Adopting a vegan lifestyle can have a positive impact on mental well-being, as plant-based diets are rich in nutrients that support brain function, reduce inflammation, and balance mood.
Research suggests that vegan diets, high in fibre, antioxidants, and anti-inflammatory compounds, help regulate stress and improve emotional resilience.
The sense of empowerment that comes from aligning one's choices with compassion and ethical values also contributes to emotional relief and overall mental peace. Asian Voice spoke to a few experts who highlighted the growing evidence supporting these mental health benefits.
"What you eat affects how you feel"
Nishma Shah, founder of Shambhu, explains, “Scientists are discovering that improved gut health can positively impact mood, stress resilience, and anxiety. Healthy gut-brain interactions, facilitated by the vagus nerve, support emotional balance." She highlights research showing that diets focused on whole plant foods are linked to lower depression, reduced anxiety, and decreased chronic inflammation. “The key benefit comes from reducing oxidative stress. Plant-based foods like fruits, vegetables, legumes, and whole grains, rich in fibre, antioxidants, and unsaturated fats, help reduce inflammation, improve vascular function, and nurture a resilient gut microbiome."
As evidence mounts, plant-based and vegan diets are gaining recognition for their mental health benefits, including enhanced mood and reduced anxiety. Shah adds, “Alongside metabolic health improvements, these diets promote overall mental well-being." She also emphasises the ethical and environmental benefits: “A vegan diet aligns with ahimsa, reducing harm to animals and lowering carbon footprints compared to animal-based foods."
Poorva Joshipura, President of PETA International, shares, “The saying 'you are what you eat' holds true. What we consume affects how we feel, so it’s no surprise that rejecting meat, eggs, and dairy products rooted in animal exploitation, can boost both physical and mental wellbeing.” She highlights the grim reality of factory-farmed animals, stating, “These animals endure miserable lives before being sent to slaughter, and that weighs heavily on a compassionate conscience.”
Joshipura points to growing research linking whole-food, plant-based diets to lower anxiety, depression, and psychological distress. “Vegan foods are rich in fibre, antioxidants, and anti-inflammatory compounds, all of which aid in mood regulation.”
She adds, “Choosing vegan food is empowering, it aligns with personal values and offers emotional relief. Many feel peace knowing they’re no longer supporting harmful systems but making choices that support wellbeing.” In a world full of violence, she concludes, “What we put on our plate can become a daily act of positive change for ourselves and others.”
Dr Minil Patel, GP and Lifestyle Medicine Physician, emphasises the growing evidence linking plant-based diets to improved mental health and emotional wellbeing. “Diets rich in vegetables, fruits, legumes, nuts, seeds, and whole grains provide essential brain nutrients like folate, magnesium, and antioxidants that support neurotransmitter function and protect the brain,” he explains.
Research shows that plant-based diets, high in fiber, reduce systemic inflammation, a key factor in depression and anxiety, and promote a diverse gut microbiome, which influences mood and stress regulation through the gut-brain axis.
Dr Patel also notes the psychological benefits of plant-based eating, including increased control, value alignment, and mindful eating, which contribute to enhanced wellbeing. “Plant-based diets have proven benefits in reducing chronic disease burden,” he adds, “and they also lessen your impact on animals and the planet, making them a prescription for both physical and mental health.”
