Eating Ethically as a Gluten-Free Vegan

Introduction

Many people decide to go vegan out of a deep concern for the animals and the environment. Ethical veganism is rooted in compassion, aiming to avoid harm to animals in all aspects of life, including diet. But what happens when someone who wants to embrace this compassionate lifestyle also needs to consider a medical condition like coeliac disease?

It’s a valid question, and thankfully, the answer is encouraging: you can live ethically and healthfully as a vegan, even with additional dietary considerations. With the right knowledge and support, dietary needs can be aligned with one’s core values.

In this guide, we explore how to navigate veganism alongside coeliac disease.

What is Coeliac Disease?

Coeliac disease is a serious autoimmune condition where ingesting gluten – found in wheat, rye, barley – damages the lining of the small intestine. This damage impairs nutrient absorption and can lead to a wide variety of symptoms, from digestive issues to fatigue, skin rashes, and even neurological problems. The only current treatment is a strict, lifelong gluten-free (GF) diet.

More information can be found at Coeliac Australia, a trusted resource for people managing this condition.

How Veganism and a Gluten-Free Diet Can Coexist

While a fully plant-based diet eliminates all animal products, it doesn’t automatically mean it’s gluten-free. Many popular vegan staples like bread and pasta, as well as some dressings, veggie burgers and mock meats often contain gluten. However, being vegan and adhering to a gluten-free diet can work together with a little extra mindfulness.

Naturally Gluten-Free Vegan Foods:

• Fruits and vegetables – fresh, frozen, or dried (check for additives)
• Legumes – lentils, chickpeas, black beans, kidney beans
• Gluten-free grains – quinoa, rice, buckwheat, millet, amaranth, sorghum
• Tubers – sweet potatoes, potatoes
• Nuts and seeds – and their butters or flours
• Plant milks – most are GF but check labels to ensure that they are

Regarding oats, they are handled differently around the world when it comes to gluten-free diets. In countries where they are allowed, only ‘pure’ oats (those free from gluten contamination) are recommended for people with coeliac disease. This is because regular commercial oats are often contaminated with wheat. In Australia and New Zealand, oats cannot legally be labelled ‘gluten free.’ If you have coeliac disease and want to include pure oats, speak with your healthcare practitioner first.

Key Tips for Managing Coeliac Disease or Gluten Sensitivities as a Vegan

• Check for hidden gluten in processed products like sauces, veggie burgers, and snack foods.
• Avoid cross-contamination, especially when eating out or preparing food in shared kitchens.
• Look for certified gluten-free labels for extra reassurance.
• Choose naturally gluten-free whole foods as often as possible for simplicity and safety.

Dining Out as a Gluten-Free Vegan

Eating out with both vegan and coeliac requirements can feel daunting at first, but with preparation and clear communication, it’s definitely possible to enjoy meals outside your home. Here are some practical tips to help navigate dining out:

• Call ahead: If you’re visiting a restaurant for the first time, phone in advance to ask whether they can accommodate both gluten-free and vegan needs. Ask about their ingredients and kitchen practices to assess if it’s a suitable option.
• Clarify both dietary needs: Let the staff know that you’re both vegan and gluten-free. While a dish might be gluten-free, it could still contain eggs, which are commonly used as binders in gluten-free recipes. Be specific when explaining your requirements.
• Check for cross-contamination: Ask if the kitchen uses separate preparation areas or utensils for gluten-free meals. For fried foods, ensure they are cooked in a fryer that’s not shared with non-vegan and gluten-containing items.
• Review allergy disclaimers: Most restaurants include a disclaimer on their menu about allergens. This information can help you identify potential risks but should always be followed up with direct communication.
• Don’t be afraid to ask questions: If the waiting staff seem unsure, request they check with the kitchen before you place your order. A good venue will be happy to provide the clarity you need to feel safe and confident in your choices.

As with any dietary restriction, finding go-to restaurants that understand your needs can make future outings much easier. Once you discover those trusted places, dining out becomes less stressful and more enjoyable.

Ordering In

• Most apps allow restaurants to tag their meals so you can easily find gluten-free and vegan items.
• Choose restaurants that consistently tag their meals, to give you confidence they will adhere to your dietary requirements.
• Some apps also allow you to add ‘Allergy Requests’ on meals, which tell the restaurant they must avoid your specific allergens, such as cereals containing gluten.
• The first time ordering from a restaurant it’s worth ringing them to gauge how seriously they will take your allergen requirements.

Support and Recipes

Vegan Easy has a great collection of gluten-free vegan recipes to get you started. From nourishing soups to satisfying mains and snacks, there’s no shortage of delicious, safe meals.

As Accredited Practising Dietitian Dr Amanda Benham has noted in her work with Vegan Easy, a well-planned plant-based diet can meet all nutritional needs, even when gluten is off the table. It simply takes informed planning and access to the right ingredients.

Gluten-Free Recipes

Final Thoughts

Choosing veganism out of care for animals and the betterment of the planet doesn’t mean sacrificing your own health or well-being. Whether you’re managing coeliac disease or have an intolerance to gluten, your plant-based diet can be adapted to fit your needs.

With knowledge, planning, and support, you can live in alignment with your values and support your body at the same time. Compassionate living is possible for all.

For guidance, inspiration, and a growing list of delicious gluten-free vegan recipes, be sure to explore the Vegan Easy website. Whether you’re new to this path or looking to expand your options, you’ll find helpful resources to support every step of your journey.