Going vegan or plant based? 3 tips you need to know

Going vegan or plant-based? 3 tips you need to know

Are you vegan or thinking about trying a plant-based diet?

Eating more plants is always a good thing – but when cutting out food groups, we need to be more intentional to ensure we absorb their essential nutrients and don’t end up with deficiencies.

Here are 3 tips I shared with my vegan client this week who wanted to be sure she was getting adequate nutrition.

1. CONSIDER DIETARY SUPPLEMENTATION

Dietary supplements for the following nutrients are important unless you are certain you’re getting adequate nutrition from plant-based sources. Rotation and variety is key when it comes to a vegetarian or vegan diet.

Vitamin B12. Food source - nutritional yeast.
Vitamin D Food source – mushrooms and sunshine!
Protein. Food sources - lentils & other legumes, oats, quinoa, green peas, kale, tofu, nuts and seeds, vegan protein powder.
Iron. Food sources - legumes, green leafy veggies, nuts, dried apricots, dates. If supplementing iron, getting a blood test first is a good idea.
Omega 3 fats. Food sources - flax seeds, chia seeds, avocados, olive oil
Calcium. Food sources - greens, tahini, almonds, fortified almond or soy milks.

2. OPTIMISE YOUR GUT HEALTH

No matter how well you’re eating if your gut isn’t functioning optimally, your body won’t be able to absorb the nutrients it needs. Your energy, mood, immune health, and tissue repair could be impacted.

Ensure your gut health and digestion is at its best by chewing well, reducing stress, and eating a wholefoods diet. Consider using a quality digestive enzyme to maximise nutrient absorption.

When the gut is already comprised, eating more raw foods and fibrous vegetables can cause stomach upsets or indigestion. Maximising gut function from the start is where it’s at!

3. EAT REAL FOOD!

Choose wholefood vegan sources over-processed substitutes. ‘Meat-like replacements and ‘fake meats’ are often highly processed and contain GMOs or additional additives. These are added to replicate the flavour and texture of meat.

And remember, just like any other way of eating, choose quality over something that just comes with a ‘vegan’ label. After all – Coke, lollies, and chips are vegan too, yes? Be sure to always read ingredient labels, and choose the best quality, additive-free version your budget allows.

Looking for wholefood vegan and plant-based recipes? Check out my new vegan and vegetarian clean eating cookbooks.

Ready to boost your gut health? My 8-week Healthy Gut Reset will help you boost digestion so you can better absorb your nutrients and make the most of those plants you’re eating!

Want a 1:1 session to discuss your nutritional requirements and how to make a plant based diet work for you and your family? Browse my healthy gut Practitioner Services or get in touch to discuss your individual needs.

Or join my community in the Healthy Gut Space facebook group for more healthy gut tips!