What happens to your body when you stop eating meat and dairy? A comprehensive guide

November 9, 2025 •

5 min read

According to a 2019 study in The BMJ, vegetarians may have an increased risk of stroke compared to meat-eaters, highlighting the need for careful nutritional planning when transitioning. This guide explores exactly what happens to your body when you stop eating meat and dairy and offers a roadmap for a healthy plant-based journey.

Quick Summary

Stopping meat and dairy triggers significant bodily changes, including shifts in gut bacteria, lower cholesterol, and altered inflammation levels. Careful planning is needed to manage potential nutrient deficiencies, particularly B12, iron, and calcium, while maximizing plant-based benefits.

Key Points

Initial Digestive Changes: Expect increased gas and bloating initially as your gut adjusts to more fiber, leading to a healthier microbiome over time.
Cardiovascular Health Improvement: Lower cholesterol and saturated fat intake can lead to a reduced risk of heart disease and inflammation.
Nutrient Planning is Crucial: Essential nutrients like Vitamin B12, iron, and calcium must be actively managed through fortified foods or supplements to avoid deficiencies.
Potential Weight Management: The lower caloric density and higher fiber content of plant-based foods can support weight loss or maintenance.
Long-term Disease Risk Reduction: A well-managed plant-based diet is associated with a lower risk of chronic conditions like type 2 diabetes and certain cancers.

For many, the decision to eliminate meat and dairy is a significant lifestyle shift driven by health, ethical, or environmental concerns. The transition to a vegan diet fundamentally alters a person's nutritional intake and, in turn, their physiological processes. The changes your body undergoes can range from immediate, noticeable shifts in digestion to gradual, long-term impacts on chronic disease risk.

The First Few Weeks: The Immediate Adjustment Phase

During the initial weeks, your body begins to adapt to the absence of animal products. The most immediate effects are often digestive.

Digestive System Changes

Increased Fiber Intake: Plant-based diets are naturally higher in fiber, leading to more frequent and softer bowel movements. This can be a positive change for digestive health, but for some, the sudden increase can cause temporary bloating, gas, or discomfort.
Gut Microbiome Shift: Your gut is home to trillions of bacteria, and the composition of this microbiome is heavily influenced by diet. As you consume more fiber and less saturated fat, your gut bacteria start to diversify, favoring beneficial microbes that thrive on plant-based foods. This shift is a key reason many people report improved overall health and immunity.

Energy and Satiety

Energy Fluctuations: Some individuals experience a significant energy boost from the switch, citing a feeling of being "lighter" and less bogged down by heavy, processed foods. Others may experience a dip in energy, often linked to insufficient calorie or protein intake while their body adjusts to new food sources.
Satiety Levels: While plant-based foods are often less calorie-dense, the higher fiber and water content can lead to increased feelings of fullness, which can aid in weight management.

Mid-Term Effects: Observing Health Improvements

After a few months, the changes become more evident in overall health markers. This is when many people begin to see the cardiovascular benefits associated with a plant-based diet.

Lower Cholesterol: By eliminating high-saturated fat sources like red meat and dairy, you can see a significant drop in your cholesterol levels. Studies have shown that even short periods on a vegan diet can reduce LDL ("bad") cholesterol.
Reduced Inflammation: A diet rich in fruits, vegetables, legumes, and whole grains provides a powerful anti-inflammatory effect. The phytochemicals and antioxidants in these foods help combat the chronic low-grade inflammation often associated with diets high in processed foods and saturated fat.
Weight Management: The lower caloric density and higher fiber content of plant foods can naturally lead to weight loss or help maintain a healthy weight.

Long-Term Health: The Importance of Planning

For a healthy long-term plant-based lifestyle, meticulous nutritional planning is essential. Without it, the elimination of meat and dairy can lead to nutrient deficiencies.

Essential Nutrient Considerations

Vitamin B12: Vitamin B12 is crucial for nerve function and red blood cell production and is found naturally almost exclusively in animal products. Supplementation or consistent consumption of fortified foods is not optional for vegans and is often recommended for vegetarians as well.
Iron: Plant-based iron (non-heme) is less readily absorbed than heme iron from animal sources. However, the total iron intake on a plant-based diet can be adequate if planned properly. Maximizing absorption is key, which can be done by pairing iron-rich foods with sources of Vitamin C.
Calcium and Vitamin D: These nutrients are vital for bone health. While many plant sources contain calcium (e.g., leafy greens, tofu, legumes), its bioavailability is sometimes lower. Vegans rely on fortified plant milks and cereals, as well as adequate sunlight exposure or supplements for Vitamin D, to maintain bone density. Some studies have noted lower bone mineral density in vegans, emphasizing the importance of a well-balanced diet.
Omega-3 Fatty Acids: EPA and DHA, crucial for heart and brain health, are abundant in fatty fish. Vegans must seek out plant-based sources like flaxseeds, chia seeds, and walnuts, or take an algae-based omega-3 supplement to ensure sufficient intake.

Plant-Based vs. Omnivorous Diet: Key Nutritional Differences


Nutritional Aspect	Plant-Based Diet (Well-Planned)	Omnivorous Diet (Typical Western)
Saturated Fat	Significantly lower	Higher, linked to heart disease risk
Dietary Fiber	Higher	Lower, can contribute to digestive issues
Vitamin B12	Requires supplementation or fortified foods	Easily available from animal products
Iron	High non-heme iron, but lower bioavailability. Requires mindful pairing.	High heme iron, higher bioavailability.
Antioxidants & Phytonutrients	Significantly higher	Varies, but generally lower
Cholesterol	Contains no dietary cholesterol	Contains dietary cholesterol

How to Manage the Transition Smoothly

Switching to a fully plant-based diet requires more than just removing meat and dairy. A strategic approach is key to success.

Practical Tips for a Smooth Transition

Start Gradually: Don't go 'cold turkey.' Begin with one meatless day a week, or swap one meal a day for a plant-based version. This allows your body and taste buds time to adjust.
Plan Your Meals: Focus on creating balanced plates with diverse plant-based protein sources, whole grains, and a wide variety of fruits and vegetables. Use online resources or meal planning apps to find exciting new recipes.
Use Fortified Foods: Incorporate fortified plant milks, cereals, and nutritional yeast into your diet to secure crucial vitamins like B12, Vitamin D, and calcium.
Embrace Whole Foods: Avoid relying heavily on processed vegan junk food. Focus on minimally processed foods like beans, lentils, nuts, seeds, and fresh produce for the greatest health benefits.
Don't Fear Supplements: Consider a B12 supplement as a non-negotiable insurance policy. Discuss your diet with a healthcare provider or dietitian to determine if other supplements, like iron or omega-3s, are right for you.
Learn Your Ingredients: Reading food labels becomes second nature. Look for fortified ingredients and be aware of hidden animal products in seemingly harmless items.

Conclusion: A Healthier Path With Careful Consideration

Giving up meat and dairy can lead to numerous health improvements, including better cardiovascular health, reduced inflammation, and a healthier gut microbiome. However, the transition is not without its challenges. The key to thriving on a plant-based diet lies in meticulous planning and a proactive approach to nutrition. By focusing on a diverse range of whole plant foods, leveraging fortified products, and supplementing when necessary, you can reap the rewards of this dietary shift while safeguarding your long-term health. The journey is one of conscious choice and continuous learning, ultimately paving the way for a healthier body and a more intentional approach to eating. For more resources, explore guides like the National Jewish Health beginner's guide to a plant-based diet.

Frequently Asked Questions

The adjustment period varies for each person. Initial digestive changes like gas and bloating may last a few weeks as your gut microbiome shifts. Overall energy levels and other health markers may take several months to stabilize.

Weight loss can occur due to the lower caloric density and higher fiber content of a plant-based diet. However, if you replace meat and dairy with processed vegan junk foods, weight loss is less likely. Focus on whole, unprocessed foods for the best results.

Yes, a Vitamin B12 supplement is non-negotiable for vegans, as it is found almost exclusively in animal products. Other supplements like Vitamin D, iron, and omega-3s should be considered, ideally after consulting a healthcare professional.

A balanced vegan diet provides ample protein through a variety of plant sources. Excellent sources include beans, lentils, peas, tofu, tempeh, quinoa, nuts, and seeds.

While plant-based iron (non-heme) is less bioavailable than heme iron from meat, you can prevent deficiency. Pair iron-rich plant foods (spinach, lentils) with Vitamin C sources (citrus fruits, bell peppers) to boost absorption.

Not automatically. Processed vegan foods like burgers, cheese substitutes, and sweets can be high in fat, sugar, and sodium. The health benefits of a plant-based diet come from focusing on whole, minimally processed plant foods.

Yes. A vegan diet composed primarily of processed foods, refined grains, and high sugar snacks can still be unhealthy, leading to similar health problems as a poor omnivorous diet. A varied, whole-foods-based approach is key.

Typically, cholesterol and inflammation levels decrease. This is due to the reduced intake of saturated fats and the higher intake of fiber, antioxidants, and phytochemicals found in a plant-based diet.