Navigating a Plant-Based and Gluten-Free Diet

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Written by: Audrey Hummel, Bastyr University Intern

Curious about embracing a plant-based lifestyle? Uncover the key nutrients and actionable strategies to effortlessly integrate a plant-based approach into a gluten-free lifestyle.

Plant-based diets have increased in popularity in recent years, offering a more sustainable and ethical approach to nutrition. Whether you’re looking to go entirely plant-based or simply add more plant-forward meals to your diet, it’s important to understand how to meet your nutritional needs, especially when you’re following a gluten-free diet.  

A plant-based diet involves reducing or eliminating animal products while incorporating more plant foods into your meals. It’s important to note that this doesn’t require complete elimination of animal products; many people follow partial or mostly plant-based diets and include plant-based meals throughout the week. This differs from veganism, which encompasses a lifestyle that avoids all animal products, including clothing and other personal and household products. Plant-based, on the other hand, strictly pertains to dietary choices.

The popularity of plant-based diets has been driven by environmental and ethical considerations, as well as the potential health benefits associated with reduced meat consumption. For individuals who are gluten-free, exploring a plant-based diet can add even more diversity to their culinary repertoire. However, some extra planning is needed to make sure you are meeting your nutritional needs.

Key Nutrients to Consider:

Calcium and Vitamin D:

Dairy products are the primary sources of calcium and vitamin D for most people. These important nutrients help to maintain strong bones and teeth. However, those with untreated or newly diagnosed Celiac Disease often experience malabsorption, making it crucial to consume enough to replete your body’s stores and meet daily needs. When buying plant-based milk or dairy products, choose one that has been fortified with calcium and vitamin D. Thankfully, most are! Also, tofu, dark leafy greens, nuts, seeds, and some gluten-free grains are great sources. In some cases, supplementation, especially for vitamin D in cold climates, may be necessary.

Iron:

Iron is essential for transporting oxygen in the blood. Iron deficiency is common in individuals with Celiac Disease, so it is vital to consume enough to meet your needs. Meat, fish, and poultry are the highest sources, and plant-based sources are slightly different and not absorbed as easily. Therefore, it is important to consume a variety of plant-based iron sources throughout the day. Foods like quinoa, dark leafy greens, beans, lentils, soy products (such as tofu, tempeh, and soy milk), and iron-fortified gluten-free cereals can help. One tip to increase iron absorption is to add vitamin C to a meal with iron-rich foods. 

Zinc:

Zinc supports proper growth and the immune system. Both plant-based and gluten-free diets tend to be naturally lower in this important nutrient. It can be found in foods such as nuts, seeds, beans, and lentils.

B12:

Vitamin B12 plays a critical role in the nervous system and red blood cell production. Vegan or fully plant-based diets often lack B12, and B12 deficiency is sometimes a problem for people with Celiac Disease. If going fully plant-based, we recommend supplementation or regular intake of fortified foods. Vegetarians or those incorporating some plant-based meals can usually meet their B12 needs through dairy, eggs, and fortified gluten-free products.

Protein:

Plant-based foods generally contain less protein than animal products and may not be absorbed as easily. To meet your protein requirements, include a variety of sources throughout the day, such as tofu, tempeh, beans, lentils, chickpea pasta, whole grains, nuts, and seeds. Interestingly, gluten-free whole grains tend to be higher in protein than wheat-based grains. For instance, quinoa offers 8 grams of protein per cup, compared to barley’s 3.5 grams per cup. Watch out for plant-based proteins that contain gluten, such as seitan and certain veggie burgers or hot dogs. Always check labels!

Implementing a Plant-Based and Gluten-Free Diet:

We recommend making the majority of your diet whole foods like fruits, vegetables, legumes, nuts, seeds, gluten-free whole grains, and herbs/spices. This will help to guarantee you are meeting your nutrient needs. Whole foods are those found in as close to their natural state as possible with little processing or refinement. A whole foods diet has many health benefits such as reducing inflammation and reducing your risk of many chronic diseases like heart disease, diabetes, and high blood pressure. This has the added benefit of being cost-effective and easy to create budget-friendly meals. Limit highly processed foods, which can be more expensive and may contain hidden sources of gluten. Staples like rice, beans, and lentils tend to be much cheaper than animal products and can be used in many different ways to create delicious meals!

Aim to build balanced meals and snacks that include protein, fiber, and healthy fats. This approach will help ensure you meet your nutritional needs while staying satiated and energized throughout the day. Incorporating protein-rich plant-based foods like tofu, beans, and quinoa will provide sustained energy and promote muscle health. Fiber from whole grains, vegetables, and fruits aids digestion and can help control cholesterol and blood sugar levels. Additionally, healthy fats from sources like avocados, nuts, and olive oil support brain function and keep you feeling satisfied between meals.

As with any gluten-free diet, it is important to watch for hidden sources of gluten when grocery shopping and eating out. When navigating a gluten-free and plant-based diet, read food labels carefully. Here are some plant-based foods to keep an eye on:

  • Plant-based “meat” substitutes: different brands contain different ingredients, and some contain wheat.
  • Flavored tofu: plain tofu is gluten-free, but added ingredients in flavored tofu may not be.
  • Tempeh: a fermented soy product, some types may contain gluten or other grains).
  • Veggie burgers and hot dogs.

Incorporating a plant-based approach into your gluten-free lifestyle is not only manageable but can be healthy and cost-effective. By understanding the key nutrients and implementing smart strategies, you can enjoy a diverse and nourishing diet that aligns with your health, ethical, and environmental goals. So, embark on this exciting journey of plant-based eating and discover a world of delicious and sustainable culinary possibilities. Whether you’re a committed plant-based eater or simply exploring this dietary path, the fusion of plant-based and gluten-free can be a fulfilling and healthful choice.

Here are some plant-based products that are also GFCO certified:

  • Amy’s soups
  • Daiya gluten free pizza
  • Simple Mills products
  • Banza chickpea pasta
  • Impossible and Beyond Meat burgers (when bought separately – not including toppings or bun)
  • Plant based yogurts and milks: Oatly, Silk, So Delicious, Kite Hill
  • Just Egg
  • Hippeas snacks

Click here to see if your favorite plant-based product is certified.

 

Budget-Friendly Plant-Based and Gluten-Free Recipes:

*Not all recipes on these websites are gluten-free but contain many gluten-free recipes that are clearly labeled and can be searched for. Make sure to check recipes for their gluten-free status.

Cookbooks:

Simply Delicious Vegan: 100 Plant-Based Recipes from the Creator of From My Bowl by Caitlin Shoemaker

The Gluten-Free Vegan: 150 Delicious Gluten-Free, Animal-Free Recipes by Susan O’Brien

The Plant-Based Cookbook: Vegan, Gluten-Free, Oil-Free Recipes for Lifelong Health by Ashley Madden

Gluten-Free Vegan Baking for Every Occasion: 75 Classics and New Creations to Celebrate by Sara McGlothlin

Gluten-Free & Vegan for the Whole Family: Nutritious Plant-Based Meals and Snacks Everyone Will Love by Jennifer Katzinger

For more recipe ideas, check out our 4-Week Vegan and Gluten-Free Meal Plan!

Resources:

Gluten-Free & Vegetarian. Gluten Intolerance Group. July 2021. Accessed October 4, 2023. https://gluten.org/2019/10/17/gluten-free-vegetarian/.  

Dennis M. Combining Vegetarian, Vegan, and Gluten Free Diets. Academy of Nutrition and Dietetics. 2019. Accessed October 3, 2023. https://higherlogicdownload.s3.amazonaws.com/THEACADEMY/859dd171-3982-43db-8535-56c4fdc42b51/UploadedImages/VN/Documents/Gluten-Free-Diets-Consumer.pdf

Melini V, Melini F. Gluten-Free Diet: Gaps and Needs for a Healthier Diet. Nutrients. 2019;11(1):170. Published 2019 Jan 15. doi:10.3390/nu11010170

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357014/

Mollo K. Dietary Advice for a Vegetarian with Celiac Disease. National Celiac Association. October 21, 2022. Accessed October 3, 2023. https://nationalceliac.org/celiac-disease-questions/dietary-advice-for-a-vegetarian-with-celiac-disease/ .

Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016 Dec;116(12):1970-1980. doi: 10.1016/j.jand.2016.09.025. PMID: 27886704. https://www.jandonline.org/article/S2212-2672(16)31192-3/fulltext