Is vegan gluten-free as well? The Definitive Guide

November 8, 2025 •

4 min read

According to a 2023 study by the Journal of the American Medical Association, more people than ever before are adopting specialized diets, but this growth has created misconceptions about what certain labels mean. A common point of confusion is whether following a vegan diet automatically makes a person's meals gluten-free.

Quick Summary

Clarifying a common dietary misconception, this article explains that vegan and gluten-free diets are not inherently linked. While many whole plant foods are naturally gluten-free, processed vegan products often contain gluten. Essential tips are provided for managing both dietary needs simultaneously, including label reading and preventing cross-contamination.

Key Points

Vegan ≠ Gluten-Free: The terms are not interchangeable, as many vegan foods like seitan, pasta, and some processed snacks contain gluten.
Distinct Motivations: Veganism is primarily for ethical or environmental reasons, while a gluten-free diet is a medical requirement for conditions like celiac disease.
Whole Foods Overlap: A wide variety of whole foods, including fruits, vegetables, legumes, and certain grains, are naturally both vegan and gluten-free.
Cross-Contamination is Key: For those with celiac disease, preventing cross-contamination in shared kitchens and when dining out is a serious health concern.
Label Reading is Essential: All processed or packaged vegan foods must be checked for hidden gluten-containing ingredients.
Thriving is Possible: With careful planning, focusing on whole foods, and being mindful of ingredients, a balanced and delicious combined vegan and gluten-free diet is achievable.

Understanding the Differences Between Vegan and Gluten-Free Diets

A vegan diet is defined by the exclusion of all animal products, including meat, dairy, eggs, and honey, for ethical, environmental, or health reasons. Conversely, a gluten-free diet is a medical necessity for individuals with celiac disease or non-celiac gluten sensitivity (NCGS) and involves strictly avoiding gluten, a protein found in wheat, barley, and rye. The motivations behind these diets are distinct, but with the rise of both lifestyles, they are often mistakenly used interchangeably.

Why a Vegan Diet Isn't Automatically Gluten-Free

Many popular vegan staples are, in fact, sources of gluten. For example, traditional seitan, a common vegan meat substitute, is made almost entirely of wheat gluten. Other plant-based foods that contain gluten include a variety of breads, pastas, and processed alternatives like some vegan burgers and sausages. Additionally, many vegan sauces, dressings, and condiments (like soy sauce) use gluten-containing ingredients as thickeners or flavor enhancers. Therefore, even a dedicated vegan must check ingredient lists carefully to ensure a product is also gluten-free.

Challenges for Those with Both Dietary Needs

Combining a vegan diet with a gluten-free one can feel overwhelming initially due to the need for double-checking labels and avoiding cross-contamination. Dining out, in particular, requires careful communication with restaurant staff, as a dish that is vegan might be prepared with a gluten-based thickener or fried in oil shared with gluten-containing items. However, this combination is far from impossible. Focusing on naturally gluten-free whole foods is key to a healthy and varied diet.

Navigating a Vegan and Gluten-Free Lifestyle

For those who need to adhere to both diets, informed planning is crucial. A varied approach that prioritizes whole foods over processed alternatives is highly recommended to ensure nutritional needs are met. Many whole plant foods are naturally free of both animal products and gluten, providing a wide array of options.

Foods That Are Both Vegan and Gluten-Free

Fruits and vegetables: All fresh, whole fruits and vegetables are both vegan and gluten-free.
Legumes: A key source of protein and fiber for vegans, beans, lentils, and peas are naturally gluten-free.
Naturally GF grains and starches: Options like rice, quinoa, millet, buckwheat, and sorghum are safe choices. Be aware that oats are often cross-contaminated in processing and require a certified gluten-free label.
Nuts and seeds: These provide healthy fats and protein. Examples include almonds, walnuts, chia seeds, and sunflower seeds.
Soy products: Plain tofu and tempeh are vegan and typically gluten-free, but it's important to check the label for marinades or added ingredients.

Comparison of Vegan vs. Gluten-Free Diets


Aspect	Vegan Diet	Gluten-Free Diet
Primary Goal	Excludes all animal products for ethical, environmental, or health reasons.	Avoids gluten due to medical conditions like celiac disease or gluten sensitivity.
Excluded Foods	Meat, poultry, fish, eggs, dairy, and honey.	Wheat, barley, rye, and their derivatives.
Key Food Group	All plant-based foods, including fruits, vegetables, legumes, and grains.	Many foods are naturally gluten-free, including animal products, fruits, vegetables, and certain grains.
Presence of Gluten	Can include gluten-containing foods like seitan, wheat bread, and certain processed items.	Must strictly avoid gluten, including in vegan products where it may be a hidden ingredient.
Cross-Contamination	Less of a concern, as most vegan food facilities only handle plant-based items.	A serious concern, as even trace amounts can cause a reaction.

Key Strategies for Success

Adopting both diets successfully involves a few key practices to prevent pitfalls and ensure nutritional adequacy.

Read Labels Diligently: Even if a product is labeled 'vegan,' always check for gluten-containing ingredients. Look for third-party certifications like the 'Certified Gluten-Free' logo.
Focus on Whole Foods: Building meals around naturally free-from whole foods simplifies the process and reduces reliance on heavily processed products, which are more likely to contain hidden gluten.
Prevent Cross-Contamination: In shared kitchens, take precautions to prevent gluten from coming into contact with your food. Use separate cutting boards, utensils, and a dedicated toaster. Store your items in sealed containers on high pantry shelves to avoid falling crumbs.
Prioritize Nutrient-Dense Foods: Carefully planning meals is essential to avoid common vegan nutritional deficiencies while also excluding gluten. Focus on nutrient-rich legumes, leafy greens, nuts, and fortified foods.
Explore New Cuisines: Many traditional cuisines from around the world are rich in naturally vegan and gluten-free dishes. Indian food is a great example, with many lentil, bean, and rice-based options.

Conclusion: Navigating Both Diets Successfully

The fundamental takeaway is that being vegan and being gluten-free are two separate dietary practices. While they can coexist seamlessly, being vegan is not a guarantee that a food item is free of gluten. The key to navigating this lifestyle is a combination of meticulous label-reading, a focus on naturally free-from whole foods, and a robust understanding of preventing cross-contamination, especially for individuals with a medical need for a gluten-free diet. With proper planning and an open mind to new recipes, it is entirely possible to thrive on a delicious, balanced diet that is both vegan and gluten-free. For anyone managing this dietary combination, consistent education and preparation are the best tools for success.

Additional Resources

For more information on preparing meals, the Vegan Easy website offers a collection of gluten-free vegan recipes to help you get started.

Frequently Asked Questions

Yes, it is entirely possible to have celiac disease and be a vegan. While it requires diligent meal planning and strict avoidance of gluten, a vast array of naturally gluten-free plant-based foods like fruits, vegetables, legumes, and rice are available.

Many processed vegan foods contain gluten. Common examples include seitan (a wheat-based protein), some veggie burgers and sausages, plant-based breads, pastas, and sauces like soy sauce, which uses wheat.

The primary difference lies in their purpose. Veganism excludes all animal products for ethical or environmental reasons, whereas a gluten-free diet is medically required for individuals who cannot digest the gluten protein found in wheat, barley, and rye.

To prevent cross-contamination, use separate cutting boards, utensils, and toasters for gluten-free cooking. Store gluten-free foods in sealed containers on a top shelf to prevent crumbs from falling into them.

Naturally, oats are gluten-free, but they are often processed in facilities that also handle wheat, leading to cross-contamination. Only consume oats that are specifically labeled 'certified gluten-free' to ensure they are safe.

While many plant-based milks like soy and almond are naturally gluten-free, some oat milks or flavored varieties may contain gluten. Always check the product's ingredient list for certainty.

A wide variety of delicious meals fit both criteria. Examples include a quinoa and vegetable stir-fry with tamari, lentil and vegetable curry, sweet potato and black bean tacos on corn tortillas, or a chickpea and avocado salad.