Sixty-five percent said they would be willing to try a plant-based diet if shown evidence of the health benefits. Despite this significant interest, the survey also found that just one out of five primary care practitioners choose to discuss plant-based diets with their patients.

The Physicians Committee for Responsible Medicine (PCRM) and Morning Consult carried out the research, which surveyed 2,203 US adults from April 15 to April 16, 2025. Just one percent of US adults are currently vegan.

“What’s missing […] is support and guidance from health care professionals,” said Xavier Toledo, a PCRM-affiliated registered dietitian. “This represents a huge missed opportunity to turn interest into action – and to reduce the risk of chronic diseases that affect millions.”

Read more: Want To Live To 100? Here’s What The Blue Zones Are Doing Right

Plant-based diets, preventative medicine, and healthcare

The new survey follows several recent studies on the potential of plant-based diets to reduce chronic disease risk, promote health, and save money for healthcare providers.

A study by Dr Shireem Kassam and Dr Laura Jane Smith of Plant Based Health Professionals UK highlighted the potential of plant-based diets to tackle the “intertwined crises” of health, inequality, and climate change. However, they also noted that nutrition education in healthcare is falling short when it comes to plant-based foods and lifestyles.

In November, another study found that three-quarters of UK dieticians incorrectly believe that plant-based proteins are incomplete. In the US, PCRM offers plant-based dietary information to medical and nursing students who wish to learn about meat-free health and nutrition.

Read more: Study Finds No Difference In Muscle Fiber Protein Synthesis Between Vegan And Omnivore Diets

This article was written by Liam Pritchett on the PBN Website.

In a recent video, he revealed a long-kept family favorite: a vegan take on rasta pasta. This colorful dish is infused with Jamaican-inspired spice blends, offering a hearty, meat-free meal packed with plant-powered flavor. Through the video, Bernard not only walks viewers through the method but also explains his ingredient choices and offers tips to elevate the dish nutritionally.

Rasta pasta ingredients

Bell peppers are a key ingredient in rasta pasta. They bring vibrant color, crunch, and a natural sweetness. They’re packed with vitamin C, antioxidants, and fiber, making them a great addition to pasta dishes.

Bernard carefully demonstrates how he slices the peppers for maximum ease and flavor impact, using red, orange, and green varieties to showcase both their taste and aesthetic appeal. Their inclusion brings a fresh and energizing contrast to the warm spices of the dish.

Garlic and onion are also used, and Bernard offers a step-by-step on mincing garlic for maximum flavor release. He also shows you how to minimize your chances of crying when cutting an onion.

Read more: ‘6 Plant-Based Meals I Cook for My Family’

Coconut milk for creaminess

Coconut milk provides creaminess and richness, meaning there’s absolutely no need for dairy in this recipe. Bernard prefers a thicker coconut milk for this dish and notes how it balances the heat of the spices while giving the sauce its signature velvety texture.

The dish isn’t complete without Bernard’s homemade jerk seasoning – which includes nineteen spices. “What makes this pasta dish so unique with flavor is that your entire cabinet is going to take a crack at seasoning it” he says. Another key ingredient is scotch bonnet chili, which adds a spicy kick to the pasta.

Whether you’re new to plant-based eating or a seasoned vegan, this hidden gem from Bernard’s kitchen might just become your new favorite.

Read more: Kid-Approved Vegan Packed Lunches (That Adults Will Love Too!)

This article was written by Editorial Team on the PBN Website.

In her video “What They Don’t Tell You About Going Vegan,” Nisha Vora offers a revealing look at these lesser-known transformations, sharing some of the most important things she wishes she’d known when she made the switch.

Vora, who runs the Rainbow Plant Life YouTube channel, is a Harvard grad and a former corporate lawyer-turned-content creator. She uses her platform to teach people how to cook healthy vegan meals while sharing practical advice for navigating a vegan lifestyle.

This video is an excellent guide for anyone considering veganism or looking to better understand the transition. Watch the video below for all of Vora’s learnings.

People will ask a lot of questions

Vora notes that something that will surprise you when you first go vegan is the reactions you’ll get from people.

“I was not prepared for the amount and frequency of questions I got,” Vora says. From inquiries about protein and assumptions that she’d be eating only salads, to philosophical debates about food ethics, she quickly learned that curiosity – often mixed with skepticism – was inevitable. Developing “stock answers” helped her respond calmly and confidently without draining herself emotionally.

Read more: Peanut Butter Noodles: A Weeknight Favorite

You’ll grow a thicker skin

Jokes at the expense of vegans are more common than she expected. “Just because you’ve given up eating animals and animal products, you don’t have to lose your sense of humor,” she says.

But there’s a line. When jokes become offensive, especially around animal suffering, Vora doesn’t let them slide. Instead, she advocates for balancing assertiveness with grace.

That said, she also appreciates a good-natured joke. When people say vegans can’t stop talking about being vegan, she laughs and admits: “It’s funny and it’s true. Look at me, I’m vegan and that’s literally all I talk about on this channel.”

Planning becomes second nature

“Since going vegan, I’ve been surprised by how much of a planner I’ve become,” Vora notes. Whether checking restaurant menus ahead of time, calling hosts about parties, or packing snacks for flights, Vora has learned that a little preparation goes a long way. Apps, freezer meals, and homemade snacks help her stay on track. Vora’s go-to travel snacks include trail mix, bananas and nut butter packs, her breakfast cookies, and roasted chickpeas.

The eating gets even better

Vora assumed a vegan diet would be boring, but she was ready to do it for the animals and the planet. Instead, it opened up an entirely new world of flavors. “Without the mentality of ‘I have to have a piece of meat on my plate,’ and then build everything around it, I found that I had so much more flexibility and creativity,” she says. From cauliflower tacos to creamy lentil pastas, her meals became more inventive, and more enjoyable.

Comfort foods are still on the table

Being vegan doesn’t mean abandoning beloved dishes. For example, around Thanksgiving, Vora still enjoys mashed potatoes, cornbread, and mac and cheese. On date-night she still makes mushroom risotto, and when summer rolls around, it’s time for her incredible peach cobbler, just with plant-based swaps. Her comfort food recipes remain a favorite among her audience, proving that ethical eating can still be indulgent.

You can find more plant-based lifestyle tips and recipes on the Rainbow Plant Life YouTube channel.

Read more: Budget-Friendly Vegan Meal Prep Ideas – Under $10 Per Day

This article was written by Editorial Team on the PBN Website.

The study is the first to comprehensively map the health effects of traditional African diets. It found that swapping Western foods for indigenous ones had a positive impact in just two weeks. Conversely, adopting a Western diet had a measurably negative impact.

As noted by the study’s authors, chronic inflammation is a key driver of many common non-communicable diseases (NCDs), including diabetes, cancer, and cardiovascular disease, the latter of which is the current leading cause of death worldwide.

Like the Mediterranean diet, African heritage diets tend to emphasize plant-based whole foods, including greens, fermented fruit, legumes, plantains, whole grains, roots, and tubers. These plants are rich in micro and macronutrients, fiber, and anti-inflammatory compounds like polyphenols, and overall promote “favorable” gut microbiome composition.

In contrast, the study also found that swapping traditional foods for a Western-style diet high in refined carbohydrates, fats, sugars, and animal-based proteins resulted in increased inflammation, weakened immune responses, and disrupted metabolic pathways.

The study focused on 77 healthy men around 25.6 years old, all of whom reside in the Kilimanjaro region of Northern Tanzania. Participants kept food diaries, and researchers took blood samples at the start of the study, two weeks in, and four weeks after it ended.

Twenty-three rural men who typically followed a traditional diet switched to a Western diet, 22 urban men used to a Western diet switched to a traditional diet, and 22 men who typically followed a Western diet added Mbege, a fermented banana and millet drink, for one week. Those who drank Mbege alongside their Western diet also saw improvements relative to those without it.

The new study was published in the scientific journal Nature at the start of April. Authors from Radboudumc and KCMC University collaborated with international partners to complete the work. They highlighted how traditional African diets are notably under-researched compared to those from well-publicized “blue zones” like Italy, Japan, and Costa Rica.

Read more: Regular Chicken Consumption Linked To Elevated Cancer Risk, Says Study

Traditional African diets include ‘plenty of vegetables, fruits, beans, whole grains, and fermented foods’

The researchers noted that “even brief dietary interventions can have prolonged effects” on the immune and metabolic systems, both positively and negatively, underscoring “the importance of preserving indigenous dietary practices” for disease mitigation in Africa.

“The African diet includes plenty of vegetables, fruits, beans, whole grains, and fermented foods,” said lead author Quirijn de Mast in a statement. “Our study highlights the benefits of these traditional food products for inflammation and metabolic processes in the body. At the same time, we show how harmful an unhealthy Western diet can be.”

According to the authors, replacing traditional, nutritious whole foods with Western-style ingredients and meals is now a growing trend in many urban African households. A growing body of evidence links plant-based diets with decreased disease risk and inflammation.

Read more: Plant-Based Diets Represent ‘Significant Opportunity’ To Address Global Challenges, Says Study

This article was written by Liam Pritchett on the PBN Website.

The goal of this meal prep is to keep things affordable, nutritious, and easy to execute, without sacrificing variety. Simnett shops at Walmart to keep costs low and uses a blend of canned ingredients, bulk items, and fresh produce to balance convenience and nutritional value. He also shows how to freeze meals, store ingredients properly, and build a plan that works for busy weeks.

Each recipe is high in protein, fiber, and complex carbohydrates. This is a practical example of budget-friendly vegan meal prep done right.

Read more: ‘4 Oil-Free Vegan Recipes I Can’t Stop Eating’

Tofu chickpea frittata for breakfast

Simnett starts with a hearty breakfast that combines chickpeas, tofu, and vegetables. He blends three blocks of extra-firm tofu with canned chickpeas and water to form a protein-rich base. Then he adds fresh parsley, tomatoes, bell pepper, green onion, and salsa to bring flavor and texture.

The mix is seasoned with garlic powder, onion powder, turmeric, salt, and pepper, then baked into a frittata. “This is so much food,” Simnett says while mixing, noting that the recipe makes breakfast for five days.

Lentil and tomato pasta for lunch

Lunch is a simple meal made from rotini pasta, canned lentils, and store-bought garlic and herb tomato sauce. Simnett sautés onion and mushrooms, then adds the lentils and pasta sauce. He boils over eight cups of pasta and mixes everything together to portion out.

This dish is high in carbohydrates but still packs 36 grams of protein per serving. “Carbs are cheap,” Simnett explains, noting that beans and lentils are a great way to add protein on a budget.

The pasta sauce he chooses is affordable but higher in sodium, which he flags as a common trade-off with canned and jarred products. Still, he says this meal freezes well and is easy to reheat throughout the week.

Read more: How To Make Girl Scout Cookie-Inspired Vegan Thin Mints

Black beans, rice, and broccoli with Pad Thai sauce for dinner

Dinner brings in a stir fry-style dish using cooked brown rice, black beans, broccoli, and a store-bought pad Thai sauce. Simnett sautés onion, adds chopped broccoli, and stirs in canned black beans. He finishes it with a generous pour of sauce.

This dish contains about 25 grams of protein per serving. He recommends adding avocado for healthy fats, but only if you’re not freezing the meal. “You probably don’t want to add the avocado at the beginning of the week,” he advises. Instead, add a few fresh slices when you reheat.

Snacks, prep tips, and storage suggestions

To keep things simple and well-rounded, Simnett adds apples and bananas for snacks. These fruits are affordable and add freshness to the daily plan. He also suggests freezing the last two or three days of meals to keep them fresh and safe.

You can find more videos from Simnett Nutrition on Derek’s YouTube channel.

Read more: ‘The Foods I Eat To Get Enough Iron In My Plant-Based Diet’

This article was written by Editorial Team on the PBN Website.

Researchers from Italy’s National Institute of Gastroenterology found that people who ate over 300g of poultry per week were twice as likely to die from one of 11 different gastrointestinal cancers, including types affecting the stomach, bowel, and pancreas.

Furthermore, eating more than 300g per week was linked to a 27 percent increased chance of death overall. The mortality risk from excessive chicken consumption was also higher for men than women, which they hypothesized could be related to portion size or hormones.

The researchers conducted the study on 4,869 middle-aged participants from Castellana Grotte and Putignano in Apulia, southern Italy, over nearly 20 years. Gastrointestinal cancers, or “GCs,” accounted for 10.5 percent of participant deaths, and white meat consumption was notably highest among those who died of gastrointestinal cancers.

The researchers noted the need for further study, including around participants’ exercise levels and other contextual factors.

Read more: Most Americans Wrongly Think It’s Important To Eat Animal Products For Protein

Meat consumption and cancer risk

The study was published in the scientific journal Nutrients last month. While the researchers said the precise cause of an increased mortality risk was unclear, theorized possibilities included cooking processes and farmed animals’ exposure to hormones and medications.

Eating more than 350g of red meat per week, equal to around two steaks, was also found to increase the risk of any type of cancer, the researchers found. But where poultry previously enjoyed a health halo, red meat’s links to negative health outcomes are well established.

Poultry was the most widely consumed meat in the world in 2023, and studies indicate that consumption per capita in Italy, in particular, is on the rise. Cancer rates are also rising, including for younger people, which is thought to be due to a complex range of factors.

Diet is generally considered to be one of these factors, and Cancer Research UK previously suggested that 21 percent of bowel cancers and three percent of all cancers in Britain are caused by the consumption of red or processed meats, as reported by the BBC.

In contrast, a growing body of evidence links meat-free and plant-based diets with a reduced risk of developing cancer, including gastrointestinal varieties like bowel cancer.

Read more: Healthy Plant-Based Diets Lower Risk Of Death From Cardiometabolic Disorders, Finds Study

This article was written by Liam Pritchett on the PBN Website.

This indicates that eating animal products has no inherent benefit for people looking to maximize their muscle gains. The randomized control trial also found that variable protein distribution, quality, and digestibility had no impact on participants’ muscle growth.

The study focused on 40 healthy, physically active adults aged between 20 and 40. After an initial “habituation” diet to standardize their nutrient levels, the participants were assigned either omnivorous or vegan diets. All participants engaged in strength training and tracked their overall activity levels. They also drank deuterium-infused water that allowed the research team to trace consumed amino acids as they were incorporated into muscle fibers.

Participants were then split once again, with some eating a regular amount of protein at each meal and some eating a variable amount. For the omnivores, approximately 70 percent of their protein came from animal-based sources, and the vegans consumed a well-balanced amino acid profile throughout. Leg tissue biopsies were taken at the start and the end.

“The longstanding belief or the current dogma was that animal-based protein sources were better, particularly for the muscle-building response,” explained study lead Nicholas Burd, professor of health and kinesiology at the University of Illinois Urbana-Champaign.

“It was thought that it was better to get a steady-state delivery of nutrients throughout the day,” continued Burd. “I also thought that if you’re getting a lower quality protein – in terms of its digestibility and amino acid content – that perhaps distribution would make a difference. And surprisingly, we showed it doesn’t matter.”

Read more: 5 Elite Vegan Athletes Weigh In On The Best Foods For Protein

Choice of protein ‘really doesn’t make a difference’

The scientific journal Medicine & Science in Sports & Exercise published the new study in April. It followed a previous study by the same team that found protein intakes higher than 1.1g of protein per 1kg of bodyweight per day make no difference to muscle gains while training.

In November, a beef industry-funded study that set out to prove the inferiority of plant proteins instead found that vegan options have the same muscle and health benefits as meat, including when participants relied on so-called “incomplete” protein from bread.

Recent research found that nearly 90 percent of Americans incorrectly believed that meat, dairy, eggs, and other animal products were an important part of getting enough protein. The New York Times previously reported that Americans get around twice the daily recommended amount, something that Harvard Health notes can cause health issues like kidney stones.

Burd said that the best type of food for muscle building is “the kind you put in your mouth” right after doing exercise. “As long as you’re getting sufficient high-quality protein from your food, then it really doesn’t make a difference,” he added.

Read more: Plant-Based Diets Represent ‘Significant Opportunity’ To Address Global Challenges, Says Study

This article was written by Liam Pritchett on the PBN Website.

What is lion’s mane?

Lion’s mane mushroom, also known as “bearded hedgehog,” is an edible fungus colloquially named after its fine tendrils and mane-like appearance. It’s native to North America, Europe, and Asia, and feeds mostly on dead wood, but can sometimes be found growing on live trees.

Lion’s mane is also called Hou Tou Gu in China, where it has been used for tonics, teas, and other Traditional Chinese Medicine (TCM) for centuries. In Japan, Korea, and India, it can be found in ordinary mushroom-based dishes as well as in traditional medicines.

Lion’s mane is relatively simple to grow at home in small batches, but when produced commercially, it requires extensive quality control and careful harvesting by hand. Like other mushrooms, lion’s mane requires low light without direct sunshine to thrive and multiply.

Commercial production can be very resource efficient, particularly when growers incorporate hardwood sawdust – a lumber industry byproduct – and use agricultural waste for enrichment. The growing process requires little water and energy, and is compatible with vertical farming.

In a report, Fact.MR noted that mushroom production is “highly relevant” as the global food system adjusts to environmental changes and the increasing human population. While the reach of lion’s mane is currently “not very extensive,” the market will likely grow over the next decade in light of its sustainability, nutrient density, and purported health benefits.

What are the benefits of lion’s mane?

Lion’s mane mushroom has a tender and spongy texture, which makes it a versatile and allergen-friendly replacement for crab, lobster, and shellfish. It can also be used as a plant-based steak, or burger patty, and can be grilled, fried, and BBQ’d like any other mushroom.

The substantial texture and nutrient density make lion’s mane an ideal meat alternative, and lion’s mane “steaks” were popularized on social media by plant-based chef and Wicked Kitchen founder Derek Sarno in 2023, who released a how-to video on YouTube.

According to Australian company Sassy Organics, 100g of dried lion’s mane includes approximately 22g of protein. Lion’s mane contains iron, potassium, and amino acids, and WebMD notes that it is rich in thiamine, riboflavin, niacin, manganese, and zinc.

In addition to its raw, dried, and cooked forms, lion’s mane can also be processed into powders, liquids, and capsules to create a nutrient-dense dietary supplement. In all of its forms, studies have linked lion’s mane consumption with possible health benefits.

Lion’s mane, health benefits, and the need for further research

Research into lion’s mane is still in the very early stages, and no health benefits have been confirmed. That said, there are some studies that point to possible benefits of lion’s mane consumption. Medical News Today reports that lion’s mane mushroom may help with inflammation and oxidation, which contribute to diabetes, heart disease, and autoimmune diseases. In particular, lion’s mane has become associated with improved cognitive function in the form of brain cell protection and generation. It may also aid memory and promote focus.

Lion’s mane may support immune function and help to mitigate stress, anxiety, and depression. It may aid diabetes management, support optimal digestive health, and facilitate wound healing. It may speed up nervous system recovery and even fight cancer.

Writing for the BBC’s Science Focus, Dr Emma Beckett – a Food & Nutrition Scientist, science communicator, and registered dietitian – noted that most existing studies on the benefits of lion’s mane focus on concentrated supplements rather than the plant itself.

Because these products vary in strength, and because much of the existing research is made up of animal studies rather than human trials, the body of existing lion’s mane research is promising, but not conclusive.

Lion’s mane is generally well-tolerated, but side effects are still possible. It’s always wise to consult your healthcare provider before taking supplements. So-called natural or “alternative” medicines should never be taken in place of evidence-based treatments.

Read more: Healthy Plant-Based Diets Lower Risk Of Death From Cardiometabolic Disorders, Finds Study

Where to buy lion’s mane in the UK

For UK shoppers, whole lion’s mane mushrooms produced by Kent’s Urban Farm-It are now available at large Sainsbury’s supermarkets nationwide. The 200g punnets of lion’s mane mushrooms have an RRP of £5, and the packaging itself is fully recyclable.

Earlier this month, Happiee launched the UK’s first ready-to-cook lion’s mane mushroom product, available in Original and Teriyaki flavors. The pre-marinated mushroom pieces offer a consistent flavor and texture, making them an ideal addition for quick meals like stir-fries. They cost £4 per 180g pack and are available at 240 Sainsbury’s stores nationwide.

Riverford Organic Farmers stocks lion’s mane, and the company sources its mushrooms from Dart Valley Fungi in Devon. Purchased through Riverford, a 200g punnet of lion’s mane costs £8.25 per pack. Riverford is one of the largest delivery box schemes in the UK.

Several other producers sell their mushrooms directly to customers, including Mushroom Culture in Wiltshire, which stocks mushrooms, mushroom grow kits, and concentrated supplements such as lion’s mane extract powder and capsules, in its online shop.

Lion’s mane supplements are widely available online, though as noted by Beckett, they can vary significantly in nutrient density, size, and quality. Larger companies such as Holland & Barrett and Nutravita sell products online, as do many smaller and independent traders.

Where to buy lion’s mane in the US

For US shoppers, lion’s mane mushroom products are often available from major retailers like Whole Foods Market and Sprouts Farmers Market, in addition to smaller international supermarkets, farmers’ markets, whole foods stores, and independent producers.

Several online retailers like iHerb and Vitacost offer lion’s mane powders, capsules, and liquids, as does Amazon. When buying online, in particular, it’s important to check dosages and expiry dates, and to avoid purchasing from completely unknown companies and sellers.

Smaller platforms like Box Nutra and Urbll also stock lion’s mane products, with Urbll items available to buy through Etsy. (Box Nutra is currently rated as “great” with four stars on TrustPilot, while Urbll is rated 4.9 on Etsy with nearly 81 thousand sales so far.)

For US-based folks looking for grow kits, companies such as North Spore, Far West Fungi, Cascadia Mushrooms, and Fat Moon Mushrooms all offer complete DIY packages. The latter can grow three pounds of organic lion’s mane mushrooms in just two weeks.

Read more: Using Mushrooms As Meat: The Ultimate Guide

This article was written by Liam Pritchett on the PBN Website.

Hutchings is a Canadian content creator, cookbook author, and longtime advocate for making veganism accessible without sacrificing flavor. Through Edgy Veg, she has built a reputation for reinventing comfort food classics and offering realistic lifestyle advice – including how to shop smarter, cook creatively, and enjoy plant-based meals on a budget. Her personal mission to make vegan living easier and more approachable directly supports the message of this latest video.

Bulk legumes and grains: a cost-effective foundation

One of Hutchings’ key strategies is buying staples like beans, lentils, and rice in bulk. She emphasizes that purchasing dried legumes is far cheaper than buying canned versions. “Buying Staples in bulk is a huge thing,” she says, noting that these ingredients can be turned into burgers, taco fillings, hummus, and much more. Bulk legumes and grains are not only affordable but also provide essential fiber, protein, and vitamins for a balanced diet.

Read more: From Quinoa To Tofu: 15 Plant-Based Items To Bulk Buy At Costco

Frozen produce: affordable, nutritious, and convenient

Fresh produce can be expensive and spoil quickly, especially out of season. Hutchings encourages using frozen fruits and vegetables, which are often flash-frozen at peak ripeness to retain their nutrients. She explains, “Cook and shop smarter with what is available to you,” highlighting that frozen produce is perfect for smoothies, stews, and cooked dishes. Choosing frozen options minimizes waste and keeps grocery bills lower without sacrificing nutrition.

Imperfect produce: saving money without sacrificing quality

Another smart shopping tip from Hutchings is to buy imperfect or “ugly” produce, which is often heavily discounted despite being just as nutritious as flawless fruits and vegetables. “The perfect pristine carrot is just as nutritious as the ugly carrot,” she says, pointing out that appearances don’t affect the health benefits. Embracing less-than-perfect produce helps save money, reduce food waste, and support a more sustainable food system.

Read more: ‘This Is The Only Dip I Enjoy More Than Hummus’

Meal ideas that are cheap but flavorful

Meal planning is crucial for budget-conscious eating, and Hutchings offers plenty of inspiration. Dishes like ramen with jazzed-up broths, hearty chilis, stews, lentil enchiladas, and shepherd’s pie are inexpensive yet packed with flavor and nutrients. “At the end of the day it’ll totally be worth it,” Hutchings adds, encouraging viewers to put in a little extra effort for big rewards in flavor, nutrition, and savings.

You can find more plant-based videos on the Edgy Veg YouTube channel.

Read more: Vegan Tokyo Guide: Where To Eat Plant-Based In Japan This Year

This article was written by Editorial Team on the PBN Website.

In an episode of The Exam Room, the YouTube channel from the Physicians Committee, gastroenterologist Dr Will Bulsiewicz – also known as The Gut Health MD – explores one of the most awkward but common issues new vegans face: gas and bloating.

Bulsiewicz is the author of Fiber Fueled and an American board-certified specialist. His work centers around the powerful connection between diet and gut health, and in this episode, he breaks down why bloating happens and how to beat it.

Gut health tips for vegans

The video, titled Gas and Plant-Based Diets: Tips from The Gut Health MD, covers practical strategies to support the microbiome and ease digestion when transitioning to a plant-based diet. From bean bloating to probiotic myths, Bulsiewicz answers a series of questions from viewers with science-backed advice.

Here’s a breakdown of the most common concerns and what Dr. B recommends.

Please note: this is intended as a guide only. If you’re worried about gas, bloating, or anything related to your gut health, you should always speak to a doctor or health professional.

Ease in slowly with fiber

Jumping headfirst into a fiber-rich diet can cause gas, bloating, and discomfort. Bulsiewicz explains that the gut microbiome needs time to adjust.

“You are changing your diet, your gut microbiome is adapted to the food that you were eating,” he says. “It’s going to take time for your gut microbes to adapt.”

He recommends starting with cooked foods, which are easy to digest, before progressing to raw foods. He also advises to take a probiotic and increase fiber gradually, making sure the bowels stay regular. Constipation, he says, is the number one cause of gas and bloating in his clinic.

Gas from beans? Don’t panic

Beans, lentils, and hummus are rich in fiber and FODMAPs, which are carbohydrates that can cause excess gas. The trick is to introduce them slowly and give the body time to adapt.

“Good news: the vegan diet is not destroying your gut. What you are experiencing is sloppy digestion,” Bulsiewicz says. “It is not indicative of you actually causing damage to the gut.”

Soaking and rinsing beans, using fresh cooking water, and even adding seaweed can help reduce a gas-causing compound called raffinose.

Read more: ‘What I Eat In A Week As A Strong Vegan’

Water is key

Bulsiewicz emphasizes that hydration plays a big role in gut health – and plain water beats carbonated beverages every time.

“The gas that goes in your mouth has to come out one end or the other,” he jokes. “You’re either going to belch it out or it’s going to pass all the way through the intestines.”

Plain water supports digestion and helps relieve constipation, especially when paired with fiber. The doctor likens it to floating a log downstream: “If the creek bed is dry, that log is going to get stuck in the rocks.”

Keep in mind that regular bowel movements are crucial for reducing bloating.

Constipated? Try magnesium

If drinking more water and walking aren’t enough, Bulsiewicz recommends magnesium supplements before bedtime.

“It’s good for the bowels, it’s good for sleep, it’s good for anxiety…it’s even good for headaches,” he says, noting that many people find it helps “jump start the bowels.” Only once the bowels are moving regularly does he suggest slowly increasing fiber.

Fermented foods: A helpful addition

Fermented foods like sauerkraut and kimchi can benefit the microbiome, according to Bulsiewicz.

“I haven’t seen a study that says that we need fermented foods,” he says. Still, they can enhance gut health when eaten in moderation and introduce beneficial microbes that survive digestion.

Stress can impact your gut

Even if you’re eating perfectly, stress might still cause digestive issues.

“If you are not at peace with the stress in your life, it is going to have negative consequences on your gut,” Bulsiewicz says.

He explains that stress hormones trigger dysbiosis – an unhealthy imbalance in the gut bacteria – and encourages people to address stress just as seriously as diet or sleep.

Build diversity with plant variety

Want a healthy microbiome? Don’t just eat plants – eat lots of different plants.

“The single greatest predictor of a healthy gut microbiome is the diversity of plants within our diet,” Bulsiewicz says. Different plants contain different fibers, and variety ensures that all types of gut microbes are fed.

Struggling with cruciferous veggies? Cook them

Cruciferous vegetables like kale and broccoli can cause discomfort for some, especially when raw. Bulsiewicz suggests cooking or steaming them to make them easier to digest, and pairing them with other greens like spinach to lighten the load.

Every gut is different

Bulsiewicz reminds us that no two microbiomes are the same. Even identical twins only share about 34 percent of the same gut microbes.

“Each one of us has a unique gut microbiome – it’s as unique as your fingerprint,” he says.

That means some people may adapt to plant-based diets quickly, while others need more time and support.

If excessive gas persists, Bulsiewicz suggests seeing a gastroenterologist to rule out underlying issues.

The big takeaway?

Sloppy digestion doesn’t mean your diet is broken, it just means your gut is learning. Support it with water, plant variety, exercise, patience, and yes, a little magnesium if needed. As Bulsiewicz puts it, “Once the gut settles in and gets adapted to what you’re doing from a dietary perspective, the gas and bloating is gone.”

Catch the full episode on the Physicians Committee’s YouTube channel for more insights and a good laugh or two along the way.

You can find more plant-based health videos on the Physicians Committee YouTube channel.

Read more: ‘My Chili Crisp Caesar Pasta Salad Went Viral – Here’s How To Make It’

This article was written by Editorial Team on the PBN Website.

In 2023, the Scientific Advisory Committee on Nutrition (SACN) published a position statement on ultra-processed foods (UPFs) and human health. This statement acknowledged the potential link between UPFs and negative health outcomes, but highlighted limitations in available evidence and the variable range of foods that could be described as processed.

The Office for Health Improvement & Disparities has now published a “rapid update” of its position on processed foods after reviewing research papers, scientific studies, and clinical trials released over the last two years that focused on processed foods and human health.

The report clearly states that “vegetarian alternatives” are “not associated with adverse health outcomes.” In contrast, ultra-processed foods such as meat, animal products, and sweetened drinks, “tend to be” associated with increased risk. Bread, desserts, and dairy yield “mixed results,” the report says. This new report builds on a separate 2023 study that found plant-based meats were not associated with increased risk of multi-morbidity.

The update also notes that the UK’s Eatwell Guide currently “emphasises a diet based on fruit, vegetables and wholegrain or higher fibre starchy carbohydrates, with less red and processed meat and less foods high in saturated fat, salt and free sugars” for optimal health.

SACN will keep the topic under annual review and consider it again in 2026.

Read more: Healthy Plant-Based Diets Lower Risk Of Death From Cardiometabolic Disorders, Finds Study

Plant-based processed foods and health

Up to two-thirds of Europeans believe that UPFs are unhealthy, as reported by Euronews. However, only 56 percent of people avoid buying processed foods, and many feel they don’t know enough about the topic to make an educated decision one way or the other.

While “processed” has become commonly used as a shorthand for “unhealthy,” in reality, the phrase can be used to describe everything from energy drinks (which are linked to a long list of health issues) to fortified grains (one of the world’s primary sources of iron and other micronutrients). The processing of foods can both promote health and detract from it, depending on the quality of ingredients and the quantity in which they are consumed.

Overall, research indicates that plant-based foods are both healthier and better for the planet – including processed ones – while processed meat products are some of the most harmful.

Read more: Stop Using ‘Misleading’ Ultra-Processed Label, Says New Report

This article was written by Liam Pritchett on the PBN Website.

According to the study, regularly eating chia seeds can lower cholesterol, blood pressure, and triglycerides, all of which are considered risk factors for developing heart disease.

“The impact of chia seeds on diabetes, blood pressure, lipid profile, and obesity indicators” was published in Science Direct towards the end of 2024. The researchers conducted a systematic review of 14 previous clinical trials with a total of 835 participants and found that chia seeds had a positive effect on health markers, particularly in high doses and long-term.

“These results suggest that chia supplementation may offer beneficial effects on dyslipidemia, hypertension, and body weight, potentially mitigating the risk of cardiovascular disease,” wrote lead author Jalal Moludi in the study. “Overall, the addition of chia products to one’s diet results in a notable decrease in systolic blood pressure (SBP), total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), and triglycerides (TG).”

Read more: The 5 Most Nutritious Seeds To Add To Your Diet

Plant foods and disease risk

Chia, or Salvia hispanica, is well known for its more general health benefits. The tiny, dark seeds are deceptively nutritious, with a 28g serving containing 4.7g of protein, 11.9g of carbs, and 9.8g of fiber, along with calcium, iron, magnesium, phosphorus, zinc, B1, and B3. Chia is also a good source of omega-3 fatty acids, which support heart and brain health.

A separate study from 2023 also found that chia seeds have antioxidant and anti-inflammatory properties, linked to reduced cancer, diabetes, and heart disease risk. Some research highlights the broader potential of plant-based foods like nuts and seeds to reduce inflammation and disease risk overall, in stark contrast to meat and animal foods.

The new study noted that they detected “no significant impact” on diastolic blood pressure (DBP), high-density lipoprotein cholesterol (HDL-C), body size, and blood sugar. Additional research with larger sample sizes could help further explore chia’s potential health benefits.

Read more: This ‘Blueberries And Cream’ Chia Pudding Is The Perfect Vegan Breakfast

This article was written by Liam Pritchett on the PBN Website.

Science YouTuber Mic the Vegan recently shared a video exploring why some people struggle with eating enough as a vegan in 2025 – and how to fix it. Known for his evidence-based breakdowns of plant-based nutrition, Mic has been creating vegan content on YouTube for a decade.

In his latest video, he speaks directly to those transitioning to plant-based eating in 2025 and outlines how common it is to accidentally under-eat when you switch to plant foods. He explains how volume, planning, and misunderstanding calorie density can lead to fatigue, weight loss, and even quitting the diet altogether.

“This is not a problem for most vegans,” Mic says. “But when it is a problem, it can snowball into other things.”

Here’s what you need to know.

Read more: ‘4 Oil-Free Vegan Recipes I Can’t Stop Eating’

Why some vegans under-eat

The first cause Mic identifies is volume. He says that plant-based foods are generally more water-rich, they have more fiber, and less calorie density. A serving of broccoli might leave someone feeling full, but it delivers far fewer calories than a small piece of cheese or meat.

He points to a chart from No Meat Athlete showing how vegetables sit at the bottom in terms of calories per pound, while oils top the chart. Beans, lentils, and grains fall in the middle. “Fat is nine calories per gram,” Mic reminds viewers. “Carbs and protein are just four.”

This can be especially tricky for people used to eating low-fiber, high-fat omnivorous diets. “Some people sit down, eat a vegan meal, and feel full – but then an hour later, they’re hungry again.”

A second reason? Gut adaptation. Mic says if you’ve been eating a low-fiber diet your whole life, your gut bacteria won’t be prepared to digest a fiber-rich vegan meal. He recommends gradually increasing foods like beans “spoonful by spoonful.”

Organization also plays a role. “If you don’t have food at hand, you’ll get hungry and end up picking up something you don’t want to pick up,” he says. Batch-cooking a few meals for the start of the week can help prevent impulsive choices.

How to eat enough on a vegan diet

Mic breaks it down into practical tips. First, if you’re mentally healthy enough to be tracking calories, get a rough estimate of how many calories you need. He created a free calorie calculator on his site (plantspace.org), and recommends using Chronometer to track meals for a few days.

He also calls out common calorie mistakes that can lower calorie intake: replacing rice with cauliflower rice, or using iceberg lettuce instead of tortillas. “You think you’re using a great replacement by switching to vegetables,” he says. “But then you’re down to 1,200 calories a day.”

Mock meats can help during the transition. “You’ve got Beyond Meat or mock meats that on paper have the same macronutrient ratio and calorie density as meat,” Mic says. “They could be a necessary bridge to succeed on a diet that a saves a ton of animals helps out the planet and has a lower disease rate.”

He also recommends adding whole plant fats like nut butters, seeds, and avocado, and flax oil.

Read more: TiNDLE’s Plant-Based Chicken Launches At Hundreds Of New US Stores

Signs you’re not eating enough

How can you tell if under-eating is affecting your health? Mic references the University of Minnesota starvation experiment, where participants consuming only 1,600 calories a day showed physical and mental changes including fatigue, low mood, and hair loss.

Brain fog is a common complaint. “This is something that you will hear from people that quit a vegan diet,” he says. This is likely due to calorie deprivation and not the vegan diet itself. Other signs include low energy, weight loss, difficulty gaining muscle, and even loss of menstruation in women. That usually happens at a 500 to 800 calorie deficit, Mic explains.

It’s not the vegan diet – it’s under-eating

Many symptoms blamed on veganism are actually signs of under-consumption. “People didn’t get those symptoms because they went on a vegan diet. It was because they weren’t eating enough,” Mic says.

He encourages new vegans to educate themselves on nutrition basics, make sure they consume enough calories, and take the time to learn about the nutrition you need for a balanced plant-based diet.

You can find more videos about vegan nutrition on Mic the Vegan’s YouTube channel.

Read more: ‘The Foods I Eat To Get Enough Iron In My Plant-Based Diet’

This article was written by Editorial Team on the PBN Website.

More Like Paul is directed by Damian Sciberras of Short Stop Films, a Devon-based impact filmmaker who has been working on the documentary for the past two years.

In an Instagram post featuring the first-look trailer for More Like Paul, Sciberras described Youd as “incredible,” and said the upcoming film will be a “life-affirming documentary about resilience, purpose, and the power of leading by example – at any age.”

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A post shared by Damian Sciberras (@shortstopfilms)

Youd will need to average approximately six “ultras” per year to meet his target of 100. Sciberras recently told the Bloody Vegans Podcast that Youd has completed about 20 so far.

Read more: New Film Merges Art, Disability, And Animal Rights – How To Support ‘Liberty’

‘I’m as healthy as I’ve ever been’

Youd is an experienced runner and fundraiser, and completed a 31-mile (50km) ultra-distance marathon in March to raise money for animal rights charity Viva!. Advocacy group Running On Plants – which offers advice and challenges for people looking to learn about plant-based running – has supported Youd’s efforts. He is also a member of Vegan Runners.

“I want to do as much as I can for the animals,” said Youd in the trailer. “People use the word ‘compassionate,’ but I prefer the word respect. You should respect the life of an animal.”

Speaking to the BBC, Youd said that he felt “no pain” from his previously debilitating osteoarthritis after adopting a vegan diet 20 years ago. Several studies indicate that following a plant-based diet can reduce inflammation, manage joint pain, and promote longevity.

Youd completed his first ultra in 2021, the 62.1-mile (100km) Devon coast-to-coast, and is also challenging himself to do one million press-ups before he turns 90 years old. He completes at least 1,000 every three days and passed the 650,000 mark in 2023.

“I’m as healthy as I’ve ever been, I’m as fit as I’ve ever been, and I am living my best life,” said Youd. “I’m on no meds, and I want to keep going as long as I can.”

Read more: The Longevity ‘Superfood’ That Could Extend Your Life

This article was written by Liam Pritchett on the PBN Website.

He also shares tips for workout recovery, favorite supplements, go-to snacks, and how he balances training with rest. Throughout the video, Simnett focuses on home-cooked, nutrient-dense meals – plus a few desserts.

“I just want to show that you can eat a healthy vegan diet, and that it certainly isn’t boring,” he says. “It doesn’t have to be complicated.”

Here’s how his week looked, day by day.

Read more: ‘The Foods I Eat To Get Enough Iron In My Plant-Based Diet’

Day 1: active rest and flavor-packed meals

Simnett starts the day with warm lemon water and a peanut butter, banana, hemp seed, and cinnamon toast combo. He enjoys coffee while working and later heads out for a light jog. “I don’t want to be sedentary all day. I think it’s good to get up and move,” he says.

For snacks, he brings tamari almonds and a mandarin orange. Dinner includes tempeh in Japanese BBQ sauce with pasta, frozen and fresh vegetables, and leftover tahini dressing. He finishes with a smoothie bowl made from frozen banana, blueberries, protein powder, and granola.

He ends the day with a vegan multivitamin containing B12, D3, and omega-3.

Day 2: more rest, simple meals

On day two, he takes another gym rest day after a seven-day workout streak and starts with avocado toast topped with sprouts and everything bagel seasoning. After uploading a video, he snacks on apple slices with peanut butter.

Dinner is takeout tofu hot pan and yellow curry from a local vegan-friendly restaurant to celebrate a birthday. Dessert is a homemade chocolate ganache cake made with tofu, peanut butter, and a date-nut crust.

Day 3: back to the gym

Simnett takes a new Fuji apple–pear flavored drink pre-workout, then heads to the gym.

“I just hammered some of that on the way to the gym,” he says. “It gives you good focus without a crash.”

Post-workout, he makes a big tofu scramble with vegetables, toast, microgreens, salsa, and avocado. Dinner is baked sweet potato, smoked seitan sausage with onions, kale pesto, and salad topped with tahini and balsamic reduction.

Day 4: protein oats and a two-meal day

Simnett adds beetroot crystals to his lemon water as a pre-workout. After training, he makes oatmeal cooked with dates, apples, cinnamon, pumpkin seeds, peanut butter, and hemp hearts.

He pours over a protein “milk” made from banana, protein powder, creatine, and water.

Dinner is a bowl with tofu in Japanese BBQ sauce, steamed broccoli, rice, fresh veggies, sauerkraut, and avocado.

Read more: Plant-Based Diets Could Reduce Risk Of Certain Blood Clots, Study Finds

Day 5: tacos and curry

After leg day, Simnett makes black bean and rice tacos with corn tortillas, avocado, salsa, and vegan cheese. On the side, he eats salad with tahini dressing.

Dinner is an Instant Pot coconut curry with sweet potato, tofu, yellow split peas, curry spices, and frozen peas. He serves it with rice, spinach, and tomato.

Day 6: leftovers, noodles, and late-night snacks

Simnett uses leftover curry for lunch, adding sautéed spinach, rice, vegan sausage, and sauerkraut.

For dinner, he upgrades a frozen noodle meal from Costco with fava bean tofu, frozen broccoli, cabbage, and homemade sprouts.

“That’s how I change a frozen pack of noodles into a pretty healthy and delicious dinner.”

Late-night, he snacks on granola with banana, raspberries, soy milk, and creatine.

Day 7: smoothie fuel and tortilla pizza

Before heading into the mountains with friends, Simnett blends a smoothie with banana, dates, flax seeds, spinach, sprouts, protein powder, and creatine.

He snacks on trail mix and peanut butter banana sandwiches during the off-roading trip.

Dinner is tortilla pizza made with tomato sauce, pesto, smoked tofu, vegan cheese, and salad with tahini and balsamic glaze.

“Something I always love to do when I have pizza is put a whole bunch of fresh sprouts on it. Don’t knock it till you try it.”

Simnett wraps the video with a reminder that plant-based eating is flexible and flavorful.

“You can still have all the foods that you used to love – just veganized.”

You can find more videos from Simnett Nutrition on Derek’s YouTube channel.

Read more: The 5 Most Nutritious Seeds To Add To Your Diet

This article was written by Editorial Team on the PBN Website.