Plant Based Diets: Improved Digestion, Weight Loss & More!

Cancer prevention, weight loss, and an overall healthy lifestyle - you can achieve this by simply changing your eating habits. Afterall, you are what you eat! From reducing inflammation to improving digestion, a plant-based diet can offer you an abundance of health benefits. We’ll go on to break down the concept of plant-based eating and share tips for incorporating more plant-based foods into your diet. Find out how small changes to your eating habits can lead to big improvements in your health and well-being.

What is a Plant-Based Diet?

Eating patterns that are centered around plants, either entirely or primarily, are what plant-based or plant-forward diets essentially are. Despite the name, however, these diets are not limited to just fruits and vegetables. They also include other foods such as nuts, seeds, oils, whole grains, legumes, and beans. It also doesn’t imply that the diet is strictly vegetarian or vegan. Rather than avoiding meat and dairy completely, plant-based sources just account for a greater proportion of the food choices.

Benefits of a Plant-Based Diet

Boosts your immune system

• Plants have essential nutrients including vitamins, minerals, phytochemicals and antioxidants that keep your cells healthy and your body balanced. 

Improved digestion

• This diet is rich in fiber, which helps to promote healthy digestion and prevent constipation. Fiber also feeds the beneficial bacteria in our gut, which supports overall gut health and may even help to reduce the risk of certain diseases.

Lower the risk of cancer and chronic diseases

• This diet is low in saturated fat, high in fiber, vitamins, and minerals
• Reduce inflammation because it contains phytochemicals and antioxidants 

Maintain a healthy weightReduce environmental footprint 

• More sustainable and environmentally friendly than diets that include meat and dairy products. 
• Requires fewer resources, such as water and land, to produce than animal-based foods.
• Limits the consumption of animal products which can help to reduce the demand for animal agriculture and improve animal welfare.

The Five Food Groups

1. Fruits 
2. Vegetables
3. Tubers (Ex. Starchy root vegetables like potatoes, sweet potatoes, & yams)
4. Whole grains (Ex. Quinoa, brown rice, wheat, oats, popcorn, etc.)
5. Legumes (Ex. Beans of any kind, lentils, etc.)

Please note that you should consume these foods in moderation, as they tend to be more calorie-dense and may lead to weight gain if over-consumed.

Beginner Tips

• Take baby steps! You can start by gradually decreasing your intake of animal products over time. Afterall, switching to a plant-based diet overnight can be difficult!
• Focus on whole foods. Choose whole, minimally processed plant-based foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds. These foods are rich in nutrients and will help you feel full and satisfied.
• Experiment with new recipes. There are plenty of delicious plant-based recipes available online and in cookbooks. Try experimenting with new recipes to find ones that you’ll actually enjoy!
• Plan your meals. Planning your meals in advance can help ensure you're getting all the nutrients you need. Aim for a variety of colors and textures on your plate, and make sure you're getting enough protein, iron, calcium, and other important nutrients.
• Stay hydrated! Make sure you're drinking enough water throughout the day, and consider incorporating herbal teas and other non-dairy beverages into your diet.
• Take supplements. Depending on your individual needs, you may need to supplement your plant-based diet like vitamin B12, vitamin D, or omega-3 fatty acids.
• Use apps! Plan your meals to help you adapt to this new eating habit more smoothly.

To learn more about plant-based diets, listen to my podcasthere!