A gluten-free diet emphasizes the elimination of gluten, a component of wheat products, such as breads, cereals and pastas. This type of diet may be necessary because of allergies to gluten, or because of medical conditions, such as celiac disease. Vegans, who do not consume animal products, tend to rely heavily on grains for protein and dietary fiber. However, a vegan celiac diet is possible with careful planning.
Avoid Canned and Restaurant Soups
According to the VegFamily website, most canned soups found on grocery store shelves, as well as most soups available in restaurants, contain wheat gluten. Avoid these foods to help eliminate gluten from your diet.
Consume Beans and Pulses
Add beans and legumes to your diet, advises The-Gluten-Free-Chef.com. These foods are common staples of vegan diets. Beans and legumes are abundant sources of protein and dietary fiber, and they are gluten free. Choose dried beans and legumes, such as lentils, garbanzo beans, lima beans and split peas.
Avoid Veggie Burgers
Packaged, frozen veggie burgers are popular among vegans, because they are convenient sources of soy protein. However, most veggie burgers, even vegan versions, contain gluten, according to the VegFamily website. Make your own veggie burgers instead of purchasing packaged versions to avoid adding gluten to your diet.
Use Tofu
Tofu is a meat replacement made by pressing soybean milk curd into firm blocks. This food contains no cholesterol and is low in calories, according to The-Gluten-Free-Chef.com. This gluten-free food readily absorbs flavors from spices, herbs and marinades. It can also be used in a variety of foods, such as soups, stir fry dishes and casseroles.
Use Tamari
According to the VegFamily website, commercially available soy sauce typically contains wheat gluten. Substitute wheat-free tamari in stir fry dishes and other Asian-style entrees, soups and side dishes.
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