How to Be Vegan With a Wheat Allergy


Being vegan is a lot easier if you can eat wheat.

But, if you have a wheat allergy, it’s still possible.

I’ve summarized the most important things to keep in mind when planning a vegan wheat-free diet.

Most Vegan Food Groups Are Still An Option

It’s easy to picture a vegan diet mainly containing wheat products like bread and pasta, but in reality, that’s only a small part of many vegan diets.

Personally, I rarely eat anything with wheat in it, although I don’t need to be as careful about small amounts of wheat in foods like tofu and soy sauce like someone with an allergy needs to be.

What else do vegans eat?

  • Legumes
  • Vegetables
  • Fruits
  • Nuts
  • Seeds

Within each of these main food groups there are dozens of foods. Put them all together and I’m sure there are at least a few hundred wheat-free vegan foods.

And if you need protein, know that most vegan protein powders are gluten free.

Look for Gluten-Free Products

While gluten-free products don’t cover all forms of wheat, it’s usually a good sign that a product is also wheat free.

It’s also way more common to see food labelled gluten-free instead of wheat-free, even if it’s both.

Other Grains Are Still an Option

Wheat is just one grain that many vegan diets include as a staple.

But there’s still:

  • Oats
  • Quinoa
  • Rice

They are all excellent sources of carbohydrates, and can give you some extra protein.

Use Flour Alternatives for Baking

I bake many things with almond or oat flour, and there’s also rice flour among other wheat alternatives. Here are some things you need to know about substituting almond flour for wheat flour.

It’s understandable if you can’t afford almond flour, but oat flour is relatively cheap, and you can even make your own to save more.

What If You Find Those Foods Boring?

When people picture a wheat-free vegan diet, they think of eating rice and beans every day.

It sounds boring, and maybe not sustainable for some people (personally I love rice and beans).

The reason this happens is that you need to put some effort into finding fun things to make.

There are so many amazing vegan recipe blogs with hundreds of great tasting recipes to make. While it’s not officially part of being vegan, I feel like learning to cook better and expand what you eat is an important thing for most vegans to do.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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