Plant-based and gluten-free eating are each growing in popularity. But what happens when you combine the two?
Whether you’re making the switch for health reasons, ethical choices, or otherwise, this way of eating could offer several impressive benefits. Let’s explore what it involves and how it can support your well-being.
What is a gluten-free vegan diet?
A plant-based diet focuses heavily on plant-derived foods like produce, nuts, and seeds. It may or may not allow certain meatless animal products like:
- Eggs
- Cheese
- Yogurt
- Butter
A vegan diet is the strictest form of a plant-based one, as it involves avoiding all animal products.
A gluten-free diet, on the other hand, eliminates solely gluten, which is a protein found in grains like wheat, barley, and rye.
A gluten-free plant-based diet combines the key elements of these eating plans, emphasizing whole, plant-based foods while avoiding gluten. It consists of:
- Vegetables
- Fruits
- Legumes
- Nuts and seeds
- Gluten-free grains, such as quinoa, oats, and buckwheat
- Plant-based fats like olive and avocado oil
Health benefits of gluten-free vegan diets
Here are some of the biggest potential benefits of combining these dietary approaches:
1. May improve digestion and gut health
Of course, if you have celiac disease (an autoimmune disorder triggered by gluten), removing gluten from your diet will relieve symptoms such as:
- Diarrhea or constipation
- Bloating, abdominal pain, or gas
- Nausea or vomiting
- Poor nutrient absorption
But even if you don’t have celiac disease, you could benefit from eliminating gluten-containing foods and increasing fiber-rich, plant-based options.
An estimated 6% of the U.S. population has non-celiac gluten sensitivity (NCGS), a condition that causes digestive discomfort and fatigue after consuming gluten. So avoiding this ingredient could still improve your digestion and even boost your energy levels.
Eating plant-based foods also boosts your gut health by providing prebiotics and antioxidants, which:
- Nourish beneficial gut bacteria
- Reduce gut inflammation
- Increase the absorption of essential nutrients like calcium, magnesium, and iron.
2. Supports heart health
Research has linked a well-balanced vegan diet to:
- Lower cholesterol
- Reduced blood pressure
- Decreased risk of heart disease
Experts believe these benefits stem from:
- Higher fiber intake
- Reduced saturated fat consumption
- Weight management
Interestingly, a Stanford University study featuring identical twins who followed different diets found that going vegan could improve heart health in just eight weeks.
At the same time, gluten-free diets typically eliminate refined grains, which researchers have linked to:
- Spikes in blood sugar
- Raised blood triglycerides
- Insulin resistance
All of these effects are known risk factors for heart disease. So going plant-based and gluten-free could be extremely beneficial for your entire cardiovascular system.
3. May help with weight management
Research has linked plant-based diets to lower body weight and better metabolic health, so you could shed some extra pounds by going gluten-free and vegan.
While gluten itself isn’t directly tied to weight gain, cutting out refined grains like white bread, pasta, and cereal in favor of fiber-rich whole foods may support weight loss by:
- Increasing satiety, naturally reducing calorie intake
- Improving insulin sensitivity, helping the body use glucose more efficiently while limiting fat storage
- Stabilizing blood sugar levels, curbing cravings and supporting a healthy metabolism
It’s important to note, however, that many packaged gluten-free foods are still high in sugar–and therefore, calories. So check labels carefully, and stick to whole, unprocessed foods for best results.
4. Reduces inflammation
Some studies have linked both gluten and processed animal products to systemic inflammation, which can contribute to a host of serious health conditions.
This is likely because, in people with celiac disease or NCGS, gluten-triggered inflammation may increase intestinal permeability. Also called “leaky gut,” this permeability allows harmful substances to enter the bloodstream through the gut, potentially affecting the brain.
These studies even found potential associations between gluten and conditions like:
- Schizophrenia
- Autism spectrum disorder
- Depression
- Neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease
A gluten-free plant-based diet removes inflammatory triggers while increasing your consumption of anti-inflammatory plant compounds. So, eating this way could lower your risk of a number of diseases.
Simple swaps for a gluten-free vegan diet
While restrictive, this diet still offers plenty of variety. Here are some simple swaps you can make to get started:
- Regular or wheat pasta: Swap for quinoa or lentil pasta
- Dairy milk: Swap for almond, oat, or soy milk
- Packaged chips or other snacks: Swap for fresh veggies dipped in hummus, fresh fruit, or nuts
You can even find a wide array of delicious gluten-free breads at grocery stores to make sandwiches with nowadays. Just remember to check labels for animal products and other additives, and enjoy in moderation.
Downsides to consider
A gluten-free vegan diet requires thoughtful planning to ensure you’re getting all the essential nutrients. Since it cuts out both animal products and gluten-containing grains, it’s important to focus on certain nutrients, such as:
- High-quality protein: Lentils, quinoa, tofu, tempeh, black beans
- Iron-rich foods: Spinach, lentils, chickpeas, pumpkin seeds
- Omega-3s: Chia seeds, flaxseeds, walnuts
- Fortified sources of B12 and calcium: Nutritional yeast, fortified plant milks, calcium-set tofu
While many people thrive on this diet, others may find it too restrictive. Before you make the switch, it’s a good idea to check in with your healthcare provider or dietitian to make sure you’re meeting your body’s nutritional needs.
With proper planning, a gluten-free vegan diet can be both nourishing and sustainable, supporting your long-term health and well-being.
References:
Non-celiac gluten sensitivity: All wheat attack is not celiac – PMC.
Meta-Analysis of Vegetarian or Vegan Diets and Blood Lipids – American College of Cardiology
Plant Based Diet and Its Effect on Cardiovascular Disease – PMC
The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid – PMC
Vegan diet: nutritional components, implementation, and effects on adults’ health – PMC
Gluten, Inflammation, and Neurodegeneration – PMC
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