Thriving on a Vegan Diet: What to Eat, What to Watch & How to Stay Nourished

In Australia, around 2% of the population identifies as vegan while one in five people are consciously cutting back on their meat consumption. For many, veganism goes beyond food choices – it’s a lifestyle & philosophy that seeks to eliminate all forms of animal exploitation & cruelty, whether in food, clothing or other areas of life.

At the heart of a vegan lifestyle is a plant-based diet, free from all animal-derived products – including meat, fish, dairy, eggs & even insects. But going vegan isn’t just about what you cut out it’s about understanding what your body still needs to thrive.

Transitioning to a Vegan Diet

If you’re considering going vegan it can be overwhelming to navigate all the “rules” & food swaps. A gradual transition tends to be more sustainable than switching 100% overnight. Start by replacing one meal or ingredient at a time & experiment with plant-based alternatives. Today, nearly every animal product has a vegan-friendly counterpart – from dairy-free cheese to plant-based meats – so you won’t have to give up your favourite dishes.

A thriving vegan diet is one that’s diverse. Fill your plate with a rainbow of fruits & vegetables, nuts, seeds, grains, legumes & pulses. Explore new ingredients, try global cuisines & get creative in the kitchen. Not only will this keep meals exciting but variety is key to meeting your nutritional needs.

Health Benefits and Common Pitfalls

Research consistently shows that vegan diets are linked to lower rates of chronic illnesses like obesity, type 2 diabetes & heart disease. However, a vegan label doesn’t always mean healthy. Many processed vegan foods – like snacks, frozen meals & sweets – can be just as nutrient-poor as their non-vegan counterparts.

One major risk with a restrictive diet is nutritional deficiency. A 2025 study found the most common deficiencies among vegans include vitamin B12, iron, calcium, vitamin D, iodine, zinc & omega-3 fatty acids. Left unaddressed, these gaps can lead to serious health issues such as anemia, osteoporosis, cognitive decline & nerve damage.

Spotlight on Vitamin B12

Among these nutrients, vitamin B12 stands out as especially critical. It plays a vital role in energy production, nerve function & cognitive health. Since B12 is naturally found only in animal products, vegans must rely on fortified foods or supplements. Even then, absorption can be an issue due to individual digestive health.

To avoid deficiency it’s important to take a high-quality B12 supplement & monitor your blood levels regularly you can then determine the right dosage based on your needs.

Don’t Forget Protein

Protein is another key focus for vegans. It’s essential for muscle repair, bone health, immune function & mental wellbeing. Adults need approximately 80-100g of protein daily though vegans may need more to account for lower absorption rates of plant proteins.

Plant-based protein sources include lentils, chickpeas, black beans, nuts (especially peanuts), soy products like tofu & tempeh, hemp seeds & sea vegetables. Some plant foods, such as quinoa, chia seeds, soy & buckwheat, are complete proteins meaning they contain all nine essential amino acids. Combining different protein sources – like rice & beans – can also help ensure you’re meeting your requirements.

Omega-3 Fatty Acids: The Inflammation Factor

Omega-3s, especially EPA & DHA, are crucial for brain, heart & skin health. These fatty acids are usually found in oily fish, making it easy for vegan diets to fall short. Meanwhile, omega-6 fats – found in many plant oils – are often overconsumed leading to inflammation when the omega 6:3 ratio is out of balance.

To counter this, include more omega-3-rich plant foods such as flaxseeds, chia seeds, walnuts & hemp seeds. A clean algal oil supplement is also a great way to boost DHA & EPA intake.

Plan to Thrive

Eating well on a vegan diet takes planning but it’s entirely possible to meet all your nutritional needs with the right approach. Focusing on whole, minimally processed foods, supplementing smartly & checking in on your nutrient levels can help you avoid the pitfalls of “vegan depletion” & enjoy the many benefits of plant-based living.

Always consult a qualified healthcare professional before starting any supplements to ensure they’re appropriate for your individual needs. For personalised guidance, visit our store & chat with one of our qualified naturopaths – we’re here to help.

Cheree Sheldon
Adv Dip Naturopathy, Adv Dip Western Herbal Medicine & Adv Dip Nutritional Medicine