How Do Vegans Go Back to Eating Meat? A Gradual, Mindful Approach

October 27, 2025 •

4 min read

According to a study published by Faunalytics, 84% of individuals who transition to a vegetarian or vegan diet eventually return to eating meat. Navigating the process of how do vegans go back to eating meat involves a careful balance of physiological, nutritional, and psychological adjustments.

Quick Summary

Former vegans can successfully reintroduce meat by starting slow with easily digestible proteins like broth and fish, then gradually adding lean poultry and red meat in small portions. Acknowledge the psychological shifts and prioritize gut health with probiotics and balanced meals.

Key Points

Start Slowly: Begin with easily digestible animal products like bone broth and eggs to help your digestive system re-acclimate, avoiding digestive distress.
Introduce Gradually: Progress from lighter meats like fish and poultry to red meat, introducing one new type at a time to monitor your body's reaction.
Prioritize Gut Health: Consider probiotic supplements or fermented foods to help restore a diverse gut microbiome and support digestion.
Manage Psychological Guilt: Acknowledge that dietary changes for health are valid. Finding an empathetic community of former vegans can help manage guilt and isolation.
Focus on Nutrition: Continue incorporating a wide variety of vegetables, fruits, and whole grains into your diet to ensure a balanced intake of nutrients and fiber.
Seek Professional Guidance: A registered dietitian can provide a personalized plan to reintroduce meat safely and manage potential side effects.

Reasons for Reverting to an Omnivorous Diet

Many factors can motivate a person to stop their vegan diet and return to eating meat. For some, it's a matter of health. They may have experienced nutrient deficiencies, such as low iron or B12, or felt chronically fatigued. Other reasons are social, such as feeling isolated or experiencing pressure from family and friends who don't understand the lifestyle change. Economic factors, convenience, and difficulty with food cravings are also common reasons for switching back. Regardless of the reason, the decision is personal and often multifaceted, deserving a thoughtful and compassionate approach.

The Physiological Transition: Reintroducing Meat to Your Gut

One of the biggest concerns for former vegans is how their body will react to meat after a long period without it. A prolonged plant-based diet can lead to changes in gut flora and digestive enzyme production. The digestive system might need time to adjust to processing animal proteins and fats again. This is why the reintroduction process should be gradual. Starting with small, manageable portions prevents overwhelming your system and can mitigate potential side effects like bloating, constipation, or indigestion.

Start with broth: A great first step is sipping on chicken or bone broth. It provides nutrients in an easily digestible form and helps your gut re-acclimate slowly.
Begin with eggs and fish: These are often considered less 'heavy' than red meat and can be a gentle way to introduce animal products. Fish like salmon or tilapia and simple boiled or scrambled eggs are good choices.
Move to lean poultry: Once comfortable, add small portions of skinless chicken or turkey. This is a good way to introduce solid meat protein without a high fat content.
Introduce red meat last: Heavier meats like beef and pork should be introduced later and in small amounts. Some people might find ground beef easier to digest initially than a large steak.

Psychological and Social Adjustments

The mental aspect of returning to meat is often more challenging than the physical one. Feelings of guilt, regret, or a sense of 'failure' can arise, especially if veganism was adopted for ethical reasons. It's crucial to practice self-compassion and acknowledge that personal health and well-being are valid reasons for dietary change. Finding support from understanding friends, family, or online communities of ex-vegans can be incredibly helpful. When discussing your change with others, focusing on your personal health journey rather than debating ethical viewpoints can lead to more positive conversations.

Nutritional Strategies for a Balanced Omnivorous Diet

Returning to meat doesn't mean abandoning the healthy habits learned on a vegan diet. A balanced plate with plenty of vegetables, whole grains, and fruits is still essential. The goal is a diverse, nutrient-rich diet, not simply swapping one set of foods for another. Lean, grass-fed, or sustainably sourced meat can be a part of this new balance.

Comparison Table: Vegan vs. Thoughtfully Reintroduced Omnivore Diet


Feature	Vegan Diet	Thoughtfully Reintroduced Omnivore Diet
Protein Sources	Primarily plants, legumes, and seeds	Lean meats, fish, eggs, and dairy, alongside plants
Digestion	High fiber content, potential for less enzyme diversity for meat	Gradually re-acclimates system to digest meat and fats
Key Nutrients	Requires careful planning and supplementation for B12, iron	Naturally higher in B12, bioavailable iron, and zinc
Ethical Focus	Avoids animal products entirely	Can focus on ethically and sustainably sourced animal products
Energy Levels	Can vary, potential for fatigue if not well-balanced	May increase due to higher iron and B12 intake

Long-term Considerations and Monitoring Your Health

As you transition, pay close attention to your body's signals. Digestive discomfort should ease over time, but if it persists, it may indicate a need to slow down or consult a dietitian. Monitoring your energy levels, mental clarity, and overall well-being can help confirm that the change is beneficial. Many ex-vegans report feeling more energy and mental clarity after reintroducing meat, likely due to increased B12 and iron intake. Regular check-ups with a healthcare provider can also help monitor nutrient levels and ensure a healthy transition.

Conclusion

For those wondering how do vegans go back to eating meat, the key is a slow, methodical, and mindful process. It requires physical adjustments to help the digestive system adapt, psychological shifts to manage potential feelings of guilt, and a commitment to maintaining a balanced and varied diet. By taking a gradual approach, paying attention to your body's needs, and focusing on overall well-being, the transition back to an omnivorous diet can be a positive step for your health. Remember, every dietary journey is unique, and prioritizing your health is the most important part of the process.

Here's an online community of ex-vegans discussing their experiences.

Frequently Asked Questions

When you start eating meat again after being vegan, your body's digestive system may need time to adjust. You might experience temporary bloating, constipation, or indigestion as your gut microbiome adapts to processing animal proteins and fats again.

No, you won't get sick simply from eating meat again, but you might feel mild digestive discomfort if you overdo it initially. Your body never loses the ability to digest meat; it just needs a slow reintroduction to produce the necessary digestive enzymes.

It is best to start with easily digestible options. Many dietitians recommend starting with eggs, fish, or bone broth before moving on to lean poultry like chicken and turkey. Red meat and processed meats should be introduced last.

To overcome the guilt, focus on your personal reasons for changing your diet, such as prioritizing your health. Choosing ethically and sustainably sourced meats can also help align with prior ethical concerns. Finding a supportive community of former vegans can also provide comfort and shared experience.

The adjustment period varies for each individual. For many, initial digestive discomfort subsides within a few weeks as the body becomes re-accustomed to digesting meat. A gradual approach helps speed up this process.

Supplements like probiotics can be beneficial for supporting gut health during the transition. While reintroducing meat helps restore nutrients like B12 and iron, some people may still benefit from monitoring these levels with a doctor.

Start with very small portions, such as 2-3 ounces, which is about the size of a deck of cards. Listen to your body and gradually increase the amount as you feel comfortable.