4 Science-Backed Health Benefits of a Plant-Based Diet, According to a Dietitian

Plant-based diets are increasingly popular. But is this eating pattern healthy? Does it provide all the nutrients your body needs? And how do you actually follow a plant-based diet? Read on to learn more about a plant-based diet and its potential health benefits.

What is a plant-based diet?

A plant-based diet is an eating pattern that emphasizes nutrient-dense foods that come from plants. In a plant-based diet, the goal is to consume foods as close to their whole (unprocessed) and natural state as possible, while minimizing highly processed foods. 

People following a plant-based diet may still consume small amounts of meat or other foods from animals, such as eggs or dairy. But animal products are consumed less frequently, and in smaller amounts. In this way, a plant-based diet is different from a vegan diet (which avoids all foods from animals) or vegetarian diet (which avoids meat). Another difference is that plant-based diets place an emphasis on the quality of the foods consumed. 

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What foods can you eat on a plant-based diet?

People following a plant-based diet have plenty of foods to choose from, since there are many types of foods that come from plants. 

Foods that are central to a plant-based diet include:

• Fruits and vegetables

• Nuts and seeds, including nut and seed butters

• Beans and legumes

• All grains, with an emphasis on whole grains

• Nutritious fats like olive, avocado, and coconut oils

• Soy products like tofu and tempeh 

• Herbs and spices

• Smaller amounts of animal products like eggs, dairy, and minimally processed meat, fish, or poultry 

Note that many healthy eating patterns — including the Mediterranean diet and DASH diet — are examples of plant-based eating. 

What are the health benefits of a plant-based diet?

Studies show that populations of people who eat a plant-based diet live longer than the average population. And a high proportion of people who live to be 100 years old eat a plant-based diet. 

Let’s take a look at what science says about the various ways following a plant-based diet may help your health.  

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• The best plant-based proteins: Eating many different plant proteins helps you get a wide variety of vitamins and minerals, plus all of the essential amino acids.

1. Weight management

Multiple studies have linked plant-based diets to a lower body mass index (BMI). A plant-based diet is also considered a healthy and effective choice for people whose goal is weight loss. 

There are a few ways a plant-based diet may help weight management and weight loss:

• Plant-based diets are naturally higher in fiber than other eating styles. Fiber helps with satiety (helping you feel full) and can help prevent overeating. 

• Plant-based diets tend to be low in saturated fat since they contain minimal dairy, meat, and eggs, which are often higher in fat. 

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2. Heart health 

Research shows that plant-based diets may help decrease your risk of developing heart disease, and decrease your overall risk of dying from it. The fiber, antioxidants, and other plant compounds plentiful in plant foods may lower blood pressure and cholesterol levels. For these reasons, plant-based diets are a well-studied intervention for both preventing and managing cardiovascular disorders. 

3. Blood sugar control

The high fiber, antioxidant, and magnesium in plant-based diets help to regulate blood sugar. It does this by helping your body respond better to insulin, the hormone that lowers your blood sugar. This is particularly important in the prevention and/or management of Type 2 diabetes. Research suggests people who follow a plant-based diet have a lower risk of developing diabetes than those who don’t follow a plant-based diet.

But note that proper blood sugar control is crucial whether you have diabetes or not. It’s important for your:

• Brain function

• Energy levels

• Overall metabolic health, which includes your cholesterol levels and body weight

4. Gut health

Plant-based diets are high in fiber, which benefits your gut health in several ways. 

Fiber protects the mucus-layer that lines your gut and provides a home for your gut microbiome, the collection of microorganisms in your digestive tract.

Fiber also serves as fuel for the bacteria in your gut. Your gut bacteria digests the fiber you eat, turning it into molecules called short-chain fatty acids (SCFAs). These SCFAs can benefit your metabolism and immune system, among other things. 

And following a plant-based diet may help promote a more diverse and stable gut microbiome. Research suggests that people on plant-based diets have higher counts of certain healthy gut bacteria compared to people who eat more meat. A healthy microbiome is a major factor in determining your overall health and risk of disease. In fact, research links an unhealthy microbiome to many health conditions like obesity, autism, and cancer. 

Other benefits of a plant-based diet

Following a plant-based diet has other advantages that aren’t directly health-related. 

Money savings

Plant-based diets are usually more wallet-friendly than diets that include animal products. Research estimates that people on plant-based diets save between 10% and 14% on their grocery bill. This is because meat and dairy foods usually cost more than plant-based foods like beans and whole grains. Of course, how much you spend depends on factors like where you shop and what, specifically, you buy. 

Less environmental impact 

Plant-based foods have a much smaller impact on the environment than animal foods. Following a plant-based diet:

• Lowers greenhouse gas emissions caused by the food system

• Reduces water usage 

• Reduces the amount of land used to produce meat and other animal products 

These reductions can add up to help the health of our planet. 

What are the risks of a plant-based diet?

A plant-based diet is healthy and safe for most adults. 

There’s a common misconception that plant-based diets don’t provide enough protein. This isn’t true. Plant foods don’t always contain as much protein per volume as animal proteins. But several plant foods — like nuts, beans, soy, and whole grains — do provide protein. And the amounts can add up to meet the needs of most people. 

One difference between plant-based protein and animal protein is that most plant proteins don’t provide all the essential amino acids, the building blocks to protein. But if you eat a variety of plant foods, your body should be able to get all of the amino acids and protein your body needs. 

Some nutrients, including vitamin B12, calcium, and iron may be harder to get on a plant-based diet. People who avoid entire food groups — such as dairy, meat, or eggs — may benefit from consulting a healthcare professional to discuss supplements.

Who shouldn’t try a plant-based diet?

Check with your primary care provider before switching to a plant-based diet if you:

• Have health conditions like kidney disease or diabetes

• Are pregnant or nursing, and therefore have increased nutrient needs

• Have or are at risk of having vitamin or mineral deficiencies

How to start a plant-based diet

It can be helpful to think of a plant-based diet as a lifestyle change rather than a diet. The word diet is often associated with restriction and calorie counting, and often implies a goal of weight loss. And diets are usually short-term.

But many of the health benefits from a plant-based diet happen over time. So, if you’re thinking of adopting a plant-based diet, do it in a way that’s sustainable for you. This makes you much more likely to reap its benefits over the long term.

Here are some tips for getting started with a plant-based diet:

• Begin with small changes. Instead of changing your whole diet at once, try making just one or two plant-based meals per week. As you get used to these changes and learn more about what plant-based foods you like, you can modify additional meals.

• Stock your pantry. Stock up on plant-based staples, such as beans, nuts and nut butters, and a variety of whole grains. Dried fruit, canned veggies, and frozen fruits and vegetables can also be healthful staples that don’t spoil as fast as their fresh counterparts. 

• Make animal proteins a “side.” Animal foods can be part of a plant-based diet, just in smaller amounts. So when you enjoy fish, poultry, or eggs, think of them as a side dish rather than the main dish. And fill the rest of your plate with plant foods like fruits, vegetables, and whole grains. 

• Get inspired by fun meal ideas. Poll friends and do some online research to get meal ideas for breakfast, lunch, and dinner. Oatmeal, whole grain and bean bowls, vegetarian burritos, and soups are just a few ideas. Get familiar with plant-based snack ideas, too. 

• Try to stick to whole foods. It’s not necessary to cut all processed foods from your diet. But try to focus more on whole (unprocessed) foods.

• Let go of perfectionism. Don’t worry about following a plant-based diet rigidly. Making small changes to add more plant foods into your diet can still have a big impact on your health. And celebrating these positive changes can help give you motivation to keep going.  

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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