Dry January and Veganuary: A Dietitian’s Guide to Year-Round Health Benefits

The start of a new year often inspires a wave of health-focused trends, and two of the most popular are Dry January and Veganuary. While these movements are totally different, both encourage us to pause and reflect on diet habits that impact our health. Moreover, they offer more than just a month-long challenge.

As a cancer and gut specialist dietitian, I fully support these trends in principle but I believe they can offer something far more valuable than just a January challenge. In fact, I’m on board with Dry January all year round and believe you don’t need to be vegan to learn a thing or two from Veganuary.

Let’s explore why these trends are worth considering and and how to make them work for you.

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Dry January: Why It Matters for Your Gut and Cancer Risk

Alcohol is deeply ingrained in social culture here in the UK, however, taking a break, even if just for a month, can bring meaningful benefits to your health, especially for your gut, liver, and cancer risk. As a result, reducing or eliminating alcohol intake is one of the most impactful changes you can make for your long-term health. Personally, I no longer drink because I’ve seen first-hand how reducing alcohol can dramatically improve my own health

For those with digestive disorders like IBS, alcohol can worsen symptoms such as bloating, diarrhoea, and abdominal discomfort. Therefore, cutting it out allows your gut to heal and function better, helping you feel more in control of your symptoms.

Key Benefits of Cutting Back on Alcohol

• Restoring Gut Balance
  Alcohol disrupts the delicate balance of bacteria and other microorganisms in your gut which can therefore lead to digestive symptoms including bloating and diarrhoea. Cutting back gives your gut microbiome a chance to stabilise and repopulate, promoting better digestion and nutrient absorption.
• Reduced Inflammation
  Alcohol increases gut permeability (commonly referred to as “leaky gut”) which can cause inflammation. This can trigger a cascade of immune responses which could present themselves as food intolerances or other digestive disturbances. Reducing intake helps your gut lining heal, lowering inflammation throughout your body.
• Better Sleep and Digestion
  Alcohol interferes with your sleep cycle and digestion. Taking a break improves the quality of your rest and allows your digestive system to function more effectively.
• Giving Your Liver A Rest
  Your liver works overtime to metabolise alcohol. Giving it a break supports its ability to process toxins and improves overall metabolism.

Did You Know? Alcohol is linked to at least seven types of cancer! Drinking alcohol increases the risk of cancers of Breast, Bowel, Liver, Mouth, Throat, Oesophagus and Stomach. There are no health benefits associated with alcohol. 

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Veganuary: Lessons Worth Keeping All Year

While I don’t advocate for a fully vegan lifestyle for everyone (there’s nutritional benefit to meat, fish and other animal products for those who want to enjoy them), I firmly believe in the power of plants to transform your gut health. Incorporating more plants into your diet year-round can significantly benefit your gut and overall health. Thus you don’t need to be “all or nothing” to make a difference.

What Eating More Plants Does for Your Gut

• More Fibre, Better Gut Health
  Fibre from plant-based foods fuels your gut’s beneficial bacteria, promoting the production of short-chain fatty acids (SCFAs) that reduce inflammation and support gut health. Increasing fibre intake is associated with a reduced risk of cancer sites across the whole body.
• A Happier, Diverse Microbiome
  Eating a variety of plant foods introduces prebiotics (food for the microbes) to your gut, encouraging microbial diversity – a key factor in a healthy gut and healthy body.
• Natural Anti-Inflammatories
  Plant-based foods like fruits, vegetables, legumes, wholegrains, nuts, and seeds  are rich in antioxidants and phytonutrients that help combat inflammation and protect your gut.
• Less Saturated Fat
  Plant-based diets tend to be lower in saturated fat, which supports heart health, reduces inflammation, and helps maintain a healthy weight.

Tip: Try aiming for 30 different plant-based foods, across each plant category each week to promote gut health. 

Not sure where to start with plant-based eating? Hazel is an expert in plant-based nutrition and digestive health. You can book with her here. 

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How to Stay On Track

Making lasting changes can feel overwhelming, but it doesn’t have to be. Here are some practical tips to set yourself up for success:

Start Anytime

It’s never too late to embrace healthier habits. Change doesn’t have to start on January 1st, or on a Monday. Pick a time that works for you, and aim to make healthy choices 80% of the time. 

Explore Non-Alcoholic Alternatives

Experiment with non-alcoholic drinks like mocktails, kombucha, or sparkling water infused with fresh fruit. They’re great for hydration and keep things interesting. The social norm of not drinking is coming, I’m predicting it!

Prep Plant-Loaded Meals

Prep soups, stews, or curries packed with legumes, vegetables, and whole grains to ensure you always have a healthy option ready.

Add Probiotic-Rich Foods

Add fermented foods like kefir, yoghurt (dairy or plant-based), miso, or tofu to support your gut microbiome.

Seek Professional, Personalised Support

Want tailored advice? My team of cancer and gut health dietitians offers online 1:1 consultations to help you develop a nutrition plan that works for your unique needs. 

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Take the Pressure Off

It’s OK to have a slip-up. Remember that eating well 80% of the time? Well here’s what the 20% is for. What matters is the balance over time and continuing to make small, consistent changes.

You don’t have to be perfect to see meaningful health benefits. Every plant-loaded meal, every alcohol-free day, and every step you take toward better habits adds up.

Let’s make this year one of progress and positive change – for your gut, your health, and your confidence.