How long does it take for your gut to adjust to a plant-based diet - Peping (2024)

FAQs

How long does it take for your gut to adjust to a plant-based diet - Peping? ›

Adjusting your body to a plant-based diet might take up to four to six weeks.

I quickly learned it takes about 30 days to feel like you're even remotely in control of this new eating method-and about six weeks to truly feel good on it. Now, almost three months later, I'm amazed at how much better my workouts feel, how much better my back feels, and how much truly healthier I feel.

A 3-day gut reset may be beneficial as a way of transitioning to a more healthful diet or lifestyle. However, there is a lack of evidence supporting the notion that it can dramatically change the microbiome or a person's overall health within a 3-day period.

At the start of a change to a vegan diet, you could experience a variety of differences to your body. These may include being hungrier, getting gassier, a change in your skin or body odor, weight loss or gain, better or worse sleep, headaches, tiredness, or having more energy.

Literature suggests that adopting plant-based diets increases beneficial bacteria in our gut, such as the phylum Bacteroidetes, leading to gut and overall health promotion [9].

Adjusting your body to a plant-based diet might take up to four to six weeks. The time it takes to adjust depends on a variety of factors, including the person's current eating habits, the completeness of the diet change, and the rate at which the change is being implemented.

For example, a rapid switch with no gradual transition period can result in feelings of being sick, bloating, stomach cramps, headaches and sleeping issues [5]. People often experience this when they first try a vegan diet, because their bodies may already be lacking iron.

The biggest way to tell if your leaky gut is healing is when your energy and vitality have returned, you've regained mental clarity, your mood has improved, you've returned to your ideal weight, and you feel like your best self. It's important to remember that, as with most health concerns, gut health is on a spectrum.

A 7 day gut reset may involve eliminating processed foods, sugar, and other potential food triggers, and consuming a diet that is rich in whole foods, fiber, probiotics, and prebiotics. During a 7-day gut reset, the aim is to reduce inflammation and promote the growth of beneficial gut bacteria.

A Gut Reset Takes 24-48 Hours

A gut reset is a liquid fast that allows your gut to rest and repair. I recommend using an elemental diet formula like Elemental Heal. You don't need to do an extensive or extreme fast. Just 24-48 hours of sipping a liquid gut-healing, meal replacement shake (similar to a protein shake).

What happens to your gut when you go vegetarian? ›

Your bowel habits will probably change.

Eating more plant-based foods like vegetables, beans and whole grains increases your fiber intake. This will help prevent constipation, improve bowel function and probably result in more regular bowel habits.

While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.

In a 2016 meta-analysis of human clinical trials, it was found that those following vegetarian diets had significantly improved weight loss when compared to those following control diets that contained meat. This may be due to the higher fiber content and lower calorie content associated with some vegetarian diets.

But, bloating, gas, and stomach cramps seem to be especially big problems with new vegans, vegetarians, and flexitarians. The culprit is usually dietary fiber—the indigestible plant fibers that, unlike protein or carbohydrates, pass through your digestive system intact.

Tons of delicious probiotic-rich food and drinks are vegan. Making it easy to incorporate probiotics into your vegan diet! We recommend adding vegan probiotic food and drinks to your daily routine to increase the quantity of “good bacteria” in your microbiome and keep your gut balanced.

Some easy-to-digest plant protein sources include lentils, quinoa, chia seeds, spinach, and almonds. These foods are gentle on the digestive system and provide a good amount of protein along with other essential nutrients. Incorporating these plant proteins into your diet can help support digestion and overall health.

In contrast, whole foods are typically lower in sugar and rich in fiber, which can help to stabilize blood sugar levels and provide sustained energy. In addition, the act of cooking and preparing whole foods can be a therapeutic and relaxing activity that can help to improve your mental well-being.

Experiencing Headaches and Fatigue when Going Vegan

Headaches and fatigue might be a common symptom especially if you aren't eating enough calories.