Why so many people who try veganism develop disordered eating—according to nutritionists

No one tells you how easy it is to slip into disordered eating when you’re just trying to “eat healthier.”

When I first dabbled in veganism, I genuinely thought I was making a conscious, ethical shift. I started with plant-based swaps here and there. Almond milk for dairy. Legumes instead of lean meat.

Before I knew it, I was scanning every label, declining social dinners, and obsessing over whether my vegetable broth might contain traces of chicken fat.

And I’m not alone.

I’ve spoken to multiple people—mostly women, but not exclusively—who say their “healthy vegan phase” gradually morphed into something controlling. Something isolating. Something that had little to do with compassion for animals, and a lot to do with fear of food.

So what’s going on here?

Let’s dig into it.

Veganism is socially praised—and that’s part of the problem

When someone cuts out entire food groups in the name of weight loss, people raise eyebrows. But do it for the animals or the environment? Suddenly you’re inspirational.

That social halo around veganism can make it incredibly hard to spot when things are spiraling.

As registered dietitian and eating disorder specialist Caroline Dooner has pointed out, “Restriction that’s socially acceptable is still restriction.” In other words, when dietary limits are cloaked in wellness language or ethics, they’re less likely to raise concern—even when they’re harming your mental health.

This moral framing gives restriction a free pass.

It’s worth asking: are you making choices out of values—or out of fear?

“Clean eating” and perfectionism go hand in hand

There’s a type of person who’s drawn to veganism for all the right reasons—but ends up in a mental health spiral.

If you’re someone who’s high-achieving, meticulous, and values self-control, veganism can feel like the perfect “healthy identity” to take on. Until it’s not.

Because once you start equating ethical eating with moral goodness, slipping up can feel like failure. And that failure? It can breed shame. Shame breeds compensation. And compensation often looks like skipping meals or “resetting” with a juice fast.

A week later, you’re curled on the couch wondering how you got here.

A study published in Appetite found that individuals who adopt restrictive diets, including veganism, without addressing underlying psychological factors may be at increased risk for disordered eating behaviors.

I’ve been that person. And I’ve learned that the most rigid diets often have the messiest relationships underneath.

Nutrient restrictions can mess with your brain

Let’s talk science for a second.

B12. Iron. Omega-3s. Zinc. These nutrients are abundant in animal-based foods—and tricky to get in sufficient amounts on a vegan diet without deliberate supplementation or food planning.

Why does this matter?

Because when your brain is under-fueled, it doesn’t just affect your physical health—it affects your mood, your cognition, and your ability to think rationally about food.

As nutritionist Rachael Hartley explains, “Food obsession is often a sign of not eating enough. When you’re undereating—whether intentionally or not—your brain starts focusing more on food because it sees it as a threat to survival.”

Translation: that constant loop of recipe videos, calorie tracking, and late-night pantry raids? It’s not about willpower. It’s your brain trying to keep you alive.

Fear of “bad” ingredients can spiral fast

One minute you’re skipping cheese because dairy is inflammatory. The next you’re second-guessing a can of beans because they might have BPA. Or you’re Googling whether soy will give you cancer. Or reading Reddit threads about “nightshades.”

There’s a term for this: orthorexia. It’s not officially recognized in the DSM, but many dietitians consider it a growing problem.

It’s an obsession with “clean” or “pure” eating that can quickly snowball into fear-based restriction. Veganism, especially when paired with wellness influencers who promote detoxes and elimination diets, can be fertile ground for this.

A 2022 study published in Eating and Weight Disorders found that individuals following a vegan diet exhibited higher levels of orthorexic behaviors compared to their omnivorous counterparts.

The study highlighted that these behaviors were often linked to low self-compassion and high levels of restrained eating. Interestingly, self-compassion was found to partially mediate the relationship between restrained eating and orthorexia nervosa in this population.

And before you know it, you’re terrified of food that once felt nourishing.

It often starts from a genuine desire to feel better

Let’s be clear: many people come to veganism because they want to feel lighter, more energized, or more aligned with their values.

There’s nothing wrong with that.

But that pursuit of feeling better—especially when combined with unresolved body image issues—can make you vulnerable to disordered patterns.

You might think, “Well, I already gave up meat. What else can I cut to feel even cleaner?” And it becomes a game of subtraction.

Eventually, it’s not just about animal products. It’s about gluten. Sugar. Oils. Cooked foods. And suddenly you’re living off a very limited list of “safe” foods and wondering why you’re always anxious around meals.

As noted by registered dietitian Marci Evans, “When we start moralizing food and placing our worth in our food choices, we lose flexibility and food becomes a source of stress rather than nourishment.” That mental rigidity is where disordered eating can quietly take root.

The danger isn’t the veganism itself. It’s the slippery slope that can follow when you conflate health with purity.

Social isolation reinforces the cycle

Imagine it’s Thanksgiving. Your family’s cooking a traditional turkey dinner. You bring your lentil loaf and roasted cauliflower.

You sit down with your plate, and someone says, “You’re not even having mashed potatoes? They have butter in them!”

Cue the explanations. The defensiveness. The awkward silence.

These moments chip away at you.

When every meal becomes a moral decision, food stops being joyful. It becomes an identity performance. And that pressure to always “eat right” can be suffocating—especially when you feel judged or misunderstood by those around you.

So what do you do? You isolate. You eat alone. You only go to restaurants with vegan menus. You stop accepting dinner invites.

And just like that, your world gets smaller.

So what can we do instead?

First, let’s stop pretending that being vegan automatically makes you healthier. Health isn’t just about what you eat—it’s about how you feel about what you eat.

If you find yourself anxious, obsessive, or overwhelmed around food, that’s a red flag. No matter how ethical or sustainable your choices are.

Second, let’s get honest about our motivations. If you started veganism for the animals, that’s noble. But if your food rules are now driven by body shame, fear of illness, or the need to control, it’s time to reassess.

Third, talk to professionals. Not the Instagram influencer selling detox teas. Not the Reddit thread with 200 anonymous opinions. A real registered dietitian—ideally one trained in eating disorders or intuitive eating—can help you navigate this with clarity and compassion.

Finally, loosen the reins.

Eating isn’t meant to be a test of character. It’s meant to nourish you—physically, emotionally, socially.

You’re not a better person because you passed on the birthday cake.

You’re just a person who maybe needs to eat the damn cake.

And honestly?

That’s healthy.