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A plant-based diet focuses mainly on foods from plants like fruits, vegetables, legumes, nuts, seeds, and whole grains, while minimising or avoiding meat, dairy, and processed foods. However, going fully plant-based without proper planning can lead to certain nutritional drawbacks.
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Without enough beans, lentils, tofu, or nuts, you may fall short on protein, leading to fatigue, muscle loss, and slow recovery after workouts.
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Plant-based iron (non-heme) isn't absorbed as well as animal iron. Pair iron-rich foods like spinach with vitamin C (like lemon or oranges) to boost absorption.
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Skipping fish means missing EPA and DHA fats vital for heart and brain health. Add chia seeds, flaxseeds, or algae-based supplements to bridge the gap.
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Without dairy, calcium intake may drop. Fortified plant milks, sesame seeds, and leafy greens can help maintain bone health.
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Zinc from plant foods is less bioavailable. Low zinc can weaken immunity and slow wound healing include lentils, pumpkin seeds, and whole grains regularly.
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A sudden fibre boost can cause bloating or gas. Increase intake gradually and drink plenty of water to let your gut adjust.
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Vitamin B12 is mainly found in animal foods. Deficiency can cause tiredness, nerve problems, and anaemia, supplements or fortified foods are essential.
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