Switching to a vegan* diet? Sure, you may call it a lifestyle choice. But when you start to feel your energy return, excess weight drop, and even reversals for the better in blood test results, you may find yourself getting hooked on better health. The major influence that a whole foods, plant-based diet can have on your overall well-being is in the transformation of your gut microbiome, making your digestive system happier and healthier.
Let’s dive into how plant-based eating enhances your lower gastrointestinal tract, supports long-term perks of healthy digestion, and specific gut-friendly foods. I will also share with you the ill effects of indulging in meat, and the magic of probiotics to keep your gut flora balanced and robust.
* When I use the word ‘vegan’ I want to be clear that I’m referring to a whole foods, plant-based diet.
The Vegan Diet and Your Gut: A Love Story
I lived with my mother in her later years. She suffered from irritable bowel syndrome, a common disorder that affects the gastrointestinal tract. At that time, her doctors knew practically nothing about the illness, and gave her less than useful advice. The daily medications prescribed masked her symptoms but had no redeeming qualities for curing her condition. She continued to suffer from diarrhea or constipation, bloating and abdominal pain. The doctors warned her against the very foods, like nuts and seeds, that help support a healthy gut. Not once did any professional tell her to stop eating hot dogs.
I wasn’t much help either at the time, as I knew little about a plant-based diet myself. I had not learned how a vegan diet affects your gut, sensitive to the microbiome diversity that feeds our overall health and well-being. And before the advent of the Internet, it was not so easy to find relevant information, either. As I got older and began to experience similar symptoms that my mom had suffered, I fell into worry if I were doomed to repeat history.
A few years later when I went vegan for ethical reasons (usually vegan refers to a lifestyle, not necessarily healthy eating), I discovered the beneficial side effects of eating plant-based whole foods – no more digestive issues for me, except when I jumped off the plant-based wagon. And given that I was not much of one to eat hot dogs – or other meat – anyway, the transition felt easy and, well, clean..
Fiber: Your Gut’s Beneficial Bacteria Boost
Going vegan means naturally loading up on fiber, the unsung hero of gut health. Fiber acts as a prebiotic, feeding good bacteria like Bifidobacteria and Lactobacilli. These little guys keep your gut balanced and your body happy.
With a a fiber-rich , your body ramps up the production of short-chain fatty acids (SCFAs). These are gut superheroes, reducing inflammation and boosting digestion. A plant-based diet sets the stage for beneficial bacteria to flourish.
Microbial Diversity Galore
A diverse vegan diet means a diverse gut microbiome. This diversity is linked to a stronger immune system and overall better health. Fruits, veggies, grains, and legumes provide the nutrients needed for a robust microbiome. According to a systematic review, several studies have identified a link between plant-based diets and the decreased risk of developing cardiovascular diseases, obesity, and other health issues. Read more about the effect of plant-based diets on gut microbiota here at the PubMed Central Archives..
The Occasional Meat or Fish Slip
What if you sneak in some meat or fish? If your body is regularly accustomed to plant-based, whole foods, then straying from that diet, may trigger some issues. Here’s what might happen:
Digestive Discomfort. Your body might protest with bloating or an upset stomach. It’s just not used to those animal proteins and fats anymore.
Microbiome Shuffle. Your gut microbiome might do a little dance to adjust to the new arrivals, with cramps or gas. This shift is usually temporary.
Inflammation Alert. Some folks might experience inflammation. Your gut needs a moment to recalibrate and get back to its happy place.
Long-Term Benefits of Going Vegan
Gut Health: The Long Game
Stick with a vegan diet, and you’ll likely see sustained gut health improvements. Fiber-rich foods help beneficial bacteria thrive, keeping your gut in top shape. Remember, we are talking about a plant-based, whole foods plan, not switching from processed foods to other processed foods, just because they are cruelty-free. When i think cruelty-free, i also think about treating myself in a cruelty-free way – more fresh produce and healthy grains, less junk food.
Lower Risk of Chronic Diseases
A healthy gut can lower the risk of heart disease, type 2 diabetes, and even some cancers. A vegan diet helps reduce inflammation and improve metabolism. While many sources are ick to say that more studies are needed, studies so far have proven that greater adherence to a healthful plant-based diet has been associated with a lower risk of mortality, cancer, and particularly cardiovascular disease. [Source]
A diverse microbiome means a stronger immune system. Long-term veganism can help your body fend off infections and illnesses. There’s growing evidence that a healthy gut can boost your mood and cognitive function, too, potentially reducing anxiety and depression. I will report on this in a separate post – some controversy around these topics deserve a closer look.
Foods That Love Your Gut
Leafy Greens. Spinach, kale, and Swiss chard are packed with fiber and nutrients, promoting healthy gut bacteria and reducing inflammation.
Legumes. Beans, lentils, and chickpeas are fiber and protein powerhouses, supporting digestion and feeding good bacteria.
Fermented Foods. Sauerkraut, kimchi, and tempeh are loaded with probiotics, introducing beneficial bacteria to your gut.
Whole Grains. Oats, quinoa, and brown rice offer soluble fiber, maintaining a healthy gut lining and encouraging good bacteria growth.
Fruits. Berries, apples, and bananas are fiber-rich and full of vitamins, creating a healthy gut environment.
Nuts and Seeds. Almonds, chia seeds, and flaxseeds provide fiber and healthy fats, supporting gut health and reducing inflammation.
Probiotics: The Gut’s Secret Weapon
Probiotics are live microorganisms that bring health benefits. They help maintain a balanced gut, aid digestion, boost immunity, and reduce inflammation.
Getting Your Probiotics Fix
Fermented Foods/Plant-based Probiotics: Enjoy dairy-free yogurts, kombucha, sauerkraut, and vegan kimchi. Try coconut or nut milk yogurts and fermented soy products like miso.
Probiotic Supplements: These come in various forms and can help you get your daily dose of good bacteria.
Want to know how to care for your gut with a vegan diet?
Going vegan can transform your gut microbiome by boosting fiber intake, enhancing beneficial bacteria, and promoting diversity. While the occasional meat slip might cause temporary discomfort, a plant-based diet supports a healthy gut in the long run. Embrace specific foods and probiotics to further optimize gut health, leading to better digestion and overall well-being. Living a vegan lifestyle might just be the key to a healthier, more balanced life.
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Why do some thrive on a vegan diet while others fail? Find out why here.
Top 10 personal benefits of adopting a vegan lifestyle
A vegan lifestyle encompasses an entire approach to living, not just a diet. If you are wondering if you can adopt a vegan lifestyle to improve your health, look more closely at a healthy vegan diet. For health benefits, we vegans focus on not just plant-based but also whole foods.
A vegan diet doesn’t sound too appetizing to most animal product lovers. Changing one’s palate overnight is not easy, especially when you are brought up to believe it’s natural to eat meat and dairy.
Yet a vegan diet is kinder to your health and to your wallet. You also gain the benefit of knowing that you’re being kinder to animals and the environment. Making the switch isn’t easy. But knowing more about the benefits that veganism provides may help you lean towards more plant-based choices for your own benefit, and perhaps strengthen your resolve if you are trying to commit to a vegan lifestyle.
You need not be hard on yourself if you find making the transition difficult or slow. It’s not necessary to make a complete change overnight. Make the change slowly over time, if you prefer. Just keep in mind that the more plant-based, whole foods you eat, the happier your body and overall health will be.
A vegan lifestyle has many advantages to offer
Here are my top 10 personal reasons why I benefit from my vegan lifestyle:
Vegans (who eat whole foods and avoid processed foods) enjoy better overall health. You can count on having lower blood pressure, cholesterol levels, body weight, risk of heart disease, and risk of Type-2 diabetes, according to study results from Harvard Health.
A vegan lifestyle is better for the environment. The resources necessary for meat production are unsustainable for the health of our planet. Far more water and land are required to provide one serving of beef than one service of fruit, grains, or vegetables. Consider how much grain a cow or pig must consume to reach adult weight.
Veganism is kinder to animals. Animals raised for meat often live horrible lives, not to mention they all are killed before they die of natural causes. Poor living conditions breeding poor health are the norm for animals produced for meat. Even cows raised for milk production or chickens raised for eggs often endure horrific living conditions.
Adding healthy plant-based choices to your daily food intake decreases your psychological dependence on unhealthy food choices. Your body receives nourishment, which reduces cravings. Vegans don’t need to restrict their calories, because whole foods provide health benefits. Vegans are much less likely to overeat, unless they continue to indulge in processed foods filled with unhealthy oils, fats, and too much salt.
Disease prevention. People who adopt a vegan lifestyle can reverse diseases and enjoy lower incidences of breast cancer, colon cancer, prostate cancer, macular degeneration, cataracts, arthritis, and osteoporosis. Check out this interview from Nutrition Action.
Easier body weight control. Vegan populations have lower body mass indices than those that consume meat regularly.
Increased longevity. Those that avoid meat and milk products live an average of six years longer than those that consume those food products. A vegan lifestyle can be a reliable way to ensure you spend a few more years living your life.
Migraine relief. Vegans report having fewer migraine headaches than non-vegans. Those that routinely suffer from migraine headaches can often find relief by adopting a vegan diet.
Fewer contaminants in food. Meat, milk, and eggs can potentially introduce unhealthy chemicals into the diet. Many herbicides, pesticides, and heavy metals can concentrate in animal-based fat. The animals that provide these foods are often given growth hormones and antibiotics that can remain in the products you consume.
A vegan diet can be less expensive. Meat and cheese tend to be expensive food items. Consider how inexpensive beans, rice, oatmeal, and many vegetables can be. That’s not to say a vegan can’t spend a lot of money at the grocery store, but the option to keep food costs to a minimum is there.
Stick with a vegan lifestyle for your own personal benefits
Sticking with a vegan lifestyle requires dedication and planning. The many benefits you’ll enjoy by eating a vegan diet are priceless. The diet can benefit your health, finances, self-esteem, and your waistline. The environment also benefits when fewer animal products are consumed. Consider these advantages and decide if a vegan lifestyle is for you.
If you still are eating a carnivore diet, try having a few vegan meals each week. Notice how you feel 2-4 hours after consuming them. This alone might be a good enough reason to make the switch. If you really want to commit to a vegan lifestyle and are finding it difficult, simply add more plant-based whole foods to your diet. The nutritious effects you will receive will also help you eventually turn away from bad food choices.
Menopause relief is easier than you think with a few tweaks to your diet. I found recovery from menopausal symptoms only when I finally transformed my diet. While I was mostly vegetarian 10 years ago, I also ate a lot of junk. I am still amazed at how eating junk can affect my hormone swings. Even now, years later, if I eat too much sugar or processed foods, I’ll notice hot flashes come on. I now look immediately to diet choices for my menopause relief.
Menopause relief is for men, too
The following video has three tips for menopause relief. In working with both men and women, I’ve found that many men experience a change in their hormone levels as well. Even though the speakers in the video are speaking to women, I suggest men heed the same advice, and you’ll notice an overall improvement in your energy and focus, too:
Dr. Neal Barnard has some great tips to help with menopause relief, and he includes some cooking tips for soybeans. Below are the three tips he offers:
1. Go vegan if you’re not. At least for a week or so, if you’re still on the fence about it all. Fruits, grains, legumes, V B12 is all you need.
2. Lower your oil intake. for the time being, and it doesn’t have to be forever, just cut out your oils. If you are eating processed foods like frozen pizza if it has more than 3 grams of fat, then there’s extra oil you don’t need. Take a week to pay attention to your diet, making it a point to eat only plant-based for a week and cut out oil wherever possible. Then check your symptoms and see how you feel!
3. Include soybeans in your daily food intake. There are a lot of different soybean products to choose from in addition to Dr. Barnard’s suggestions. I am a big fan of tofu.
What do you do for menopause relief?
Leave a comment below if you enjoyed this video! Do you have tips of your own to share?
What does a healthy vegan diet look like? Many people don’t know what a healthy diet is, let alone a vegan one. I got talking with a neighbor at the grocery store recently. He invited me to join his tai chi classes, and talked about general health benefits. I took a chance and asked him if he knew of any local vegan communities. His response was dismissive. “When I was training at the gym, all the vegans fizzled out quick. A vegan diet doesn’t work.”
He went on to admit that the small group (one person, actually) of vegans he had met was back in the 1970s, over 40 years previous. I ventured to mention all the top vegan body builders with videos on YouTube. “With the lack of educational resources on diet before the Internet, the vegan you met probably lived on pasta,” I commented. The neighbor was not impressed enough to inquire more, and proudly announced that he “eats everything.” Needless to say, the man soon excused himself and went on his way.
So, do we really want to know about healthy eating, or are we slowly poisoning ourselves?
According to the National Cancer Institute, Americans do not meet federal dietary recommendations. Sure, opinions vary when it comes to what healthy eating means. But little debate emerges about what is not healthy, and the American population does not seem to care. The following is an excerpt from an NCI study:
The majority of the population did not meet recommendations for all of the nutrient-rich food groups, except total grains and meat and beans. Concomitantly, overconsumption of energy from solid fats, added sugars, and alcoholic beverages (“empty calories”) was ubiquitous. Over 80% of persons age ≥ 71 y and over 90% of all other sex-age groups had intakes of empty calories that exceeded the discretionary calorie allowances. In conclusion, nearly the entire U.S. population consumes a diet that is not on par with recommendations. These findings add another piece to the rather disturbing picture that is emerging of a nation’s diet in crisis.
In the hype of vegan diets, do you know what a healthy vegan diet is? You may have the suspicion that vodka and potato chips are vegan but not exactly healthy. But what about the vegan burgers you can buy in the supermarket or the lentil soup?
Once upon a time I happily ate any kind of processed foods. When I chose to become vegan, I continued to look for quick, processed vegan options for meals. A healthy vegan diet does not rely on processed foods and alcohol. This means you buy fresh produce with few exceptions. Let’s take a look at fresh produce:
Fresh vegetables and fruit
Whole grains and spices
Legumes and beans (dried, not canned)
Nuts and seeds
The above items are all fresh produce. Of course, we are subject to seasonal and regional harvests, so including frozen produce as part of a healthy vegan diet is fine. Note that we are not talking about heavily salted, seasoned or sweetened fruits and nuts, like pre-made energy bars. Some basics for your food pantry, ingredients that have a minimal amount of processing, are healthy choices to include, nevertheless. Here are a few good items to keep on hand:
Soy sauce
Tahini
Brown rice vinegar
Apple cider vinegar
Coconut aminos
Sprouted bread
Nut butter
Non-dairy milk
Canned vegetables and legumes are quite commonly found just about anywhere. It’s a good idea to get into a regular habit of cooking with dried legumes rather than canned, mostly because the salt content and other additives found in canned food. However, canned legumes are still nutrient-rich and worth having in your cabinet.
The bad news is that the burgers and pre-made bean soups are all processed. So are all other kind of vegan/vegetarian meals and fake meat. The good news is that you can easily prepare meals yourself and freeze. How does a lentil-walnut burger with a paprika sauce sound or a meatloaf with glaze?
Not everything we prepare has to look like meals with meat and fish. Usually in the transition period it’s nice to have something familiar to eat. Keep in mind that just because something says vegan on the package does not make it necessarily healthful for you. As you become more committed to a vegan lifestyle, you may not want so much meat alike food, which is only trying to trick your brain instead of transforming your thinking. We can cook delicious vegan meals, and it can be just as easy as opening a package of processed fake meat.
If you know nothing about cooking, let alone vegan cuisine, don’t fret. It’s a lot easier to do than many people think, and infinitely more healthful, no question. We all know that dark, leafy greens are rich in cancer-fighting goodness, for example. But due to the heavy lobbying and marketing of the meat and dairy industries, few Americans are aware that healthier alternatives, such as pulses – seeds of legumes that pull nitrogen from the air to create protein – are an important protein source globally. The American Institute for Cancer Research reports that dry beans and peas are rich in fiber (20% of Daily Value) and a good source of protein (10% of Daily Value). They are also an excellent source of folate, a B vitamin.
In Dr. Michael Gregor’s, book, How Not To Die, the author goes into detail about the best foods to include in a healthy vegan diet. Check out Gregor’s Daily Dozen in this video below:
At any rate, we all inherently know when we are eating badly. It goes without saying that processed foods are addicting because of added sugars, salt, and saturated fats. If you want to live a long healthy life on a healthy vegan diet, make a concerted effort to cut the processed crap out of your daily food consumption.
Laughter yoga may be a good thing to start practicing this holiday season if you don’t already laugh often. Year end brings festivities, family obligations and stress for many. As a vegan, do you choose to get argumentative with “close-minded” meat eaters, or do you focus on your own growing mindfulness? If holiday frustrations are making you stressed, laughter yoga may help.
Laughter Yoga And The Happy Vegan
In my own experience, I know I cannot simply change the mind of relatives who delight in meat eating. These relatives scoff at the notion that meat may cause cancer. I had no idea how deeply set their convictions were until what I thought was a casual conversation about healthy eating turned ugly. “How ridiculous to think that meat causes cancer!” was a shared sentiment at a recent family reunion dinner. I had a decision to make: should I insist on my perspective, or relax and enjoy the party? I chose laughter yoga.
Laughing exercises help melt self-induced stress
Laughter yoga, an exercise that combines laughter exercises with yoga breathing, was born in a public park in 1995 with Dr. Madan Kataris. Here is how he began:
While researching the benefits of laughter, he was amazed by the number of studies showing profound physiological and psychological benefits of laughter. He [Dr. Kataris] decided to find a way to deliver these benefits to his patients and other people. The result is Laughter Yoga, a unique exercise routine that combines group laughter exercises with yoga breathing which allows anyone to laugh without using jokes, humor or comedies. Started with just with just five people in a public park in Mumbai in 1995, it has grown into a worldwide movement of more than 6000 Laughter Yoga clubs in over 60 countries. Read more at Laughter Yoga.
Laughter Yoga can have unexpected benefits
As I grow stronger in my commitment to a vegan path, it’s more important to me to explore healthy non-animal food choices than to fall into arguments with non-vegans. After all, I used to be a serious meat eater just like them. Lately, I’ve been focusing on laughing instead of getting upset because of another’s point of view. This has not only melted much of my stress, but also empowered me in ways I did not expect. I find it easier to make vegan choices daily, and the arguments of non-vegans don’t cause anger or doubts in my own head.
Decades ago, Napoleon Hill said that laughter helps change the chemistry of the brain. He was doing laughter yoga long before it was ever coined as a concept. He suggested starting the day with a good laugh:
Adopt the habit of having a good hearted laugh every time you become irritated or angry. Begin each day with one minute of hearty laughing; this will change the chemistry of your brain and start you off with a positive mental attitude. Read more at Daring to Live Fully.
On the next page is a sampling of laughter videos to help get you started. Click on the round 3 below to watch them:
Laughter and other displays of positive emotions are essential secrets to our well-being. For great health, diet plays an important role. Yet that’s not all there is to it. To achieve optimal health, you need a combination of a healthy diet, exercise, and a positive mood. This is where “Laughter is the best medicine” comes in.
Every fall I travel to the South of Europe to a nice warm village to stay in over the winter. Usually, it’s a great time of the year. I enjoy planning and packing. But this particular year was stressful for me. It started the month previous, not knowing if we were going at all. Something was needed and fast. Then I remembered Laughter Therapy – after a few laughs I started to feel much better, I stayed stress-free and enjoyed planning, packing, and travel.
Laughter releases tension
Laughter is often infectious. When you hear the sound of laughter, you can’t help but laugh yourself. When giggles are shared among others, they create a bond between people. It increases both intimacy and happiness.
It is well known that smiles trigger healthy bodily changes and healthy changes in the mind. Laughter can increase your energy level, lessen pain, strengthen the immune system, and protect you from stress. Laughing is the best medicine because it is free, fun, and easy.
Laughter is strong medicine
Laughter can be a strong antidote to conflict, pain, and stress. There is nothing else that works more dependably or quicker to bring your body and mind into balance than laughter. The use of humor can lighten your burdens, connect you to others, inspire your hope, and keep you focused, alert, and grounded.
With this ability to renew your health and heal you, laughter can be a great resource for whatever problems you may have. It can also strengthen your relationships. It can support your emotional and physical health and well-being.
How are giggles good for your health?
Laughing can have many benefits for your health, including:
an increase in the strength of your immune system. It can decrease the level of stress hormones within the body and increase the number of immune cells and antibodies you have, which will help you become more resistant to disease.
helping to relax. A wonderful laugh can relieve you of stress and physical tension so that your muscles can be relaxed for up to 45 minutes following laughing.
a release of endorphins. Endorphins are the body’s feel-good hormones. When your endogenous endorphins are released, you feel a sense of well-being and a reduction in the sensation of pain
support for the heart. Laughing can increase the ability of the blood vessels to nourish all parts of the body. It can increase your blood flow, which can help prevent heart attacks and other types of heart diseases.
The benefits of being happy
Laughter is known to have many health benefits, including physical, emotional, and social benefits.
Some of these include the following:
• Decreases stress levels
• Increases immunity
• Relaxes muscles
• Protects the heart
• Lessens pain
• Lessens fear and anxiety
• Relieves stress
• Adds joy to your life
• Enhances mood
• Improves resilience
• Attracts other people to us
• Promotes the bonding among group members
• Improves teamwork
• Strengthens relationships
Happy emotions can help your emotional health
Having a good belly laugh simply makes a person feel good. This good feeling persists even when you are done laughing. Laughter helps you maintain an optimistic and positive outlook. Which means you can easier get through situations of loss, disappointments, and other difficult situations.
Laughing often is more than just protection against pain and sadness. It gives you the strength and courage to find other sources of hope and meaning. Even when you find yourself in the most difficult of times, laughter or even a smile can take you far when it comes to feeling better. Laughter really is a bit contagious. When you hear someone else laugh, it primes your brain and sets you up to join that person in laughing, too.
Laughter and mental health
Laughter is associated with better mental health. Some things laughter can do to improve your mental health include the following:
• Laughter allows you to relax. A good laugh can lessen stress and increase your energy levels so that you can remain focused and get more things accomplished.
• Laughter can lessen distress. It is hard to feel sad, anxious, or angry when you are instead laughing.
• Laughter shifts your perspective. It allows you to see things in a less threatening and more realistic light. Being humorous helps create a psychological distance between you and stressful events so that you don’t feel so overwhelmed.
Laughter has social benefits
When you use humor and engage in playful communication with others, your relationships become stronger. You trigger positive emotions and an emotional connection with those you are laughing with. A positive bond develops—one that can act as a powerful buffer against disappointment, disagreements, and stress. When you laugh with others, this is a more powerful thing than when you laugh alone.
How to create more opportunities to laugh
There are things you can do to increase your chances of laughing. Here are some you might try:
• Attend a comedy club
• Watch something funny on television
• Watch videos of funny animals there are tons on YouTube, or just add the search term “funny into the YouTube search bar
• Read the comics in the newspaper
• Be with people who are funny
• Share a funny story or joke with another
• Read a funny book
• Sponsor a game night with your friends
• Play with your pet
• Play with children
• Do something you think is silly
• Engage in activities you consider fun
Laughter can do a lot to help you feel better on a physical, emotional, and cognitive level. Don’t be afraid to share a good laugh with others for overall better health.
