Ask about seeing a registered dietitian and/or gastroenterologist
If you’re recovered from your ED and are eating a normal vegan diet, your doctor should look into why you have multiple deficiencies
That sucks :( I guess I’ve been lucky, both the original dietitian I was referred to and the one I was transferred to after her have been completely fine with me being vegan. They’re both quite young which might be something to do with it?
I think age does have to do with it. More open minded. Willing to find alternatives. New schooling structure. I don’t think older doctors have to get re educated unless they seek it out.
Doctors generally need to get continuing education per licensing cycle to retain their license (I think the quantity of hours and how long each cycle is varies state by state), but that doesn't mean that they're seeking out dietary topics. There's typically a range of topics that can satisfy the hours.
Very true. And I know science is always changing and sometimes those who have put our books on topics don’t want to be viewed as having been wrong instead of accepting that things can change
Part of It is cultural for sure ... Another huge aspect is just the reality of your living situation. Talk to a tribe living in rural Kenya about veganism and they'll probably laugh in your face.
When you barely have enough to eat, and you're struggling for survival, when you literally have to find every single meal you will consume, well being vegan is very much a luxury in that case. In many poor countries, you are going to take what you can get / afford. It's a matter of survival.
In many developing countries though, such as India for example, vegetarianism is very common. Not veganism, but vegetarianism in general thrives in some Hindu and Buddhist countries.
For the OP: Is your doctor advocating for you to go back to consuming meat as part of your regular diet, or perhaps are they providing you options towards vegetarianism(or ovo-vegetarian), which I imagine should be able to accommodate addressing most any deficiency.
> Talk to a tribe living in rural Kenya about veganism and they'll probably laugh in your face.
Not so sure.
* https://www.thenomadicvegan.com/vegan-kenya-travel-guide/
"In most Kenyan homes, day-to-day meals mainly consist of vegan ingredients. This is because vegetables and fruits are abundant in Kenya and are way cheaper than animal products in most areas."
i love sharing [this article](https://www.cambridge.org/core/journals/public-health-nutrition/article/conflicts-of-interest-for-members-of-the-us-2020-dietary-guidelines-advisory-committee/843992D8901540296BCEB43D716C1497#)
i’ve had dietitians tell me that vegan diets stem from a place of privilege while working alongside them.
it’s important to find someone ie a dietitian/md that’ll support OP because biases do exist even among the professions sadly
I recommend the supplement. The effects of B12 deficiency can be lifelong and debilitating if left unchecked. It's incredibly easy to avoid and a lot more than just vegans supplement.
Also an Algae DHA, EPA supplement isn't a bad idea as those are not going to be present in your diet unless you are eating a butt-ton of seaweed. They aren't essential for keeping alive, but there is a growing body of research about how they may be good for protecting brain health.
Do you use nutritional yeast? That sucker is just B vitamins. It’s like 600% B12 and B6 in a tablespoon. As for vitamin C if you like bell peppers and zucchini those are primarily vit C as well. That or drink orange juice. Vitamin C should be the easiest one to get. Iron deficiency is one people struggle with a lot. I suggest a lot of beans and leafy greens.
It's also hindered by caffeine and calcium intake! I used to take all my vitamins with my morning coffee but then I switched to taking them at lunch time.
Too be clear, not all Nutritional Yeast has B12, check your labels as about half the brands I've checked do not fortify.
To be sure, get a B12 spritzer spray thing. They come in nice flavours and you just spritz it under your tongue once a day and it's one of the best ways to supplement B12.
I mean no offence, but how do you have a vitamin c deficiency eating vegan? I can't imagine you're eating much fresh fruit or veg at all at that point.
Supplement, absolutely! Some vegan multivitamin is mandatory if you ask me. I like vio life, but there’s many good companies. Pick one you like. Also look up vegan dietitians like Simnett Nutrition for inspiration. Fraser Bayley is awesome too!!!
Take vitamins? Drink smoothies with the powders you need? Smoothies is the easiest natural way in my view. And take vitamins. I buy 5+ bunches of Kale and then wash it and strip off the vein and put into a freezer zip lock and put into the freezer. Then you can add frozen raw kale which has tons of Iron, zinc and other goodies. You can get fresh lemons and make lemon water, which will help with the 'C'.
Tofu (iron + zinc) + bell peppers (vit C which also helps absorb iron better) + b12 supplement would be helpful for these. Here are some recipes you could try:
[https://www.eatingwell.com/recipe/252284/pineapple-tofu-stir-fry/](https://www.eatingwell.com/recipe/252284/pineapple-tofu-stir-fry/)
[https://thefoodietakesflight.com/vegan-black-pepper-tofu-chicken-steaks/](https://thefoodietakesflight.com/vegan-black-pepper-tofu-chicken-steaks/)
[https://hannahmageerd.com/easy-tofu-fajitas/](https://hannahmageerd.com/easy-tofu-fajitas/)
But depending on how bad your deficiencies are you might want to also supplement for all of them.
Nooch is tasty but there is nothing wrong with supplements - and many nooch brands are supplemented with B vitamins anyway. Actually nooch does not naturally contain B12 so any nooch that supplies B12 is supplemented.
Foods and Human Nutrition scientist here!
So..these are all definitely common deficiencies that vegans experience.
they're all also EASILY treatable with supplements. no need to compromise your ethics!
Just be aware, some supplements themselves are not 100% vegan. you'll want to research the specific brands of supplements that you take to make sure they dont use animal biproducts. (a lot of capsules use gelatin)
So you supplement those and generally make sure you’re eating enough calories. If you have a vitamin c deficiency as a vegan I very much question if what and how much you’re eating and I guess how recently you recovered from the ed.
I’m nearly 6 years into recovery! My calories are very good atm thank you genuinely for the concern though💓 I found the vit c strange tbh I have a citrus allergy so I thought I was reasonably cautious, I’ve learned from the comments that there could be absorption problems so that’s one of the things I’m going to speak to my dr about at my next visit
The only supplement vegans should take is B12. The animals meat eaters eat are supplemented with it.
If you are eating a variety of whole plants and fruits you shouldn’t have any problem with vitamin C or iron. Green leafy vegetables have a good amount of iron. Pretty much all fruits are loaded with vit C.
I have been vegan for 11 years. I’m 60 years old and just had full bloodwork done for screening and everything was fantastic. The only supplement I take is vitamin B12.
Not if they are already deficient! They should at least supplement to get their levels up.
And I don’t see any reason not to cover your bases with a simple multivitamin.
B12, vitamin C and iron all work together (and almost everyone needs to supplement with b12 now since cows used to get it from the microorganisms in dirt when out to pasture) & I just found this out recently. Get the book “Becoming Vegan” by Brenda Davis, R.D. (Registered Dietician) and Vesanto Melina, M.S., R.D. (Registered Dietician plus a Master’s degree). Quickest guide: whole plants and the bowl rule: a grain, a green (cruciferous veggies), a bean (seed, nut) and a sauce. Add fruits and veggies at will. Yum. Your deficiencies are an easy fix (mine were identical & I considered myself well-educated!) and many vegans don’t do enough research when they start out. Have fun and good health!
People who eat meat based diets also get deficiencies.
I suspect your previous ED might cause you to eat a very restricted diet. As long as you're eating a balanced diet, you shouldn't be deficient.
Go and see a nutritionist. Doctors don't know much about diet.
You don’t have deficiencies because you’re vegan, but because you’re not planning your diet well.
Outline for a Comprehensive Vegan Diet that Meets All Nutritional Needs
1. Understanding Nutritional Needs:
- Macronutrients: Proteins, carbohydrates, fats.
- Micronutrients: Vitamins, minerals, and trace elements.
2. Protein Sources:
- Legumes: Lentils, chickpeas, beans.
- Soy Products: Tofu, tempeh, edamame.
- Nuts and Seeds: Almonds, chia seeds, hemp seeds.
- Grains: Quinoa, amaranth.
- Seiten*
3. Essential Fatty Acids:
- Omega-3 Sources: Flaxseeds, chia seeds, walnuts, algae oil.
- Omega-6 Sources: Sunflower seeds, safflower oil.
4. Vitamins and Minerals:
- Vitamin B12: Fortified foods (nutritional yeast, plant milks) or supplements.
- Vitamin D: Sun exposure, fortified foods, or supplements.
- Iron: Lentils, chickpeas, fortified cereals, leafy greens (enhanced by vitamin C intake).
- Calcium: Fortified plant milks, tofu, tahini, almonds, leafy greens.
- Zinc: Legumes, nuts, seeds, whole grains.
- Iodine: Iodized salt, seaweed.
5. Fiber and Antioxidants:
- High-Fiber Foods: Fruits, vegetables, whole grains, legumes.
- Antioxidant-Rich Foods: Berries, nuts, dark leafy greens.
6. Meal Planning:
- Balanced Plates: Ensure a mix of proteins, healthy fats, and carbohydrates in each meal.
- Variety: Rotate different foods to cover a wide range of nutrients.
- Supplementation: Consider B12, D, and other specific needs based on individual dietary gaps.
7. Hydration:
- Drink plenty of water throughout the day.
- Include hydrating foods like fruits and vegetables.
8. Special Considerations:
- Pregnancy, Lactation, and Children: Adjust intake of critical nutrients like B12, iron, and DHA.
- Athletes: Increased protein and calorie needs.
9. Monitoring and Adjusting:
- Regular blood tests to check nutrient levels.
- Adjust diet based on health markers and dietary needs.
10. Resources and Support:
- Nutritionist consultations.
- Vegan nutrition guides and apps.
- Community support groups.
By following this outline, you can ensure that a vegan diet is nutritionally adequate and supports overall health.
Use cronometer to track nutrition, ensure you’re eating enough calories in addition to micronutrients.
>Protein Sources:
Legumes: Lentils, chickpeas, beans.
Soy Products: Tofu, tempeh, edamame.
Nuts and Seeds: Almonds, chia seeds, hemp seeds.
Grains: Quinoa, amaranth.
SMH where’s the homie seitan? Almost pure protein. Seitan was my savior when I became vegan coming from eating 5 lbs of chicken breast per week
Hi this is most definitely not a restriction tool, I was vegetarian transitioning to vegan before I even developed my ed and have worked closely with my mental health team to avoid it becoming a restriction tool after taking a break for a long time. I do understand the concern but I have ed history not an active ed
And then use veganism to dismiss what their doctor says and come here for support. The discussion is about veganism but the real problem is the eating disorder.
I honestly don't think ED patients should be drastically changing their diets. Get your mind right first then see how you go, because when you're still in restriction mode you are naturally going to treat any diet change like that, and you may get even sicker.
Thank you for saying this. I am highly empathetic towards animals (more so than most people I know), but due to a history of anorexia I cannot thrive on a vegan diet. Anytime I mention this in this sub I'm called a necrovore, carnist and animal abuser. I do what I can to get my animal products from free range farms, free range eggs, etc. but I'm still attacked like no tomorrow by vegans.
Or the doctor finds out that the patient is vegan and claims that everything that is wrong with the patient is because of the vegan diet. When the patient keeps pointing out that they had a long history of ED or a current one, which might be the reason why they have deficit in the first place. But the doctor keeps saying "vegan is the problem."
I saw that happen. And I saw what you wrote also happen. And many other thing. So let's not draw conclusion. OP here has a concern and it's better to help them without prejudice.
I'd say only at first you have to pay more attention, once you get used to it you do it pretty much automatically, on autopilot. Same goes with omnivores, it's not exclusive to vegans.
Not necessarily.
Meal planning for carnists is going to a look similar way when you take the time to break down what macros they’re eating.
You don’t *have* to plan your meals in such a rigid way; it’s just to let people know what foods contain what so that they can add what they’re deficient in
Nah, you just learn good foods to eat, and then eat those foods. Doesn't mean you can't have junk food sometimes or whatever. For many of these things, it's as simple as putting some hemp seeds on your porridge for omega 3 (for example).
This is nothing new for my carnist eyes. This is how one should eat, just without the animal products.
Have you been seeing your doctor for deficiencies if normal eating looks like a job for you?
you should add selenium, omega 3 and choline to supplements. i know that you can eat brazil nuts for selenium but its at least not recommended in europe. vegans can also benefit from supplementing creatine, taurine and carnitin.
also mention that chickpeas alone don’t have a good amino acid balance individually, you need to add whole wheat to your diet as well so the amino acids complement one another to get full proteins.
you left out b9.
and also omega 9. (don't think the body makes sufficient omega 9 from omega 3 either, it's just not happening.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551151/)
My understanding is this list contains vitamins/minerals that are harder to get in a vegan diet compared to an omnivore diet. Isn’t B9 something obtained easily in a vegan diet since you get it mostly from veggies and such? Curious to know though.
Make sure to eat iron-rich foods with vitamin c-rich foods (and/or take the supplements together). It helps it absorb better. B12 should always be taken sublingually and during a meal, or else it isn't doing much of anything.
You might have a digestive issue or could be eating something you're intolerant to, causing poor absorption.
You should see a dietician. General doctors know jack shit about nutrition.
What deficiencies do you have? Did you approach your doctor with concerns about your diet? I've never told mine and the only thing I've ever been tested for is B12, which I do supplement. Other than that and vitamin D, I no longer supplement at all, but get nutrients from food.
MD here. And Vegan. Any diet can be healthy or garbage. Being vegan in and of itself is not a problem.
What is the status of your ED? Are you eating enough overall?
What are the deficiencies and what are the recommendations to correct them?
Are you getting a balanced plant based diet?
You can find information online to help you find plant sources for your deficiencies.
My ed hasn’t been active for nearly 6 years and I maintain a good amount of calories and meals & snacks. I honestly have no idea why I didn’t put this in the og post🤦♀️ I have iron deficiency, b12 deficiency, zinc deficiency, and vitamin c deficiency. The only advice my dr gave me was to start eating meat again basically, I’ve spoken with my team that work with my ed and they’re happy for me to be vegan on that side of things but obviously take the deficiencies seriously based on what they’ve said and advise here I’m going to ask to work with a dietitian and see if we can come up with a plan.
These are easy. You don’t need a dietitian for these.
For iron deficiency get an over the counter iron supplement (ferrous sulfate or ferrous gluconate) and take one 3 times per week (M,W,F to keep it simple). Do not take iron pills every day. Your body will absorb it better with a day off between doses. Expect it to take several months to get caught up on iron. That is ok.
For B12 deficiency get an over the counter supplement and take one every day (by the way even omnivores can get B12 deficiency. B12 is not made by animals. It’s made by bacteria that live in dirt.) Take a folic acid supplement also. Same for zinc: an over the counter supplement, one pill daily. The vitamin C is surprising because most people who eat citrus and pickles get plenty, but again it’s easy to get a supplement and take one daily. That should cover the deficiencies.
What is notable here is that you are not deficient in protein. And it sounds like your weight is healthy. I suspect that on the vegan diet your cholesterol profile is favorable (vegan diets tend to produce lower “bad” cholesterol levels) and you likely get more fiber than the typical omnivore. The biggest nutritional deficiency that occurs in the US is fiber; most omnivores get very little. Fiber is important for satiety (feeling satisfied after eating) and for gut health. I suspect that lack of fiber is a major contributor to the obesity epidemic. So stick with the vegan diet: the benefits are real and your deficiencies are easy to correct. I suggest to people that they make whole grains and legumes the core of their diet with lots of fruits and vegetables to add variety and round it out. I personally take advantage of whatever is in season at the local farmers market. This past Saturday’s market had a bumper crop of strawberries so that’s what we’ve been snacking/feasting on (fun fact: strawberries help prevent stomach cancer). If you are wondering, my specialty is Internal Medicine.
I would suggest to your physician that you will take the supplements and ask them to recheck everything in 3 months and again in 6 months. Take care.
The Physicians Committee For Responsible Medicine [has a page on their website where people can search for plant-based doctors](https://www.pcrm.org/findadoctor) near them.
I would also note that doctors often don't know much about nutrition.
According to the [position statement](https://pubmed.ncbi.nlm.nih.gov/27886704/) of the Academy of Nutrition and Dietetics:
>appropriately planned \[...\] vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. \[...\] Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.
So vegan diets can be a healthy option if they are appropriately planned. If you have nutritional deficiencies, you are probably eating a vegan diet that is improperly planned and it might make sense to speak with a nutritionist to help plan a vegan diet that is healthy for you.
See a registered dietitian. They can work with your doctor to address deficiencies and any potential triggers for your ED through a meal and supplement plan.
Ahh; so all fixable with suppliments :o Hopefully you can get supplements and prove to your doctors that you'll be okay! :> I take a regular Multivitamin and a Zinc and Iron specific vitamin!
They learn all about pharmaceuticals but they don’t learn about veganism in med school. I had a doctor that thought veganism meant eating more herbs. Some educate themselves about it and some don’t.
I would research the deficiencies and how to balance them with diet and, if necessary, vegan supplements.
You realise doctors study like 4 hours of nutrition through their entire university program? Most of them are completely clueless and unfit to give you any advice on this topic.
See a dietitian, preferably one specialising in vegan diets.
For your own health and safety, you need to consult a registered dietition or other professional, not the vegan reddit that's going to be heavily biased towards giving you answers to support you continuing to be vegan. I know that's what you want, and that's fine!! But feedback and support for that should come from a medical or dietary professional who is going to put your health first regardless of this sub's desire for people to remain vegan no matter what.
Get help from a registered dietitian.
Do not rely on the internet, or Reddit!
Some of the best athletes in the world are vegan, and have no issues. They all have help from a dietitian.
They will focus on resolving your deficiencies. There is a slim chance that may require medication so also listen to your drs.
But on diet - find a dietitian!
Drs deal with fixing things after they happen. Diet happens before that. Most drs therefore know very little about this preemptive healthcare!
Are you taking supplements, especially b12 which is absent from plant based food? Most human in occidental countries, vegan or not, are also deficient in D vitamin and iodine.
Most of these make sense, but Vitamin C? You either have a poor diet overall or have something going on preventing you from absorbing nutrients (like celiac disease). So many plants are full of vitamin C, from the obvious citrus fruits to strawberries, broccoli, peppers, tomatoes, and even potatoes. Just sounds like something else is going on.
The vit c surprised me tbh, I have a citrus allergy so I thought I was somewhat cautious about it. I’m gonna speak the my dr about a dietitian, supplements, and some testing at my next appointment
If you like Mushrooms, fresh ones contain a lot of the things Vegans tend to lack.
If you don’t like the spongey texture, it is helpful to sauté them in a dry pan (with no oil) until a lot of the water cooks out, once the mushrooms have reduced to half the size add your favorite butter or oil and they crisp up nicely and can be eaten with whatever you like! (We like to put them on a veggie burger)
Mushrooms have:
Iron, zinc, potassium, phosphorus, selenium, calcium, folic acid
Vitamins B1, B3, B5 and B12, C and D.
IMO they are slept on as an excellent addition to the vegan lifestyle providing a lot of the things we need to thrive
I feel like almost no commenters have noticed this.....
Its not a good idea to be encouraging someone with an ED to ignore their doctor .. and yet almost everyone is
The vitamin C deficiency is the one I just can't explain in any other way than an ED tbh. That or being an oreo-vegan which sounds way less likely in this case.
I have ed history not an active ed. I do understand your concern but as I mentioned in my post my team that worked with me since I got to a certain point in my recovery are perfectly happy with me being vegan.
I’ve been vegan for 9 years and I’ve never had a deficiency. I get blood tests done every year. It’s definitely not the vegan diet. It’s probably just because you’re not eating enough food 🫶🏼
Easy. Use cronometer to meet your goals til you understand it naturally. I dont have any issues with this. Deficiencies are prevalent in meat eaters btw...and considering doctors avg around 24 hours of nutrition studies which is nothing id be looking for advice elsewhere from a plant based nutritionist or dietician for example.
Most of these are classic vegan deficiencies, but vitamin C? What on earth are you eating?
And the list of deficiencies is indeed severe, I understand why your doctor didn't just want to go for supplements (though you should supplement all of these, asap). If these are all showing up as missing, you are likely missing a lot more, and animal products might be a way to cover all your bases and boost absorption - they happen to be key sources for everything but the vitamin C. I very much understand your ethical concerns though, and you can likely do a lot better than this while staying vegan. It is fair to put your health first though.
But with you lacking all of these, I'm honestly wondering if you are even eating enough calories. If you eat sufficient calories on a vegan diet and have it somewhat varied, having this many deficiencies is generally something that takes quite a while to develop. This likely goes beyond veganism, with you not eating enough in variety or quantity. Even people on the standard American diet, which is pretty much as bad as it gets, don't develop vitamin C deficiency. That is nearly unheard of outside of historical sea voyages, as vitamin C is so abundant in fresh food.
I’d get on [chronometer](https://cronometer.com) , start entering my food and find out what deficiency you have, then google what foods have those missing nutrients.
If this is a primary care doc, I'd recommend seeking out an actual nutrition specialist. Most primary care doctors don't actually get much (or any) nutrition training.
As a fellow vegan with an ED, I gotta say, I'm with you 😭 Though yours sounds much more extreme than mine, given that you're working with a team. You're a trooper and we're all proud of you.
Which deficiencies in particular? Is it something that can be easily supplemented? Or does your team see any problem areas or have any advice?
Personally, my ED sometimes makes drinkable nutrition the best call, so I'm a huge fan of vegetable blends like V8 Juice or meal replacement drinks like Soylent or Huel.
Just remember: "as far as practical and practicable" is a thing for a reason. Think of it this way: *You're much more of a help to animals if you're alive to champion them.*
Motherearthlabs.com is a really good source of high quality drinkable nutrition I did to heal a lot after recovering. Been using this company on and off for over ten years.
Doctors take one class on diet and then consider themselves experts and their word law. Talk to a licensed dietitian, they should be able to help you find foods to help you rather than tell you to just give up your ethics.
What an absolute turd of a human. I hate them for you. But I have a very low opinion on docs in general. First rheumatologist I had to see told me I didn’t have arthritis, I was just fat. Spoiler alert: it was indeed arthritis and thanks to his refusal to do his actual fucking job, I have to get both hips completely replaced in my 30s (1 down, 1 to go)
I sorry you are going through this. I've been in similar situation (iron deficiency and anemia). I solved it with a suplement. I'd say it's the fastest way to get better then you can adjust your diet to have enough of those. However if there's any other underlying issue it won't work. I'd look into it as being deficient in vitamin C is not that common if you eat fruit and veggies. I hope you can solve it.
Do you take a multivitamin? I have trouble processing food due to a genetic disorder, I was deficient in vitamins and minerals before I was vegan, it may not be your diet. It could be an underlying medical issue.
I am taking a vegan multivitamin now and I'm all leveled out as of my last blood work a couple of months ago.
So I know that you're getting bombarded with advice but I want to chime in on this for two reasons: 1 I'm a Chef 2: Hubby is vegan.
Kudos to you for beating your ED and keep on beating it every day!
As for your diet, I am 100% echoing the sentiment seeing a dietitian or nutritionist that specializes in your specific requirements.
Also a good guideline to follow is Dr. Michael Gregor's daily dozen. My hubby is currently following it and it's really helpful to ensure he gets what he needs.
It *is* overwhelming at first, but once you find a way to incorporate the seasoning and things into food you already enjoy, it's not so bad
In any case, best of luck in your journey.
I had problems with my stomach last year and the response I got from my doctor was ‘just have chicken and rice for now’ and when I said I was vegan so would tofu be ok or another replacement that would be good.. he said ‘it needs to be chicken. So no, chicken and rice’ :/ idiots.
I had those issues too. I just started taking supplements, adding nutritional yeast to my diet. More leafy greens. Yeah changing your whole sway if eating for a Dr. is ridiculous. I hope you find a good nutritionist but supplements do work. Also try to get at least 20 minutes of sun a day. 😊
I think there's some really good advice in this thread, but please also remember that your health should be your priority and that the advice of a doctor should 100% trump advice from a subreddit that has shown itself to be pretty toxic on a regular basis. My husband and I have been 99% plant-based (after years of being vegetarian) for the last 4 years, and he has recently been diagnosed with non-alcoholic fatty liver disease which has required some re-thinking of his diet.
Consider, what are your reasons for going Vegan? Is it animal wellbeing, environmental issues, religion? Whatever your reasoning is may help guide you if being vegan is truly not an option at some point in the future. (I'm not saying you can't be vegan, but I don't know specifically what your deficiencies are and I'm not a doctor.) There's a lot of space between being an omnivore who doesn't care what or who they eat and being a strict vegan. If need be, you may be able to find an in-between that satisfies your doctor, your medical needs, AND your moral convictions.
Good luck and good health!
Sort out your gut so you actually absorb the food you eat , see a good vegan dietician nutritionist, get a full blood test to figure out what exactly the problem is.
Everybody says this to me. Doctor or not. I don’t want your biased study pushing agendas. If we can fly to the moon we can find new ways of eating and being. It’s ridiculous and offensive.
This, people is why you don't wing your vegan diet. Do your research on nutrition before committing. You risk running into health problems later on down the line when you don't... this only hurts our cause
Exactly. It probably isn’t that the doctor thinks being vegan in general is bad, it’s just bad for this person at this time, since they are in recovery
That sucks to hear from a doctor. How are you feeling about it right now?
Would you be willing to share more about what's going on for you, and what things you are below reference ranges on in your most recent blood panel results?
You have to considered a new doctor...
Maybe not lol, but in all seriousness, supplements and super foods exist for you to address your deficiencies, you shoul also consider seeing a nutritionist though
They’ve been taught wrong and follow a traditional food pyramid of high cholesterol and grains. you can get everything you need from plants, just need to start eating more healthy food. Wishing you luck in your journey
dont ask people on reddit who arent qualified in a medical profession for advice over a real doctors. Get a second opinion from another doctor and see a specialist.
I don't normally comment on things like this but after seeing 90% of the other comments ignoring your mention of an ED -- please remember that veganism means avoiding animal exploitation as far as is '*practical and possible*'. If being vegan means you're having to think about what food you eat a lot more than you otherwise would and that might negatively impact you, please consider relaxing your veganism until you are further in recovery. If veganism is threatening your recovery from a serious disease, it isn't 'practical'!
It's easy to use veganism as a means to continue controlling your food in an unhealthy way, even when you don't realise that's what you're doing (and even if you are also doing it for the animals!). But remember, you are an animal! You have to look after youself, too. And from a practical perspective - you want to be vegan in a healthy, long-term, sustainable way. Entwining it with unhealthy habits you are trying to break free from isn't good for you or the animals. Be kind to yourself.
Thank you! You’re the only comment mentioning it so far that hasn’t come off as rude tbh😅I’m nearly 6 years into recovery and I’m doing well but thank you for the concern it’s very nice to know there are good people out there❤️ I’ve decided to consult my team and my doctor about seeing a dietitian and going from there, while it wouldn’t like having to give up veganism I’m going to be putting my health first
Of course, I'm glad my comment made its way to you :)) And that sounds like the best thing, don't let anyone make you feel guilty due to their lack of understanding of your situation - you know your own morals and why you make the choices you do. best of luck <3
If you were religious, and therefore had dietary requirements, would they ask you to just ignore that? Nope. They would respect it, and they should do the same with veganism. Find some scientific research, print it, and slap them across the face with it. Deficiencies are not caused by veganism if you have a good diet and eat enough. What deficiencies are we talking about? Vitamin D/iron/B12 can be linked to low stomach acid, which can be linked to endocrine issues, which you very possibly have if you had an ED.
I have hypothyroidism, and veganism was also blamed for my low B12. Turns out my body was unable to absorb it due to digestive issues linked to hypothyroidism (which they kept denying I had, although I had all the symptoms).
I'm not telling you to ignore your doctor's advice, but if you did, you wouldn't be alone.
There's a prominent culture that says "your health is the most important thing" in mainstream veganism. It's normal to stop being vegan if you develop health problems, and I doubt many vegans would judge you for it.
But I was personally criticized by other vegans when I ignored my doctor and stayed vegan against medical advice.
It's a personal choice, and not something I'm willing to argue on reddit about, but I personally don't consider my health more important than the lives of animals. It sucks, but I consider it a choice between physical health and spiritual/moral health. I chose the latter.
The only time I'd stop being vegan is if there's a risk of forced non-vegan medical intervention which would ultimately be less ethical (e.g. the risk of going into a coma and being hooked up to a feeding tube, or declared unfit to make decisions in my own interest and forced to take medications containing gelatine).
I just wanted to offer some solidarity, if you're considering staying vegan. But it's entirely up to you. Just don't let other vegans tell you your health must be #1. Your priorities are your own choice.
So okay, we need to be serious in one hand because your health is no joke. I don’t wanna sound all ‘earthy’ and advise something that could be seriously detrimental to your well being.
That being said, most Americans are severely deficient in a multitude of basic vitamins and minerals, for a number of reasons.
If you snoop around holistic Tik Tok and Instagram, yes there are a lot of dupes and snake oil salesmen, but there are also tidbits of good info that you can use to build a healthier regime. Irish Sea moss, if you can get it in powder or gel form, would be a good start in helping you with those deficiencies.
Smoothies are also a great way to get vitamins and minerals. Not only do you have your fruit / veggie intake, but if it’s full of delicious ingredients you can throw a scoop of spirulina in there, some trace mineral drops, a scoop of chia seeds… you knowwhattamean?
Googling different deficiencies you have could also help bring up specific remedies for them that you could explore further to fit the veganism.
There could also be holistic doctors that might have knowledge and recommendations that your doctor simply doesn’t know about or prioritize. In my city there’s a school/college dedicated to Traditional Chinese Medicine. I say that to say, there’s a whole world out there of science and medicine that could be beneficial in exploring the alternatives you seek. Good luck 🤙
Holland and Barrett used to have a list of recommendations for dieticians/nutritionists that you’d be able to use.
A friend ( bestie ) is allergic to soy - I realise that is different to you - and used them. Seemed to work for her?
Your eating disorder is probably a bigger factor than you being vegan. Considering asking another opinion. No one on reddit is going to accurately assist you but it's clear you need to change something in your diet
I was vegetarian for a full year when I was like- let's say, 12 years old? And where I live there is not much food replacements options for the deficiencies you face when you quit animal based feeding, not to say much less back then. I had to withdraw from my vegetarian diet even though I didn't really like meat, or milk, or fish, because both my doctor and nutritionist said I was so close to acquiring anemia. I was so low in weight, and had a lot of hair loss; I didn't replaced what I didn't eat, I simply skipped whatever dish had meat or dairy in it and eat whatever snak or appetizer I was comfortable eating (like dozens of different potatoe recipes 💀 every day, for a whole year 😵💫). To this day, still have a lot of repercussions from that year too, an example is that I was in a streak of growing 1-2 inches per year for about 5 years, but when I was 12, my height was 5'3, and somehow I'm quite regretful for, since that year, I totally stopped growing and haven't grown an inch even after 10 years. Wish I were more supplied back then, but recently been thinking in trying again soon, this time more conscious and cautious about it tho
Look into whole food plant based diet, aka WFPB.
We need to eat a wide variety of _healthy_ foods to start healthy on vegan diet. For example, Oreo cookies are vegan. But if we eat Oreo cookies all day long, we will end up with a lot of deficiencies.
Good luck!
Everyone is different but I’ve been vegan for 8 years and ran panels and bloodwork and I’m in all normal ranges. Def look into supplement and address diet.
Make it your business to assure that youre getting all of your vitamins in.
One of the most important things to learn in this life is what to eat, and how to make sure you’re covering all your nutritional bases. Learn what vitamins are in what foods
ED experience here - I went v essentially, but I carved out exceptions, including not telling myself no in areas. It worked for my brain to not have absolutes, and even though I kept away from specific foods, I never had cravings for a full meat burger or a steak or whatnot. I was following the veg options practically before, so it was an adjacent place.
All the above is in past tense, and I'm not v but those rules have stayed and my food intake is plants/I've factoids about animals to share with others (and not against v, but stepping my way for reasons). But you should get a second opinion from a doc because you may have something else going on. Anecdotally, soylent bro exists on soylent alone. Soylent is also my safe food when I don't want to eat anything else/don't eat. Ngl, and having no idea what you are experiencing, I'd recommend reviewing your sodium intake. V processed foods still have a bit, but moving more to fresh content I found I don't consume nearly enough, and my ED/PCOS situation was fighting me of eating/not eating. Eating pizza every meal - good results but other issues. Eating healthy - exhausted and bad results 🙃
Most medical doctors have very limited knowledge about nutrition. Are the deficiencies micronutrients such as vitamins? Non vegans can be deficient as well. The people advising you to seek the guidance of a registered dietitian/nutritionist are probably correct.
If you are really invested in this, find a functional/integrative medicine GP and get tested on your methylation and anything else they recommend.
Do it properly.
I have friends who were vegans in the 90s who weren’t getting the nutrition they needed and it caused health problems that have followed them for the last 20 years.
There is more information than ever and the medical field has come along way. Make use of it.
Hey, saw your iron deficiency. Way too many comments to sort through so sorry if I missed it. But! If you drink coffee or tea (even some herbals) will inhibit iron absorption. It's actually the tannins that cause this, not the caffeine. So iron rich foods you need to space out a couple of hours before having tea/coffee. And vitamin c helps with absorption! Eat whole foods, and as much variety as you can and you'll be fine :) nutritionist guided of course (for now at least).
Make it clear you want to work with them but this isn’t a restriction like commonly seen and like with any diet if done wrong when cutting out a lot of products can lead you back down ED, that was me! Ask them what your deficient in and find out the top food ways to supplement those and then the top supplement options so you can go through all your options that don’t involve stopping being vegan 💚
dunno if this helps but I have a lot of anemic friends, all of them eat meat and they are still anemic. I don't think it has to do with the vegan food all that much but you should definitely see a dietician who is willing to work with your lifestyle! and congrats on beating your ED! I hope things get easier for you.
I hope you are seeing a nutritionist. There is no reason for nutrient deficiencies if you eat a balanced diet with the proper supplements. Every time I’ve been to the doctor my levels have always been perfect in fact outstanding. There are many cultures around the world the eat plant based and live the longest. When done correctly this diet is the healthiest diet you can possibly ever do. I know for myself. Helped my mental health, emotional, reduced my cysts and gave me more energy to live a complete life.
Hey! I am by no means an expert but I am someone who had a binge/purge ED 13 years ago and have been vegetarian for 19 years/ vegan for 8. I have never tested deficient in anything so this sounds pretty concerning. I by no means consider myself a health nut with my diet, but am healthy enough to be a firefighter/paramedic. First things first is no one is perfect, everyone has a shitty food choice day here and there. I only recently started taking supplements because of my age and haven't noticed much of a difference in anything (vegan zinc, vegan multi, and vegan omega 3 from costco).
Some things that have helped me over the years with meal prep:
I love broccoli, and if you can figure out a way you like to cook it, it can be full of more protein than you think. One of my favorite recipes used to be frozen broccoli microwaved with Vegan butter, nutritional yeast, and hemp hearts.
My second recommendation is do your research in finding what protein replacements you like. Texture is huge for me and I hate tempeh, and have found that tofu marinated pretty much any way in an air fryer Is great.
Also. Chickpeas. If your stomach can tolerate them they crisp up great in an air fryer and are great for salads and snacks. Or you can mash them up like a tuna replacement.
I try to get as much protein and nutrition as I can in the morning (orgain protein powder in a fruit smoothie with PB fit) and then something more sentiating like oatmeal.
Overall, food prepping and knowing what you need to buy on a weekly/monthly basis to make those recipes happen really helps. Especially when your someone like me who finds a healthy recipe you actually like eating and wants to eat it for a month straight.
Not sure where you're at right now on your ED recovery, but I wish you the best. I've always enjoyed trying to find new creative ways to get the right nutrients in my recipes that I actually enjoy and hope you can find what works for you.
I understand that sometimes celiac can show up as an iron deficiency. I would ask to go to a gastrointestinal doctor/specialist to see if there’s any malabsorption issues. In the meantime, the iron metal fishes(no real fish involved, just shaped like a fish)/iron metal thingies you can add in water and soup can give you the iron you need. For B12 and Vitamin C, that can be supplemented. I’m sorry you’re encountering this, and I hope you can discover something that works for you.
So in my experience over the years of knowing vegans or watching people talking about being vegans in the past. I noticed that at some point they all run into health issues. They are not getting the vitamins and proteins they need and they are forced to change up their diet.
My observation is that people need to consume foods like eggs or fish. Some small amounts of chicken or red meat. No one's saying you have to eat an entire cow every day.
So ask your doctor what vitamins and such you are low on and than figure out what foods you can eat in moderation that would be a good source for it.
No one loves the giant super meat farms because they aren't ideal. But there's nearly 8 billion people on earth and we need to try to feed everyone.
a deficiency is actually solvable pretty easily, but concerning your ED is actually a tough one, honestly, imo your health should be your focus, and if this measns you need to stop being vegan for a moment to reframe/ restart this journey so be it.
Supplement!
I take 2g of vitamin C a day (a lot, but I’ve been catching colds due to a med I’m on) and self-inject vitamin b12 every few months. I take an iron supplement and cook with a Lucky Iron Fish. I also take omega 3 but probs not enough. I’ve been vegan 34 years and all my bloods are good.
I agree with seeing a dietician, but please try to find one who specializes or at least is knowledgeable about vegan/vegetarian diets. Call around if you have to. I've seen a handful over the last 6 months due to health issues, and I have yet to find one who has any significant recommendations for vegan diets!
I am a person who came off veganism due to health problems and support you doing this if that is the actual answer. HOWEVER your doctor should NOT be looking at that as the immediate answer.
In addition to what others say, I saw your deficiencies and can tell you that vitamin C deficiency blocks iron and zinc absorption so if you were to up your Vitamin C for a few months you could see the results for that.
The vitamin C recommendations are way beyond what you should actually be getting, especially if you eat a high carb diet. In fact, sugars can actually inhibit Vitamin C. Your doctor is just being lazy/irresponsible by pointing to veganism as the culprit without considering other factors.
So just based on that alone, it may just be that your vegan diet does not contain enough vitamin C and they barely explored that possibility, let alone the multitude of other reasons, there are plenty of omnivores who are low in vitamin C as well, given that it comes from fruits and veggies...
Also the kinds of non vegan things I have to eat now are very specific. Like...raw honey daily, and liver 1-3 times a year, and fatty fish when I am up for it. I also had to up my Vitamin C supplementation, and decreased my total carb intake. And my health conditions were really serious, to the point that I did years of other changes before I went non-vegan. The honey was a game changer for me though. I only buy raw local honey from local beekeepers because otherwise it doesn't have the health benefits.
I doubt your doctor is telling you to add raw honey and liver back into your diet...
Ask about seeing a registered dietitian and/or gastroenterologist If you’re recovered from your ED and are eating a normal vegan diet, your doctor should look into why you have multiple deficiencies
I have had dietitians that don’t know anything about veganism. They still have meat and milk on the top of the pyramid.
That sucks :( I guess I’ve been lucky, both the original dietitian I was referred to and the one I was transferred to after her have been completely fine with me being vegan. They’re both quite young which might be something to do with it?
I think age does have to do with it. More open minded. Willing to find alternatives. New schooling structure. I don’t think older doctors have to get re educated unless they seek it out.
Doctors generally need to get continuing education per licensing cycle to retain their license (I think the quantity of hours and how long each cycle is varies state by state), but that doesn't mean that they're seeking out dietary topics. There's typically a range of topics that can satisfy the hours.
People find change difficult, and some really don’t like it at all. Doctors are still just human beings after all.
Very true. And I know science is always changing and sometimes those who have put our books on topics don’t want to be viewed as having been wrong instead of accepting that things can change
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Part of It is cultural for sure ... Another huge aspect is just the reality of your living situation. Talk to a tribe living in rural Kenya about veganism and they'll probably laugh in your face. When you barely have enough to eat, and you're struggling for survival, when you literally have to find every single meal you will consume, well being vegan is very much a luxury in that case. In many poor countries, you are going to take what you can get / afford. It's a matter of survival. In many developing countries though, such as India for example, vegetarianism is very common. Not veganism, but vegetarianism in general thrives in some Hindu and Buddhist countries. For the OP: Is your doctor advocating for you to go back to consuming meat as part of your regular diet, or perhaps are they providing you options towards vegetarianism(or ovo-vegetarian), which I imagine should be able to accommodate addressing most any deficiency.
> Talk to a tribe living in rural Kenya about veganism and they'll probably laugh in your face. Not so sure. * https://www.thenomadicvegan.com/vegan-kenya-travel-guide/ "In most Kenyan homes, day-to-day meals mainly consist of vegan ingredients. This is because vegetables and fruits are abundant in Kenya and are way cheaper than animal products in most areas."
Indian Brahman caste are vegetarian. It's not just white people.
Vegetarian and vegan aren't the same thing man.
You need to see a registered dietician who works in the area of plant based nutrition.
i love sharing [this article](https://www.cambridge.org/core/journals/public-health-nutrition/article/conflicts-of-interest-for-members-of-the-us-2020-dietary-guidelines-advisory-committee/843992D8901540296BCEB43D716C1497#)
That’s why you get a vegan dietitian
i’ve had dietitians tell me that vegan diets stem from a place of privilege while working alongside them. it’s important to find someone ie a dietitian/md that’ll support OP because biases do exist even among the professions sadly
The top of the pyramid is the small bit…that means not eating much of those.
You would have more luck getting recommendations for ways to help with deficiencies if you said what deficiencies you have.
I honestly have no idea why I didn’t put this in the og post🤦♀️ I have iron deficiency, b12 deficiency, zinc deficiency, and vitamin c deficiency
What does your diet look like? Vegan is a broad term and can mean anything from tofu and lentils to potato chips and Pepsi.
I just realized that I’m mostly tofu and French fries. I should probably supplement.
Fix your diet…then figure out if you need supplements.
I recommend the supplement. The effects of B12 deficiency can be lifelong and debilitating if left unchecked. It's incredibly easy to avoid and a lot more than just vegans supplement. Also an Algae DHA, EPA supplement isn't a bad idea as those are not going to be present in your diet unless you are eating a butt-ton of seaweed. They aren't essential for keeping alive, but there is a growing body of research about how they may be good for protecting brain health.
Supplement.
Do you use nutritional yeast? That sucker is just B vitamins. It’s like 600% B12 and B6 in a tablespoon. As for vitamin C if you like bell peppers and zucchini those are primarily vit C as well. That or drink orange juice. Vitamin C should be the easiest one to get. Iron deficiency is one people struggle with a lot. I suggest a lot of beans and leafy greens.
Ditto on the nooch. I also use a silk protein milk with a ton of b vitamins.
Iron absorption is also increased in the presence of vitamin C so getting more vitamin C would likely help the iron issue as well.
It's also hindered by caffeine and calcium intake! I used to take all my vitamins with my morning coffee but then I switched to taking them at lunch time.
Too be clear, not all Nutritional Yeast has B12, check your labels as about half the brands I've checked do not fortify. To be sure, get a B12 spritzer spray thing. They come in nice flavours and you just spritz it under your tongue once a day and it's one of the best ways to supplement B12.
and lentils! you can use beans and lentils to make burgers, etc. mix them with tvp/wheat gluten.
Sweet potato-bean burgers are delicious!!
I think the b vits in nutritional yeast are fortified so it does offer anything different to taking vit b tablets?
I mean no offence, but how do you have a vitamin c deficiency eating vegan? I can't imagine you're eating much fresh fruit or veg at all at that point.
Yeah, with a vitamin c deficiency there’s a general dietary issue that isn’t going to be solved by adding animal products. It’s like 5 strawberries
Do you already supplement and if not is there a reason you didn't?
Supplement, absolutely! Some vegan multivitamin is mandatory if you ask me. I like vio life, but there’s many good companies. Pick one you like. Also look up vegan dietitians like Simnett Nutrition for inspiration. Fraser Bayley is awesome too!!!
Take vitamins? Drink smoothies with the powders you need? Smoothies is the easiest natural way in my view. And take vitamins. I buy 5+ bunches of Kale and then wash it and strip off the vein and put into a freezer zip lock and put into the freezer. Then you can add frozen raw kale which has tons of Iron, zinc and other goodies. You can get fresh lemons and make lemon water, which will help with the 'C'.
Tofu (iron + zinc) + bell peppers (vit C which also helps absorb iron better) + b12 supplement would be helpful for these. Here are some recipes you could try: [https://www.eatingwell.com/recipe/252284/pineapple-tofu-stir-fry/](https://www.eatingwell.com/recipe/252284/pineapple-tofu-stir-fry/) [https://thefoodietakesflight.com/vegan-black-pepper-tofu-chicken-steaks/](https://thefoodietakesflight.com/vegan-black-pepper-tofu-chicken-steaks/) [https://hannahmageerd.com/easy-tofu-fajitas/](https://hannahmageerd.com/easy-tofu-fajitas/) But depending on how bad your deficiencies are you might want to also supplement for all of them.
Before getting supplements definitely try to get a considerable amount of nutritional yeast into your diet if you have not done so already
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Great now I’m hungry lol ty!
Nooch is tasty but there is nothing wrong with supplements - and many nooch brands are supplemented with B vitamins anyway. Actually nooch does not naturally contain B12 so any nooch that supplies B12 is supplemented.
Foods and Human Nutrition scientist here! So..these are all definitely common deficiencies that vegans experience. they're all also EASILY treatable with supplements. no need to compromise your ethics! Just be aware, some supplements themselves are not 100% vegan. you'll want to research the specific brands of supplements that you take to make sure they dont use animal biproducts. (a lot of capsules use gelatin)
I don't understand why everyone isn't taking multivitamins.
I have an incredibly poor diet but take supplements so I don't have these deficiencies, I highly recommend them
So you supplement those and generally make sure you’re eating enough calories. If you have a vitamin c deficiency as a vegan I very much question if what and how much you’re eating and I guess how recently you recovered from the ed.
I’m nearly 6 years into recovery! My calories are very good atm thank you genuinely for the concern though💓 I found the vit c strange tbh I have a citrus allergy so I thought I was reasonably cautious, I’ve learned from the comments that there could be absorption problems so that’s one of the things I’m going to speak to my dr about at my next visit
The only supplement vegans should take is B12. The animals meat eaters eat are supplemented with it. If you are eating a variety of whole plants and fruits you shouldn’t have any problem with vitamin C or iron. Green leafy vegetables have a good amount of iron. Pretty much all fruits are loaded with vit C. I have been vegan for 11 years. I’m 60 years old and just had full bloodwork done for screening and everything was fantastic. The only supplement I take is vitamin B12.
Not if they are already deficient! They should at least supplement to get their levels up. And I don’t see any reason not to cover your bases with a simple multivitamin.
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B12, vitamin C and iron all work together (and almost everyone needs to supplement with b12 now since cows used to get it from the microorganisms in dirt when out to pasture) & I just found this out recently. Get the book “Becoming Vegan” by Brenda Davis, R.D. (Registered Dietician) and Vesanto Melina, M.S., R.D. (Registered Dietician plus a Master’s degree). Quickest guide: whole plants and the bowl rule: a grain, a green (cruciferous veggies), a bean (seed, nut) and a sauce. Add fruits and veggies at will. Yum. Your deficiencies are an easy fix (mine were identical & I considered myself well-educated!) and many vegans don’t do enough research when they start out. Have fun and good health!
People who eat meat based diets also get deficiencies. I suspect your previous ED might cause you to eat a very restricted diet. As long as you're eating a balanced diet, you shouldn't be deficient. Go and see a nutritionist. Doctors don't know much about diet.
This! People who menstruate often have iron deficiencies regardless of their diet.
You don’t have deficiencies because you’re vegan, but because you’re not planning your diet well. Outline for a Comprehensive Vegan Diet that Meets All Nutritional Needs 1. Understanding Nutritional Needs: - Macronutrients: Proteins, carbohydrates, fats. - Micronutrients: Vitamins, minerals, and trace elements. 2. Protein Sources: - Legumes: Lentils, chickpeas, beans. - Soy Products: Tofu, tempeh, edamame. - Nuts and Seeds: Almonds, chia seeds, hemp seeds. - Grains: Quinoa, amaranth. - Seiten* 3. Essential Fatty Acids: - Omega-3 Sources: Flaxseeds, chia seeds, walnuts, algae oil. - Omega-6 Sources: Sunflower seeds, safflower oil. 4. Vitamins and Minerals: - Vitamin B12: Fortified foods (nutritional yeast, plant milks) or supplements. - Vitamin D: Sun exposure, fortified foods, or supplements. - Iron: Lentils, chickpeas, fortified cereals, leafy greens (enhanced by vitamin C intake). - Calcium: Fortified plant milks, tofu, tahini, almonds, leafy greens. - Zinc: Legumes, nuts, seeds, whole grains. - Iodine: Iodized salt, seaweed. 5. Fiber and Antioxidants: - High-Fiber Foods: Fruits, vegetables, whole grains, legumes. - Antioxidant-Rich Foods: Berries, nuts, dark leafy greens. 6. Meal Planning: - Balanced Plates: Ensure a mix of proteins, healthy fats, and carbohydrates in each meal. - Variety: Rotate different foods to cover a wide range of nutrients. - Supplementation: Consider B12, D, and other specific needs based on individual dietary gaps. 7. Hydration: - Drink plenty of water throughout the day. - Include hydrating foods like fruits and vegetables. 8. Special Considerations: - Pregnancy, Lactation, and Children: Adjust intake of critical nutrients like B12, iron, and DHA. - Athletes: Increased protein and calorie needs. 9. Monitoring and Adjusting: - Regular blood tests to check nutrient levels. - Adjust diet based on health markers and dietary needs. 10. Resources and Support: - Nutritionist consultations. - Vegan nutrition guides and apps. - Community support groups. By following this outline, you can ensure that a vegan diet is nutritionally adequate and supports overall health. Use cronometer to track nutrition, ensure you’re eating enough calories in addition to micronutrients.
>Protein Sources: Legumes: Lentils, chickpeas, beans. Soy Products: Tofu, tempeh, edamame. Nuts and Seeds: Almonds, chia seeds, hemp seeds. Grains: Quinoa, amaranth. SMH where’s the homie seitan? Almost pure protein. Seitan was my savior when I became vegan coming from eating 5 lbs of chicken breast per week
Absolutely, you’re right
Seitan and tofu are like 90% of my protein. Gotta love that gluten!
A lot of people, unfortunately, use veganism as a restrictive way of eating to feed their eating disorder, which I suspect is what's happening here.
Hi this is most definitely not a restriction tool, I was vegetarian transitioning to vegan before I even developed my ed and have worked closely with my mental health team to avoid it becoming a restriction tool after taking a break for a long time. I do understand the concern but I have ed history not an active ed
That's great! I'm so happy to hear that.
Thank you for saying it in a respectful manner too, some people are being down right rude😅Its nice to see concern from a genuine place
Please love yourself above everything. You deserve happiness!
And then use veganism to dismiss what their doctor says and come here for support. The discussion is about veganism but the real problem is the eating disorder.
I honestly don't think ED patients should be drastically changing their diets. Get your mind right first then see how you go, because when you're still in restriction mode you are naturally going to treat any diet change like that, and you may get even sicker.
I honestly thought ed was erectile disfunction. Eating disorder. Der.
It's definitely both hahaha
Thank you for saying this. I am highly empathetic towards animals (more so than most people I know), but due to a history of anorexia I cannot thrive on a vegan diet. Anytime I mention this in this sub I'm called a necrovore, carnist and animal abuser. I do what I can to get my animal products from free range farms, free range eggs, etc. but I'm still attacked like no tomorrow by vegans.
Or the doctor finds out that the patient is vegan and claims that everything that is wrong with the patient is because of the vegan diet. When the patient keeps pointing out that they had a long history of ED or a current one, which might be the reason why they have deficit in the first place. But the doctor keeps saying "vegan is the problem." I saw that happen. And I saw what you wrote also happen. And many other thing. So let's not draw conclusion. OP here has a concern and it's better to help them without prejudice.
Thanks chatgpt
Absolutely, using AI for good 👍
Wow where have you been all of my life 🙏🏻
Making eating sound like a full time job. Lol
I'd say only at first you have to pay more attention, once you get used to it you do it pretty much automatically, on autopilot. Same goes with omnivores, it's not exclusive to vegans.
Not necessarily. Meal planning for carnists is going to a look similar way when you take the time to break down what macros they’re eating. You don’t *have* to plan your meals in such a rigid way; it’s just to let people know what foods contain what so that they can add what they’re deficient in
Nah, you just learn good foods to eat, and then eat those foods. Doesn't mean you can't have junk food sometimes or whatever. For many of these things, it's as simple as putting some hemp seeds on your porridge for omega 3 (for example).
It's mostly a matter of changing habits.
This is nothing new for my carnist eyes. This is how one should eat, just without the animal products. Have you been seeing your doctor for deficiencies if normal eating looks like a job for you?
you should add selenium, omega 3 and choline to supplements. i know that you can eat brazil nuts for selenium but its at least not recommended in europe. vegans can also benefit from supplementing creatine, taurine and carnitin. also mention that chickpeas alone don’t have a good amino acid balance individually, you need to add whole wheat to your diet as well so the amino acids complement one another to get full proteins.
you left out b9. and also omega 9. (don't think the body makes sufficient omega 9 from omega 3 either, it's just not happening. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551151/)
My understanding is this list contains vitamins/minerals that are harder to get in a vegan diet compared to an omnivore diet. Isn’t B9 something obtained easily in a vegan diet since you get it mostly from veggies and such? Curious to know though.
What are the deficiencies that you are currently facing?
I honestly have no idea why I didn’t put this in the og post🤦♀️ I have iron deficiency, b12 deficiency, zinc deficiency, and vitamin c deficiency
Do you eat anything fortified (nutritional yeast, fortified soy milk)
Vitamin C should be relatively easy to fix with fruit.
Bell peppers have a good amount of vitamin c, as well.
Make sure to eat iron-rich foods with vitamin c-rich foods (and/or take the supplements together). It helps it absorb better. B12 should always be taken sublingually and during a meal, or else it isn't doing much of anything.
You might have a digestive issue or could be eating something you're intolerant to, causing poor absorption. You should see a dietician. General doctors know jack shit about nutrition.
Have you ruled out malabsorption?
No we haven’t yet
What deficiencies do you have? Did you approach your doctor with concerns about your diet? I've never told mine and the only thing I've ever been tested for is B12, which I do supplement. Other than that and vitamin D, I no longer supplement at all, but get nutrients from food.
You need to tell people what deficiency you’ve got so they can help you fix it with vegan sources.
MD here. And Vegan. Any diet can be healthy or garbage. Being vegan in and of itself is not a problem. What is the status of your ED? Are you eating enough overall? What are the deficiencies and what are the recommendations to correct them? Are you getting a balanced plant based diet? You can find information online to help you find plant sources for your deficiencies.
My ed hasn’t been active for nearly 6 years and I maintain a good amount of calories and meals & snacks. I honestly have no idea why I didn’t put this in the og post🤦♀️ I have iron deficiency, b12 deficiency, zinc deficiency, and vitamin c deficiency. The only advice my dr gave me was to start eating meat again basically, I’ve spoken with my team that work with my ed and they’re happy for me to be vegan on that side of things but obviously take the deficiencies seriously based on what they’ve said and advise here I’m going to ask to work with a dietitian and see if we can come up with a plan.
These are easy. You don’t need a dietitian for these. For iron deficiency get an over the counter iron supplement (ferrous sulfate or ferrous gluconate) and take one 3 times per week (M,W,F to keep it simple). Do not take iron pills every day. Your body will absorb it better with a day off between doses. Expect it to take several months to get caught up on iron. That is ok. For B12 deficiency get an over the counter supplement and take one every day (by the way even omnivores can get B12 deficiency. B12 is not made by animals. It’s made by bacteria that live in dirt.) Take a folic acid supplement also. Same for zinc: an over the counter supplement, one pill daily. The vitamin C is surprising because most people who eat citrus and pickles get plenty, but again it’s easy to get a supplement and take one daily. That should cover the deficiencies. What is notable here is that you are not deficient in protein. And it sounds like your weight is healthy. I suspect that on the vegan diet your cholesterol profile is favorable (vegan diets tend to produce lower “bad” cholesterol levels) and you likely get more fiber than the typical omnivore. The biggest nutritional deficiency that occurs in the US is fiber; most omnivores get very little. Fiber is important for satiety (feeling satisfied after eating) and for gut health. I suspect that lack of fiber is a major contributor to the obesity epidemic. So stick with the vegan diet: the benefits are real and your deficiencies are easy to correct. I suggest to people that they make whole grains and legumes the core of their diet with lots of fruits and vegetables to add variety and round it out. I personally take advantage of whatever is in season at the local farmers market. This past Saturday’s market had a bumper crop of strawberries so that’s what we’ve been snacking/feasting on (fun fact: strawberries help prevent stomach cancer). If you are wondering, my specialty is Internal Medicine. I would suggest to your physician that you will take the supplements and ask them to recheck everything in 3 months and again in 6 months. Take care.
The Physicians Committee For Responsible Medicine [has a page on their website where people can search for plant-based doctors](https://www.pcrm.org/findadoctor) near them. I would also note that doctors often don't know much about nutrition. According to the [position statement](https://pubmed.ncbi.nlm.nih.gov/27886704/) of the Academy of Nutrition and Dietetics: >appropriately planned \[...\] vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. \[...\] Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. So vegan diets can be a healthy option if they are appropriately planned. If you have nutritional deficiencies, you are probably eating a vegan diet that is improperly planned and it might make sense to speak with a nutritionist to help plan a vegan diet that is healthy for you.
See a registered dietitian. They can work with your doctor to address deficiencies and any potential triggers for your ED through a meal and supplement plan.
What deficiencies do you have if it's okay to ask? Some can be fixed with suppliments; so maybe look around!
I honestly have no idea why I didn’t put this in the og post🤦♀️ I have iron deficiency, b12 deficiency, zinc deficiency, and vitamin c deficiency
Ahh; so all fixable with suppliments :o Hopefully you can get supplements and prove to your doctors that you'll be okay! :> I take a regular Multivitamin and a Zinc and Iron specific vitamin!
They learn all about pharmaceuticals but they don’t learn about veganism in med school. I had a doctor that thought veganism meant eating more herbs. Some educate themselves about it and some don’t. I would research the deficiencies and how to balance them with diet and, if necessary, vegan supplements.
Are you taking a B12 supplement? Sometimes iron can be a concern, but that can be taken as a supplement too.
You realise doctors study like 4 hours of nutrition through their entire university program? Most of them are completely clueless and unfit to give you any advice on this topic. See a dietitian, preferably one specialising in vegan diets.
For your own health and safety, you need to consult a registered dietition or other professional, not the vegan reddit that's going to be heavily biased towards giving you answers to support you continuing to be vegan. I know that's what you want, and that's fine!! But feedback and support for that should come from a medical or dietary professional who is going to put your health first regardless of this sub's desire for people to remain vegan no matter what.
This is the route I’m going to go down, as much as I want to continue with veganism I need to put my health first.
Get help from a registered dietitian. Do not rely on the internet, or Reddit! Some of the best athletes in the world are vegan, and have no issues. They all have help from a dietitian. They will focus on resolving your deficiencies. There is a slim chance that may require medication so also listen to your drs. But on diet - find a dietitian! Drs deal with fixing things after they happen. Diet happens before that. Most drs therefore know very little about this preemptive healthcare!
Are you taking supplements, especially b12 which is absent from plant based food? Most human in occidental countries, vegan or not, are also deficient in D vitamin and iodine.
Most of these make sense, but Vitamin C? You either have a poor diet overall or have something going on preventing you from absorbing nutrients (like celiac disease). So many plants are full of vitamin C, from the obvious citrus fruits to strawberries, broccoli, peppers, tomatoes, and even potatoes. Just sounds like something else is going on.
The vit c surprised me tbh, I have a citrus allergy so I thought I was somewhat cautious about it. I’m gonna speak the my dr about a dietitian, supplements, and some testing at my next appointment
Bell peppers contain a surprising amount of Vit C, that might be a good alternative to citrus fruit.
If you like Mushrooms, fresh ones contain a lot of the things Vegans tend to lack. If you don’t like the spongey texture, it is helpful to sauté them in a dry pan (with no oil) until a lot of the water cooks out, once the mushrooms have reduced to half the size add your favorite butter or oil and they crisp up nicely and can be eaten with whatever you like! (We like to put them on a veggie burger) Mushrooms have: Iron, zinc, potassium, phosphorus, selenium, calcium, folic acid Vitamins B1, B3, B5 and B12, C and D. IMO they are slept on as an excellent addition to the vegan lifestyle providing a lot of the things we need to thrive
She has an ED. They don’t just go away. Read between the lines and respond accordingly.
I feel like almost no commenters have noticed this..... Its not a good idea to be encouraging someone with an ED to ignore their doctor .. and yet almost everyone is
The vitamin C deficiency is the one I just can't explain in any other way than an ED tbh. That or being an oreo-vegan which sounds way less likely in this case.
Yeah I mean, at this point if they say don’t be vegan yet I think that’s ok. Shouldn’t be making big dietary changes like this.
I have ed history not an active ed. I do understand your concern but as I mentioned in my post my team that worked with me since I got to a certain point in my recovery are perfectly happy with me being vegan.
I’ve been vegan for 9 years and I’ve never had a deficiency. I get blood tests done every year. It’s definitely not the vegan diet. It’s probably just because you’re not eating enough food 🫶🏼
Easy. Use cronometer to meet your goals til you understand it naturally. I dont have any issues with this. Deficiencies are prevalent in meat eaters btw...and considering doctors avg around 24 hours of nutrition studies which is nothing id be looking for advice elsewhere from a plant based nutritionist or dietician for example.
Have you been tested for celiac disease? It’s a simple blood panel, I would check just in case.
Most of these are classic vegan deficiencies, but vitamin C? What on earth are you eating? And the list of deficiencies is indeed severe, I understand why your doctor didn't just want to go for supplements (though you should supplement all of these, asap). If these are all showing up as missing, you are likely missing a lot more, and animal products might be a way to cover all your bases and boost absorption - they happen to be key sources for everything but the vitamin C. I very much understand your ethical concerns though, and you can likely do a lot better than this while staying vegan. It is fair to put your health first though. But with you lacking all of these, I'm honestly wondering if you are even eating enough calories. If you eat sufficient calories on a vegan diet and have it somewhat varied, having this many deficiencies is generally something that takes quite a while to develop. This likely goes beyond veganism, with you not eating enough in variety or quantity. Even people on the standard American diet, which is pretty much as bad as it gets, don't develop vitamin C deficiency. That is nearly unheard of outside of historical sea voyages, as vitamin C is so abundant in fresh food.
I’d get on [chronometer](https://cronometer.com) , start entering my food and find out what deficiency you have, then google what foods have those missing nutrients.
And supplement
First post on r/vegan ever and claiming to have non-specific deficiencies...
If this is a primary care doc, I'd recommend seeking out an actual nutrition specialist. Most primary care doctors don't actually get much (or any) nutrition training. As a fellow vegan with an ED, I gotta say, I'm with you 😭 Though yours sounds much more extreme than mine, given that you're working with a team. You're a trooper and we're all proud of you. Which deficiencies in particular? Is it something that can be easily supplemented? Or does your team see any problem areas or have any advice? Personally, my ED sometimes makes drinkable nutrition the best call, so I'm a huge fan of vegetable blends like V8 Juice or meal replacement drinks like Soylent or Huel. Just remember: "as far as practical and practicable" is a thing for a reason. Think of it this way: *You're much more of a help to animals if you're alive to champion them.*
Motherearthlabs.com is a really good source of high quality drinkable nutrition I did to heal a lot after recovering. Been using this company on and off for over ten years.
Doctors take one class on diet and then consider themselves experts and their word law. Talk to a licensed dietitian, they should be able to help you find foods to help you rather than tell you to just give up your ethics. What an absolute turd of a human. I hate them for you. But I have a very low opinion on docs in general. First rheumatologist I had to see told me I didn’t have arthritis, I was just fat. Spoiler alert: it was indeed arthritis and thanks to his refusal to do his actual fucking job, I have to get both hips completely replaced in my 30s (1 down, 1 to go)
ask your doctor why my 64 year old nonvegan mother is low in Iron n b12 too, plz 🤡
I sorry you are going through this. I've been in similar situation (iron deficiency and anemia). I solved it with a suplement. I'd say it's the fastest way to get better then you can adjust your diet to have enough of those. However if there's any other underlying issue it won't work. I'd look into it as being deficient in vitamin C is not that common if you eat fruit and veggies. I hope you can solve it.
Thank you, my plan is to discuss supplements, seeing a dietitian, and further testing but I’m feeling quite positive just now
Do you take a multivitamin? I have trouble processing food due to a genetic disorder, I was deficient in vitamins and minerals before I was vegan, it may not be your diet. It could be an underlying medical issue. I am taking a vegan multivitamin now and I'm all leveled out as of my last blood work a couple of months ago.
So I know that you're getting bombarded with advice but I want to chime in on this for two reasons: 1 I'm a Chef 2: Hubby is vegan. Kudos to you for beating your ED and keep on beating it every day! As for your diet, I am 100% echoing the sentiment seeing a dietitian or nutritionist that specializes in your specific requirements. Also a good guideline to follow is Dr. Michael Gregor's daily dozen. My hubby is currently following it and it's really helpful to ensure he gets what he needs. It *is* overwhelming at first, but once you find a way to incorporate the seasoning and things into food you already enjoy, it's not so bad In any case, best of luck in your journey.
Tell them they should consider giving up being a doctor all the same ; P
I had problems with my stomach last year and the response I got from my doctor was ‘just have chicken and rice for now’ and when I said I was vegan so would tofu be ok or another replacement that would be good.. he said ‘it needs to be chicken. So no, chicken and rice’ :/ idiots.
I had those issues too. I just started taking supplements, adding nutritional yeast to my diet. More leafy greens. Yeah changing your whole sway if eating for a Dr. is ridiculous. I hope you find a good nutritionist but supplements do work. Also try to get at least 20 minutes of sun a day. 😊
I think there's some really good advice in this thread, but please also remember that your health should be your priority and that the advice of a doctor should 100% trump advice from a subreddit that has shown itself to be pretty toxic on a regular basis. My husband and I have been 99% plant-based (after years of being vegetarian) for the last 4 years, and he has recently been diagnosed with non-alcoholic fatty liver disease which has required some re-thinking of his diet. Consider, what are your reasons for going Vegan? Is it animal wellbeing, environmental issues, religion? Whatever your reasoning is may help guide you if being vegan is truly not an option at some point in the future. (I'm not saying you can't be vegan, but I don't know specifically what your deficiencies are and I'm not a doctor.) There's a lot of space between being an omnivore who doesn't care what or who they eat and being a strict vegan. If need be, you may be able to find an in-between that satisfies your doctor, your medical needs, AND your moral convictions. Good luck and good health!
Sort out your gut so you actually absorb the food you eat , see a good vegan dietician nutritionist, get a full blood test to figure out what exactly the problem is.
Everybody says this to me. Doctor or not. I don’t want your biased study pushing agendas. If we can fly to the moon we can find new ways of eating and being. It’s ridiculous and offensive.
Surely, some omnis have the same issue. Perhaps you could ask the doctor to treat you with whatever treatment an omnivore would have.
This, people is why you don't wing your vegan diet. Do your research on nutrition before committing. You risk running into health problems later on down the line when you don't... this only hurts our cause
they have an Ed too. thats likely alot more the cause than veganism. and docs probably wa t them to quit as any restriction can flare up EDs
Exactly. It probably isn’t that the doctor thinks being vegan in general is bad, it’s just bad for this person at this time, since they are in recovery
That sucks to hear from a doctor. How are you feeling about it right now? Would you be willing to share more about what's going on for you, and what things you are below reference ranges on in your most recent blood panel results?
You have to considered a new doctor... Maybe not lol, but in all seriousness, supplements and super foods exist for you to address your deficiencies, you shoul also consider seeing a nutritionist though
They’ve been taught wrong and follow a traditional food pyramid of high cholesterol and grains. you can get everything you need from plants, just need to start eating more healthy food. Wishing you luck in your journey
dont ask people on reddit who arent qualified in a medical profession for advice over a real doctors. Get a second opinion from another doctor and see a specialist.
I don't normally comment on things like this but after seeing 90% of the other comments ignoring your mention of an ED -- please remember that veganism means avoiding animal exploitation as far as is '*practical and possible*'. If being vegan means you're having to think about what food you eat a lot more than you otherwise would and that might negatively impact you, please consider relaxing your veganism until you are further in recovery. If veganism is threatening your recovery from a serious disease, it isn't 'practical'! It's easy to use veganism as a means to continue controlling your food in an unhealthy way, even when you don't realise that's what you're doing (and even if you are also doing it for the animals!). But remember, you are an animal! You have to look after youself, too. And from a practical perspective - you want to be vegan in a healthy, long-term, sustainable way. Entwining it with unhealthy habits you are trying to break free from isn't good for you or the animals. Be kind to yourself.
Thank you! You’re the only comment mentioning it so far that hasn’t come off as rude tbh😅I’m nearly 6 years into recovery and I’m doing well but thank you for the concern it’s very nice to know there are good people out there❤️ I’ve decided to consult my team and my doctor about seeing a dietitian and going from there, while it wouldn’t like having to give up veganism I’m going to be putting my health first
Of course, I'm glad my comment made its way to you :)) And that sounds like the best thing, don't let anyone make you feel guilty due to their lack of understanding of your situation - you know your own morals and why you make the choices you do. best of luck <3
If you were religious, and therefore had dietary requirements, would they ask you to just ignore that? Nope. They would respect it, and they should do the same with veganism. Find some scientific research, print it, and slap them across the face with it. Deficiencies are not caused by veganism if you have a good diet and eat enough. What deficiencies are we talking about? Vitamin D/iron/B12 can be linked to low stomach acid, which can be linked to endocrine issues, which you very possibly have if you had an ED. I have hypothyroidism, and veganism was also blamed for my low B12. Turns out my body was unable to absorb it due to digestive issues linked to hypothyroidism (which they kept denying I had, although I had all the symptoms).
I'm not telling you to ignore your doctor's advice, but if you did, you wouldn't be alone. There's a prominent culture that says "your health is the most important thing" in mainstream veganism. It's normal to stop being vegan if you develop health problems, and I doubt many vegans would judge you for it. But I was personally criticized by other vegans when I ignored my doctor and stayed vegan against medical advice. It's a personal choice, and not something I'm willing to argue on reddit about, but I personally don't consider my health more important than the lives of animals. It sucks, but I consider it a choice between physical health and spiritual/moral health. I chose the latter. The only time I'd stop being vegan is if there's a risk of forced non-vegan medical intervention which would ultimately be less ethical (e.g. the risk of going into a coma and being hooked up to a feeding tube, or declared unfit to make decisions in my own interest and forced to take medications containing gelatine). I just wanted to offer some solidarity, if you're considering staying vegan. But it's entirely up to you. Just don't let other vegans tell you your health must be #1. Your priorities are your own choice.
Maybe you should go to vegan doctors or vegan nutritionists for more info...
So okay, we need to be serious in one hand because your health is no joke. I don’t wanna sound all ‘earthy’ and advise something that could be seriously detrimental to your well being. That being said, most Americans are severely deficient in a multitude of basic vitamins and minerals, for a number of reasons. If you snoop around holistic Tik Tok and Instagram, yes there are a lot of dupes and snake oil salesmen, but there are also tidbits of good info that you can use to build a healthier regime. Irish Sea moss, if you can get it in powder or gel form, would be a good start in helping you with those deficiencies. Smoothies are also a great way to get vitamins and minerals. Not only do you have your fruit / veggie intake, but if it’s full of delicious ingredients you can throw a scoop of spirulina in there, some trace mineral drops, a scoop of chia seeds… you knowwhattamean? Googling different deficiencies you have could also help bring up specific remedies for them that you could explore further to fit the veganism. There could also be holistic doctors that might have knowledge and recommendations that your doctor simply doesn’t know about or prioritize. In my city there’s a school/college dedicated to Traditional Chinese Medicine. I say that to say, there’s a whole world out there of science and medicine that could be beneficial in exploring the alternatives you seek. Good luck 🤙
Seek an online nutritionist?
Holland and Barrett used to have a list of recommendations for dieticians/nutritionists that you’d be able to use. A friend ( bestie ) is allergic to soy - I realise that is different to you - and used them. Seemed to work for her?
Your eating disorder is probably a bigger factor than you being vegan. Considering asking another opinion. No one on reddit is going to accurately assist you but it's clear you need to change something in your diet
I’m so surprised at how many strangers on Reddit are suddenly ed specialists who’ve apparently been stalking me! This is fantastic and terrifying
I was vegetarian for a full year when I was like- let's say, 12 years old? And where I live there is not much food replacements options for the deficiencies you face when you quit animal based feeding, not to say much less back then. I had to withdraw from my vegetarian diet even though I didn't really like meat, or milk, or fish, because both my doctor and nutritionist said I was so close to acquiring anemia. I was so low in weight, and had a lot of hair loss; I didn't replaced what I didn't eat, I simply skipped whatever dish had meat or dairy in it and eat whatever snak or appetizer I was comfortable eating (like dozens of different potatoe recipes 💀 every day, for a whole year 😵💫). To this day, still have a lot of repercussions from that year too, an example is that I was in a streak of growing 1-2 inches per year for about 5 years, but when I was 12, my height was 5'3, and somehow I'm quite regretful for, since that year, I totally stopped growing and haven't grown an inch even after 10 years. Wish I were more supplied back then, but recently been thinking in trying again soon, this time more conscious and cautious about it tho
i think you can fix these deficiencies by changing your diet, without giving up veganism
for your iron deficiency, look into the lucky iron fish!! such an awesome easy way to get iron
Look into whole food plant based diet, aka WFPB. We need to eat a wide variety of _healthy_ foods to start healthy on vegan diet. For example, Oreo cookies are vegan. But if we eat Oreo cookies all day long, we will end up with a lot of deficiencies. Good luck!
Tell your dr to watch anything by dr Greger or dr Barnard.
Check out Dr. Gregor's Nutrition facts YouTube and you can probably search by deficiencies on it too.
Join a group or hire a mentor/coach who is thriving being plant-based.
Everyone is different but I’ve been vegan for 8 years and ran panels and bloodwork and I’m in all normal ranges. Def look into supplement and address diet.
Make it your business to assure that youre getting all of your vitamins in. One of the most important things to learn in this life is what to eat, and how to make sure you’re covering all your nutritional bases. Learn what vitamins are in what foods
Consider herbalism, there are many plants that you can steep and make very potent tea to give you important minerals. Nettle for calcium for example
ED experience here - I went v essentially, but I carved out exceptions, including not telling myself no in areas. It worked for my brain to not have absolutes, and even though I kept away from specific foods, I never had cravings for a full meat burger or a steak or whatnot. I was following the veg options practically before, so it was an adjacent place. All the above is in past tense, and I'm not v but those rules have stayed and my food intake is plants/I've factoids about animals to share with others (and not against v, but stepping my way for reasons). But you should get a second opinion from a doc because you may have something else going on. Anecdotally, soylent bro exists on soylent alone. Soylent is also my safe food when I don't want to eat anything else/don't eat. Ngl, and having no idea what you are experiencing, I'd recommend reviewing your sodium intake. V processed foods still have a bit, but moving more to fresh content I found I don't consume nearly enough, and my ED/PCOS situation was fighting me of eating/not eating. Eating pizza every meal - good results but other issues. Eating healthy - exhausted and bad results 🙃
Most medical doctors have very limited knowledge about nutrition. Are the deficiencies micronutrients such as vitamins? Non vegans can be deficient as well. The people advising you to seek the guidance of a registered dietitian/nutritionist are probably correct.
If you are really invested in this, find a functional/integrative medicine GP and get tested on your methylation and anything else they recommend. Do it properly. I have friends who were vegans in the 90s who weren’t getting the nutrition they needed and it caused health problems that have followed them for the last 20 years. There is more information than ever and the medical field has come along way. Make use of it.
Get another set of blood tests. They are frequently wrong. Pls share with us what the deficiencies are.
Hey, saw your iron deficiency. Way too many comments to sort through so sorry if I missed it. But! If you drink coffee or tea (even some herbals) will inhibit iron absorption. It's actually the tannins that cause this, not the caffeine. So iron rich foods you need to space out a couple of hours before having tea/coffee. And vitamin c helps with absorption! Eat whole foods, and as much variety as you can and you'll be fine :) nutritionist guided of course (for now at least).
Make it clear you want to work with them but this isn’t a restriction like commonly seen and like with any diet if done wrong when cutting out a lot of products can lead you back down ED, that was me! Ask them what your deficient in and find out the top food ways to supplement those and then the top supplement options so you can go through all your options that don’t involve stopping being vegan 💚
dunno if this helps but I have a lot of anemic friends, all of them eat meat and they are still anemic. I don't think it has to do with the vegan food all that much but you should definitely see a dietician who is willing to work with your lifestyle! and congrats on beating your ED! I hope things get easier for you.
I hope you are seeing a nutritionist. There is no reason for nutrient deficiencies if you eat a balanced diet with the proper supplements. Every time I’ve been to the doctor my levels have always been perfect in fact outstanding. There are many cultures around the world the eat plant based and live the longest. When done correctly this diet is the healthiest diet you can possibly ever do. I know for myself. Helped my mental health, emotional, reduced my cysts and gave me more energy to live a complete life.
Hey! I am by no means an expert but I am someone who had a binge/purge ED 13 years ago and have been vegetarian for 19 years/ vegan for 8. I have never tested deficient in anything so this sounds pretty concerning. I by no means consider myself a health nut with my diet, but am healthy enough to be a firefighter/paramedic. First things first is no one is perfect, everyone has a shitty food choice day here and there. I only recently started taking supplements because of my age and haven't noticed much of a difference in anything (vegan zinc, vegan multi, and vegan omega 3 from costco). Some things that have helped me over the years with meal prep: I love broccoli, and if you can figure out a way you like to cook it, it can be full of more protein than you think. One of my favorite recipes used to be frozen broccoli microwaved with Vegan butter, nutritional yeast, and hemp hearts. My second recommendation is do your research in finding what protein replacements you like. Texture is huge for me and I hate tempeh, and have found that tofu marinated pretty much any way in an air fryer Is great. Also. Chickpeas. If your stomach can tolerate them they crisp up great in an air fryer and are great for salads and snacks. Or you can mash them up like a tuna replacement. I try to get as much protein and nutrition as I can in the morning (orgain protein powder in a fruit smoothie with PB fit) and then something more sentiating like oatmeal. Overall, food prepping and knowing what you need to buy on a weekly/monthly basis to make those recipes happen really helps. Especially when your someone like me who finds a healthy recipe you actually like eating and wants to eat it for a month straight. Not sure where you're at right now on your ED recovery, but I wish you the best. I've always enjoyed trying to find new creative ways to get the right nutrients in my recipes that I actually enjoy and hope you can find what works for you.
I understand that sometimes celiac can show up as an iron deficiency. I would ask to go to a gastrointestinal doctor/specialist to see if there’s any malabsorption issues. In the meantime, the iron metal fishes(no real fish involved, just shaped like a fish)/iron metal thingies you can add in water and soup can give you the iron you need. For B12 and Vitamin C, that can be supplemented. I’m sorry you’re encountering this, and I hope you can discover something that works for you.
So in my experience over the years of knowing vegans or watching people talking about being vegans in the past. I noticed that at some point they all run into health issues. They are not getting the vitamins and proteins they need and they are forced to change up their diet. My observation is that people need to consume foods like eggs or fish. Some small amounts of chicken or red meat. No one's saying you have to eat an entire cow every day. So ask your doctor what vitamins and such you are low on and than figure out what foods you can eat in moderation that would be a good source for it. No one loves the giant super meat farms because they aren't ideal. But there's nearly 8 billion people on earth and we need to try to feed everyone.
a deficiency is actually solvable pretty easily, but concerning your ED is actually a tough one, honestly, imo your health should be your focus, and if this measns you need to stop being vegan for a moment to reframe/ restart this journey so be it.
Your doctor doesn’t know what he/she is talking about. Pure bullshit.
Supplement! I take 2g of vitamin C a day (a lot, but I’ve been catching colds due to a med I’m on) and self-inject vitamin b12 every few months. I take an iron supplement and cook with a Lucky Iron Fish. I also take omega 3 but probs not enough. I’ve been vegan 34 years and all my bloods are good.
I agree with seeing a dietician, but please try to find one who specializes or at least is knowledgeable about vegan/vegetarian diets. Call around if you have to. I've seen a handful over the last 6 months due to health issues, and I have yet to find one who has any significant recommendations for vegan diets!
my doctor told me that. then i told them i wasnt a vegan anymore. (im still a vegan) he told me my tests are better bc im eating meat now 😂
I am a person who came off veganism due to health problems and support you doing this if that is the actual answer. HOWEVER your doctor should NOT be looking at that as the immediate answer. In addition to what others say, I saw your deficiencies and can tell you that vitamin C deficiency blocks iron and zinc absorption so if you were to up your Vitamin C for a few months you could see the results for that. The vitamin C recommendations are way beyond what you should actually be getting, especially if you eat a high carb diet. In fact, sugars can actually inhibit Vitamin C. Your doctor is just being lazy/irresponsible by pointing to veganism as the culprit without considering other factors. So just based on that alone, it may just be that your vegan diet does not contain enough vitamin C and they barely explored that possibility, let alone the multitude of other reasons, there are plenty of omnivores who are low in vitamin C as well, given that it comes from fruits and veggies... Also the kinds of non vegan things I have to eat now are very specific. Like...raw honey daily, and liver 1-3 times a year, and fatty fish when I am up for it. I also had to up my Vitamin C supplementation, and decreased my total carb intake. And my health conditions were really serious, to the point that I did years of other changes before I went non-vegan. The honey was a game changer for me though. I only buy raw local honey from local beekeepers because otherwise it doesn't have the health benefits. I doubt your doctor is telling you to add raw honey and liver back into your diet...