Making the shift to a nutritious diet is one of the best things you can do for your body. It prevents diseases, boosts energy, increases the longevity of life, and overall improves your health.
There are countless diets you can choose from nowadays. Regardless of your final decision, a diet that incorporates fresh, whole foods will increase your wellness. A plant-based diet can do that and a lot more for you.
But, can you eat gluten on a plant-based diet, and what about celiac and non-celiac sensitive individuals who can't? We answer your questions regarding gluten and a plant-based diet in this article.
Plant-Based Diet- A Recap
Plant-based diet; is it a new term in addition to all the new diets you hear about? The concept of a plant-based diet has been around for years. A plant-based diet restricts or avoids the consumption of meat and other animal products.
Does the term sound familiar? You may relate a plant-based diet to a vegetarian or vegan diet. A vegetarian diet excludes meat and, on preference, seafood, dairy, and eggs. Contrastingly, the vegan diet excludes meat, seafood, dairy, eggs, and other animal-derived products.
A plant-based diet might be somewhat similar to a vegetarian or vegan diet, but they aren't the same. This diet doesn't eliminate animal-derived products and meat from the diet. You can choose to if you'd like, but the key focus of a plant-based diet is to limit meat and animal-based products and add more plant-based foods to your diet.
A healthy plant-based diet will contain vegetables as the largest portion of your plate. Experts recommend eating different vegetables to fulfill your dietary requirements rather than sticking to one or two.
Next up are equal portions of whole grains and protein. The idea is to gain protein from legumes, nuts, and seafood instead of meat. Then, eat plenty of fruits. Lastly, utilize healthy plant-based cooking oils and drink 6-8 glasses of water per day. Avoid consumption of dairy products, including tea and coffee as well.
Gluten and Plant-Based Diet
So, a plant-based diet contains whole grains as a portion of your daily diet. Whole grains include numerous grains such as wheat, barley, rice, oatmeal, quinoa, millet, etc. The four varieties of grains that consist of gluten are wheat, rye, barley, and spelt.
Since a plant-based diet calls for whole grains, there is bound to be gluten in your diet. Therefore, this diet doesn't restrict gluten but requires a portion of it in the ‘ideal plate' of a plant-based dieter.
Besides that, there are many other foods containing gluten that you can eat on this diet. Some of these are pasta, cereal, bread, and processed foods. A plant-based diet and gluten do work together, provided that you're not eating gluten that comes from processed meat or other animal-derived products in large quantities.
Gluten-Free and Plant-Based Diet- Is it Possible?
It's common for people to mistake one of these diets for the other or to think they're the same. Now that you know the difference, the next question is- can you pull off both diets side by side?
You're already going to have to limit or avoid animal-based products, wouldn't eliminating gluten make your life impossible? Alternatively, if you've been on the gluten-free lifestyle previously and are just adding a plant-based diet to your routine, you might no longer get to eat a handful of dishes that weren't an issue before. The usual plant-based diet doesn't restrict gluten, but a gluten-free plant-based dieter will have to choose between their health.
A significant portion of a nutritious plant-based diet consists of whole grains. But, it doesn't end on gluten-containing whole grains; you have other options too. Consider whole-grain foods such as brown rice, buckwheat, amaranth, sorghum, and quinoa.
Additionally, avoid plant-based products that may have hidden sources of gluten in their ingredients. Look out for gluten in foods that may not seem like gluten sources. As a rule of thumb, check any prepackaged food product for gluten sources in the ingredients.
And lastly, ideally, avoid processed plant-based meat substitutes. Leave behind the ones with gluten in the product's ingredients or coating. Simultaneously, gluten-free prepackaged products may contain animal derivatives in them, and these you need to avoid. Where does that leave you? Vegetables, fruits, legumes, nuts, and gluten-free whole grains are fresh produce that is widely available unprocessed, and uncontaminated.
Benefits of a Gluten-Free Plant-Based Diet
A gluten-free diet is a necessity, but a plant-based diet is a choice. Once you decide to lead the way towards a plant-based diet, what do you get from it other than the health benefits listed everywhere? Well, the health benefits are only part of the game. There are tons of reasons you're missing out on a gluten-free plant-based diet. Here are a few:
It's Nutritious:
Gluten-free individuals omit all gluten sources from their diet. Plant-based dieters limit or avoid every animal-based meat and product. The combination of both diets can make an incredibly healthy diet as long as you're eating fresh, healthy foods. Not only does it lead to better health, but an active lifestyle where your body is thriving and not just surviving.
It's Affordable:
Gluten-free substitutes are more expensive, no doubt. But, by limiting your intake of these substitutes alongside processed and refined foods, this diet is easier on the pocketbook.
Gluten-free plant-based foods, e.g., vegetables, fruits, legumes, and gluten-free whole grains, are less expensive than the regular consumption of meat and refined products. Fill your grocery cart with fresh foods, and you'll immediately notice yourself saving extra bucks!
It Brings a Variety of Meal Options:
Many assume that a gluten-free plant-based diet can become extremely restrictive since you're taking out a significant portion of the foods you're used to eating. On the contrary, a dedicated dieter will have countless options.
The trick is to find new recipes for the diet or go for a cooking experiment in the kitchen. Make a meal plan on the weekend for the upcoming week to make matters easier.
Identifying the Right Products
You can take out the bread and cereals from your next trip to the store. But, the fact is that gluten hides in many places, most of them hidden in plain sight. Similar is the case with animal-derived products- we often limit ourselves for assuming that this category contains only meat when many processed foods include animal-based products in the ingredients.
To find the right ingredients, you first need to get rid of those that you should avoid in the first place. But, with the numerous restrictions, how do you find the right products?
Firstly, for gluten, here are a bunch of ingredients that indicate the inclusion of gluten in the product:
- Wheat
- Barley
- Rye
- Spelt
- Bulgar
- Farro
- Triticale
- Wheat Protein/Hydrolyzed Wheat Protein
- Seitan
- Artificial Coloring and Flavors
- Food Starch/Modified Food Starch
Again, since a plant-based diet isn't as restrictive as a vegetarian or vegan diet, you can consume limited processed products with animal-derived products. Although, since the focus is on fresh plant-based foods, it's best to avoid eating these too. You can pick out processed foods with animal-based products by looking for the following in the ingredients:
- Tallow
- Pepsin
- Lard
- Gelatin
- Animal Shortening
- Vitamin D (If it comes from animal sources)
What About Protein & Fiber?
Meat is a fundamental protein source in our diet, and you can say the same for gluten acting as a rich fiber source. Ensure that you fulfill the protein and fiber requirements of your body when omitting these two sources.
Luckily, there are many other sources of protein and fiber that are gluten-free and plant-based. Add these to your meals, and you won't have to worry about protein or fiber deficiency any longer.
For Protein:
| Ingredient | Protein | Daily Value |
| Teff (1 cup) | 10 g | 20% |
| Millet (1 cup) | 6 g | 12% |
| Buckwheat (1 cup) | 6 g | 12% |
| Lentils (1 cup) | 16 g | 32% |
| Red Kidney Beans (1 cup) | 16 g | 32% |
| Pecans (28 g) | 3 g | 6% |
| Walnuts (28 g) | 8 g | 16% |
| Edamame (1 cup) | 18 g | 36% |
| Asparagus (1 cup) | 3 g | 6% |
For Fiber:
| Ingredient | Fiber | Daily Value |
| Chickpeas (1 cup) | 10 g | 33% |
| Avocado (half) | 7 g | 23% |
| Raspberries (1 cup) | 8 g | 26% |
| Almond Flour (1 cup) | 13 g | 43% |
| Black Beans (1 cup) | 15 g | 50% |
| Flax Seeds (1 tbsp) | 3 g | 10% |
| Amaranth (1 cup) | 5 g | 16% |
| Green Peas (1 cup) | 9 g | 30% |
| Broccoli (1 cup) | 5 g | 16% |
Tips for a Gluten-Free Plant-Based Diet
A gluten-free plant-based diet may be an unfamiliar area, but it doesn't have to be a tough one. A few tips and tricks can make following the diet significantly simpler. Follow these tips to make the most of your diet:
When Eating at Restaurants:
Restaurants are shifting towards the diet trends and incorporating diet-specific menus for their customers. You'll be able to find a plant-based or gluten-free menu at numerous restaurants.
The trouble starts when you're searching for one that has gluten-free AND plant-based dishes on the menu without the risk of gluten cross-contamination. In case you're planning to go to a restaurant, contact and inquire about the availability of food dishes that suit your diet.
Reduce Cross-Contamination Risks:
Accidental consumption of animal products due to cross-contamination isn't a health hazard. However, for celiacs, cross-contamination due to gluten particles can lead to the onset of several symptoms.
To avoid this scenario, you'll have to ensure your kitchen surfaces, utensils, and cooking utensils are gluten-free. Throw away anything that can't be cleaned thoroughly and increases the risk of gluten in the kitchen. Clean every surface and utensil properly, especially the ones that you previously used for gluten foods.
Find a Well-Sourced Supermarket:
Gluten-free products are commonly found in supermarkets and food markets today, and so are plant-based foods. To find one that has gluten-free plant-based foods, you'll have to do a little digging.
There are a few companies producing foods that are both gluten-free and plant-based, but not every supermarket stocks up on these. Look around in your neighborhood to find the ones that do.
Whole Foods, Not ‘Free From':
Foods labeled ‘free from' are substitutes of the traditional product, e.g., ‘free from' gluten flours are alternative versions of whole wheat flour. Avoid going for products that are only trying to mimic the gluten option; they add additives and aren't nutritious.
Instead, choose whole foods, e.g., vegetables, fruits, legumes. In the case of gluten products, i.e., flour, bread, pasta, cereal, go for the gluten-free whole grain option for these foods, not the ‘free from' ones.
Avoid the Unhealthy Junk:
A gluten-free plant-based diet requires the consumption of healthy foods. If you're still eating junk, it defeats the purpose. Avoid fast food and deep-fried foods such as french fries.
Similarly, too much sugar and artificial sweeteners will increase the chances of diabetes even on this diet. Processed meat substitutes and vegan-friendly products are heavily processed and have tons of chemical additives that will ruin your health.
Final Words
Celebrate the nutritiousness of fresh, healthy foods with a plant-based diet while you cut out the junk and gluten from your diet. It's better for the planet and your body.
And with the guide above, adopting this diet won't be difficult after you have got the hang of it.
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She is passionate about helping others understand their body.
The key to figuring out why you feel the way you feel is to take a more significant look at what is going on inside you & even around you, and then ask questions!
She is excited to help & support you on your journey of optimal health and wellness!
