Vegan diets are a plant-based nutrition programme, which involves eating solely plant-based foods such as vegetables, fruits, nuts, seeds and whole grains. Following this kind of diet means refraining from all types of animal products like eggs, dairy, meats, etc. Advocates of this diet across the world argue that a well-balanced vegan diet not only protects people from chronic diseases such as cancer and heart disease but also saves animals from the pain and terror of slaughter and factory conditions. A vegan diet also contributes to the environment by significantly decreasing the emission of greenhouse gases.

How To Lose Weight With Vegan Diet

Adopting a vegan diet can be an effective strategy for weight loss, primarily due to its low levels of saturated fats and calories. By removing animal products, which are often high in saturated fats, individuals can create a less energy-dense diet. Moreover, vegan and vegetarian diets are rich in high-fibre foods.

Increased fibre intake enhances feelings of fullness, curbing hunger and promoting gut health, all while reducing overall caloric consumption. As a result, a vegan diet can facilitate weight loss and help maintain a healthy weight. It may also play a role in preventing obesity and reducing the risk factors associated with conditions like type 2 diabetes, high blood pressure, and heart disease.

Can Vegan Diet Make You Weak?

No. Consuming only plant-based food items does not make you weak or always hungry or unable to do workouts. Vegans can achieve all their energy needs by eating a well-balanced plant-based diet that includes all the macronutrients (proteins, carbohydrates, fats) as well as micronutrients (vitamins and minerals). However, like any diet, a vegan diet can be unhealthy if you eat processed foods, added sugar, and unhealthy fats. This type of vegan diet can leave you feeling low on energy and too tired to exercise.

Vegan Diet Helps Boost Gut Microbiome

Besides active weight loss, there is another significant benefit of eating vegan food. A 2023 study, published in the journal Nature, elucidated how different diet types influence an individual's microbiota composition. Research indicates that there is a significantly higher diversity of gut bacteria, like Bifidobacteria and Lactobacillus, capable of breaking down fibres found in vegan and vegetarian diets compared to the bacteria needed to metabolise the fats and proteins from animal-based diets. This suggests that plant-based diets promote a more varied and beneficial gut microbiome, which can enhance digestive health and nutrient absorption. The greater abundance of fibre-digesting bacteria may also contribute to improved overall health outcomes, as these microbes are linked to better metabolic functions and reduced inflammation.

Protein bars have become a popular snack among health-conscious consumers, widely marketed as "high in protein" and nutrient-rich. They promise a quick, portable fix for those looking to boost their protein intake post-workout or throughout the day. But a recent study suggests that these bars may not be as beneficial as they appear—especially when it comes to digestion.

Researchers from the Hungarian University of Agriculture and Life Sciences in Budapest analysed more than 1,600 commercially available protein bars using public data from OpenFoodFacts.org. Their study, published in Scientific Reports (2024), sheds light on the actual nutritional value of these widely consumed products.

According to the findings, 81% of the protein bars met the European Union’s standard for being labelled "high in protein," meaning more than 20% of their calories came from protein. But the story changes when we consider how well the body can digest and absorb that protein.

To examine protein quality more closely, the scientists selected four representative bars featuring different protein sources: plant-based (pea and rice), animal-based (milk), and two mixed-source bars that combined milk, egg, collagen, and soy proteins. They used a lab method simulating human digestion to measure how well these proteins are broken down and absorbed.

Protien Bars Failed On Digestibility

The results were telling. Even bars made from typically high-quality proteins performed poorly in digestibility when tested as part of the full product. When these same proteins were tested in isolation—outside of the bar’s complete formula—they performed significantly better. This suggests that other ingredients within the bars, such as sugars, fats, and fibres, may interfere with the body’s ability to absorb essential amino acids efficiently.

The highest-performing bar, made purely from milk protein, still failed to meet the threshold for high protein quality as recommended by the Food and Agriculture Organisation (FAO). The study highlights a key issue: consumers may believe they are making healthy choices based on protein content alone, while in reality, they might not be getting the full nutritional benefit.

How Are Protein Bars Made?

Typically, they start with a protein base—such as whey, casein, soy, or plant-based proteins—combined with binding agents like syrups or nut butters to hold the bar together. Sweeteners, fats, flavouring agents, and added fibre are also included to improve taste and texture. While these additions enhance palatability and shelf life, they can also compromise protein absorption, as the study suggests.

For those looking to optimise protein intake, natural alternatives may be more effective. Foods like Greek yogurt, lentils, eggs, paneer, milk, tofu, nuts, and seeds offer high-quality protein along with other essential nutrients, without the additives found in processed bars.

The findings call for more transparency in labelling and more rigorous nutritional standards for processed protein products. Experts recommend choosing whole food sources of protein whenever possible and being cautious about relying on bars as a primary source. After all, it's not just about how much protein is listed on the wrapper—but how well your body can actually use it.

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With the help of the internet and detailed product lists, one can make informed decisions about their health and well-being. Someone who is looking to lose weight can easily go for the low fat options like baked grain chips or fat-free yoghurt etc., while similarly a person who wished to follow a vegan diet can look at the ingredients of a product and avoid anything that may contain animal-extracts etc.

For years we have had different kinds of milk available, suited for different needs. Low-fat, skimmed, whole milk, etc. Often people go for the low-fat option for their daily consumption, so that they can keep their fat intake low. It is also considered a healthier option; however studies have shown that belief may not be true.

Milk is undeniably one of the most naturally packed beverages with nutrients on the planet. This explains why it's such a common drink for kids in school and adults of all ages. It provides a wide range of essential vitamins and minerals that our bodies need. However even health guidelines suggest people have low-fat products. According to the Current Nutrition Report 2018, despite Americans following the recommendations and decreasing their dietary fat intake, there has been a rise in the rates of conditions like obesity, cardiovascular diseases etc. So does picking the low fat option really help?

Whole vs Low-Fat vs Skimmed: Which Is Better?

Whole milk is often called "regular milk" because its fat content hasn't been changed. Skim milk and 1% milk are made by taking some of the fat out of whole milk. The amount of fat is measured as a percentage of the total weight of the milk. Whole milk has about 3.25% fat, low-fat milk has 1% fat, and skim milk has less than 0.5% fat.

The original concern about saturated fat was that it raises "bad" (LDL) cholesterol, which then causes heart disease. However, the relationship between saturated fat and cholesterol is more complicated than that.

While saturated fat can increase LDL cholesterol, it also increases "good" (HDL) cholesterol, which can actually help protect against heart disease. A research done by Journal of Heart Association 2021 showed that the total amount of different fats might not be as important as where those fats come from. These findings need more research to be sure, but they suggest that when we think about healthy eating, we should pay attention to the specific foods we eat, not just the types of fats they contain. It seems the whole package of the food matters.

Why Should We Stop Avoiding Drinking Whole Milk?

Lots of people skip whole milk thinking the extra fat and calories will make them gain weight. But some studies suggest that eating dairy with more fat might actually help you keep a healthy weight. Some studies have linked eating more full-fat dairy to a lower chance of gaining weight over time. And other studies didn't find any link between dairy fat and getting heavier or getting heart problems or diabetes. Interestingly, when they looked just at whole milk, they often found that people who drank it had a healthier weight.

Harvard Health Publishing suggests finding a balance by eating a mix of low-fat and full-fat dairy. For example, you could have a glass of 1% or skim milk and some full-fat yogurt.

Instead of just worrying about one thing like saturated fat, it's better to focus on eating a healthy diet overall. Often, when people have health problems related to food, it's not just because they chose whole milk instead of skim. It's often because the cheese they ate was on a burger or pizza.

Instead of just worrying about one thing like saturated fat, it's better to focus on eating a healthy diet overall. Often, when people have health problems related to food, it's not just because they chose whole milk instead of skim. It's often because the cheese they ate was on a burger or pizza.

On World Digestive Health Day, which is a reminder that a healthy digestive system is the key to overall health and quality life, we spoke to Dr Subhasish Mazumder, who is the senior Director of gastroenterology at Max Super Speciality Hospital, Vaishali. In our conversation, we talked about the growing trend of intermittent fasting and how people can often get it wrong.

Dr Mazumder, in length talked to us about what must we keep in mind while on fast, especially intermittent fasting.

Before we get into it, let's first understand what exactly is intermittent fasting?

Intermittent fasting (IF) has rapidly gained popularity for its potential benefits on weight management, metabolic health, and even longevity. "However, as more people adopt this approach, it’s not uncommon to hear complaints of digestive discomfort—bloating, acidity, headaches, and more—especially in the early stages," says Dr Mazumder.

Here's edited excerpts from the conversation:

Why Do Bloating, Gas, or Acidity Occur During Fasting?

Though IF offers the digestive system a period of rest, paradoxically, some individuals experience symptoms like bloating, gas, or acidity. This can occur for several reasons. Firstly, an empty stomach may lead to a build-up of stomach acid, especially in those predisposed to acid reflux. Secondly, when the body shifts from a fed to a fasted state, changes in gut motility and bacterial activity can cause gas accumulation.

Another factor is what one eats during the eating window. Consuming high-fibre or overly processed meals too quickly after breaking a fast can overwhelm the digestive tract, leading to bloating.

How to ease symptoms:

Here's what Dr Mazumder suggests:

• Stay hydrated with water or herbal teas (peppermint and ginger are particularly soothing).
• Break your fast with a small, easily digestible meal—think fruits or warm bone broth—before transitioning to a larger meal.
• Avoid overeating or rushing meals during the eating window.
• Include probiotics through fermented foods like yoghurt or kefir to support healthy gut flora.

Fasting Headaches: What Causes Them and How to Cope?

Headaches are a common side effect in the early days of intermittent fasting. These are often linked more to blood sugar fluctuations and caffeine withdrawal than digestion. As the body adapts to longer periods without food, glucose levels drop, sometimes triggering headaches. Dehydration can further exacerbate the issue.

Tips to prevent fasting headaches:

Here's what the doctor suggests:

• Ensure you are drinking enough water—sometimes headaches are simply a sign of mild dehydration.
• Consider adjusting caffeine intake gradually if you're cutting down.
• Add a pinch of sea salt to water or consume electrolyte-rich fluids to maintain balance, especially in longer fasts.
• Give your body time to adapt—most people find symptoms ease within the first week or two.

What are the Long-Term Effects of Fasting?

Emerging research indicates that intermittent fasting may have a positive impact on gut health in the long term. Periods of fasting can give the digestive system a break, promoting a process called the "migrating motor complex" (MMC), which sweeps residual food and bacteria through the gut, aiding in regular bowel movements.

Moreover, fasting appears to support microbial diversity, which is essential for a balanced microbiome. This can be particularly beneficial for those with symptoms of irritable bowel syndrome (IBS) or leaky gut, as it may reduce inflammation and support intestinal healing.

That said, outcomes vary among individuals, and the benefits are most notable when combined with a nutrient-dense, fibre-rich diet.

Why do women have a complex relationship with intermittent fasting?

When it comes to women, hormonal fluctuations make the impact of fasting slightly more complex. Some women report irregular cycles, mood swings, or digestive discomfort when adhering to strict fasting schedules. This is often due to the sensitivity of the female hormonal axis to caloric restriction.

Women may benefit from a gentler approach—such as a 12:12 or 14:10 fasting window—and prioritising nourishing, hormone-supportive foods. Listening to one's body is key. If fasting causes fatigue, digestive upset, or menstrual changes, it may be worth adjusting the approach or consulting a healthcare professional.

Protective strategies for women:

• Avoid extended fasting during high-stress periods or intense exercise regimens.
• Ensure adequate intake of healthy fats, protein, and micronutrients.
• Consider fasting only on alternate days or during certain parts of the menstrual cycle.

Are Coffee, Lemon Water, and Herbal Teas Truly Safe During a Fast?

One of the most debated topics in fasting circles is what beverages can be safely consumed without “breaking” the fast or compromising digestive health. From a strict caloric standpoint, black coffee, lemon water, and unsweetened herbal teas typically don’t disrupt fasting. But from a gut health perspective, nuances exist.

Black coffee, though calorie-free, can stimulate acid production and irritate sensitive stomachs, particularly when consumed on an empty stomach. Lemon water is usually gentle and may even aid digestion slightly. Herbal teas—especially those with carminative herbs like fennel, chamomile, or peppermint—can soothe the digestive tract and support fasting.

Doctor's Opinion

• Choose herbal teas if prone to acidity.
• Use lemon water in moderation to freshen the palate and stimulate digestion.
• Limit coffee if it causes heartburn or jitters.

Intermittent fasting holds promise for digestive and overall health, but it’s not a one-size-fits-all solution. Paying attention to how your body responds, supporting your gut with wholesome foods, and adjusting protocols based on your unique needs—especially for women—can help you reap the benefits without the discomfort. Always consider speaking with a healthcare provider before making significant changes to your diet or lifestyle.