Doctors warned about the risks of the "biblical" diet

A spontaneous switch to a plant-based "biblical" diet can cause vitamin deficiency and gastrointestinal problems. Experts recommend the gradual introduction of herbal products and the control of nutrients to avoid fatigue, anemia and intestinal disorders. Details can be found in the Izvestia article.

Features of the "biblical" diet

Recently, a diet consisting mainly of plant foods, which is called the biblical diet, has been gaining popularity. According to gastroenterologist Yulia Krasnaya, flexitarianism can be considered its analogue. The basis of such a diet consists of vegetables, fruits, legumes, whole grains, nuts and seeds. At the same time, people do not completely exclude animal food: fish, dairy products, eggs and meat remain on the menu, but in smaller quantities.

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Krasnaya noted that the health consequences depend on the severity of the transition, age and heredity of a person. The main change when changing the diet is a significant increase in the amount of fiber. This can cause a temporary adaptation of the body, which is accompanied by bloating, rumbling and increased gas formation. This period usually takes from a couple of days to several weeks.

The danger of an unbalanced diet

Scientific nutritionist Yulia Khlopova emphasized that a plant-based diet in itself is not a pathology, but a spontaneous transition can lead to a deterioration in the quality of nutrition. The main risks are associated with a decrease in the intake of vitamin B12, heme iron, zinc, iodine, calcium and omega-3 fatty acids. In practice, this is manifested by fatigue, hair loss, cognitive impairment, and decreased muscle mass.

The specialist added that compensating for deficits "by sight" is a bad strategy. According to her, it is first necessary to adjust the diet and analyze the situation, rather than purchase supplement packages. Iron from plant foods is absorbed worse than heme iron, so it is recommended to combine it with vitamin C to improve the process.

Who is prohibited from a plant-based diet

Special care should be taken when changing the diet for people with irritable bowel syndrome and inflammatory diseases of the gastrointestinal tract. Excess foods rich in fermentable carbohydrates can increase pain and stool disorders. Also, a marked decrease in animal products leads to protein deficiency and anemia in risk groups.: pregnant, lactating women, children, the elderly, and athletes.

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Krasnaya explained how to distinguish normal adaptation from dangerous conditions. According to her, moderate bloating in the first weeks is usually not dangerous.

A safe transition strategy involves gradually increasing the amount of plant foods. Experts advise to consume a sufficient amount of liquid and take into account the individual tolerance of products, since there is no universal ban on flexitarianism.