Is a vegan diet really better for your health? We asked a nutritionist

A cauliflower salad with parsley and apple cubes

This is because the positive health effects people often associate with veganism aren’t due to the absence of animal products in their diet, but because they’re eating a nutrient-dense diet rich in vegetables, legumes and high-protein sources like tofu, nuts, seeds and wholegrains, as well as healthy fats.

“Saying a diet is ‘vegan’ doesn’t automatically mean it’s healthy,” explains registered nutritionist Zara Hiridjee. “You can absolutely be vegan and eat in a way that lacks nutrients. For example, plain pasta is vegan, chips are vegan, sugar is vegan, and so is a diet full of vegan pastries and processed meat alternatives. If someone lived on white bread, jam, crisps and soft drinks, they’d technically be following a vegan diet, but they wouldn’t be getting the health benefits that plant-based eating is known for.”

With that in mind, we’ll break down the benefits of a well-balanced, plant-based diet as opposed to a vegan diet.

The health benefits of a balanced, fully plant-based diet

Gut health

A vegan diet rich in a diverse range of plant-foods can be excellent for gut health and a diverse gut microbiome because it’s naturally high in fibre, which can improve digestion and promote regular bowel movements, among other things.

“A diet rich in fibre from vegetables, legumes, wholegrains, nuts and seeds helps feed beneficial gut bacteria, which supports digestion, immune function and even mental health,” explains Hiridjee.”

Check out our guide to high-fibre foods to see how to add more fibre to your diet.

A cast iron pot filled with bean chilli with sliced avocado on the side

Metabolic health

Having a healthy metabolism refers to how efficiently your body processes food and converts it into energy. This means your body can digest and absorb nutrients from the food you eat without spiking your blood sugar levels and insulin. Good metabolic health can also lower your risk of getting metabolic diseases.

Plant-based diets can be beneficial to this because of their high-fibre content, according to Hiridjee. “Fibre slows down glucose absorption, helping to stabilise blood sugar levels, which is particularly important for those at risk of type 2 diabetes. Some studies suggest that well-planned, plant-based diets can improve insulin sensitivity, which means the body uses glucose more efficiently.”

Heart health

Studies have shown that plant-based eating may lower the risk of heart disease. A lot of this is down to that good, old fibre found in whole plant foods, that can help lower the ‘bad’ cholesterol in your body, which is a key factor in heart disease risk.

“Whole plant foods are naturally high in fibre and antioxidants. This helps lower LDL cholesterol and blood pressure, reducing the risk of heart disease,” says Hiridjee. “Foods like flaxseeds, walnuts and extra virgin olive oil also provide heart-healthy omega-3 fats, which can help regulate inflammation.”

Inflammation control and longevity

A March 2025 study found that closely following a healthy plant-based diet was associated with a reduced risk of overall mortality, as well as deaths from cardiovascular disease and cancer, as reported by Medical News Today.

This isn’t just because of its association with lowering that bad LDL cholesterol, enhancing insulin sensitivity and managing blood sugar spikes, but because of its potential to reduce oxidative stress and chronic inflammation in the body.

It’s the polyphenols and antioxidants contained in many plant foods that helps combat this oxidative stress, according to Hiridjee, which she tells us is linked to ageing and chronic diseases.

“Eating a variety of colourful plant foods like berries, dark leafy greens and cruciferous vegetables can help reduce systemic inflammation, supporting overall health,” she adds.

The potential risks of a vegan diet

While a well-planned vegan diet can provide you with all the essential nutrients, it takes some awareness and effort, as Hiridjee explains.

“Unlike an omnivorous diet, where certain nutrients are naturally abundant, a vegan diet requires more intentional choices to ensure all the bases are covered.”

One of the most common concerns is that vegans are at risk of not consuming enough high quality protein. The key, according to Hiridjee, is getting enough “complete proteins”.

“Unlike animal protein, many plant proteins are incomplete, meaning they don’t contain all nine essential amino acids in the right proportions. That’s why vegans need to be more intentional about getting enough complete proteins or combining foods to ensure they get the full amino acid profile.”

Some plant foods are naturally complete proteins like tofu, tempeh and edamame – these all come from soy – but quinoa, chia seeds, hemp seeds and buckwheat are great sources, too.

And if a protein isn't complete, Hiridjee emphasises the importance of smart food choices, like combining different plant proteins to make a complete protein throughout the day, for example rice and beans, hummus and wholewheat pitta, lentil soup with bread, and almond butter on toast.

A baking try of crispy baked tofu with a dressing on the side

There are other key nutrients you should monitor if you’re fully plant-based, including:

Vitamin B12

“This is primarily found in animal products and is essential for nerve function and red blood cell production, so vegans need to get it from fortified foods like nutritional yeast, plant-based milks, and cereals, or a reliable supplement.”

Iron

“Iron is available in plant-based foods like lentils, chickpeas, tofu and dark leafy greens, but plant-based (non-heme) iron is less easily absorbed than the heme iron from animal products. Pairing iron-rich foods with vitamin C sources, like adding lemon juice to spinach or bell peppers to lentil dishes, can boost absorption.”

Slow cooker sweet potato, chickpea and coconut one-pot in a shallow bowl

Omega-3 fatty acids

“While fish is a common source, vegans can get omega-3s from flaxseeds, chia seeds, hemp seeds, and walnuts. However, these provide ALA, which the body has to convert into the active forms (EPA and DHA). Some people convert ALA efficiently, but others don’t, so an algae-based DHA supplement could be a good backup.”

Calcium

“People tend to associate this with dairy, but it’s also found in fortified plant milks, tofu, almonds, tahini and dark leafy greens like kale. Some greens, like spinach, have calcium but also contain oxalates, which reduce absorption, so it’s good to mix up sources.”

Vitamin D

“Vitamin D is important for bone health and immune function, and since it’s found in very few foods, most people – vegan or otherwise – benefit from a supplement, especially in the winter months.”

Healthy Vegetarian Salad Recipe with Tahini Dressing

Is a vegan diet suitable for everyone?

While some people may thrive on a full, or almost fully plant-based diet, for others it may not be the right thing.

People with high cholesterol or who are at risk of heart disease, type 2 diabetics and those with insulin resistance, and people with inflammatory conditions like arthritis and autoimmune diseases may all benefit from a vegan diet containing lots of well-balanced plant foods.

However, some conditions may be worsened by adopting a vegan diet, according to Hiridjee:

Irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO): Many vegan foods are high in FODMAPs which can trigger bloating, gas and discomfort in sensitive individuals (although a low-FODMAP vegan diet may help).
Anaemia and iron deficiency: Plant-based iron isn't as easily absorbed as the iron you get from meat. However, eating iron-rich foods with vitamin C can help boost absorption. Some may need iron supplements.
Osteoporosis and bone health: If calcium and vitamin D intake is low, bone density can suffer over time. Fortified plant milks, tofu, tahini, leafy greens and a vegan vitamin D3 supplement could help.
Disordered eating: If someone has a history of an eating disorder or struggles with disordered eating, going vegan may not be the best idea as cutting out entire food groups can sometimes become another way to control food rather than a positive, balanced choice. For someone in recovery, the priority should be healing your relationship with food first, then if you feel like veganism aligns with your values and you can approach it in a way that's truly nourishing and not restrictive, then it could be something worth considering.

So, is a vegan diet really best for your health? The answer is, no. Ultimately, the best diet is one that aligns with your health goals, lifestyle and personal preferences while being nutritionally balanced and nutrient rich.

“At the end of the day, veganism isn't a one-size-fits-all approach, and that's really important to remember,” concludes Hiridjee. “If someone chooses to be vegan for ethical or environmental reasons that's completely valid and they should absolutely do what aligns with their values. But if someone is considering veganism purely for health reasons, it’s worth knowing that you don't have to be vegan to be healthy.”

A well-planned diet that includes meat and dairy can be just as nutritious, balanced and sustainable as a plant-based one. You can still eat plenty of plant foods and focus on whole, minimally processed ingredients that support your gut health while including high-quality animal proteins. Whether you choose to go fully vegan or simply incorporate more plant-based meals, making informed choices and enjoying a nutritious and satisfying diet is key to long-term wellbeing.