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Introduction to Plant Based Eating

Our Top tips for embarking on a plant-based journey, including information on plant-based education and easing into higher fiber eating:

  • Educate Yourself:

  • Read books such as "How Not to Die" by Dr. Michael Greger or "The China Study" by Dr. T. Colin Campbell to understand the scientific evidence behind plant-based nutrition.

  • Watch documentaries like "Forks Over Knives" and "What the Health" to explore the benefits of a plant-based diet for health, environment, and animal welfare.

  • Utilize online resources such as and the Vegan Society for evidence-based information, recipes, and guides on plant-based eating. Our community (InsertLInk) is also a great source of information as it ran by certified Nutrition Professionals. 

  • Consider consulting with a Certified Nutrition Coach or nutritionist who specializes in plant-based nutrition for personalized guidance and support.

  • Gradual Transition:

  • Start by incorporating more plant-based meals into your diet and gradually reduce animal products over time to ease the transition.

  • Easing into Higher Fiber Eating:

  • Increase fiber intake gradually to prevent digestive discomfort such as bloating or gas.

  • Incorporate fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet slowly over time.

  • Drink plenty of water to help move fiber through your digestive system and prevent constipation.

  • Experiment with cooking methods such as soaking, sprouting, or fermenting to make high-fiber foods more digestible.

  • Explore New Foods:

  • Embrace the opportunity to try new fruits, vegetables, grains, legumes, nuts, and seeds to keep your meals exciting and satisfying.

  • Plan Balanced Meals:

  • Aim for a variety of plant foods in your meals to ensure you're getting all the essential nutrients your body needs.

  • Ensure Adequate Protein Intake:

  • Incorporate a variety of plant-based protein sources into your meals, including legumes (such as beans, lentils, and chickpeas), tofu, tempeh, edamame, seitan, soy products, pea proteins,  TVP, quinoa, nuts, seeds, and whole grains.

  • Aim to include protein-rich foods in each meal to meet your daily protein needs.

  • Don't worry too much about protein combining; as long as you're eating a varied diet, you'll likely get all the essential amino acids your body needs.

  • Track your protein intake initially to ensure you're meeting your needs, especially if you're very active or have higher protein requirements.

  • Consider incorporating plant-based protein powders or supplements if needed, but aim to get the majority of your protein from whole foods for optimal nutrition and satiety.

  • Remember that plant-based diets can provide all the protein your body needs for muscle repair, growth, and overall health when planned properly.

By paying attention to protein sources and including a variety of plant-based protein sources in your meals, you can ensure you're meeting your body's protein needs while enjoying the health benefits of a plant-based diet.

  • Stay Hydrated:

  • Drink plenty of water throughout the day to stay hydrated, especially when consuming more fiber-rich foods.

  • Read Labels:

  • Be mindful of hidden animal-derived ingredients in processed foods and read labels carefully to avoid them.

  • Supplements:

  • Consider taking a vitamin B12 supplement and possibly vitamin D and omega-3 fatty acids, depending on individual needs and dietary intake.

  • Find Support:

  • Connect with others following a plant-based diet for support and advice through online communities, vegan meetups, or local vegan groups.

  • Be Patient and Flexible:

  • Allow yourself time to adjust to this new way of eating and remember that progress is more important than perfection.

  • Listen to Your Body:

  • Pay attention to how different foods make you feel and make adjustments accordingly to support your health and well-being.

By following these tips and gradually incorporating plant-based foods into your diet while being mindful of fiber intake, you can embark on a successful and enjoyable journey toward a plant-based lifestyle.


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