Commonly Asked Questions and Answers About Vegetarian and Vegan Diets

Read this article for answers to your commonly asked questions about vegetarian and vegan diets, answered by a dietitian.

I am a 22 year old vegetarian and I have low iron. What can I do?

Vegetarians need almost two times more iron than meat-eaters. That is because the iron found in plant foods, called non-heme iron, is not absorbed as well as the iron found in animal foods.  You need about 32 mg of iron every day. To get this amount of iron, you should aim to eat iron-rich foods at every meal. Adding vitamin C-rich foods to your meal will help you absorb the iron. So, have an orange alongside your lentil pilaf, or toss some broccoli and red peppers into your pasta stir- fry.

Take a look at this chart for the approximate iron content of some foods. 

Here are a few more tips:

• Fill your plate with beans, peas and lentils. These are legumes and are wonderful plant (non-heme) sources of iron. Nuts, peanut butter, seeds, and potatoes also provide iron.

• Check out the tasty and nutritious vegetarian recipes available on Cookspiration.

• Eat iron-fortified foods such as bread, pasta, cereals, cream of wheat, and crackers. Read the ingredients list to make sure that the food contains iron because many imported products are not fortified with iron.

• Cook food in cast iron to improve the amount of iron absorbed.

• Avoid drinking tea or coffee for one hour after eating. The tannins in coffee reduce iron absorption by 35% and the tannins in tea cut iron absorption by 60%!

• Avoid taking calcium supplements with your vegetarian meals as they may also block absorption of iron.

• Don't rely only on leafy greens like spinach, Swiss chard or beet greens for your iron. There are natural compounds in these foods that make the iron difficult to be absorbed.

• Get your iron levels checked by your health care provider. Talk to your health care provider or dietitian first before taking iron supplements.

My 17 year old wants to try a vegan diet. Is it safe?

A vegan diet does not include any foods of animal origin – i.e. no meat, poultry, fish, eggs, milk, cheese, or other dairy products. Instead, a vegan diet is an eating plan which focuses on grains, cereals, vegetables, fruit, beans, dried peas, lentils, nuts and seeds.

A vegan diet can be safe for your teenager. Since vegan foods can be lower in protein, fat and/or calories, it's important that your teenager chooses foods wisely and eats enough food to support their growth and appetite! For example, French fries and potato chips are technically part of a vegan diet, but they're not foods that they should be eating regularly.

Following Canada’s Food Guide ensures your teenager will get all the nutrients they need to grow and be healthy. They should choose vegetables and fruits, whole grains and protein foods at every meal. Getting enough protein foods can be tricky on a vegan diet, but there are many options to choose from, such as nuts, soy nuts, seeds, fortified plant-based beverages, peanut butter, almond butter, tofu, tempeh, legumes (e.g. beans, peas, lentils, chickpeas), and soy meat substitutes like soy burgers.
 
It's possible to fall short of some nutrients while on a vegan diet. Here's a list of nutrients to watch and where you'll find them:

• vitamin B12: fortified plant-based beverages, fortified soy products like veggie burgers, nutritional yeast. Talk to a dietitian about the need for vitamin B12 supplements.

• vitamin D: fortified plant-based beverages; margarine

• calcium: fortified plant-based beverages; dark green leafy vegetables; legumes (e.g. beans, dried peas, chickpeas and lentils); tofu set with calcium; tempeh;

• protein: tofu; legumes (e.g. beans, dried peas, chickpeas and lentils); soy-based meat alternatives; nuts and seeds; peanut butter and other nut butters

• iron: legumes (e.g. beans, dried peas, chickpeas and lentils); tofu; soy-based meat alternatives; dried fruit; whole grains; iron-fortified cereals and bread; Cream of wheat; blackstrap molasses; leafy green vegetables; baked potato; prune juice; tomato juice

• zinc: wheat germ; nuts; legumes (e.g. beans, dried peas, chickpeas and lentils)

Read more about tips for following a vegan diet here.

I'm a vegetarian and my doctor said that I need more: iron, B12, vitamin D. What should I be eating?

Here's a list of foods which provide these specific nutrients. Calcium, protein and zinc are other common nutrients that vegetarians should watch. If you are a vegan and eat no animal products, disregard those foods which you would not eat.

• iron: canned oysters; eggs; fish; tofu; legumes (e.g. beans, dried peas, chickpeas and lentils); soy-based meat alternatives; dried fruit; whole grains; iron-fortified cereals and bread; Cream of wheat; blackstrap molasses; leafy green vegetables; baked potato; prune juice; tomato juice

• vitamin B12: fortified plant-based beverages nutritional yeast. Talk to a dietitian about the need for vitamin B12 supplements.

• vitamin D: fortified plant-based beverages; margarine

• calcium: fortified plant-based beverages; calcium-enriched orange juice; dark green leafy vegetables; legumes (e.g. beans, dried peas, chickpeas and lentils); tofu set with calcium; tempeh;

• protein: tofu; legumes (e.g. beans, dried peas, chickpeas and lentils); soy-based meat alternatives; fortified plant-based beverages, nuts and seeds; peanut butter and other nut butters

• zinc: wheat germ; nuts; legumes (e.g. beans, dried peas, chickpeas and lentils)

I'm trying to eat more beans and legumes but I find they cause gas. What do you recommend?

Beans and legumes contain certain carbohydrates that get broken down by bacteria in our intestines. This can leave you feeling gassy and bloated. There are some easy ways to reduce the gas, and still enjoy these delicious and nutritious protein and fibre sources.

• Soak dry beans overnight, then pour away the soaking water. Some of the gas-producing carbohydrates will get absorbed in the water. Use fresh water to cook the beans. Bonus – soaking the beans first makes them cook faster. You don't need to soak dried lentils, or yellow or green split peas.

• Drain canned beans, and rinse them under cold, running water. This also helps to wash away some of the gas-producing carbohydrates.

• Start eating lentils, split peas, or lima beans which tend to be less gas-producing.

• Drink plenty of fluids with your bean meals to help the fibre in beans do its job.

• Keep in mind that over time, your body will get used to eating beans, and produce less gas.

• Try pills or drops that contain an enzyme named alpha galactosidase. (Beano is one brand name.) These help to break down the carbohydrates that cause gas.

How can a dietitian help?

A dietitian can review what you are eating to make sure you are getting enough key nutrients, like protein, calcium, iron, vitamin D and vitamin B12. They can give you suggestions on how to balance your meals and how to read food labels. A dietitian can also advise you on any supplements you may need. Most employee health benefit plans cover dietitian services – connect with a dietitian today! 

Bottom line

With some careful planning and attention to particular nutrients like iron and B12, a vegetarian or vegan eating plan can be nutritious and meet all your nutrient needs. Sometimes supplements may be needed, speak to your dietitian.

You may also be interested in:

What You Need to Know About a Healthy Vegetarian Eating Plan
What You Need to Know About Following a Vegan Eating Plan
Meal Planning for the Vegetarian Teen
 
This article was written and reviewed by dietitians from Dietitians of Canada. The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider.

Last Update – January 9, 2023