Why Vegetarians and Vegans Are More Prone to Food Intolerances
There are definitely some health benefits to being vegan or vegetarian, including a lowered risk of heart disease. Even so, I’ve noticed that vegans and vegetarians are more likely than omnivores to develop food intolerances (and a slew of serious health problems that come with them).
That’s why I like to encourage clients who don’t usually eat animal protein to try introducing clean, lean sources into their diet. That said, if you’ve omitted or limited animal products for spiritual or ethical reasons, I 100% respect your values and have you covered!
Read on to find out why and what you can do to stay healthy when you’re eating animal-free!
A Main Cause of Food Intolerances
As I explained in The Virgin Diet, food intolerances occur when you repeatedly eat the same foods until your body reacts to them. Because eating a plant-based diet offers you less protein variety, it also puts you at higher risk for developing sensitivities.
below, find out the most inflammatory foods that vegans and vegetarians commonly eat and how banishing these foods will help you shed extra weight, get rid of joint pain, and more!
The 3 Most Reactive Vegan and Vegetarian Food Staples
Vegetarians and vegans don’t have as many protein options. So I either see them eating too many carbohydrates and not enough protein, or over-relying on soy as their primary protein source.
When you have a soy protein shake for breakfast (with soymilk, of course), soy burgers for lunch, and tofu stir-fry for dinner, you’re definitely over-consuming soy. But eating soy at even one meal a day can cause problems. This sets you up for food intolerances and other potential health risks.
Eggs and dairy can cause similar problems. Vegans, you’re off the hook here, but I often see vegetarians eat hard-boiled eggs for breakfast, a mid-morning muffin made with egg, and then an omelet for dinner. Maybe they’ll throw in some fruit-on-the-bottom yogurt and cheese in their dinner omelet.
Soy, eggs, and dairy aren’t necessarily bad (although I would argue that GMO soy and rBHG milk products are). They offer protein and some good fats.
However, when you constantly eat them, you can develop food intolerances to these foods, which create leaky gut, inflammation, immune reactions, and numerous symptoms including weight loss resistance.
3 Weeks Can Make a Huge Difference!
One of my most dramatic case studies was a vegetarian client who was overweight and miserable, with symptoms ranging from joint pain to headaches and fatigue. Just by dropping soy, she lost over 40 pounds and felt better than she had in decades!
People are amazed how much better they look and feel when they eliminate these foods for 3 weeks, and then evaluate if they help or hurt their body. Guess what?
That persistent runny nose disappears. They no longer run to the bathroom after every meal or suffer gas and bloating. Chronic issues like acne and other skin problems clear up. And, of course, they’re finally able to banish the last 10 pounds they’ve struggled with for ages, despite doing everything “right.”
How to Create a Balanced Vegan or Vegetarian Meal
When you leave out animal-based foods, it’s vitally important to plan smart, balanced meals. Vegans and vegetarians are at risk for a number of potentially life-threatening vitamin deficiencies, not to mention missing out on nutrients that are vital to great energy and lower risk of disease.
So let’s do it right! Here are some easy tips to modify your vegan or vegetarian meals for maximum health and wellness…
1. Make Non-starchy Veggies the Focal Point of Your Meals
First, load your plate with non-starchy veggies. No, these don’t count towards your protein quota, but you’ll be getting filling fiber and a rich array of nutrients when you add, say, cauliflower and spinach.
2. Good Fat is Your Friend
Second, get some healthy fats on your plate. Contrary to what 1980s dieting gurus taught us, you need fat to burn fat! (Find out more about the low-fat myth in this quick video.)
Drizzle extra virgin olive oil on your cauliflower and sauté your spinach in coconut oil and garlic. Add some slivered almonds to your green beans.
Avocado is also an amazing source of monounsaturated fat and fiber, so add it to your menu liberally! Here’s my Top 8 Avocado Recipes to make it easy…
3. Mind Your Omega-3 Intake
Omega-3s are vital to your brain and heart health, as well as fighting inflammation and aging. (Find out more with this quick read: What Are Omega-3s and Why Do You Need Them?)
Because you won’t be eating fish, throw some raw walnuts into your salad or sprinkle freshly ground flaxseed on your veggies. You can also add berries and spinach to your morning smoothies to get more omega-3s.
4. Get Plenty of Clean Protein
Many packaged vegetarian foods are loaded with inflammatory ingredients, including gluten, soy, and sweeteners. Don’t fall for the meatless trap: substituting highly processed meal-alternatives for animal protein will only harm your health.
In fact, during my time as health expert on Dr. Phil, one of my most memorable clients was a vegetarian who lost over 100 pounds simply by eliminating soy from her diet! Because you’re not eating animal foods, you need to consider your protein sources carefully.
Breakfast is easy: just blend up a vegan shake. My Plant-Based All-in-One Protein Shake mixes well with unsweetened coconut or almond milk, berries, flax or chia seeds, avocado, and some kale or other leafy greens. (Grab a free Smoothie Guide with 48 delicious recipes at the end of this blog!)
For other meals, here’s my top recommendations for protein…
Optimal Protein Sources for Vegetarians/Vegans
Lentils – 18 grams protein/cooked cup Chickpeas – 14.5 grams protein/cooked cup Pinto, kidney, or black beans – 13-15 grams protein/cooked cup Amaranth – 9 grams protein/cooked cup Quinoa – 8 grams protein/cooked cup Tahini paste – 8 grams protein/3 tablespoon serving Sesame seeds – 6.5 grams protein/ounce Flaxseed – 6 grams protein/ounce Pistachios or almonds – 6 grams protein/ounce Gluten-free oatmeal – 6 grams protein/cup Chia seeds – 5 grams protein/ounce Chlorella – 5 grams protein/tablespoon Unsweetened almond milk – 5 grams protein/cup Cashews or walnuts – 4 grams protein/ounce Spirulina – 4 grams protein/tablespoon
Don’t Forget to Supplement to Stay Healthy
In addition to loading up on non-starchy veggies, healthy fats, omega-3s, and clean sources of protein, all vegans and vegetarians need to supplement in order to stay healthy.
Part of why I don’t typically endorse a plant-based diet is because you literally can’t survive on plants alone; without adding at least a B12 supplement, the resulting deficiency will prove fatal in a matter of years! B12 Boost is what I recommend to ensure you get adequate, bioavailable B12. I also highly recommend a quality multivitamin and an algae-based omega-3 DHA/EPA supplement.
