When it comes to healthy eating, many of us do it because we feel like we should. Other times we feel better when we make a more mindful food choice. Perhaps we even enjoy eating healthy just because our bodies and minds feel better when we do it.
Then again, we all have those days where we may think, “Well, what’s the point? I don’t feel any different.” Positive changes can take place sooner than you think. Here are some of the side effects of switching to a healthy diet in hours, days, weeks, months, and years.
Side effects of switching to a healthy diet
Within days you’ll notice…
Some of the first side effects of switching to a healthy diet include feeling less bloated. However, if you are still feeling bloated from your new diet (hello, cruciferous vegetables), there are some foods you can try incorporating. If you want to try a more balanced way of selecting foods, play around with some yin and yang foods.
According to Harvard Health, if you decide to go the plant-based route and incorporate smaller portions, you may also experience fewer incidents of acid reflux and indigestion. Likewise, choosing whole grains over refined carbohydrates can help keep your blood sugar steady throughout the day. That means fewer energy dips from sugar crashes and more consistent energy levels, not to mention more alertness. (Gotta stay on your game, people!)
“A nutrient-dense diet can improve cognitive performance,” says Katherine Gomez, RD. “Certain meals, such as fatty fish high in omega-3 fatty acids, can help to maintain brain function, so you may notice an increase in alertness, attention, and mental clarity, within a few hours [of eating a healthy meal].”
Within weeks you’ll notice…
Within weeks, some of the side effects of switching to a healthy diet will start to surface in your life. The bloat may still continue to be kept at bay as your body fully adjusts to a higher fiber content due to eating more plants, as noted by the Mayo Clinic. That means less constipation with easier-to-pass and softer stools.
If you still experience a few instances of constipation, there are more food options you can add to your weekly grocery list that may help alleviate any annoying or uncomfortable feelings of being backed up.
Increased or stabilized energy levels will continue as you begin eating more lasting fuel sources. It’s not only physical changes you may notice, though.
Choosing and preparing more mindful foods, meals, and snacks at home or even while you’re out grocery shopping may come to you easier as well. You may even notice a change in your mood.
According to the Cleveland Clinic, eating nutrient-dense foods can improve your mental health and mood, especially if they contain vitamin D, which just so happens to cause anxiety and depression if you’re not getting enough of it.
Some solid sources of vitamin D-rich foods include egg yolks, mushrooms, red meat, salmon, sardines, and tuna. You can also look for foods that are fortified in vitamin D like cereal, milk, and yogurt.
Gomez reminds us that it may take time for your body to acclimate to this new eating pattern, especially if you’re cutting back on high-sugar or processed items. “As your body adjusts to the changes, you may experience increased appetite or cravings at first,” she says. “Therefore, it is critical to ensure you consume enough nutrient-dense meals to fulfill your appetite.”
Within months you’ll notice…
After a few months of healthy eating, you’ll notice even more side effects of switching to a healthy diet.
According to the American Heart Association, if your new way of eating includes more high-fiber foods, high blood pressure levels may begin to decrease. The U.S. National Library of Medicine says cholesterol levels may even drop too.
All of those high-fiber foods will also help to keep you satiated for longer. High-fiber foods may also help with digestion and the normalization of bowel movements.
Oh, and let’s not forget about the fabulous glow you’ll have on that clear skin of yours from the uptake in consumed minerals, vitamins, and water, writes the Centers for Disease Control and Prevention (CDC). Someone pass me my emotional support water bottle, please.
As your body adjusts to a better eating pattern, you should also notice increased energy and an overall sense of well-being, shares Gomez. “Consistently feeding your body nutrient-dense meals can lead to greater energy and stamina,” she says.
You may also experience improved sleep. You may discover that you go to sleep more quickly, sleep better, and wake up feeling refreshed. Here are some foods to help you sleep soundly through the night as well as some additional sleep tips.
Within years you’ll notice…
Within years of more mindful food choices, you’ll notice changes across the board in your health and wellness. According to the CDC, some long-term side effects of switching to a healthy diet include:
- Better eye, skin, and teeth health
- Boosted immunity
- Good digestive system functioning
- Improved muscle function and strength
- Longevity
- Lower risk of heart disease, some cancers, and type 2 diabetes
- Supported healthy breastfeeding and pregnancy
- Stronger bones
The bottom line: The side effects of switching to a healthy diet can show up in an hour, a couple of days, a few weeks, mere months, and many years to come. All it takes is one forkful (or spoonful) to begin.
