While a plant-based diet has numerous benefits, it's important to be aware of some lesser-known side effects that can occur if not properly managed. These include:
Micro-nutrient deficiencies
Dr. Rohini Patil, MBBS & Certified Nutritionist says, “Plant-based diets can sometimes lead to deficiencies in nutrients like vitamin B12, iron, zinc, calcium, and omega-3 fatty acids. It's crucial to plan meals carefully to ensure you're getting these nutrients through fortified foods or supplements.”
Gas and bloating
An increase in fibre intake from plant-based foods can lead to gas and bloating, especially if you're not accustomed to it. Gradually incorporating fibre-rich foods and staying hydrated can help alleviate this discomfort.
Allergies and sensitivities
Relying heavily on certain plant foods like nuts, soy, or gluten-containing grains can potentially trigger allergies or sensitivities in some individuals. It's important to diversify your diet to minimise the risk.
Weight gain
Although plant-based diets are associated with weight loss, consuming excessive amounts of processed vegan foods or high-calorie plant-based snacks can lead to weight gain. Portion control and choosing whole, nutrient-dense foods are key.
Bone health concerns
“Some plant-based foods may contain compounds (phytates, oxalates) that interfere with calcium absorption, potentially impacting bone health. Pay attention to your calcium intake and consider fortified plant-based milk or supplements,” says Dr. Patil.
Thyroid function
Cruciferous vegetables like broccoli and kale contain compounds that can interfere with thyroid function when consumed excessively. Cooking these vegetables can help mitigate this effect.
Digestive issues
Plant-based diets can be high in fermentable carbohydrates, which may trigger digestive issues like irritable bowel syndrome (IBS) symptoms in sensitive individuals. Consulting a dietitian can help manage these concerns.
Blood sugar management
According to Dr. Patil, “Plant-based diets can sometimes be high in carbohydrates, which may lead to rapid spikes and drops in blood sugar levels. Choosing whole, fibre-rich foods and controlling portion sizes can help stabilise blood sugar levels.”
Protein quality
While plant-based diets can provide ample protein, the quality of plant protein may be lower than animal sources in terms of essential amino acids. Combining different plant protein sources can help ensure a complete amino acid profile.
Vitamin D deficiency
Vitamin D is mainly obtained from sunlight and fortified foods. Plant-based diets, especially if limited in fortified foods, can put individuals at risk of vitamin D deficiency. Adequate sun exposure or supplementation may be necessary. Therefore, make sure to keep these side - effects in your mind while choosing to continue with the plant based diet.
