Can Vegans Eat Gluten? Are Vegans Gluten Free?

This article looks into two frequently asked questions and misunderstandings surrounding a vegan diets. As the title suggests, these questions are: Can vegans eat gluten? and Are Vegans Gluten Free?

The short answers: Yes, vegans can eat gluten as gluten is a group of proteins found in plant based cereal grains. And no, not all vegans are gluten free as a vegan diet and a gluten free diet are mutually exclusive.

What is gluten?

As Wikipedia states, “Gluten is a group of proteins, called prolamins and glutenlins, which occur with starch in the endosperm of various cereal grains. This protein complex comprises 75-85% of the protein in bread wheat.” Gluten is most commonly found in wheat (and its hybrids), barley, rye and oats and the products derived from these grains.

Because gluten is derived from plant foods, vegans have no moral issue eating gluten.

Vegan Diet vs Gluten Free Diet

Though it is common to see the labels “Vegan” and “Gluten Free” adjacent to each other on product labels these days, in reality these two diets are unrelated.

Vegan Diet

Those that choose to follow a vegan diet will avoid eating all animal related products (meat, fish, dairy, etc.) due to ethical, environmental or health reasons. Those that follow a vegan diet for health reasons will often refer to their diet as a plant-based diet or a whole food plant-based diet.

Gluten Free Diet

Those that choose to follow a gluten free diet will avoid eating all products that contain, or may contain, gluten due to health reasons. These health reasons are most commonly related to a gluten sensitivity or Celiac Disease. People who follow a gluten free diet will avoid eating all gluten containing products, but is able to eat all other plant or animal based foods.

Gluten Free Vegan Diet

While these two diets are mutually exclusive (if you are vegan, you are not necessarily gluten free and vise versa), it is possible for someone to be both gluten free and vegan. This individual would avoid eating all animal derived products as well as all plant based products that contain gluten (breads, pastas, ect.)

Summary

Even though the terms “Vegan” and “Gluten Free” frequently show up near each other on food packaging these days, they are unrelated. Not everyone that follows a vegan diet is gluten free and vise versa. Additionally, gluten is a plant based product and can therefore be eaten by those following a vegan diet.