The Core Exclusions: Obvious Animal Products
At its foundation, a vegan diet eliminates all animal products. This means saying goodbye to meat, poultry, fish, and all products that come from them. However, it's not just about the flesh of animals. Dairy and eggs, which are produced by animals and involve extensive exploitation, are also strictly excluded. For many, these exclusions are based on ethical, environmental, or health concerns.
All Meat, Poultry, and Fish
This is the most straightforward part of the vegan diet. Vegans do not consume any animal flesh. This includes:
- Red meat: Beef, pork, lamb, and other similar meats.
- Poultry: Chicken, duck, turkey, and other fowl.
- Fish and seafood: All types of fish, as well as shellfish like crab, lobster, and shrimp.
For protein and other nutrients typically found in meat, vegans rely on a wide variety of plant-based sources, such as legumes, nuts, seeds, and grains.
Dairy Products
Dairy products, derived from milk, are a major exclusion. The dairy industry involves practices that many vegans find unethical, such as the separation of calves from their mothers and the eventual slaughter of male calves and older dairy cows. This category includes:
- Milk (cow, goat, etc.)
- Cheese
- Yogurt
- Butter
- Cream and sour cream
- Ice cream
Many excellent plant-based alternatives are widely available today, including milks from soy, almond, oat, and coconut, as well as plant-based cheeses and yogurts.
Eggs
Eggs are a product of chickens and, therefore, not vegan. The egg industry, including free-range farms, is heavily criticized for practices such as the culling of male chicks, who are considered surplus to the industry's needs. Vegans use a variety of alternatives in cooking and baking, from flaxseed 'eggs' to chickpea flour.
Less Obvious Exclusions: Animal-Derived Products
Beyond the primary food groups, vegans must also avoid a number of less obvious animal-derived products that are often used as ingredients in processed foods, drinks, and even supplements.
Honey and Bee Products
Honey is produced by bees, and for ethical vegans, its production is a form of animal exploitation. Commercial beekeeping practices, which include manipulating hives, clipping queen bees' wings, and harvesting honey intended for the bees, are considered unethical. Alternatives like maple syrup, agave nectar, and date syrup are used instead. Other bee products like beeswax, pollen, and royal jelly are also avoided.
Gelatin
Gelatin is a common gelling agent made from the skin, bones, and connective tissues of animals, typically pigs and cows. It is found in many products, including marshmallows, some candies (like gummy bears), certain desserts, and the capsules for many supplements. Plant-based alternatives like agar-agar, derived from seaweed, are used in its place.
Shellac
Shellac is a resin secreted by the female lac insect. It is used as a food glaze to give a shiny finish to certain candies and fruits. Vegans avoid all products containing this insect-derived ingredient.
The Hidden Ingredients to Watch For
Some of the most challenging non-vegan ingredients are hidden in plain sight, listed under technical or generic names. Becoming a proficient label-reader is essential for any committed vegan. The following table compares common non-vegan additives and where they are found.
Hidden Non-Vegan Ingredients
| Non-Vegan Ingredient | Source | Commonly Found In |
|---|---|---|
| Casein & Whey | Milk proteins | Processed cheese, baked goods, protein powder |
| Carmine | Crushed cochineal beetles | Red food coloring in candies, yogurts, juices |
| Isinglass | Fish bladders | Fining agent for some beers and wines |
| L-Cysteine | Animal hair or feathers | Bread and other baked goods as a dough conditioner |
| Vitamin D3 | Lanolin from sheep's wool or fish oil | Fortified cereals, juices, and supplements |
| Pepsin | Pig stomachs | Some cheeses and vitamin supplements |
Fining Agents in Beer and Wine
While beer and wine are made from plant-based ingredients, their processing can involve animal products. Fining agents are used to clarify the liquid and remove impurities. These can include isinglass (from fish bladders), gelatin, or egg whites. Many companies now produce vegan-friendly options, but checking with a resource like Barnivore or looking for specific labels is wise.
Sugar Processed with Bone Char
Some companies refine white sugar using bone char, which is charred animal bone. While the bone char is used as a filter and not present in the final product, some ethical vegans choose to avoid it. To ensure sugar is vegan, look for products labeled as organic, unprocessed, or specifically 'vegan,' as alternatives are processed differently.
Natural and Artificial Flavors
The broad term 'natural and artificial flavors' can be a minefield for vegans. These can be derived from either animal or vegetable sources, and without specific certification, it is often impossible to know the origin. For example, castoreum is a natural flavor derived from beaver castor sacs. Contacting the manufacturer is the only way to be certain when a product is not labeled vegan.
Conclusion
Understanding what is not allowed in a vegan diet requires more than simply avoiding meat and dairy. It involves learning about lesser-known animal-derived products and hidden ingredients in processed foods. The core principles of veganism—avoiding animal exploitation—guide these dietary choices, leading to a more mindful and ethical approach to eating. By paying attention to food labels and researching unfamiliar ingredients, a beginner can successfully navigate the world of vegan eating and discover a vast array of delicious plant-based alternatives. A commitment to this lifestyle is a journey of learning, but the knowledge gained empowers you to make informed decisions that align with your values.
Visit Healthline for more on the fundamentals of a vegan diet.
