People are always trying different diets to feel healthier, heal any food allergies or intolerances, lose weight, or to just feel happier with their food choices. And two of the most popular diets happen to be veganism and the gluten-free diet, where you are eliminating major food groups and restricting what you can eat.
They are not too similar though—in fact, you’re cutting out different types of foods and the reasoning might vary. For example, those who have Celiac disease or a sensitivity to gluten (they might experience GI discomfort) have to cut out gluten foods, whereas those who turn vegan may do so for more ethical reasons or a desire to trim down by going more plant-based, instead.
Still though, here are the main differences to note between being vegan and gluten-free.
Does Vegan Mean Gluten-Free?
No—it doesn’t. You can be on a gluten-free vegan diet, where you are eliminating animal protein, eggs, dairy, and fish, as you would as a vegan, but you’d also have to get rid of gluten-containing grains, such as wheat and rye, as well as some oats (you need to check labels to make sure they say gluten-free, as some oats can have traces through processing).
Are Vegan Foods Gluten-Free?
Yes, many naturally are, such as fresh fruits and veggies, beans and lentils, and some grains like quinoa and buckwheat; however, those foods can have gluten based on cooking methods. If you were to put tofu and lettuce on a sandwich made of wheat bread, that would not be a gluten-free option, as the wheat has gluten. So, you still need to be careful if you are on a vegan and gluten-free diet when doing meal prep.
How to Make Vegan Gluten-Free Meals
The best way to do this is by making your own meals at home, rather than relying on food from restaurants. Of course, you will need to order on-the-go at times, and for those situations, just be prepared by knowing what foods seem to be okay for your diet (whether vegan or gluten-free, or both), and always inquire with the server if possible to tell them of your restrictions or ask for help.
If you are buying food at home and planning meals, all vegan gluten-free snacks you get from the grocery store should say gluten-free on the label and not have any animal meat or dairy in them, and if you’re making them from scratch, just be sure to toss any grains that could have gluten to be safe.
And don’t forget sauces! Soy sauce has gluten, so you could make a vegan stir-fry with veggies and tofu over a bed of quinoa or brown rice, but you cannot use soy sauce as your topper. With a nice gluten-free cashew butter sauce or coconut aminos, this would be a wonderful lunch or dinner—and you could make it in bulk to have for easy leftovers during the week.
How to Prepare for Both
Either way, both diets are similar in their need to restrict foods and avoid cross-contamination when dining out or cooking at home. Both are important no matter the reasoning, but gluten-free is a bit more serious in that consuming gluten when you cannot tolerate it can lead to GI issues, as well as a few other side effects. So, being safe is critical.
With veganism, you still want to maintain your diet and you are restricting several major food groups, so for this diet you might want to take better care with meal planning and selecting vegan snacks that meet your macronutrient needs. You should also discuss supplementation with your doctor for a few nutrients you might be deficient in, such as iron and vitamin B12.
FAQs
According to the Vegan Foundry, "Vegan and gluten-free are not the same at all. Being a vegan means that you don't consume or use animal products such as meat, dairy, honey, eggs, and non-edibles like leather and wool. Being gluten-free means that you do not consume gluten, which is found in some cereal products."
What happens when you go vegan and gluten-free? ›
You can be on a gluten-free vegan diet, where you are eliminating animal protein, eggs, dairy, and fish, as you would as a vegan, but you'd also have to get rid of gluten-containing grains, such as wheat and rye, as well as some oats (you need to check labels to make sure they say gluten-free, as some oats can have ...
What is the difference between celiac disease and veganism? ›
The main foods that CD rules out are wheat, rye and barley-based foods including starchy carbohydrates such as bread, pasta and cereals. Veganism on the other hand excludes animal products, including meat, eggs, fish and dairy.
Can vegans eat rice? ›
Yes, absolutely! Rice is a common grain in all cooking and has a significant place in the plant-based world too. Some rice dishes may not be suitable for vegans though, so if you're eating out or following a recipe make sure there are no meat, fish or other animal products being used before you tuck in!
Does 100% vegan mean gluten-free? ›
A lot of vegan food is naturally gluten free, particularly all fruit and vegetables unless they have been processed. But not all vegan or vegetarian food is gluten free because the cereals that contain gluten – wheat, barley, rye and their derivatives – could be part of a vegan or vegetarian diet.
Are potatoes gluten-free? ›
The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.
What happens to your body when you start eating gluten-free? ›
People who adopt a gluten-free diet often lose weight, but it's usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten.
What happens to your body when you stop eating dairy and gluten? ›
Starting a gluten-free and dairy-free diet can improve your health, reduce inflammation, manage food sensitivities, and help fight chronic diseases.
Why do people confuse vegan with gluten-free? ›
According to the Vegan Foundry, "Vegan and gluten-free are not the same at all. Being a vegan means that you don't consume or use animal products such as meat, dairy, honey, eggs, and non-edibles like leather and wool. Being gluten-free means that you do not consume gluten, which is found in some cereal products."
Is oatmeal gluten-free? ›
Yes, pure, uncontaminated oats are gluten-free. The U. S. Food and Drug Administration considers oats a gluten-free grain under its gluten-free labeling regulations and only requires that packaged products with oats as an ingredient contain less than 20 parts per million of gluten overall.
Eggs are naturally gluten-free. Any gluten present in a hen's diet is completely broken down during the hen's digestive process, meaning there is no gluten that makes it way to the egg.
Are potatoes for vegans? ›
For a healthy vegan diet: eat at least 5 portions of a variety of fruit and vegetables every day. base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
Is peanut butter vegan? ›
The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.
Is cheese vegan? ›
If a cheese is classed as vegetarian, it does not mean that it's also vegan. A vegan cheese will be 100% animal-free and created with vegetable proteins such as soy and vegetable oils, so a cheese made using milk or other animal byproducts is not suitable.
What is a vegan substitute for gluten? ›
Gluten-Free Alternatives
- Almond Flour. Almond flour has become a popular gluten-free alternative in recent years. ...
- Buckwheat Flour. Buckwheat is an Asian plant ground into flour and is used in many recipes as a gluten-free and vegan substitute. ...
- Brown Rice Flour. ...
- Coconut Flour. ...
- Sorghum Flour.
Many naturally gluten-free foods can be a part of a healthy diet: Fruits and vegetables. Beans, seeds, legumes and nuts in their natural, unprocessed forms. Eggs.
Are eggs gluten-free and vegan? ›
Yes, eggs are naturally gluten-free.
However, eggs are often at a high risk for cross-contact due to the ways they are prepared.
Does rice contain gluten? ›
Rice is generally gluten-free, unless it's mixed or processed with other products that contain gluten or is contaminated on equipment that processes gluten products. You may live a gluten-free lifestyle because you have celiac disease, a wheat allergy, or non-celiac gluten sensitivity.
