Gut Health Pitfalls To Avoid On A Vegan Diet


It’s Erik Bakker, Naturopath, all the way
from New Zealand. Hey, you all guys. Hey, you guys all been out there. Must be nice and warm in the northern hemisphere
because it’s freezing down in New Zealand now, it’s June, it’s winter. We’re going to talk about vegan diets and
pitfalls, things to watch out for if you are vegan or if you’re transitioning into it,
let me just move this up, if you’re transitioning to a vegan-based diet. Millions of people are, globally, a lot of
people are sick and tired of eating meat. They’re actually going into more plant-based
foods. They’re also looking at many different ways
to access protein: seeds, nuts, legumes, grains. There are so many ways you can get protein
apart from meat. You don’t have to eat meat if you don’t want
to. I’ve got a few points I’ve written down here
we’ll discuss on pitfalls to avoid with a vegan diet, okay? The first one is whole foods, and watch out
for fake foods because so many companies now are looking at pitching their products to
vegans. There are a lot of vegan products now which
sort of almost look like meat, okay, because they’re trying to get meat eaters now into
veganism. But a lot of these fake foods can contain
lots of chemicals as well, so don’t be swayed by this kind of junk, people. If you are a vegan or going vegan, transitioning,
be sure to eat whole foods. You know what I mean by whole foods. Plant-based foods, things that actually grow
out of the ground, not things that grow out of factories or out of tins or things like
this. Look at a whole foods diet. This is the healthiest diet of all to have,
in my opinion. Just be careful with those fake foods. Read the labels quite well. Second point is to diversify. I spoke previously before about a tribe of
people. There’s only about two-and-a-half thousand
left, all the Hadza people from Tanzania. They need over 600 types of vegetables and
fruits and animal species in their diet compared to 50 or less from someone in America. Diversity is what you want, because the wider
range of nuts and seeds and berries and grains and legumes and vegetables and fruits you
eat, the wider the range of nutrients are going to consume, which is better for your
health. Don’t just stick with a couple of little pieces
of broccoli and carrot every night. Diversify your diet, okay? The third one is supplementation. Be careful with supplementation. Many vegan patients I’ve checked out over
the years were deficient in iron, they were deficient in B12, they’re deficient in vitamin
D. These things need checking out. Make sure your supplementation is on point,
it’s very important to do that, okay? Just because you are vegan or transitioning,
it doesn’t mean to say it’s a healthy diet unless you have the correct amount of nutrition
supplied to your body. Do some tests on yourself. If you’re starting a vegan diet, particularly
B12, vitamin D, and iron, get those three things checked by your doctor. Then after you’ve been on the diet for a while,
check them again and just top up as required. Omega-3, point number four, a very important
supplement for people who are going the vegan route. Of course, vegans don’t really eat fish, so
they’re not going to get a high amount of this essential fatty acid from their diet. You can get it from borage seeds or chia seeds. There are different ways you can get omega-3,
though. Flax, walnut also contains the small amounts. Be sure that you’re consuming plenty of omega-3. By the way, you don’t have to take a fish
oil supplement with omega-3. You can get an algae supplement containing
omega-3, okay? Ask your health food store for omega-3 that’s
vegan rated and they are available. Borage oil, for example. The last point is gradual transition. If you’re going from a normal diet, the meat,
with meat, and into vegan diet, do a slow, gentle transition. Don’t do a big turnaround in a week. It’s not really a good idea to do that, okay,
to eat Cheerios on a Monday and then have a huge, big steak and a glass of wine, and
the following day, you’re going raw vegan, okay, if you get my point. You don’t do stuff like that, okay? That’s just a dumb thing to do, all right? You work up to that point. Makes sense to me. Thanks for the question.

5 Replies to “Gut Health Pitfalls To Avoid On A Vegan Diet”

  1. Hey doc ..what's the best way to relief chronic constipation i'm 21 yo and it has been with me for 5 years…i tried to eat a lot of fibers and drink water and it helped me to a degree…i tried senna tea and it was so powerful but it did cause some pain …any teas or foods you recommend !?

  2. Unortunately plant protein doesn't contain 4 of the amino acids found in protein. Pasture raised, organic eggs are a complete protein, so are most grass fed meats.

  3. I eat raw clean foods. Organic fruit, vegetables, sea plants and nuts. Since I changed I have more energy and better health. 10 years of amazing regeneration.

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