What to Avoid When You Are Vegan: Navigating the Nutrition Diet

November 5, 2025 •

4 min read

According to a systematic review published in Nutrients, poorly planned vegan diets are associated with inadequate intakes of essential nutrients like Vitamin B12, calcium, and zinc. Beyond simply avoiding meat, dairy, and eggs, it is crucial for individuals to understand what to avoid when you are vegan to ensure a balanced and healthy nutrition diet. This guide will help you navigate the common pitfalls and hidden ingredients that can compromise your vegan journey.

Quick Summary

This guide provides a detailed overview of common pitfalls in a vegan diet, including obvious and hidden animal-derived ingredients, processed foods, and the risk of nutrient deficiencies. It highlights key areas for careful planning to ensure a well-rounded and sustainable plant-based eating pattern.

Key Points

Hidden Ingredients: Read labels carefully for sneaky animal products like casein, whey, gelatin, and bone char in refined sugar, wine, and certain candies.
Processed Vegan Junk Food: Limit pre-packaged vegan alternatives high in sodium, sugar, and unhealthy fats; prioritize whole foods instead.
Crucial Supplements: Ensure reliable intake of Vitamin B12 and Vitamin D through fortified foods or daily supplements.
Iron and Zinc Absorption: Boost absorption of plant-based iron and zinc by pairing foods with Vitamin C and using preparation methods like sprouting and fermentation.
Omega-3 Fatty Acids: Incorporate reliable plant sources like flaxseeds and walnuts, and consider an algae-based supplement for EPA/DHA.
Calcium Sources: Use calcium-set tofu, fortified plant milks, and leafy greens like kale and bok choy to meet calcium needs.
Dietary Diversity: Focus on a wide variety of fruits, vegetables, legumes, whole grains, nuts, and seeds to get a complete nutrient profile.

Avoiding Obvious and Hidden Animal Ingredients

Transitioning to a vegan diet means excluding all animal products, but this goes far beyond just meat and dairy. Many common food items contain surprising, animal-derived ingredients. Vigilant label-reading is key to maintaining a true vegan lifestyle.

Products to Scrutinize for Hidden Ingredients

Refined Sugar: Some manufacturers use bone char (charred animal bones) to filter and whiten refined sugar. Opt for brands that specify they use a vegan-friendly process, or choose organic cane sugar and other natural sweeteners like maple syrup or agave.
Wine and Beer: The fining process, which clarifies and stabilizes wine and beer, can use animal-derived products like isinglass (from fish bladders), gelatin, or egg whites. Many breweries and wineries offer vegan-friendly products, so it is important to check the brand or use a resource like Barnivore.
Certain Candies and Desserts: Gelatin, derived from animal collagen, is a common gelling agent found in many gummies, marshmallows, and jellies. Carmine, a red food coloring (also known as E120), is made from crushed cochineal beetles.
Baked Goods: Some baked goods, even those that appear plant-based, may contain ingredients like whey, casein (milk proteins), or L-cysteine, an amino acid often derived from animal hair or feathers, used as a dough conditioner.
"Non-Dairy" Creamers: Despite the name, many of these products contain casein, a milk protein, to improve their texture. Always check the ingredient list to ensure they are truly dairy-free.

The Pitfalls of Processed Vegan Junk Food

Just because a product is labeled "vegan" does not automatically make it healthy. The market is saturated with vegan processed foods—from meatless burgers and cheese alternatives to ice creams and snack foods—that can be high in sodium, added sugars, and unhealthy fats.

Why You Should Limit Vegan Junk Food

High Sodium Content: Processed vegan meats and cheeses often contain high levels of sodium, which can increase the risk of high blood pressure. Cooking with whole foods and spices is a healthier alternative.
Added Sugars: Many vegan cookies, candies, and sauces are packed with added sugars. Excessive sugar intake can contribute to weight gain and other health issues, regardless of whether it comes from a vegan or non-vegan source.
Unhealthy Fats: Palm oil and other saturated fats are frequently used in processed vegan products to create a desired texture. While not animal-derived, these fats should be consumed in moderation.
Lack of Micronutrients: Relying on processed vegan junk food means you are missing out on the essential vitamins, minerals, and fiber found in whole, unprocessed plant foods.

Essential Nutrients Vegans Must Prioritize

A well-planned vegan diet can provide all the necessary nutrients, but certain vitamins and minerals require careful attention as they are less bioavailable or not present in plant-based foods.

Comparison of Nutrient Sources for Vegans


Nutrient	Why it's a concern for vegans	Optimal Vegan Sources
Vitamin B12	Exclusively found in animal products; deficiency can lead to nerve damage.	Fortified plant milks, nutritional yeast, and absolutely essential to supplement.
Iron	Plant-based (non-heme) iron is less easily absorbed; absorption inhibitors like phytates are common in plant foods.	Lentils, chickpeas, dark leafy greens; pairing with Vitamin C-rich foods (e.g., citrus) significantly boosts absorption.
Calcium	Dairy products are a primary source for non-vegans; low intake can affect bone health.	Calcium-set tofu, fortified plant milks and cereals, kale, and collard greens.
Vitamin D	Primarily obtained from sun exposure or fortified animal products.	Fortified plant milks, UV-exposed mushrooms, and daily supplementation, especially in winter.
Zinc	Plant-based zinc is less bioavailable due to phytic acid in legumes and grains.	Nuts, seeds (especially pumpkin seeds), legumes, whole grains; sprouting or fermenting can improve absorption.
Omega-3s	Long-chain fatty acids (EPA/DHA) are mainly from fish; body's conversion from plant-based ALA is inefficient.	Flaxseeds, chia seeds, walnuts, hemp seeds; algae-based supplements recommended for reliable intake of EPA and DHA.

The Importance of a Whole Foods, Varied Diet

To avoid nutritional deficiencies and maintain long-term health, a vegan diet must be built on a wide variety of whole plant foods, not just meat and dairy substitutes. Focusing on diversity ensures you get a complete spectrum of vitamins and minerals.

Build Your Plate with Nutrient Diversity

Vary Your Greens: Include kale, broccoli, bok choy, and collard greens for different nutrient profiles, especially calcium and iron.
Embrace Legumes: Beans, lentils, and chickpeas provide protein, fiber, iron, and zinc. Combine them with whole grains to ensure complete protein intake.
Diversify Protein Sources: Utilize tofu, tempeh, and seitan alongside legumes to get a range of amino acids.
Use Healthy Fats: Incorporate nuts, seeds, and avocados for healthy fats, protein, and omega-3s. Sprinkle seeds on salads, add nuts to oatmeal, or enjoy nut butters.
Don't Fear Fortified Foods: Use fortified plant milks, cereals, and nutritional yeast to get reliable sources of vitamin B12, Vitamin D, and calcium.

Conclusion: Mindful Eating for Sustainable Health

A thriving vegan diet is built on mindful choices and a diverse array of whole plant foods, not simply avoiding obvious animal products. The journey involves being aware of hidden animal-derived ingredients, limiting the consumption of processed vegan junk food, and consciously incorporating key nutrients like B12, Vitamin D, and omega-3s through food and supplements. By focusing on variety, nutrient density, and careful planning, you can avoid the common pitfalls and sustain a healthy, vibrant, and compassionate plant-based lifestyle.

Vegan.com's Nutrition Guide offers additional resources for building a balanced diet.

Frequently Asked Questions

Besides the obvious, you might be surprised to find animal products like gelatin in gummies and marshmallows, isinglass in some beers and wines, and bone char used in some refined sugars.

Not necessarily. While many plant milks and cereals are fortified with vegan vitamins like B12, always check the label, as some fortified products, especially those containing vitamin D3 (unless specified as lichen-derived), may still be sourced from animals.

No. Vitamin B12 is not reliably found in plant-based foods. Vegans must obtain B12 from fortified foods or, more reliably, through supplementation to prevent serious neurological and hematological issues.

Vegan junk food, like non-vegan junk food, is often highly processed and high in sodium, sugar, and unhealthy fats. Relying on these can lead to health problems and a lack of essential micronutrients found in whole plant foods.

To increase absorption of plant-based iron (non-heme iron), combine iron-rich foods with a source of Vitamin C, such as squeezing lemon juice over a lentil salad or adding bell peppers to a stir-fry.

While it's a common concern, protein deficiency is uncommon on a varied vegan diet. By consuming a mix of legumes, nuts, seeds, and whole grains, vegans can easily meet their protein needs.

No, honey is not considered vegan because it is a product made by bees. Ethical vegans avoid it to protest the exploitation of bees and the potential harm that can come from commercial beekeeping.