The dangerous side effects of plant-based diet that no one told you about | The Times of India (2024)

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. Therefore, make such a diet plan, so that you can get all these nutrients. Similarly, omega-3 fatty acids, especially the form known as DHA, are essential for brain health and are commonly found in fish. Plant-based sources of omega-3s, such as flaxseeds and walnuts, provide ALA, a precursor that the body can convert to DHA, but the conversion rates are often inefficient. This can potentially lead to cognitive issues and other health concerns if not properly addressed.

Plant-based foods can increase the amount of fibre significantly, which can cause gas and bloating. Especially if you are not used to it. In such a situation, it is important to gradually include fibre-rich foods in the diet and stay hydrated. This can help reduce the discomfort of gas and bloating.

There are certain plant-based food items, such as nuts, soy or gluten-free grains, that over-reliance on can potentially lead to allergies or sensitivities in some people. To reduce the risk, bring variety in the diet.

Though, plant-based diet is considered effective for weight loss. But for many people, sudden weight gain is one of the sudden side effects. Eating too many saturated vegetarian food items or high-calorie plant-based snacks can lead to weight gain. To avoid this, it is necessary to pay attention to the portion.

Cruciferous vegetables like broccoli and kale contain compounds that, when consumed in excess, can impair thyroid function. Eating these vegetables cooked can help reduce its effects.

Switching to a plant-based diet, especially if done abruptly, can lead to digestive discomfort. The increased fiber intake from fruits, vegetables, and whole grains can cause gas, bloating, and changes in bowel habits as the gut adjusts to the new dietary pattern. Gradual transitions and including fermented foods can help ease this transition.