Veganuary - is it right for everyone? Plus my 3 Top Tips
We know from the climate change research professionals that, as a population, we need to reduce the amount of meat we eat and, when we do eat meat, be more conscious about where that meat is coming from and the farming practices involved.
From a nutrition and food perspective, we are all unique and there is certainly no one size fits all when it comes to diet. It is for this reason that I get a little worried when January comes around and the Veganuary marketing push kicks in in supermarkets and on social media.
From a health perspective, what we do know is that eating more plant foods and a greater diversity of plants – wholegrains, beans, pulses, lentils, legumes, nuts, seeds, fruits and vegetables – is good for us. But that doesn’t have to mean giving up meat completely or going vegan if you don’t want to or are not able to for any number of reasons, e.g. health, preferences, food access, skills, etc.
I completely support anyone trying Veganuary but if you are unwell or unable to do this for any reason you should not feel guilty. If you already have issues absorbing your food (e.g. Crohns or Colitis) and are in the midst of a flare up this may not be quite the right thing for you to start trying at the moment as vegan diets can lack important nutrients. If you are already following a restricted diet because of your IBD then restricting it further in this way may not actually be most beneficial and may put you at further risk of nutrient deficiencies.
I am not anti-vegan at all; I am pro personal choice and freedom over our food choices without fear or judgement. We all need to do our bit but food and meat production is one part of a huge environmental picture (Agriculture makes up 11.1% of global emissions). There are lots of other things we can all do to help support the planet like reducing our food waste, reducing the amount that goes to landfill, and taking public transport rather than driving etc.
If you are embarking on Veganuary, here are my top tips:
Build a balanced plate - Vegan diets are higher in some nutrients (fibre and some vitamins) but, it can be lower in others such as vitamin B12, iron, protein, calcium, vitamin D, iodine, omega 3, iron, zinc, selenium. Aim for a balanced plate of protein (e.g. beans, legumes, chickpeas, lentils, quinoa etc), carbohydrates (e.g. potatoes, root veg, grains, fruit, vegetables) and healthy fats (e.g. nuts, seeds, avocado, olives, oils). If you plan to follow a vegan diet for a longer period seek help from a nutrition professional to make sure you are getting all the nutrients you need and supplementing correctly.
Take it slowly - Suddenly increasing your intake of plant foods and fibre can have undesired affects for some so take it steady! If you are not used to lots of beans, pulses, fibre, veg etc then suddenly increasing these can make some people feel very bloated, uncomfortable and cause excess gas! If this is you, rather than going completely vegan overnight perhaps try to incorporate more plant-based foods into your week to start with and increase these foods slowly to allow your digestive system to adapt.
Opt for whole foods - vegan doesn’t mean healthy and it may not automatically mean environmentally friendly either. There are plenty of highly processed vegan meals and foods available in the supermarkets which may not be the most nutritious options. Aim for whole foods like beans, pulses, lentils, fruits and vegetables, rather than too many processed meat or meal replacements.
A really good 1 pager of information and ‘daily plate’ can be found here.
I have written a free e-book to help you find a way forward for your everyday life with Inflammatory Bowel Disease. Whether you are right at the beginning of your journey with IBD or have been living with your condition for years and feel like you have tried almost everything, there are things you can do everyday, beyond the medication you are taking, to help you take back control.