it in our diet come from meat, fish and dairy, and it isn’t always noticeable until it’s too late.

Vitamin D isn’t well understood but it’s essential in keeping bones, teeth and muscles healthy and deficiency has been linked with cancer, heart disease, migraines and depression.

This is because vitamin D stores are only thought to last about two months in the body. How long your stores last will depend on the time of year that you decide to go vegan because the body can make vitamin D from sunlight.

Making sure you eat plenty of fortified foods or take a supplement is important, especially in the winter months.

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