Healing through a Vegan Lifestyle
The American Academy of Nutrition and Dietetics (AAND) asserts that “well-planned vegetarian and vegan diets are both healthy and nutritionally adequate.” Recent research indicates that plant-based diets, including veganism, offer numerous health benefits, such as aiding in the prevention and management of various diseases. AAND acknowledges that vegan diets are appropriate for individuals of all ages, noting that “vegetarians and vegans have a lower risk of specific health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain cancers, and obesity.”
According to Leslie Durso, a vegan chef and food allergy expert from Marina del Rey, CA, adopting a vegan diet is a more wholesome and natural approach to eating. “Your body instinctively knows how to process these foods—plants are easily digestible and provide all the essential nutrients you need,” she explains. Plant foods are rich in vitamins, minerals, antioxidants, phytonutrients, and fiber, all of which play a critical role in preventing and treating common health issues.
Conversely, a diet lacking in essential nutrients can have detrimental effects on your health. The Journal of the American Medical Association reveals that “dietary factors are significantly linked to a considerable number of deaths from heart disease, stroke, and type 2 diabetes.”
Dr. Ashley Boudet, a wellness consultant and co-author of The Ultimate Age-Defying Plan: The Plant-Based Way to Stay Mentally Sharp & Physically Fit, states, “Numerous studies demonstrate that plant-based diets can help prevent heart disease, diabetes, and cancer for various fascinating reasons related to the interactions of the chemicals found in these foods within the body.” She adds that plants contain micronutrients, vitamins, minerals, and macronutrients like carbohydrates, fats, and proteins, with disease prevention largely stemming from the micronutrients that help restore balance to bodily systems.
The Connection to Digestion
Within the macronutrient category is fiber, which is largely absent in animal products, Boudet explains. “When discussing gut health, many people do not consume enough plant fiber, leading to digestive issues.”
In addition to fiber, certain nutrients found in plant-based diets foster healthy bacteria that support a well-balanced microbiome, according to Reinfeld. “B vitamins, magnesium, calcium, iron, potassium, vitamin C, vitamin E, vitamin K, beta-carotene, and phytochemicals possess anti-inflammatory properties that contribute to a balanced microbiome and digestive health,” he elaborates.
“When you consume kale, your body knows how to utilize every vitamin and break it down effectively,” Durso notes. “Plants inherently offer more fiber, antioxidants, plant compounds, and vitamins, making digestion easier. A high-fiber diet aids in detoxifying the body and promoting overall health.” Following a plant-based diet enables you to feel fuller, maintain regular bowel movements, and assist in disease prevention due to reduced inflammation.
Unfortunately, many individuals experience digestive challenges. The National Institutes of Health reports that digestive disorders affect between 60 and 70 million Americans, with issues ranging from allergies to irritable bowel syndrome (IBS), gallstones, ulcerative colitis, Crohn’s disease, and more.
“A high-fiber, thoughtfully planned vegan diet can promote a healthy gut lining and minimize the risk of food allergies,” Durso emphasizes. “There are immense benefits to adopting a whole-food, plant-based diet regarding gut health and the enzymes and probiotics in your system.”
Reinfeld identifies dairy as a primary food allergy culprit. “For those with lactose intolerance, transitioning to a plant-based diet, rather than relying on antacids or other digestive aids, could be incredibly beneficial.” He also mentions that eggs and gluten frequently trigger allergies or intolerances, though gluten is often easier to adapt to due to the increased availability of gluten-free options alongside plant-based choices.
However, gut health encompasses more than just proper digestive function. Numerous experts connect gut health to overall well-being, with research indicating its potential impact on heart disease, cancer, diabetes, rheumatoid arthritis, and other autoimmune disorders.
“Current findings reveal that gut health may influence your brain and overall bodily functions. Previously, the brain was considered the central control point, but now it appears that the gut may hold greater significance,” Durso explains.
Nurturing Your Gut Health
When discussing digestion, it’s essential to cultivate and maintain a balanced microbiome, which can be achieved through fermented plant-based foods, Boudet points out. “Plants naturally possess anti-inflammatory properties due to phytonutrients that aid in balance,” she says, adding that certain vitamins and minerals play key roles in controlling inflammation. “Without these nutrients, it becomes challenging to manage the inflammatory processes in the body.”
Boudet observes that when people are instructed to eliminate specific foods from their diets, they often react to those foods that satisfy their cravings, like cheese. “The body’s response can be akin to an addiction,” she shares. “Transitioning away from these foods to incorporate healthier, digestible plant options can be a gradual process.” While it may take months to remove allergenic foods, individuals often end up accessing a wider variety of foods.
Some inflammation is a natural response for the body’s healing process. When addressing inflammation, Boudet highlights three critical factors in naturopathic medicine:
- Vitamin D: Many individuals, including those consuming meat, lack sufficient vitamin D from dietary sources and may benefit from supplementation. While few plant or animal foods provide vitamin D, it can be found in fatty fish, beef liver, egg yolks, and certain mushrooms.
- Healthy Fats (like omega-3): In a plant-based diet, healthy fats typically come from seeds such as flax, hemp, and chia, which provide a rich source of omega-3s. Various plants, even leafy greens, contain smaller amounts of these fatty acids. Opting for food sources over supplements (excluding Vitamin D) and incorporating diverse plants in your diet is ideal.
- Probiotics (or maintaining a healthy microbiome): “Fermented vegetables like kimchi and sauerkraut highlight fermentation, an emerging topic in plant-based nutrition,” Reinfeld adds. He includes cultured beverages (like kombucha and kefir), as well as plant-based yogurts, in this category. One key ingredient used in homemade plant-based cheeses is rejuvelac, derived from sprouted wheat berries, which imparts a tangy and cheesy flavor.”
The Joy of a Vegan Lifestyle
Beyond the health benefits, transitioning to a plant-based diet can also foster a profound sense of joy.
“For me, the greatest joy of vegan eating comes from minimizing suffering in the world through my daily choices,” Reinfeld expresses. “Sharing this perspective through our business allows us to contribute to a more sustainable future, instilling a sense of purpose and passion.”
Boudet shares similar sentiments, stating, “Fully embracing a plant-based lifestyle brought a remarkable spiritual shift in my life. I feel more connected to the earth, to nature, to animals—essentially to everything around me. This was an unexpected yet rewarding change.” She enjoys sharing this lifestyle with her family. “I find joy in eating more than ever,” she adds, mentioning that her husband, a chef, loves to cook. “Seeing our children excited about consuming plants, whether it’s sprouts, celery, or fresh carrots from our garden, allows us to discuss the origins of our food and our connection to nature.”
Durso concludes, “Transitioning to a vegan diet enhances not only physical health but mental well-being as well. It brings peace of mind—you find harmony in your diet while supporting nature, animal welfare, and your health.”
Understanding the Differences
Plant-based diets can encompass a range of practices, such as primarily consuming plants while occasionally including animal products like meat, poultry, fish, eggs, and dairy. This spectrum includes vegetarian diets (predominantly plants, with limited animal products) and vegan diets (entirely plant-based, devoid of all animal products).
Regardless of the specific diet followed, all emphasize a diverse intake of fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats (such as olive oil). Although veganism is often linked to better health outcomes—due in part to higher fiber and lower saturated fat and sodium—it requires careful planning. This is essential to ensure adequate intake of protein, iron, calcium, and vitamin B12.
NOURISH Your Path to Well-Being
Words by Mark Reinfeld and Dr. Ashley Boudet
Nutrition significantly influences healthy aging, but other key factors also contribute to a long, happy, and healthy life. To keep these factors in mind for everyday living, we’ve developed a simple acronym: NOURISH.
- N: Stands for Nutrition. Your diet serves as the cornerstone for a healthy body. Strengthening your body starts with prioritizing excellent nutrition.
- O: Refers to Oxytocin, known as the “happiness hormone.” Daily activities like exercising, immersing yourself in nature, and practicing meditation can help stimulate this hormone.
- U: Means “Use It or Lose It.” It’s never too late to bolster your fitness or engage your mind. Regular movement, whether gentle or vigorous, significantly benefits your overall functioning.
- R: Represents Relationships. Meaningful social interactions are pivotal. Sharing stories and being of service to others can be profoundly healing for the soul.
- I: Stands for Intention. Living intentionally involves being present in your actions and proactive about your choices. Clarifying your values and life vision is essential in guiding your actions.
- S: Refers to Sleep. Sleep plays a vital role, acting as a daily reset for body and mind. Adhering to regular circadian rhythms is crucial for hormonal and metabolic regulation.
- H: Represents Hydration. Water sustains life! Remember that proper hydration is key to alleviating fatigue, sinus congestion, allergies, dry skin, headaches, heart palpitations, constipation, spasms, indigestion, and other common ailments.
