Have you heard that plant-based diets, including vegan diets, are good for older adults, but wondered if this is true? Learn more about the benefits of a plant-based diet for older adults and how to meet the nutritional needs of a vegan diet from registered dietitian Sharon Palmer.
People of all walks of life and of all ages can experience health benefits from plant-based diets, including vegan diets.this is official Position statement from the Academy of Nutrition and DieteticsOlder adults in particular may benefit from switching to a vegan diet, as eating a more plant-based diet can reduce the risk of many diet-related chronic diseases associated with aging. In particular, a vegan diet is a heart-healthy diet and one that is associated with better gut health. As with all stages of life, the key to a healthy plant-based diet for older adults is good planning. Older adults need to pay special attention to certain nutrients, especially if they are interested in following a vegan diet. I’m answering your popular questions about how a vegan diet can benefit older adults and how to plan for it.Learn More on plant-based eating for older women hereand Get My Free Vegan Kit Learn more about how to plan a healthy plant-based diet.
Why a Plant-Based Diet Helps Heart and Brain Function
Research consistently shows that plant-based diets reduce the risk of chronic diseases such as heart disease, neurodegenerative diseases, high blood pressure, stroke, and cancer. This may be due to the high value of antioxidant and anti-inflammatory compounds found in plant foods, as well as fiber, healthy fats and nutrients.
In addition, diets rich in red and processed meat are associated with a higher risk of chronic disease due to increased intake of saturated fat, sodium, heme iron, and compounds from meat processing. Reducing these in the diet is also behind the beneficial effects of plant-based diets.
Can a vegan diet positively affect the gut microbiome? If so, why is this an important benefit?
Yes, plant-based diets are rich in fiber because fiber is only found in the plant kingdom. When you eat a diet of whole grains, legumes, soy foods, fruits, vegetables, nuts and seeds, you can significantly increase your dietary fiber intake. The gut microbiome feeds on fiber, so a plant-based diet promotes the diversity and abundance of healthy gut microbes.
Bloating issues may occur when switching to a plant-based diet. What tips do you have for avoiding bloating and other GI symptoms?
Yes, many people complain of gastrointestinal symptoms when they first switch to a plant-based diet. Usually because they provide a significant increase in fiber compared to the standard American diet, which is fairly low in fiber. However, studies show that gradual increases in fiber are more acceptable—you can gradually get used to higher fibers over time. So take the time to increase your fiber intake. For example, avoid including whole grains, legumes, cruciferous vegetables, nuts and seeds in one meal. Start slowly by eating unrefined grains and legumes a few times a week. Then get used to it over time. Include plenty of water in your diet.You can try sprouted grains and legumes To increase digestibility; soak dried beans and discard the soaking water—then cook them thoroughly to make them easier to digest.
What nutrients should the elderly pay attention to when switching to a plant-based diet?
All older adults should supplement with B12, but it is even more important on a vegan diet, so it is absolutely necessary to include this supplement in your diet. Additionally, you need to make sure you’re getting enough vitamin D, calcium, and iron from your plant-based diet. It is possible with careful planning. It’s a good idea to meet with a registered dietitian who understands plant-based nutrition to plan healthy meal patterns.
How do you make sure your nutritional needs are being met while following a vegan diet?
Plant protein sources (soy foods, legumes, nuts, seeds, peanuts), whole grains, vegetables, fruits, nuts/seeds, can help meet your nutritional needs if you include them in each meal. The exception is vitamin B12, which must be supplemented. Vitamin D and calcium can be obtained from fortified plant-based milks (vitamin D can be obtained from sun exposure), and calcium can be obtained from cereals, tofu, almonds, cruciferous vegetables. It is important to include a variety of foods in your diet to increase the nutritional content.
What advice do you have for seniors who want to start a vegan diet?
Ask a registered dietitian familiar with plant-based eating to help you develop a healthy eating plan that meets your nutritional needs. A healthy, well-planned plant-based diet can benefit older adults, so it’s not too early to start! But it does take some planning, so be prepared.
Learn more about plant-based eating here:
5 top tips for turning your plate green
5 Tips for a Plant-Driven Eating Style
7 Tips for Starting Your Pulse
10 Tips for Cooking with Canned Beans