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Does Vegan Mean Dairy-Free and Gluten-Free?

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Updated on April 9, 2024

Feeling a tad befuddled about whether a vegan diet can also be dairy-free and gluten-free? Trust us; we understand that sensation completely. You see, at the outset of our journey towards a healthier lifestyle, piecing together the intricate puzzle of these diets was somewhat of a head-scratcher as well.

Alas! After pouring several hours into meticulously combing through research resources and absorbing wisdom from nutritionist tips, we’ve gathered an enriching understanding of veganism along with gluten and dairy-free diets – knowledge potent enough to help you tailor your very own dietary regime.

So why not join us in untying this dietary knot to discover how becoming vegan could potentially mean greeting life without the traces of dairy or gluten?

Key Takeaways

  • Following a vegan diet means not consuming any animal products, including dairy, but it doesn’t mean automatically avoiding gluten.
  • A dairy-free diet excludes all forms of dairy products. Like milk, cheese, and butter, but it may still include other animal foods like meat or eggs.
  • Gluten is a protein component of wheat, barley, and rye. Being gluten-free means avoiding these grains and their byproducts. But it doesn’t necessarily exclude animal products.
  • It’s possible to follow a vegan diet that is also dairy-free and gluten-free by choosing plant-based foods, fruits and vegetables, gluten-free grains like rice or corn, legumes for protein and fibre intake; nuts/ seeds as healthy fats; plant-based drinks made from soybeans or almonds instead of dairy; tofu/ tempeh/ seitan as alternative protein sources; breads/ pasta without gluten made from rice flour or maize flour.
  • Reading food labels carefully for “vegan” and “gluten-free” keywords can help identify suitable foods.

Understanding Vegan, Dairy-Free & Gluten-Free Diet

In a vegan diet, animal products such as meat, fish, eggs, and milk products are excluded. On the other hand, a dairy-free diet excludes all kinds of dairy products like milk, cheese, and butter.

It’s important to note that being vegan doesn’t necessarily mean being gluten-free, as gluten is a protein found in wheat, barley, and rye.

Does Vegan Mean Dairy-Free?

Does Vegan Mean Dairy-Free?

Vegans say no to all animal foods. Dairy-free means no dairy only. All things from animals are off-limits for vegans. This includes milk, cheese, and butter. But a dairy-free person only skips food with cow’s milk in it.

They might still eat meat or eggs. So, a vegan diet is always dairy-free because it has no animal stuff at all! Yet not all ‘dairy-free’ foods are vegan as they can have other animal foods like eggs or gelatin in them.


Difference Between Vegan & Gluten-Free

A vegan diet tells us not to eat meat, dairy, eggs or honey. Foods with gluten are not on this ban list. Gluten is a kind of protein found in foods like bread and pasta. It comes from grains such as wheat, barley and rye.

Now, let’s look at the other side. A gluten-free diet says no to all foods that have gluten. But it does not say anything about meat, dairy or eggs. So, one can still enjoy these foods on a gluten-free diet if they don’t have any gluten in them.

Being vegan doesn’t mean you cannot eat food with gluten unless you decide to avoid it, too. Eating a gluten-free diet doesn’t make you vegan automatically because it can include animal products free of gluten.

Keeping track of what goes into your meals becomes important if you choose to follow both diets together – a vegan and also a gluten-free one! You need to be careful so that the body gets all the nutrients it needs and stays healthy.

Advantages of a Vegan, Dairy-Free & Gluten-Free Diet

A vegan, dairy-free, and gluten-free diet offers improved taste and odour, greater safety and health benefits, reduced maintenance, and improved water quality.

Does Vegan Mean Dairy-Free?

Improved Taste and Odour

You will love how good plant-based food can taste and smell! Vegan, dairy-free and gluten-free foods offer a lot of pleasure for your senses. The look, smell, taste and feel are just right.

Many people tested vegan cheese without knowing what it was. They all said it tasted great! So, you see that this diet has so much to offer in terms of quality food tastes and smells.

You may even find new favourites on this diet!

Greater Safety and Health Benefits

Eating a vegan, dairy-free and gluten-free diet is great for health. This type of eating plan helps to keep your body safe. It cuts out harmful things like cholesterol and high levels of salt.

Plus, it gives more place for good stuff like fibre in your meals.

Choosing this food lifestyle can help solve many health issues, too. If you have coeliac disease, ditching gluten from the diet may lessen its symptoms. Kicking out dairy might aid those who can’t digest lactose nicely as well.

Groundbreaking is that this form of eating may also lower swelling inside your body and even fight long-term sicknesses! It’s thrilling how something simple, like changing what we eat, can bring such big rewards to our bodies’ safety and well-being.

Reduced Maintenance

Eating a vegan, dairy-free, and gluten-free diet can make your life easier. These foods do not need as much care or cooking time as meat or other animal products. For example, you don’t have to worry about safe storage for raw food items like chicken or fish.

Plus, many fruits and vegetables can be eaten raw or lightly cooked, which saves loads of time in the kitchen. This diet also helps with health maintenance by lowering the risk of chronic diseases.

So, this type of diet is simple yet full of benefits!

Improved Water Quality

Eating vegan, dairy-free and gluten-free can help the water. How? Well, making meat uses a lot of water. It also makes dirty water that hurts our rivers and seas. Farmed animals make waste that pollutes the water more than plants do.

By going vegan, you cut down on this bad stuff a lot! You’re doing your bit to keep the world’s water clean for everyone else. That’s not just good for you – it’s good for all living things too!


How to Start a Vegan Gluten-Free Diet

To start a vegan, gluten-free diet, begin by familiarising yourself with the foods you can eat on this type of diet. Be aware of known special diets and research healthy snacks that fit within these guidelines.

Additionally, learn how to identify gluten on food labels to ensure your meals are truly gluten-free.

What Can You Eat on a Vegan Gluten-Free Diet?

On a vegan, gluten-free diet, you can enjoy a variety of plant-based foods that are both healthy and delicious. Here are some options to consider:

  • Colourful fruits and vegetables: These provide vitamins, minerals, and antioxidants. Think of berries, apples, oranges, carrots, broccoli, and spinach.
  • Whole grains: Choose gluten-free grains like rice, corn, quinoa, and buckwheat. They can be used in dishes such as stir-fries or salads.
  • Legumes: Lentils, beans, and peas are good sources of protein and fibre. You can make soups, stews, or salads with them.
  • Nuts and seeds: These provide healthy fats and protein. Enjoy almonds, walnuts, chia seeds, flaxseeds, or sunflower seeds as snacks or add them to smoothies or oatmeal.
  • Gluten-free alternatives: Look for breads, wraps, and pasta made from rice, corn or any gluten-free grains. There are also gluten-free versions of pizza crusts and cereals available.
  • Plant-based milk: Opt for almond milk or soy milk instead of dairy milk.
  • Healthy snacks: Consider homemade popcorn (without butter), veggie sticks with hummus dip or natural nut butter as guilt-free snacks.

Healthy Snacks

When following a vegan, dairy-free, and gluten-free diet, it’s important to have some healthy snacks on hand. Here are some ideas for delicious and nutrient-packed snacks to satisfy your cravings:

  • Fresh fruits and vegetables: Snack on apples, bananas, berries, carrots, celery sticks, or cucumber slices for a refreshing and vitamin-rich treat.
  • Nuts and seeds: Enjoy almonds, walnuts, or pumpkin seeds for a crunchy snack that provides healthy fats and protein.
  • Homemade trail mix: Create your own mix by combining your favourite nuts, dried fruits (make sure they are gluten-free), and maybe even some dairy-free chocolate chips.
  • Rice cakes with avocado: Spread some mashed avocado on rice cakes for a simple and filling snack that is both gluten-free and dairy-free.
  • Gluten-free granola bars: Look for gluten-free options at the store or make your own granola bars using oats, nuts/ seeds, and honey/ maple syrup as binders.
  • Dairy-free yoghurt with berries: Choose a dairy-free yoghurt made from almond or coconut milk and top it with fresh berries for a nutritious snack.

Identifying Gluten on a Food Label

When you’re following a vegan gluten-free diet, it’s important to know how to identify gluten on food labels. Search for ingredients such as wheat, barley, and rye. The Food and Drug Administration (FDA) has implemented labelling rules that make it easier to determine if a packaged food product is safe for someone with coeliac disease or non-coeliac gluten/ wheat sensitivity.

They have defined what qualifies as “gluten-free” on food labels. So, when you’re grocery shopping, always check the packaging for clear allergen information and look for labels like “Gluten Free,” which can help you easily identify suitable products.

It’s essential to be aware of these guidelines so you can make informed choices about the foods you consume.


In conclusion, a vegan diet is inherently dairy-free, given that vegans do not consume any animal products, including dairy. On the other hand, it is not automatically gluten-free; being gluten-free has no direct connection to veganism.

It’s important to understand the differences between these dietary choices and make informed decisions about suitable foods that meet both criteria if desired.

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