The Gorgeously Great Guide to Gluten-Free Vegan Eating in 60 Recipes (2024)

FAQs

What can you eat if you are vegan and gluten-free? ›

Following a vegan diet with CD is very possible once you know how. Instead of wheat pasta and breads, my cupboards are filled with brown rice pasta and buckwheat pasta, quinoa and egg-free gluten-free bread. Instead of cow's milk, I use a diverse range of alternative milks including soya, almond, rice, even hemp!

The vegan and gluten-free diet.

Except for those with a gluten allergy, most vegans do not exclude gluten from their diet. To cut out animal products along with gluten can feel like an overwhelming task, but it is possible to thrive and get enough nutrients on a vegan diet even if you have celiac disease.

Other staples including rice, potatoes, corn and quinoa are all fine, and some vegetarian, protein-packed meat substitutes such as tofu are also gluten free. Others, including seitan, contain gluten.

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.

Living gluten-free can be a challenge. It's important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods. Gluten is a form of protein found in wheat, barley and rye (2).

A gluten-free diet generally means not eating most grains, pasta, cereals, and processed foods. The reason is that they usually contain wheat, rye, and barley. You'll need to become an expert at reading ingredient lists on packages. Choose foods that don't contain gluten.

While there is limited research on the gluten-free, vegan diet specifically, some older studies have found that it could be effective for promoting weight loss and reducing body mass index (BMI) ( 8 ).

Individuals with celiac disease who wish to add oats or oat products to their diet must ensure that the oats they are eating are free from gluten contamination. A small number of individuals with celiac disease may not tolerate even pure, uncontaminated oats.

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.

Is hummus gluten-free? ›

Hummus is usually gluten-free, but not always. Traditional hummus is naturally gluten-free as are most brands such as Sabra Hummus. There are reports out there of certain brands either including flour in their hummus or just declaring that their hummus may contain wheat and/or is made on shared equipment.

Lack of Specific Vitamin and Minerals

This is because, for many nutrients involved in preventing fatigue, such as vitamin B12, iron and iodine (18), a little more thought may be needed to reach your daily requirements. This is not to say that getting enough of these nutrients is not possible on a PBD.

Plain white rice is, generally speaking, vegan. It contains only the rice grain without the hull, making it a good alternative for people who have trouble processing high-fiber foods. White rice often comes topped with non-vegan butter, so be sure to order yours plain.

A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.

Many vegans refer to Oreos as “accidentally vegan,” meaning they don't contain animal products — but they weren't created to be a specifically vegan treat. Oreos do not contain milk, eggs, or any other animal-derived products, so they are technically vegan in that sense. Plant-based cookies and cream lovers rejoice!

Foods that do not include gluten and dairy include chicken, fish, legumes, meat, fruits, vegetables, potatoes, rice, corn, and products specifically labels "gluten and dairy-free." Remove all gluten and dairy products from your home and shop for alternatives.

Plain, full-fat cheeses with no flavorings or additional ingredients are usually gluten-free. Processed cheese and cheeses labeled as low-salt, low-fat, or fat-free may have gluten. If cheese contains any type of add-in, such as wheat starch or modified food starch, it may also contain gluten.