Vegan Guide
Short answers to real-world questions about veganism — food, health, shopping, and everyday life.
It can be, but it needs a plan and support from your obstetric doctor and a dietitian. Because the data are limited, the German Nutrition Society (DGE, 2024) neither recommends nor advises against a vegan diet in pregnancy. One thing is certain: B12, iodine, folic acid, DHA and vitamin D need to be supplemented, and nutrient status should be checked with blood tests.
Yes, but it takes solid knowledge, regular follow-up with a paediatrician and a dietitian, and supplements (always B12, plus vitamin D, usually iodine and DHA, sometimes iron). The European society ESPGHAN (2025) considers the evidence insufficient to say whether a strict vegan diet supports normal growth and development in children. Poorly managed in an infant, it can cause lasting harm.
At the start, bloating is common because the fibre jump is large. That is usually about pace, soaking legumes and drinking water — not proof that “the body rejects plants”.
Yes. Protein from soy, pea, seitan, tofu and plant powders is enough when calories are sufficient. Professional vegan athletes are public evidence, not a forum anecdote.
It depends which one. This is a very broad category — from chickpea or lentil burgers with a short ingredients list, to highly processed patties full of soy protein isolate, coconut oil and a long list of additives. The latter can be processed just as heavily as an ordinary fast-food hamburger. The word 'vegan' on the pack is not the same as 'healthy' — it is worth simply reading the ingredients.
No. Strength and mass depend on training, energy and protein, not a diet label. There are vegan endurance and strength athletes. Undereating weakens anyone.
Observationally, plant-based diets link to lower risk of heart disease and some cancers, but “longer life” also depends on not smoking, movement and healthcare. A diet label cannot promise extra years.
Not necessarily, but the risk is real and needs attention. In the large British EPIC-Oxford study, vegans had about 43% higher risk of fractures overall and about 2.3 times higher risk of hip fracture than meat-eaters. Calcium, vitamin D, protein and exercise are priorities for vegans.
Plant foods contain no cholesterol. A well-built vegan diet often lowers LDL, especially when it replaces processed meat and fatty dairy with fibre and legumes.
