Many roads lead to Rome animal sabbaticals.
- Ethical eaters; avoid animals foods in the name of justice.
- Health-conscious foodies; want an excuse to get more veggies and fibre into their day.
- Converts; find meat-free meals tastier and easier to digest
- Intuitive eaters; feel they do better without flesh, eggs and dairy.
This time last year, I thought long-term vegan diets were a disguised form of starvation. I was in the process of healing my digestive system from the years of damage that my autoimmune liver disease (and the pharmaceutical treatments I trialled … to no avail I might add) had caused. My depleted state saw me crave gelatinous connective tissue from animals bones, rich and fatty soups and muffins rich in eggs and butter.
I was so entrenched in the throes of replenishing that I had a bias towards an omnivorous diet that included ethically-sourced animal foods alongside an abundance of veggies.
This year my world has been rocked and I believe it happened for a reason. You can read about my surgery gone wrong here, where I explain that after surgical complications In January, my gallbladder got ‘stoned’. This threw a massive spanner in the works in terms of dietary philosophy. The standard point of treatment for gallstones is gallbladder removal but removing an important digestive organ doesn’t sit right with me.
I’d rather turn to diet and lifestyle to prevent gallstone attacks and, if possible, dissolve the stones. Don’t worry – I won’t be chugging down litres of apple juice or drinking olive oil by the cup full. The internet may house many gallbladder cleanse successes stories (power to those brave individuals) but I can’t bring myself to follow suit. A more steady, moderate approach is what my intuition is asking for.
What does this mean? Out with the rich broths – too fatty. Meat and poultry – don’t sit right. Animals fats in general – bring me a bucket. Even eggs and dairy – my sensitive system says N-O!
Little Miss “suck the marrow out of life” is now a cross between a vegan and a pescatarian.
“This painful and confronting year has taught me to to release old belief systems that no longer sustain me”
Plant-based diets are a touchy subject. I see no harm in healthy experimentation – especially if it brings awareness to inhumane farming methods and at the same time gets people excited about fruits and veggies. I also don’t believe that denying an individual their right to explore what works best for them nutrition-wise is a healthy practice; physiologically or psychologically.
That said, if you are flirting with the idea of vegetarianism or veganism please consider the points below. It pays to develop a healthy foundational philosophy around food and nutrition before making any rash decisions.
Do you understand the different types of vegetarians and vegans?
Pescatarian – Doesn’t eat red meat or poultry but eats fish/seafood and generally still eats eggs and dairy (unless allergic/intolerant). A sustainable option as fish is nutrient dense and a beaut source of omega-3 fatty acids. Needs to include iron-rich plant foods such as spirulina most days to prevent deficiency.
Lacto-Vegetarian – No flesh (even fish) or eggs but still includes dairy products. Individuals need to be conscious of getting enough nutrition from plant foods and may like to consult a naturopath or holistic nutritionist to ensure adequate dietary status. They may require supplementation from quality sources.
Lacto-Ovo-Vegetarian – As above but will include eggs. Dairy and eggs contain essential nutrients such as calcium, zinc and vitamin B12. It’s important to ensure that enough iron and omega 3 fatty acids are included for healthy oxygen supply and cellular function. Again, supplementation might be required and a visit to a naturopath or holistic nutritionist may be warranted.
Pollo-Lacto-Ovo-Vegetarian – Eat’s all animal products except red meat. So long as enough iron is sourced from poultry and greens – especially spirulina, this isn’t a huge deal nutrition-wise
Vegan – No flesh (meat or fish), eggs, dairy. Many vegans also avoid honey and bee pollen. This can be a perfectly healthy option but requires dedication in order to maintain adequate nutritional status. It’s not a diet you just jump into because “why not (?)” or “YOLO”. You really need to be well educated in nutrition to make this work long-term. You also need to have a sturdy digestive tract to adequately digest the high volume of fibre.
Raw Vegan – Only eats plant food in an unheated, non-processed state. May use a dehydrator to gently warm foods in the winter time. The premise is that eating food raw preserves vital nutrients. Bear in mind that raw foods can be a challenge to digest. Most of us generally fare better on a combo of raw, fermented and cooked foods. Remember some foods are actually more nutritious when cooked, such as tomatoes and turmeric.
Find your genuine and honest “why”.
Why do you want to give up animal foods? Is it that you don’t feel you digest meat properly and upon reflection never really have? Did you just discover that bobby calves are slaughtered to sustain the human demand for cows milk? Do you prefer the taste and texture of plant-based proteins? Is it because your friends are doing it and you want to join the veggie-centric fun?
Getting your “why” sorted is important.
There’s no disputing that some individuals do incredibly well after giving up some or all animal foods. Generally speaking these individuals have always intuitively disliked such foods anyway. We all know that person who describes meat “just sitting” in their tummies after a fleshy meal. We also know in ourselves which foods we gravitate towards. Have you always been a veggie enthusiast or chosen vegetarian options when you’ve eaten out ? If you answered ‘yes’, perhaps your physiology, genetics and microbiome (gut flora composition) fares better on plant-based offerings.
Whilst many nutrition textbooks boast the nutrient density of fish, muscle and organ meats, eggs and dairy (mostly valid by the way), who knows what genetic variations will be discovered in the future, showing that some people don’t thrive on animal products the way others do? It pays to be intuitive in conjunction with reading science journals! Both have their place.
If you’re only curious about plant-based diets because your friends are all talking about it or you think it will be the weight loss holy grail, perhaps re-consider where you stand. Taking meat, fish, eggs and dairy out of your diet requires effort on your part to source the nutrients contained in these foods from alternative options. It’s do-able but is far easier when your motivation is stronger than a body-image goal or blindly following the status quo.
It’s not as simple as taking foods out.
- Red meat and poultry, for most of us, are primary sources of iron, zinc and B12 – nutrients important for so many things, especially energy production/transport and immunity from disease. If we eat the slow-cooker varieties (chicken legs with skin, ox-tail, osso-bucco etc.) we’re also getting collagen – important for cell renewal.
- Fish is an easy way to source Omega-3 fatty acids and is rich in iodine (among other minerals) and vitamins to boot. If you eat the skin and little bones you get calcium too.
- Eggs contain virtually every vitamin other than C and are rich in choline – important for liver health.
- Organic full-fat dairy products contain minerals, fat-soluble vitamins (plus several B group vitamins) and nourishing fats.
- All of the above options are sources of complete protein, so you don’t need to worry about protein combining plant foods. If you take one, a few, or all of the above items out, you need to ensure that you’re eating a combination of your favourite legumes, wheat-free whole grains, nuts and seeds to get the full spectrum of essential amino acids that your body requires.
You might even consider consulting the guidance of a naturopath or holistic nutritionist in the beginning. They can help ensure that your new-found lifestyle choice isn’t leaving you vulnerable to nutritional deficiencies. Malnutrition causes lethargy, immune suppression, neurological dysfunction and compromises your ability to digest all your beautiful nutrient-dense plant foods.
I went to school with far too many girls (and a few boys) that went vegetarian and subsided on white bread, white pasta, cheese, chips, energy-drinks and dairy-milk chocolate. They then wondered why they were always run-down and exhausted. Others went vegan and switched to the above options and swapped cheese and chocolate for fake-meat and Oreos. Most displayed signs of mental illnesses, showed obvious fatigue and sported dark circles under their eyes.
Nutrient-density is always important, but you have even less leeway to get away with discretionary items on a vegetarian and/or (especially) vegan diet. Nutrient-devoid foods not only deplete your body of vitamins, minerals and antioxidants, but they also rob the stomach space that could be used for more nourishing options. It’s always a good idea to remove fake, refined foods from the diet, but even more important when on a plant-based diet when you have additional nutritional ground to cover compared to omnivores.
Which brings me to another point.
The food industry has tapped into a new market; vegan animal psuedofoods. Think “tofurkey” (more like to-what-they-fuck-ey), fakon, TVP (textured vegetable protein … it looks like dry dog food), veggie sausages packed with fillers such as wheat maltodextrin and soy, and soy cheese. Too much soy can disrupt hormone balance – it mimics oestrogen by binding to oestrogen receptor sites. Wheat, corn and soy are also sprayed to high-heavens with herbicides that negatively impact just about every cell in your body. Bottom line; no one needs this shit taking up residence in their digestive tracts!
Whether you’re an omnivore, vegetarian or vegan it pays to have the foundational philosophy of “qualatarian”, a phrase which here means; only eating REAL food. There is no need for fake-food. You can make burgers from chickpeas, Bolognese from lentils, cheese from cashews, yoghurt from coconuts and the list goes on. If you’re craving meat so badly that you feel the need to replace it with processed (for lack of a better word) crap, maybe you need to reconsider why you’ve chosen this dietary change in the first place.
Also consider …
How’s your digestion faring?
Bloated, gassy, reflux, developing fears of otherwise perfectly healthful foods because they make you feel sick? Are you constipated or, alternatively, loose? These are signs that your digestive system desires some TLC (tender-loving-care).
Plant-based diets require tip-top digestion as your body toils to access the nutrients from a plant’s cell wall. Many plant foods also contain enzyme inhibitors that bind to essential nutrients before you’ve had the chance to absorb them. These enzymes are removed by soaking and sprouting grains/legumes/nuts/seeds and eating a variety of cooked, fermented and raw veggies (rather than relying on salads in isolation). You don’t have to soak and sprout all the time (most of us would find this impractical) but it pays to be aware in case you feel you aren’t getting enough out of your plant foods.
Remember that bone broths and stews made from ‘on the bone’ cuts of meat contain nutrients such as glycine, glutamine and proline that soothe and repair the digestive tract. If you’re digestion ain’t amazing at the moment, these might not be the best foods to eliminate. You need the right microbiome (intestinal bugs) to make the most of plant foods. Establishing a fibre-loving forest of healthy trees – as a cute analogy for your gut ecology – before making dietary changes ensures that if you take the plant-based route your body has the means to thrive on it.
Immunity?
There’s a reason that chicken-soup is the poster meal for convalescence. Certain animals foods can nourish the immune system. Zinc – found in meat, poultry, eggs and seafood – is uber important for immunity. The amino acid profile is gentle on a sick tummy. If you’re prone to getting every virus around, you might not be a prime candidate for an exclusively plant based diet right now.
Brain-function?
Omega-3 fatty acids, choline, B-vitamins, saturated fats from organic animals, among other nutrients sourced from quality animal foods feed the nervous system. A poor functioning digestive tract can compromise brain function thanks to the gut-brain axis; these two body system’s means of communication. If you’re prone to mental illness (including generalised anxiety or panic attacks) or have always struggled with learning/concentration, there might be an underlying imbalance you need to address before considering eliminating the likes of fish, stews and eggs from your diet.
Healthy Experimentation
If you’re feeling off kilter about your current food choices you may like to trial different eating styles to see if by bringing in new foods (and taking others out) you find greater vitality. Experimentation is healthy if you tread gently, do your research to ensure you aren’t skimping on nutrients and stick to the “qualatarian” philosophy we discussed previously.
Remain honest with yourself. If feel flat after taking meat out (as an example) perhaps accept that this is a food that your physiology thrives on. You might desperately want to fit yourself into a nice little vegetarian/vegan/ raw vegan box but if you don’t feel the benefits that the “Vegans of Instagram” promise in their colourful salad posts, don’t feel obliged to stick with this eating plan out of ethics or principle. Just because a few people in your inner circle are now avoiding animals foods (and guilting you into doing the same), it doesn’t mean you must comply – you have options!
Find an approach that works for both your physiology (how your body feels) and psychology (your mindset around food production; how did the food get to my plate?). There are animal products and animal products. Plenty of farmers and butchers are passionate about grass-fed, organic, free-range and keeping the animals as happy as possible. They don’t believe in enclosed spaces, unnatural diets or hormone-supplementation. If you can’t thrive without eggs, fish, dairy, meat from time to time, source the best quality you can and balance it out with an abundance of plant foods.
This works the other way too, maybe you’ve grown up in a family of meat eaters and milk drinkers and want out. I always loved my chicken, gooey, gelatinous connective-tissuey lamb and beef cuts and eggs (especially in baking and pancakes!). That said, gallstone attacks are no joke – more painful than childbirth apparently- and these foods now irritate my gallbladder.
Was I initially thrilled by this predicament? No! Am I committed to staying pain-free? Indeed.
I’ve had to change my go-to meals, shopping trolley and dietary preferences – including my old mindset of “all the healing animal fats” (insert air-punch-cartoon-emoji-here).
I’m listening to my body and not attaching myself to any labels. I crave lots of veggies and green smoothies. I get protein from fish, nuts and seeds. Yummy bananas and sweet potato deliver plenty of energy. I love quality salt and drink lots of coconut kefir. Coconut cream and raw cacao provide extra nutrition without setting anything off. I’ll look at bringing rice back into my diet soon too. I trust that my body will guide me to more changes at the right time.
I encourage you to do the same.
No diet is relevant across the board. If you want to try vegan, try vegan – but stick to whole foods, educate yourself on how to build meals and snacks that provide everything you need and if you find that after a while it’s not working be open minded and open to change. Same with vegetarianism, try it if you want but don’t do the cheese and bread dominan version that sees many teens develop mental health, gut, hormone, skin and immune issues. Be smart.
“A beaut starting place is to use your newfound interest in nutrition to cut all refined, nutrient-devoid foods from your diet, increase your vegetable intake, and where animal products are concerned, buy organic, grass-fed, sustainably-sourced and free-range (and just cut down if you feel your diet is a little out of whack in its animal:plant food ratio)”