What will happen to my body if I don't eat vegetables?

October 28, 2025 •

3 min read

According to a 2017 study, only about 5% of Americans meet the daily recommendations for fiber, a nutrient found abundantly in vegetables. So, what will happen to my body if I don't eat vegetables and am part of the majority missing out? The answer involves a cascade of negative effects on your digestive system, immune function, and long-term health.

Quick Summary

A diet lacking vegetables results in micronutrient deficiencies, poor digestive health due to low fiber, a weakened immune system, and increased risk for chronic illnesses. It can also impact mental and cognitive function and lead to skin problems and low energy.

Key Points

Digestive Distress: Eliminating vegetables leads to a significant decrease in fiber, causing chronic constipation, bloating, and disruption of the gut microbiome.
Micronutrient Deficiencies: Without the vitamins and minerals from vegetables, you risk deficiencies like scurvy (vitamin C), vision problems (vitamin A), and bleeding disorders (vitamin K).
Weakened Immunity: Insufficient intake of vitamins and antioxidants compromises the immune system, making you more susceptible to infections and illnesses.
Increased Disease Risk: A lack of vegetables significantly raises your risk of developing chronic conditions, including heart disease, type 2 diabetes, and certain cancers.
Cognitive and Mood Impairment: Essential nutrients for brain health are missed, potentially leading to mental fatigue, mood swings, and an increased risk of cognitive decline over time.
Weight Management Challenges: The absence of high-fiber, low-calorie vegetables often leads to increased consumption of calorie-dense foods and unintentional weight gain.
Skin Problems: A lack of nutrients like vitamins A and C can result in dull, dry skin, and slower wound healing.

The Immediate Impact on Your Digestive System

When you cut vegetables from your diet, you will likely experience immediate effects on your digestive system. Vegetables are a key source of dietary fiber, important for regularity and gut health. Low fiber intake can lead to various issues:

Constipation and bloating: Fiber adds bulk to stool, aiding passage. A lack of fiber results in harder stools and can cause constipation, pain, and bloating.
Disrupted gut microbiome: Vegetables provide prebiotic fibers that nourish beneficial gut bacteria. Without these, harmful bacteria can increase, causing an imbalance (dysbiosis). {Link: Yahoo https://www.yahoo.com/lifestyle/7-things-happen-body-dont-102500343.html}
Increased risk of colon issues: Chronic constipation and a low-fiber diet are associated with a higher risk of diverticular disease and colorectal cancer.

The Cascade of Micronutrient Deficiencies

Vegetables are rich in essential vitamins, minerals, and antioxidants. Eliminating them can create significant nutritional gaps.

Vitamin C deficiency: A lack of vegetables like bell peppers and spinach can lead to vitamin C deficiency (scurvy), causing fatigue, weakness, swollen gums, and poor wound healing.
Vitamin A deficiency: Vegetables like carrots and sweet potatoes provide vitamin A. Deficiency can impair vision and cause dry skin.
Vitamin K deficiency: Green leafy vegetables offer vitamin K, essential for blood clotting. Deficiency can cause easy bruising and bleeding.
Mineral depletion: Vegetables supply minerals like potassium, magnesium, and folate. Insufficient intake can affect heart function, muscle cramps, anxiety, and lead to anemia.

Long-Term Health Consequences

A diet without vegetables carries long-term health risks, increasing the likelihood of chronic conditions.


Health Aspect	Effects with Adequate Vegetable Intake	Effects with No Vegetable Intake
Cardiovascular Health	Reduced blood pressure and cholesterol, lower risk of heart disease and stroke.	Increased blood pressure and cholesterol, higher risk of heart disease, stroke, and vascular disease.
Weight Management	High fiber promotes fullness, helping maintain a healthy weight.	Higher intake of less-filling, calorie-dense foods, potentially leading to weight gain and obesity.
Cancer Prevention	Antioxidants may help lower the risk of some cancers.	Increased vulnerability to cell damage, raising the risk of certain cancers, like colorectal.
Blood Sugar Control	Fiber helps manage blood sugar levels, lowering the risk of type 2 diabetes.	Rapid blood sugar fluctuations, increasing the risk of insulin resistance and type 2 diabetes.

Weakened Immune System and Mental Fog

Vegetables provide nutrients essential for immune function. A lack of vitamins and antioxidants can impair the immune system.

Compromised immune response: Vitamins C and E and other antioxidants in vegetables support immune cell activity. Without them, fighting off infections becomes harder.
Cognitive decline and mood issues: Nutrients in vegetables, like folate, support brain health and mood. A low intake can result in fatigue, difficulty concentrating, mood swings, and a higher risk of mood disorders. Poor diet throughout life has been linked to lower cognitive function later in life.

Conclusion: The Body's SOS

Not eating vegetables leads to various health problems, from digestive issues and nutrient deficiencies to increased risk of chronic diseases and cognitive decline. Vegetables offer a vital combination of fiber, vitamins, minerals, and antioxidants necessary for physical and mental health. {Link: Yahoo https://www.yahoo.com/lifestyle/7-things-happen-body-dont-102500343.html}

For more information on adding nutrient-rich foods to your diet, consult resources like {Link: Harvard University https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/}.

Combatting Veggie Aversion: Practical Tips

If you find it challenging to eat vegetables, there are simple ways to increase your intake. For six easy ways to include more vegetables in your diet, see {Link: Total Health Chiropractic website https://totalhealthchiropractic.com.au/six-easy-ways-to-include-more-vegetables-in-your-diet/}.

Frequently Asked Questions

The most immediate effect is likely to be digestive issues, primarily constipation and bloating, due to the sharp decrease in dietary fiber.

While supplements can address specific vitamin or mineral deficiencies, they cannot fully replicate the broad spectrum of nutrients, fiber, and phytochemicals found in whole vegetables. Dietary patterns, rather than individual supplements, have shown greater health benefits.

Yes, a lack of vegetables weakens the immune system. Vegetables provide essential vitamins, like C and E, and antioxidants that are crucial for supporting immune cell function and helping the body fight off infections.

Yes, a low intake of vegetables can lead to lower energy levels and fatigue. This can be caused by deficiencies in essential vitamins and minerals needed for energy production, as well as blood sugar spikes and crashes from high-carb, low-fiber foods.

The vitamins and antioxidants found in vegetables are vital for healthy skin. A lack of these nutrients, particularly vitamins A and C, can lead to dry, dull skin, increased acne, and impaired wound healing.

Long-term, a diet without vegetables is linked to a significantly higher risk of chronic diseases, including heart disease, stroke, certain cancers, type 2 diabetes, and obesity.

While some people may get adequate nutrition from other sources, it is not recommended to completely eliminate vegetables. Most health experts agree that the unique combination of fiber, vitamins, and other compounds in a variety of vegetables is the most reliable way to achieve and maintain good health.