Written by Lisa Kunstler, FodShop Nutritionist, Personal Trainer, and Group Fitness Instructor

Introduction

A gluten free (GF) diet is a diet whereby all ingredients containing gluten, like wheat, rye, and barley, are omitted. These can be found in foods like pastas, breads, cereals, and some sauces. An individual may choose to follow a gluten free diet as a preference, have gluten hypersensitivity, or may have Coeliac's Disease, whereby they are restricted to a life-long GF diet. 

A vegan diet omits all animal-based products, which includes eggs, honey, meat, fish, milk, cheese, and yoghurt, and instead, consumes an abundance of plant-based foods. An individual may choose to follow a vegan diet for sustainability or ethical reasons. Thankfully, neither of these diets contradicts the other, and it is possible to be healthy and fuel your body when following a GF, vegan diet. Let's see how.

Gluten Free and Vegan Foods

1. Vegetables and Fruit

Fruits and veggies are an essential component of any diet and the good thing is, that they are completely safe for those that are gluten free and great for vegan diets!

Fruits and vegetables are high in fibre, vitamins, and minerals, and low in calories. The fibre keeps you fuller for longer and help to improve bowel movements, whilst vitamins and minerals can prevent illness and improve your health. An abundance of fruit and veg in the diet is the best way to prevent chronic diseases such as cancer, diabetes, and cardiovascular disease. 

2. Gluten Free Cereals and Grains

There are a variety of cereals and grains that are naturally GF, including rice, corn, quinoa, buckwheat, millet, tapioca, potato flour, almond flour, and sorghum flour. These are great options to replace your gluten containing grains and they're also vegan and packed with an abundance of nutrients, like fibre, that keep your bowels regular.  

There are also a variety of pastas, breads, and cereals that are made GF and are easily accessible at the supermarket. Always check food labels, as gluten is always labelled in bold if it is present in the food product.

3. Vegan Meat and Dairy Alternatives

There are a variety of new vegan products on the market for those who would enjoy meat and dairy replacements. There are dairy-free cheeses, plant-based milks, and coconut yoghurts for dairy alternatives, and plant-based meats or tofu for protein alternatives. Some of these options are often high in vegetables, which is a great way to get more in the diet and are great GF options. Always check the food labels however, for any hidden gluten in sauces.

4. Avoid Discretionary Foods

There are a variety of food products on the market that are GF and vegan that are filled with sugars, fat, and salt, like potato chips, gluten free biscuits, dairy-free ice creams, and more. Whilst these foods can be enjoyed in moderation, it is important to ensure they are a 'sometimes' food rather than a regular part of your daily diet. 

Final Thoughts

Following a vegan and GF diet is definitely possible if you plan ahead and understand the different food groups within both diets. Make sure you're choosing a variety of fruit, vegetables, and GF grains, and always check food labels to make sure you're avoiding gluten, which is highlighted in bold in the nutrition information panel.