How to Transition Away From Veganism Safely

According to a study cited by multiple sources, an estimated 84% of vegetarians and vegans eventually revert to eating animal products. For those contemplating this change, knowing how to transition away from veganism in a way that is both healthy and sustainable is crucial to avoid digestive issues and nutritional deficiencies.

Quick Summary

A step-by-step guide to reintroducing animal products into your diet. Includes tips for managing gut health, addressing common nutrient deficiencies, and navigating the psychological aspects of changing your lifestyle.

Key Points

• Start Gradually: Reintroduce animal products slowly, beginning with gentle options like bone broth or eggs to allow your digestive system to adapt.

• Support Gut Health: Use fermented foods, probiotics, and potentially digestive enzymes to ease digestion and repopulate beneficial gut bacteria.

• Address Nutrient Deficiencies: Pay special attention to reintroducing Vitamin B12, heme iron, and omega-3s, which are easier to obtain from animal products.

• Manage Psychological Impacts: Be prepared for feelings of guilt or external judgment by finding a support system and re-evaluating your personal health needs.

• Prioritize Whole Foods: Focus on consuming high-quality, unprocessed plant and animal foods, and consider ethically sourced options if animal welfare was a motivation.

• Listen to Your Body: Practice intuitive eating and observe how different foods affect your energy and digestion to find the right balance for you.

Why People Transition Away from Veganism

There are numerous reasons individuals choose to transition away from a vegan diet. While many embark on a plant-based journey for health, ethical, or environmental reasons, their circumstances or understanding can evolve. Some common factors include:

• Health Concerns: Prolonged dietary restrictions can lead to nutrient deficiencies (such as Vitamin B12, iron, and Omega-3s), causing fatigue, hair loss, and other issues. Some people find that their health improves by reintroducing certain animal products.
• Social & Lifestyle Challenges: Navigating social events, eating at restaurants, and coordinating meals with family and friends can be a constant source of stress. For some, a less restrictive diet is a more practical long-term choice.
• Digestive Issues: High-fiber, plant-heavy diets can cause persistent bloating, discomfort, or other gut-related problems for some individuals. Reintroducing some animal products may alleviate these symptoms.
• Changing Ethical Perspectives: For those who chose veganism for animal welfare reasons, new perspectives or an inability to reconcile personal health needs with their initial ethical standpoint can lead to a change in dietary approach. Many ex-vegans find comfort in consuming ethically sourced, pasture-raised animal products.

The Gradual Approach: Slow and Steady Wins the Race

Making the shift back to an omnivorous diet is not a race. A slow and steady approach is essential for giving your body—especially your digestive system—time to adapt. An abrupt change can lead to discomfort, bloating, and stomach upset.

Step-by-Step Reintroduction

1. Start with gentle foods. Begin with easy-to-digest animal products like bone broth or honey. Bone broth is rich in collagen and minerals, and its liquid form makes it soothing for the gut.
2. Introduce eggs and dairy. After a week or two, try adding eggs and dairy products like yogurt or cheese. Eggs are a great source of protein, and fermented dairy can provide beneficial probiotics. Start with small quantities to see how your body reacts.
3. Add light proteins. Progress to lighter meats like fish and poultry. Lean white fish and chicken are generally easier to digest than red meat. Cook them simply, such as steaming or baking, to minimize digestive stress.
4. Incorporate red meat slowly. Finally, if you wish, introduce small portions of red meat. Consider fattier cuts at first, as some sources suggest they can be easier to digest for some people. Start with just an ounce or two at a time.

Supporting Your Digestive Health During the Transition

Your gut microbiome has likely shifted significantly during your time as a vegan. Reintroducing animal products requires supporting your digestive system to ensure a smooth transition and proper nutrient absorption.

• Boost with Probiotics and Fermented Foods: Add probiotic-rich foods like kefir, yogurt, or fermented vegetables (sauerkraut, kimchi) to help repopulate your gut with beneficial bacteria.
• Consider Digestive Enzymes: Some people find that digestive enzyme supplements help their bodies process protein and fat more efficiently, reducing bloating and discomfort.
• Increase Stomach Acid Naturally: Anecdotal reports suggest that having a splash of apple cider vinegar in water before meals may help with digestion by boosting stomach acid production. Consult a healthcare professional before trying this.

Addressing Nutrient Needs and Deficiencies

Many ex-vegans find that their energy levels and overall health improve by addressing nutrient deficiencies common on plant-based diets. Animal products are a bioavailable source of several key nutrients.

Common Nutrient Deficiencies and How to Address Them:

• Vitamin B12: Found almost exclusively in animal products, B12 is vital for nerve function and blood cell formation. Incorporate meat, dairy, and eggs, and consider a supplement if recommended by a doctor.
• Iron: Heme iron, found in meat, is more easily absorbed by the body than the non-heme iron from plants. Include red meat and poultry in your diet to replenish iron stores.
• Omega-3 Fatty Acids (EPA & DHA): These healthy fats are crucial for brain and heart health and are most readily available in fatty fish. Fish oil or fatty fish can help restore optimal levels.
• Zinc: Often less absorbable from plant sources, zinc is important for immune function. Meat, fish, and dairy are excellent sources.

Nutrient Comparison: Vegan vs. Omnivore Diet

Nutrient	Vegan Diet Sources	Omnivore Diet Sources	Benefits of Omnivore Sources
Vitamin B12	Fortified cereals, nutritional yeast, supplements	Meat, fish, eggs, dairy	Bioavailable, requires no supplementation
Heme Iron	None (only non-heme from plants)	Red meat, poultry, fish	More easily absorbed by the body
DHA/EPA Omega-3	Algae supplements (less efficient conversion)	Fatty fish (salmon, sardines)	Highly bioavailable, crucial for brain health
Zinc	Legumes, seeds, nuts (less absorbable)	Meat, seafood, dairy	Higher concentration, better absorption
Complete Protein	Combining various plant sources	Meat, fish, eggs	Contains all nine essential amino acids

Navigating the Psychological and Social Landscape

Quitting a vegan diet can be emotionally and socially challenging. It’s important to prepare for potential feelings of guilt, judgement from others, or a sense of identity loss.

Coping Strategies

• Connect with a support system: Find online communities or local groups of ex-vegans who understand your journey. Platforms like Reddit’s r/exvegans can be a good starting point.
• Talk to a professional: A registered dietitian or therapist can help you process feelings of guilt and navigate the transition healthily.
• Re-evaluate your values: Understand that your journey and values can change over time. Being flexible with your diet to prioritize your health is a valid and responsible choice.
• Educate friends and family: Explain your reasons for the change to your loved ones. This can help reduce judgment and foster support.

Creating a Sustainable New Lifestyle

For many, transitioning away from veganism isn't about reverting to old habits but about building a new, more sustainable diet. Consider these steps:

• Focus on whole foods: Prioritize whole, unprocessed foods, whether plant or animal-based, to maximize nutritional value.
• Source ethically: If your initial reasons were ethical, find local farms or brands that offer pasture-raised or humanely certified animal products.
• Listen to your body: Pay attention to how your body responds to different foods. This practice, known as intuitive eating, helps you find the right balance for your unique needs.
• Flexibility is key: Embrace a flexible approach. Consider a flexitarian or pescatarian diet if a full omnivore diet feels overwhelming.

Conclusion

Deciding to transition away from veganism is a personal and often complex choice driven by health, social, or evolving ethical concerns. By adopting a gradual approach, supporting your digestive health, and actively addressing potential nutrient deficiencies, you can make this change safely and healthily. Remember that listening to your body and finding a sustainable path that works for your unique needs is the most important step towards long-term well-being. Focusing on whole, high-quality, and ethically-sourced foods can help you build a new diet that aligns with your updated health goals and values. The goal is a balanced diet, not dietary perfection.

For more information on digestive health, you can consult reputable sources like the National Institutes of Health.

Frequently Asked Questions

What happens to your digestive system when you stop being vegan?

Your digestive system is highly adaptable, but it can take time to adjust to reintroducing animal products. You might experience some initial bloating, gas, or discomfort as your gut flora changes and adapts to digesting fats and proteins it hasn't encountered in a while. Starting slowly is key to minimizing these effects.

What foods should you eat first when transitioning away from veganism?

Begin with easy-to-digest options that are rich in nutrients, such as bone broth, honey, or eggs. These foods provide a gentle reintroduction of animal proteins and fats before moving on to more complex items like poultry and red meat.

Is it normal to feel guilty about eating meat again?

Yes, it is very common to feel guilt or shame when transitioning away from a diet with a strong ethical component. Finding support from understanding communities (like ex-vegan forums) and remembering that your health is a valid reason for change can help you process these emotions.

Do I need to take supplements after leaving a vegan diet?

While animal products are rich in key nutrients, it's wise to continue monitoring your nutrient levels, especially for B12, iron, and omega-3s. Your doctor can run tests to determine if you need supplements, especially during the initial transition period.

How can I find ethically sourced animal products?

Look for local farms, farmers' markets, or brands that are transparent about their sourcing. Certifications like 'Certified Humane' or 'Pasture-Raised' can indicate more ethical and sustainable animal husbandry practices.

How do you handle friends and family who judge your decision?

Open and calm communication is often best. Explain your personal reasons for changing your diet, focusing on your health and well-being. Setting boundaries and seeking support from those who understand your journey can also be helpful.

What is a flexitarian diet and is it an option?

A flexitarian diet is a primarily plant-based diet that includes the occasional consumption of meat or animal products. This can be a great intermediate or long-term solution for those who want to reduce their meat intake but don't want to be fully vegan.