Do Vegans Eat Gluten: Debunking the Myths

As veganism gains popularity, more and more people are becoming interested in plant-based diets. However, there is still a lot of confusion around what exactly vegans eat. One common question is whether vegans eat gluten. In this article, we’ll debunk some of the myths surrounding the relationship between veganism and gluten.

What is Gluten?

Gluten is a protein found in many grains, including wheat, barley, and rye. It is what gives bread its chewy texture and helps it rise. Gluten is not inherently unhealthy, but it can cause problems for some people. In particular, people with celiac disease or gluten intolerance cannot digest gluten properly, leading to symptoms like inflammation, bloating, and fatigue. For this reason, many people choose to adopt a gluten-free diet.

What is Veganism?

Veganism is a lifestyle that seeks to exclude the use of animals for food, clothing, or any other purpose. Vegans eat a plant-based diet, avoiding all animal products, such as meat, dairy, and eggs. Veganism is often motivated by ethical or environmental concerns, as well as health reasons.

Do All Vegans Avoid Gluten?

Not Necessarily

While many vegans do choose to follow a gluten-free diet, being vegan does not necessarily mean you have to avoid gluten. In fact, most grains that contain gluten are vegan-friendly, such as wheat, barley, and rye. Additionally, there are many gluten-free foods that are not vegan, such as meat and dairy products.

Gluten-Free Veganism

That being said, there are many reasons why a vegan might choose to avoid gluten. For one, many vegan foods are naturally gluten-free, such as fruits, vegetables, beans, and lentils. Additionally, some people find that cutting out gluten improves their digestion, energy levels, and overall health. Finally, those with celiac disease or gluten intolerance may find it necessary to follow a gluten-free vegan diet to manage their symptoms.

Vegan Sources of Gluten

While many vegan foods are naturally gluten-free, there are some common sources of gluten in the vegan diet. These include:

  • Bread, pasta, and other wheat-based products
  • Seitan, a meat substitute made from wheat gluten
  • Soy sauce, which may contain wheat
  • Beer, which is often made from barley

It is important for vegans who are avoiding gluten to be aware of these sources and make substitutions accordingly.

Gluten-Free Vegan Substitutes

Fortunately, there are many gluten-free substitutes for traditional vegan foods. Some popular options include:

  • Gluten-free bread and pasta, made from rice, quinoa, or corn
  • Tempeh, a fermented soy product that is gluten-free
  • Tamari, a gluten-free soy sauce alternative
  • Cider or wine, which can be used in place of beer in recipes

With a little creativity, it is possible to enjoy a diverse and delicious vegan diet without gluten.


Being vegan does not inherently require avoiding gluten, but many vegans choose to do so for various health or ethical reasons. While gluten is a common ingredient in many vegan foods, there are plenty of gluten-free alternatives available. Overall, it is important to make educated choices about what foods work for your body and lifestyle.

FAQ: Do Vegans Eat Gluten?

  • Are all vegans gluten-free? No, not all vegans choose to avoid gluten.
  • Can vegans eat wheat-based products? Yes, vegans can eat wheat-based products, but those who are gluten-free may choose not to.
  • What are some gluten-free substitutes for seitan? Tempeh, tofu, and mock meats made from beans or vegetables are all gluten-free options.
  • Can vegans eat soy sauce? Yes, but it is important to choose a gluten-free variety if necessary.
  • What are some vegan sources of gluten? Wheat-based products, seitan, soy sauce, and beer are all common sources of gluten in the vegan diet.


1. Mayo Clinic Staff. (2019). Gluten-free diet: What’s allowed, what’s not. Mayo Clinic.

2. Craig, W. J. (2010). Nutrition concerns and health effects of vegetarian diets. Nutrition in Clinical Practice, 25, 613-620.

3. Baroni, L., et al. (2018). Vegan Society of Canada Position Paper on Vegan Nutrition – 2018. Journal of Vegan Studies, 2(1), 4-31.

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