Why did I quit being a vegan? Understanding the common reasons

According to research by Faunalytics, an estimated 84% of people who try a vegan or vegetarian diet eventually abandon it. For those who ultimately ask, 'Why did I quit being a vegan?', the reasons often involve a combination of unforeseen health complications, social pressures, and the simple reality of nutritional needs. This article delves into the complex factors behind this significant dietary shift.

Quick Summary

Many ex-vegans cite reasons such as nutrient deficiencies, social challenges, and the practical inconvenience of maintaining the diet. This shift often stems from personal health issues or unmet caloric and protein needs.

Key Points

• Health Concerns: Many ex-vegans cite nutrient deficiencies (B12, iron, calcium) and physical issues like persistent fatigue and digestive problems as primary reasons for quitting.

• Social Isolation: The lifestyle can create social friction and isolation, making dining out and family gatherings difficult to navigate.

• Lifestyle Inconvenience: The constant need for meal planning, higher costs for specialty items, and limited options, especially when traveling, make the diet unsustainable for some.

• Evolving Ethics: Some individuals shift their ethical framework, moving away from rigid rules towards a more flexible approach focused on personal health and sustainable sourcing.

• Gradual Reintroduction: For a smoother transition back to an omnivore diet, experts recommend a slow reintroduction of animal products, starting with bone broth or fish.

The Health Complications That Led Many to Quit

One of the most frequently cited reasons for abandoning a vegan diet is a decline in personal health, despite careful planning. For many, the diet proved to be unsustainable in the long term, leading to a range of physical and mental health issues. These concerns often stem from nutritional gaps that are challenging to address with plant-based foods alone.

Nutrient Deficiencies

While a well-planned vegan diet can be healthy, certain nutrients are primarily found in animal products and require diligent supplementation or dietary fortification. When this is insufficient, the consequences can be severe. Common deficiencies reported by ex-vegans include:

• Vitamin B12: Found almost exclusively in animal products, a deficiency can lead to permanent nerve damage and mental health problems.
• Iron: Plant-based (non-heme) iron is less bioavailable than animal-based iron, making it harder for the body to absorb. This can lead to anemia and severe fatigue.
• Calcium and Vitamin D: Critical for bone health, these are often less abundant and less bioavailable in vegan sources, potentially increasing the risk of fractures.
• Omega-3 Fatty Acids (EPA/DHA): While the body can convert ALA from sources like flaxseed, this process is inefficient. A lack of DHA and EPA can impact brain and cardiovascular health.
• Zinc: Phytates in grains and legumes can inhibit zinc absorption, putting vegans at higher risk for deficiency.

The Toll on Physical and Mental Wellbeing

Many people on a vegan diet report experiencing a general decline in their physical and mental health over time. Symptoms often start subtly but can become debilitating. Some of these issues include:

• Persistent Fatigue and Low Energy: Insufficient intake of calories, protein, and iron can lead to constant tiredness.
• Digestive Issues: Some ex-vegans report severe IBS and other gastrointestinal problems, possibly exacerbated by high fiber intake or processed vegan alternatives.
• Hair Loss and Poor Skin Health: Nutritional deficiencies can manifest in poor hair, skin, and nail health.
• Weight Management Problems: Some struggle with weight loss, while others experience weight gain from overconsuming calorie-dense, low-satiety foods.
• Mental Health Struggles: For some, the restrictive nature of the diet or unmet nutritional needs contribute to anxiety, depression, or disordered eating patterns like orthorexia.

Social and Lifestyle Challenges

For many, veganism is more than just a diet; it's a lifestyle. However, this commitment can often lead to significant social friction and practical inconvenience that becomes unsustainable over time.

A Feeling of Isolation

Navigating social situations and family gatherings can become incredibly difficult for vegans. This can lead to feelings of being misunderstood or an outcast. The constant need to explain and justify dietary choices can strain relationships with family and friends, especially when others do not understand or support the decision.

Inconvenience and Cost

Finding suitable food options, particularly while traveling or dining out, can be a major hassle. While basic vegan staples are often cheap, specialty vegan products and meat alternatives are frequently more expensive than their conventional counterparts. The meticulous planning required for meals also adds a layer of stress that some are unwilling or unable to maintain long-term.

Ethical Shifts and Evolving Perspectives

Some people don't quit for health reasons but experience an evolution in their ethical perspective. For some, this includes realizing that strict adherence to veganism is not the only way to support animal welfare or environmental health. Many ex-vegans now focus on sourcing animal products from small, ethical, or regenerative farms rather than abstaining entirely. Others find freedom in adopting an 'intuitive eating' approach, letting their bodies' signals guide their choices.

Comparison of Vegan vs. Omnivore Diet Challenges

Aspect	Vegan Diet Challenges	Omnivore Diet Challenges
Nutritional Planning	Requires meticulous planning and often supplementation to avoid key nutrient deficiencies (B12, iron, etc.).	Less stringent planning for most nutrients, as many are readily available in animal products.
Social Interaction	Can lead to feelings of isolation; difficulties dining out or at family gatherings.	Generally simpler to navigate social eating situations with a wider range of options.
Convenience	Often requires more time for meal prep and searching for appropriate foods, especially when traveling.	High convenience, as animal products are widely available in most stores and restaurants.
Health Risks	Potential for nutrient deficiencies if not properly managed; some report long-term health decline.	Risks associated with high consumption of processed meats and saturated fats if not managed.
Ethical Framework	May cause moral distress when unable to adhere strictly; can foster an 'all-or-nothing' mindset.	Some may experience ethical conflict or guilt over animal consumption.

Conclusion: A Shift Towards Personal Sustainability

Ultimately, the decision to stop being a vegan is a deeply personal one, driven by a confluence of health, social, and psychological factors. The high percentage of people who leave the diet suggests that a one-size-fits-all approach to nutrition is unrealistic. For many, the journey leads to a healthier, more sustainable relationship with food, prioritizing personal wellbeing without entirely abandoning ethical considerations. As one former vegan put it, the shift is about putting personal health above a rigid ideology. Exploring food choices with an open mind, whether that means ethically sourcing animal products or seeking professional nutritional advice, allows for a more flexible and realistic approach to health. It is a transition that is often fueled by listening to one's body rather than an ideology, and for many, it leads to a better quality of life.

You can read more about the health impacts of veganism and nutrient deficiencies in this detailed review from the National Institutes of Health (NIH).

How to Transition Back Thoughtfully

For those ready to reintroduce animal products, a slow and deliberate approach is key. Starting with small portions of easily digestible items allows your body to re-adapt.

1. Begin with broth: Start by sipping on bone broth to gently reintroduce some animal products and soothe the gut.
2. Add eggs and fish: These are often the easiest animal products to digest. Try adding an egg to a meal or a small portion of fish.
3. Introduce poultry: After a few weeks, consider adding small, slow-cooked portions of poultry like chicken.
4. Listen to your body: Pay close attention to how your body responds to each new food. Some people experience initial bloating or discomfort that subsides over time.
5. Seek professional help: A registered dietitian can provide personalized guidance and help you navigate the process while addressing any lingering nutritional concerns.

Frequently Asked Questions

Do you lose the ability to digest meat after being vegan?

No, your body does not lose the ability to digest meat. The enzymes needed to break down animal products remain present. You may experience some initial discomfort, such as bloating, as your digestive system adjusts to processing meat again, but this typically passes.

What are the most common nutritional deficiencies in a vegan diet?

Common deficiencies include Vitamin B12, iron, calcium, vitamin D, and omega-3 fatty acids. Since B12 is primarily found in animal products, supplementation is essential for long-term vegans.

How can I reintroduce meat into my diet after being vegan?

Start slowly with easily digestible options. Begin with bone broth, and then add small portions of light meats like fish or poultry. Monitor your body's reaction and increase intake gradually as you feel comfortable.

Is it selfish to quit veganism for health reasons?

The decision is a personal one. While many begin for ethical or environmental reasons, prioritizing one's own long-term health and well-being is a valid and often necessary choice. Many ex-vegans continue to support animal welfare by ethically sourcing their animal products.

Did I fail by quitting veganism?

Quitting is not a failure. It is a sign of listening to your body's needs and adjusting your lifestyle for better health and sustainability. The journey provides valuable insights into nutrition and personal boundaries.

How do social challenges affect people on a vegan diet?

Social challenges include feelings of isolation from family and friends, difficulty dining out, and the constant need to explain dietary choices. Over time, these can create significant emotional strain.

Are vegan alternatives healthier than animal products?

Not necessarily. Many processed vegan meat and cheese alternatives can be high in sodium, fat, and artificial ingredients. They are not always a nutritionally superior choice compared to whole, unprocessed foods, whether plant- or animal-based.