Why Sticking With a Plant-Based Diet May Be Harder Than You Think

Plant-based diets are no longer just a trend they’ve become a staple of modern eating patterns. From strict veganism to flexitarian lifestyles, millions of people are trying to reduce their meat consumption for health, environmental, and ethical reasons. Yet, sticking to a vegetarian or vegan diet can be surprisingly difficult for many.

A 2014 survey by Faunalytics found that 84 percent of vegetarians and vegans ultimately abandon their diets, with many giving up after just a few months. While it’s tempting to attribute this to lack of willpower, recent research suggests there might be another reason your genes.

The Role of Genetics in Vegetarianism

A 2023 study published in PLOS One by Northwestern University’s Medicine program explored how genetics might influence a person’s ability to maintain a vegetarian lifestyle. Researchers analyzed data from over 5,300 strict vegetarians and 329,000 control participants in the UK Biobank.

They identified three genes significantly associated with vegetarianism and hypothesized that two of these genes, which are linked to fat metabolism and brain function, might affect dietary choices.

• Fat metabolism: The lipid profiles in plant-based foods differ significantly from those in animal-based products. Individuals with the “vegetarian genes” might synthesize essential fats internally, making it easier for them to thrive on plant-based diets.

• Brain function: Differences in brain chemistry might drive some people to crave animal-based foods, making plant-based eating more challenging.

While this study offers fascinating insights, it’s important to note that more research is needed especially among diverse populations. However, it does open the door to understanding why some people find it harder to stick with a vegetarian diet than others.

"It seems there are more people who would like to be vegetarian than actually are, and we think it’s because there is something hard-wired here that people may be missing," says study author Nabeel Yaseen, MD, PhD.

Other Factors That Influence Plant-Based Eating

While genetics may play a role, many social and cultural factors also contribute to plant-based eating habits.

1. Cultural and Religious Influences

In many cultures, plant-based diets are deeply ingrained. For example:

• India: About 24 percent of the population follows vegetarian diets, often due to religious practices like Hinduism, Buddhism, and Jainism.

• Rastafarianism: In Jamaica, many adherents embrace Ital food, a natural, plant-based diet.

2. Environmental and Ethical Concerns

With growing awareness of climate change and animal welfare, plant-based eating has become a powerful tool for reducing environmental impact.

• Livestock emissions: Animal agriculture accounts for at least 14.5 percent of global greenhouse gas emissions.

• Animal welfare: Over 80 billion animals are slaughtered annually for meat, driving ethical concerns about cruelty and industrial farming practices.

3. Health Benefits

A well-balanced vegetarian diet is linked to numerous health benefits, including:

• Reduced risk of heart disease, cancer, and type 2 diabetes.

• Lower inflammation levels, thanks to fiber-rich, nutrient-dense plant foods.

• Improved gut health from increased prebiotic fiber intake.

However, plant-based diets also require careful planning to avoid deficiencies in key nutrients like iron, vitamin B12, and omega-3 fatty acids.

Finding Balance in Your Diet

Whether your plant-based journey is influenced by genes, cultural values, or personal ethics, there’s no one-size-fits-all approach to eating. Here’s how to find a balance that works for you:

1. Consider Flexitarianism

If going fully vegetarian feels daunting, a flexitarian diet may be a great compromise. This approach focuses on eating mostly plant-based while allowing occasional animal products, making it easier to meet nutritional needs and satisfy cravings.

2. Focus on Variety

A diverse diet filled with fruits, vegetables, nuts, seeds, legumes, whole grains, and herbs ensures you’re getting a wide array of nutrients whether or not you’re strictly plant-based.

3. Avoid Food Guilt

Any steps toward reducing meat consumption are beneficial. As long as your diet prioritizes balance and variety, you’re on the right path.

The Bottom Line

While genetics may make it easier or harder for some people to stick with a vegetarian lifestyle, social, cultural, and personal factors are equally significant. If you’re struggling with plant-based eating, remember that flexibility, intentionality, and balance are key to sustaining a diet that supports your overall well-being regardless of whether it’s plant-based or omnivorous.

Want more health tips? Subscribe to our newsletter.