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Interesting Reasons to Embrace a Wheat-Free Vegan Diet

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Updated on May 2, 2024

Have you ever considered fusing a vegan lifestyle with a wheat-free vegan diet? We’ve done so. Upon delving deeper, we discovered that not only is a wheat-free vegan diet doable, but it also offers numerous health benefits.

So, why don’t we navigate this intriguing food journey together and see how embracing such an exceptional dietary regimen could potentially revolutionise our lives?

Understanding Wheat and Veganism

wheat-free vegan diet

This section will explore the two dietary components of a wheat-free vegan lifestyle: wheat and veganism.


Wheat is a type of grass cultivated for its edible seeds, which are called kernels. It’s one of the most widely consumed grains globally and forms the base for many staple foods. Here’s a deeper dive:

  • Wheat-Containing Grains: Wheat isn’t alone in the gluten-containing grain family. Other grains you’ll need to avoid on a wheat-free diet include:
    • Barley: Often found in soups, stews, and some breakfast cereals.
    • Rye: Used in rye bread, pumpernickel bread, and some deli meats.
    • Spelt: An ancient grain closely related to wheat, sometimes used in breads and baked goods.
    • Durum wheat: Used to make semolina flour, the base for pasta.
  • Gluten: Wheat (and other related grains) contain a protein called gluten. Gluten provides elasticity and structure to the dough, making it essential for bread baking. However, for some people, gluten can cause health problems.
    • Celiac Disease: This autoimmune disorder triggers an immune response when gluten is ingested. Symptoms can include diarrhoea, fatigue, bloating, and weight loss. People with celiac disease must strictly avoid gluten for life.
    • Gluten Sensitivity: Some people experience digestive discomfort or other symptoms after consuming gluten but don’t have celiac disease. This is known as gluten sensitivity.


Veganism is a dietary philosophy and lifestyle that excludes all animal products. This goes beyond just meat and poultry to encompass:

  • Meat and Poultry: All types of red meat, poultry, and processed meats are off-limits.
  • Seafood: Fish, shellfish, and any products derived from them are not consumed.
  • Dairy: Milk, cheese, yoghurt, butter, and all other dairy products are excluded.
  • Eggs: Vegans avoid eggs and any foods containing them.
  • Honey: As honey is produced by bees, it’s not considered vegan.

The core principle of veganism is to avoid animal exploitation and cruelty. Many vegans also choose this lifestyle for environmental or health reasons.

Different Types of Vegan Diets

There are various approaches to veganism, with some focusing on specific aspects:

  • Whole-Food Vegan: This emphasises consuming unprocessed or minimally processed plant-based foods like fruits, vegetables, legumes, whole grains, nuts, and seeds.
  • Raw Vegan: This diet focuses on consuming raw or minimally cooked plant-based foods to maximise nutrient intake.

Understanding both wheat and veganism provides a foundation for navigating a wheat-free vegan diet. The next section will delve into the specific foods you can enjoy and those to avoid in this lifestyle choice.

What is a Wheat-Free Vegan Diet?

A wheat-free vegan diet eliminates all sources of wheat, as well as animal products such as meat and dairy. A wheat-free vegan diet combines two dietary restrictions: avoiding wheat and all animal products. Wheat is a grain commonly found in bread, pasta, cereals, and baked goods. Vegans abstain from all animal products, including meat, poultry, fish, eggs, dairy, and honey.

Following a wheat-free vegan diet can be challenging, but it is possible with planning and creativity. Here’s a breakdown of what you can and cannot eat on a wheat-free vegan diet:

Foods to Eat

  • Fruits: All fruits are naturally wheat-free and vegan. Enjoy a variety of fresh, frozen, or canned fruits.
  • Vegetables: All vegetables are wheat-free and vegan. Load up on a rainbow of veggies to ensure you get a good range of nutrients.
  • Legumes: Beans, lentils, peas, and chickpeas are all excellent sources of plant-based protein and fibre.
  • Gluten-free whole grains: Quinoa, brown rice, oats, millet, sorghum, and amaranth are all nutritious and gluten-free options.
  • Nuts and seeds: Nuts and seeds are a great source of healthy fats, protein, and fibre. Choose from almonds, walnuts, cashews, chia, flax, and hemp seeds.
  • Plant-based milk: Many delicious dairy-free milk options are available, such as almond milk, soy milk, coconut milk, oat milk, and rice milk.
  • Plant-based yoghurt: Look for yoghurt alternatives made from soy, coconut, almond, or cashew milk.

Foods to Avoid

  • Wheat-containing foods: This includes bread, pasta, cereals, baked goods, crackers, couscous, and bulgur.
  • Animal products: Meat, poultry, fish, eggs, dairy products, and honey are all off-limits on a vegan diet.
  • Processed foods: Many processed foods contain wheat, other gluten-containing grains, and animal products. Be sure to read food labels carefully.

Tips for Following a Wheat-Free Vegan Diet

  • Plan your meals and snacks ahead of time. This will help you avoid unhealthy choices when you’re feeling hungry.
  • Get creative in the kitchen. There are endless possibilities for delicious and nutritious wheat-free vegan meals.
  • Read food labels carefully. Look for gluten-free and vegan certifications.
  • Supplement your diet if needed. Vitamin B12 and iron are two nutrients that can be difficult to get enough of on a wheat-free vegan diet. Consider talking to your doctor about supplements.

Benefits of a Wheat-Free Vegan Diet

wheat-free vegan diet

A wheat-free vegan diet can lead to weight loss, improved digestion, and a reduced risk of chronic diseases. Read on to discover the many benefits of this plant-based eating plan.

Weight loss

Eating without wheat helps us lose weight. We see this in our vegan diet. How? It gives less animal fat. With fruits and vegetables, we feel full but not heavy. The body burns these foods fast.

This means less food turns into fat in our bodies. Plus, no wheat makes the belly happy! Better digestion means better weight loss, too. Legumes like beans and lentils give us protein that does not add pounds. They cost little money and offer big benefits! So, a vegan diet free of wheat is a good way to stay slim for sure!

Improved Digestion

Eating meat and dairy can hurt our bellies. They are hard for our bodies to break down. But the wheat-free vegan diet is kinder on our tummies. It gives us food that we can turn into energy more easily.

This improves digestion. Whole grains are a big help, too! They make good bugs in the belly grow more like Bifidobacterium spp, which fights off bad bugs that cause stomach aches.

Plus, this meal plan helps cut gluten from what we eat. Because of this, much more fibre goes into your gut from foods you take in without gluten or creatures such as fish and eggs being part of it! So not only does the stomach feel better, but we also get fewer tummy issues when we stay with our vegan life free of any wheat stuff!

Reduced Risk of Chronic Diseases

Eating a wheat-free vegan diet helps to keep your body healthy. It cuts down the risk of getting chronic diseases like heart disease, type 2 diabetes, and cancer. This diet also lowers your blood pressure and cholesterol levels.

Plus, it helps to manage your weight. As a bonus, this diet could even help lower death rates from certain health problems. Throw in the chance of fewer allergies, and it’s clear why we love living a vegan lifestyle!

Challenges of a Wheat-Free Vegan Diet

One challenge of a Wheat-Free Vegan Diet is the limited food options available, as many commonly consumed vegan foods such as bread, pasta, and seitan contain wheat.

Limited Food Options

Eating out can be tough on a wheat-free vegan diet. Many times, the foods at restaurants don’t fit within our dietary needs. Sometimes there’s cheese in the salad or bread in the main dish.

It gets even harder when friends want to try a new place that isn’t vegan-friendly. Simply make a careful plan before stepping outside for a meal or placing an order online from vegan restaurants!

Nutrient Deficiencies

Eating only plant-based food can lead to a lack of key nutrients. This happens more in people who cut out wheat and rely on vegan foods. For example, the minerals iodine, calcium, and zinc may be hard to get enough of.

Iodine problems are common in vegans and can cause many health troubles. Even some gluten-free grains have lectins, making it harder for your body to use other nutrients. On top of that, lots of vegan food products lack important things like protein and fatty acids EPA and DHA.

And don’t forget about vitamin B12! This is only found in animal foods, so vegans need to watch out for getting too little B12. All these gaps mean it’s crucial for vegans not eating wheat to plan meals smartly or think about taking supplements.

Tips for Following a Wheat-Free Vegan Diet

To successfully follow a wheat-free vegan diet, it is important to focus on incorporating whole, unprocessed foods into your meals.

Focus on Whole and Unprocessed Foods

Eating healthy means going back to basics. Whole, unprocessed foods should be at the heart of a wheat-free vegan diet. Fresh fruits, vegetables, nuts and seeds are all great choices. They come straight from nature and carry vital nutrients for our bodies.

Plant-based eating is not just about cutting out meat or wheat. It’s also about embracing natural foods that have not been touched by chemicals or machines. Nutrient-dense foods like whole grains and organic produce can boost your health in many ways. So next time you hit the shops, stick to clean eating habits and opt for unprocessed options.

Incorporate Gluten-free Grains and Substitutes

It’s important to incorporate gluten-free grains and substitutes when following a wheat-free vegan diet. Here are some options to consider:

  1. Quinoa: This versatile grain is packed with protein and fibre, making it a nutritious choice for any meal.
  2. Buckwheat: Despite its name, buckwheat is naturally gluten-free and not related to wheat. It can be used in recipes like pancakes or as a replacement for rice.
  3. Amaranth: Amaranth is a great source of iron, calcium, and protein. It can be cooked like rice or added to soups and stews.
  4. Brown rice: This staple grain is naturally gluten-free and provides essential nutrients like magnesium and B vitamins.
  5. Gluten-free flours: When baking, you can use flours made from alternatives such as almond, coconut, or chickpea flour instead of wheat flour.
  6. Gluten-free pasta: Look for pasta made from alternative grains like rice, quinoa, or corn for a delicious gluten-free option.

Supplement with Essential Nutrients as Needed

Supplementing with essential nutrients is important when following a wheat-free vegan diet. This is because vegan diets can sometimes be low in certain nutrients. Here are some key nutrients to consider supplementing:

  1. Vitamin B12: Plant-based foods do not naturally contain vitamin B12, so it’s important for vegans to take a B12 supplement or consume fortified foods like plant-based milk, breakfast cereals, and nutritional yeast.
  2. Vitamin D: The best way to ensure adequate vitamin D levels is to get enough sunlight, but this can be difficult depending on where you live and your lifestyle. Vegans may need to take a vitamin D supplement if they don’t get enough sun exposure.
  3. Iron: Non-heme iron from plant sources isn’t as easily absorbed by the body as heme iron from animal sources. Including iron-rich foods like dark leafy greens, legumes, tofu, and fortified cereals in your diet can help, but some vegans may still need an iron supplement.
  4. Zinc: Plant-based sources of zinc include legumes, seeds, nuts, and whole grains. However, the zinc in these foods is less bioavailable than the zinc found in animal products. Taking a zinc supplement or eating fortified foods can help meet your needs.
  5. Calcium: Plant-based sources of calcium include leafy greens like kale and collards, fortified plant milk, tofu made with calcium sulfate, and calcium-fortified orange juice. If you’re concerned about meeting your calcium needs on a vegan diet, talk to your doctor about whether a calcium supplement is necessary.

Living a Wheat-Free Vegan Lifestyle

Thriving on a wheat-free vegan diet goes beyond just meal planning. This section will explore strategies for navigating social situations, finding support, and keeping your food journey enjoyable.

Social Situations and Eating Out

Social gatherings and restaurant meals can pose challenges for those with dietary restrictions. Here are some tips to navigate these situations smoothly:

  • Communication is Key: Let your host or server know about your wheat-free vegan diet in advance. This allows them to suggest suitable options or be prepared to answer questions about ingredients.
  • Be Prepared: Don’t rely solely on others to cater to your needs. Carry snacks you know are safe to eat, especially if attending potlucks or unfamiliar restaurants.
  • Ask Questions: Don’t hesitate to inquire about ingredients in dishes. Many restaurants offer vegan options, but some may contain hidden wheat sources like soy sauce or thickeners.
  • Embrace Flexibility: Be open to trying new things or opting for simpler dishes you know are safe. A side salad with grilled vegetables is always a reliable option.

Finding Support

Living a wheat-free vegan lifestyle can be more fulfilling with a supportive community. Here are some ways to connect:

  • Online Communities: Numerous online forums and social media groups connect people with similar dietary restrictions. Share experiences, ask questions, and discover new recipes through these virtual spaces.
  • Local Support Groups: Look for local vegan or gluten-free groups in your area. Meeting people who understand your dietary choices can provide motivation and a sense of belonging.

The Importance of Enjoyment

A healthy diet shouldn’t feel like a chore. Here’s how to keep your wheat-free vegan journey enjoyable:

  • Focus on Flavour: Explore the vast world of plant-based cuisine! Experiment with spices, herbs, and sauces to create delicious and satisfying meals.
  • Embrace Variety: Don’t get stuck in a rut. There are endless possibilities for wheat-free vegan dishes. Try new recipes, explore different cuisines, and keep your taste buds excited.
  • Celebrate Successes: Acknowledge your progress and celebrate milestones on your dietary journey. Finding joy in healthy eating will make it more sustainable in the long run.

Remember, a wheat-free vegan diet is a lifestyle choice, not a restriction. By embracing these tips and focusing on the positive aspects, you can thrive on this path to a healthier and more fulfilling you.


In conclusion, a wheat-free vegan diet can be a healthy and nutritious way of eating. It involves avoiding foods that contain gluten while focusing on plant-based options. Although it may come with some challenges, such as limited food options and potential nutrient deficiencies, following this diet can offer benefits like weight loss and improved digestion.

By incorporating whole, unprocessed foods and supplementing them with essential nutrients when necessary, individuals can successfully follow a wheat-free vegan diet and enjoy its many health advantages.


1. Can I follow a wheat-free vegan diet?

Yes, you can definitely follow a wheat-free vegan diet by avoiding all animal products and wheat-based foods. There are plenty of alternatives available to meet your nutritional needs.

2. What can I eat on a wheat-free vegan diet?

On a wheat-free vegan diet, you can enjoy fruits, vegetables, legumes (such as beans and lentils), whole grains like quinoa and rice, nuts, seeds, plant-based proteins (tofu or tempeh), and dairy alternatives like almond milk or oat milk.

3. Is it difficult to find wheat-free vegan options when dining out?

Finding wheat-free vegan options when dining out may require some research or communication with the restaurant staff beforehand. However, many restaurants now offer gluten-free or explicitly labelled “vegan” dishes that can be suitable for those following this dietary combination.

4. Are there any potential health benefits to a wheat-free vegan diet?

A wheat-free vegan diet may provide benefits such as improved digestion, reduced inflammation in individuals sensitive to gluten/wheat, lower risk of certain chronic diseases (like heart disease and type 2 diabetes), weight management support, and increased intake of nutrient-rich plant foods.

5. Do I need to take any supplements on a wheat-free vegan diet?

While most essential nutrients can be obtained from a well-balanced plant-based diet without consuming animal products or wheat/gluten-containing foods, it is recommended that vegans consider supplementing vitamin B12 since it is primarily found in animal-derived sources. Please consult with a healthcare professional for personalised advice regarding specific supplementation needs based on your individual circumstances.

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