Can you be vegan and recover from an eating disorder?
“You need to put some meat on those bones!”
This was a phrase I heard directed at me a handful of times in my youth. My naturally thin and athletic body somehow invited comments about how I was “too thin.” Hearing this as early as age 8, I took it literally and decided I would start eating more meat.* Turkey sandwiches, Mom’s meatloaf, and Kentucky Fried Chicken became some of my favorite meals.
*(Now as an adult, I realize these comments weren’t referring to actual meat.)
My food preferences have evolved over the years, mostly driven by:
listening to my body and how it feels after eating certain foods,
waning activity levels (i.e., going from the life of a three-sport athlete to squeezing in workouts whenever I can), and
educating myself about what meat production does to the environment.
Never a big fan of red meat or pork, I stuck to white meat only for awhile. At the start of my recovery, I labeled myself a pescatarian (someone who only consumes fish as an animal “meat”). Then just a few years ago, I cut out meat entirely. I didn’t find it to be a major sacrifice as it hadn’t played a big role in my life anyway. And after a few gastrointestinal issues wouldn’t go away, I eliminated dairy, as well.
I never really stopped to think how plant-based eating would affect my recovery. According to some sources, I could have been considered toeing the line of orthorexia nervosa. But my recovery always came first—if I felt that it was slipping, I would make adjustments.
I’ve also assumed that if my bloodwork is normal, then it means I’m getting all the necessary nutrients I need for my body to function. But as it turns out, this might not be true.
Only recently has it been brought to my attention that not all treatment centers for eating disorders will accommodate plant-based eating plans. This shocking news—which I learned during a webinar hosted by BALANCE Eating Disorder Treatment Center—startled me because of the escalating trend of plant-based eating during the past decade.
But to get back to basics, when does veganism (consuming a diet free of all animal products) become problematic? How can we evaluate whether the choice to become vegan is healthy or harmful?
Why do we go vegan?
When we consider removing certain food groups (i.e., meat and dairy) from our eating regimens, we need to look at whether this decision is productive or destructive by asking ourselves:
Can our bodies be efficiently nourished without these foods?
WHY are we removing these foods from our diets? Is this decision based on any of the following?
Ethics
Environment
Health
Weight
Trends
Can we remain flexible in this decision?
In other words, are we willing to accept an occasional slip-up if we accidentally consume non-vegan food, or will we punish ourselves for this mistake?
Does excluding this food truly improve our health OR does it make us anxious and nervous?
Do your vegan beliefs apply to other aspects of your life, such as only purchasing vegan non-food products (i.e., faux leather)?
Nutrition gaps in a plant-based diet
After analyzing the reasons for switching to a plant-based diet, we have to make sure we’re getting the nutrients that are essential for our body to function, which may be missing when we remove meat and dairy. Not only are these nutrients crucial for basic body operations, but they’re also a vital piece of psychological recovery.
Below, I’ve listed a few nutrients that are often lacking or completely missing in a plant-based diet and suggestions on how to supplement these nutrients.*
*This is not medical advice. Please talk to your doctor and/or nutritionist to learn what’s best for you. (Information taken from Veganism & Eating Disorders: Challenges & Myths.)
B-12
B-12 is synthesized in plants but then transferred to and accumulated in animals. Therefore, plant-based diets aren’t sufficient in B-12, a vitamin that helps make myelin (the protective coating around nerve fibers in the brain).
How to get it: Fortified foods, B-12 supplements**
DHA & EPA
Our bodies don’t naturally make these essential fatty acids, nor are they available in plant-based diets. They are necessary for brain and immune function, and to make the previously mentioned myelin.
How to get them: Omega-3 supplements rich in EPA**
**Supplements are not a regulated industry in the United States. Please consult a medical professional to discuss what options are best for your unique needs.
Is vegan eating right for me?
If you’re in recovery and follow or are considering moving to a mostly plant-based diet, talk to your therapist, nutritionist, and/or primary care doctor to ensure you’re getting the nutrients you need. And remember: Normal lab results don’t always mean you’re 100% healthy.
Our bodies speak to us, so listen to your body after you eat certain foods. Notice how you feel in terms of energy, ability to hold attention, physical exertion, and mood. Jot these findings down and tell your treatment team about them, because what may seem normal to you might signal a nutritional deficiency.
Pause & Prompt
After each meal today, finish the following sentence:
“When I eat ______, I feel ______.”
