Jacqueline Fernandez says going vegetarian improved her skin and digestion; dietician explains why

Jacqueline Fernandez shares how adopting a vegetarian diet led to visible changes in her skin and overall health.

Actor Jacqueline Fernandez recently opened up about the health changes she experienced after adopting a fully vegetarian diet, noting visible improvements in her skin, digestion, and weight consistency.

Speaking to Curly Tales, Fernandez shared that she had dealt with adult acne for several years, but noticed a marked reduction in breakouts after removing meat from her meals. She also observed less bloating and fewer weight fluctuations following the dietary shift. While she did not point to a specific medical explanation, Fernandez said her body seemed to respond better once she transitioned to vegetarian eating.

Can vegetarian diets support skin health?

Diet plays a role in overall skin health, particularly when it prioritises whole, nutrient-dense foods. Vegetarian diets are typically rich in fibre, antioxidants, vitamins, and minerals that support gut health and help lower systemic inflammation — factors linked to skin clarity. Cutting back on refined sugars, highly processed foods, and excessive dairy may also reduce acne flare-ups for some individuals.

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However, Dr Anshu Chaturvedi, Head of Dietetics at CK Birla Hospitals, Jaipur, clarifies that dietary changes alone are not a cure for acne.

“Acne is influenced by oxidative stress, inflammation, insulin spikes, and hormonal changes,” she explains. "A diet high in fruits, vegetables, whole grains, nuts, and seeds can help reduce inflammation and improve gut health, which may indirectly benefit the skin", Dr Chaturvedi tells Moneycontrol.

She adds that limiting high-glycaemic foods, processed meats, and excess dairy — commonly consumed in non-vegetarian diets — may help stabilise insulin levels, which are known to aggravate acne in certain individuals. That said, she emphasises that skin outcomes vary, as factors like stress, sleep, hormones, and skincare habits also play a role.

Bloating and weight changes during transition

Digestive discomfort or temporary weight changes are common when shifting to a plant-based diet, especially in the early stages. A sudden increase in fibre can lead to bloating, gas, and water retention as the digestive system adapts.

“Plant-based diets are naturally fibre-rich, and if the gut isn’t used to it, discomfort is common initially,” says Dr Chaturvedi.

Weight changes may also occur if meals are poorly balanced. “Some people consume too little protein and calories, while others rely heavily on refined carbohydrates like white rice or packaged vegetarian foods,” she notes.

To ease the transition, she recommends gradually increasing fibre intake, staying hydrated, cooking vegetables instead of consuming them raw, and ensuring meals include adequate protein and healthy fats. “Once the gut adjusts, digestion usually settles,” she adds.

Can protein needs be met without supplements?

Addressing common concerns around protein intake, she added that her nutritional needs are met through plant-based foods such as vegetables, beans, tofu, and occasional vegan protein supplements. According to her, protein intake on a vegetarian diet is often underestimated. According to Dr Chaturvedi, most people following a vegetarian diet do not require supplements if meals are planned well.

“Protein can be obtained from lentils, beans, chickpeas, paneer, milk, curd, tofu, soy products, nuts, seeds, and whole grains,” she says. Combining different plant proteins across meals helps ensure a balanced amino acid intake. Supplements are generally only needed in cases of deficiency or higher requirements.

Also Read: Plant-based diets aren't always healthy, some raise heart attack risk by 40%

Common nutritional gaps to watch out for

Dr Chaturvedi cautions that inadequately planned vegetarian diets may lead to deficiencies, particularly in vitamin B12, iron, omega-3 fatty acids, zinc, and occasionally calcium and vitamin D.

“These gaps occur due to lack of planning, not because vegetarian diets are nutritionally insufficient,” she explains. Fortified foods, dairy products, nuts, seeds, and adequate sunlight exposure can help address most of these concerns.

Who should be careful before switching?

While vegetarian diets offer several health benefits, Dr Chaturvedi advises certain groups to transition with caution. “Individuals with anaemia, eating disorders, chronic illnesses, pregnant women, children, and older adults should consult a professional before making major dietary changes,” she says.

“Personalised dietary planning is key to maintaining nutritional adequacy and long-term health.”

FAQs on the benefits of a vegetarian diet

1. How can a vegetarian diet benefit my health?

A vegetarian diet can improve overall health by providing a high intake of fibre, vitamins, minerals, and antioxidants. It may also reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

2. Can a vegetarian diet help with weight management?

Yes, a well-balanced vegetarian diet can help maintain a healthy weight. It is often lower in calories and higher in fibre, which can aid in weight loss and prevent weight fluctuations.

3. What impact does a vegetarian diet have on digestion?

A vegetarian diet, rich in fibre, can improve digestion and reduce bloating. However, a sudden increase in fibre intake can cause temporary digestive discomfort as the body adjusts.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.