Eating well

Going Vegan

Going vegan means eating only plant foods — it can be healthy and sustainable with planning, but needs attention to a few key nutrients, especially vitamin B12.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

A vegan diet excludes all animal products — meat, fish, dairy, eggs and honey — and is based entirely on plant foods. Going vegan is a lifestyle change that benefits from a little planning to stay nutritionally complete.

Why it matters

A well-planned vegan diet can be healthy at all life stages and is often lower in saturated fat and higher in fibre, with environmental benefits too. Without planning, though, it can fall short on nutrients such as vitamin B12, iron, calcium, iodine, omega-3 and vitamin D.

Practical tips

How to make it work

  • Base meals on a variety of vegetables, fruit, wholegrains, beans, lentils, tofu, nuts and seeds.
  • Take a reliable vitamin B12 source — a supplement or fortified foods — as it is not found in plant foods.
  • Include fortified plant milks and other calcium and iodine sources to replace dairy.
  • Get iron from pulses, wholegrains and green vegetables, with vitamin C foods to aid absorption.
  • Consider an algae-based omega-3 supplement, and vitamin D especially in winter.
  • Change gradually, learn a few reliable recipes, and check labels for hidden animal ingredients.

Good to know. Vitamin B12 must come from a supplement or fortified foods on a vegan diet, as deficiency can cause serious nerve and blood problems. Pregnant and breastfeeding women, babies and children on vegan diets need particular care — seek dietitian advice.

Answers

Going Vegan: frequently asked questions

What nutrients do vegans need to think about?

Especially vitamin B12 (from a supplement or fortified foods), plus iron, calcium, iodine, omega-3 and vitamin D. With planning and fortified foods or supplements, a vegan diet can meet all these needs.

Is a vegan diet healthy?

A well-planned vegan diet can be healthy at all stages of life and may lower saturated fat while raising fibre. The key is variety and covering the nutrients that are harder to get from plants alone.

Related

More on eating well

Mediterranean DietThe Mediterranean diet is a way of eating rich in vegetables, fruit, wholegrains, beans, o…DASH DietThe DASH diet is an eating pattern designed to lower blood pressure, rich in fruit, vegeta…Intermittent FastingIntermittent fasting means cycling between periods of eating and not eating, such as the 5…Low-Carb DietA low-carb diet reduces carbohydrate foods such as bread, rice and sugar in favour of prot…Low-FODMAP DietThe low-FODMAP diet is a short-term, dietitian-led approach to identify which fermentable …Gluten-Free DietA gluten-free diet avoids gluten, a protein in wheat, barley and rye. It is essential for …

Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Eat well & Live Well
  • British Dietetic Association (BDA)
  • UK Sport / registered sports dietitians (where relevant)

Building health-promotion or lifestyle content?

We create clear, accurate, referenced health explainers, guides and behaviour-change content for teams and learners.

Talk to us ☎ +44 7448 439750
☎ Call Get a Proposal