How to Stay Healthy and Energetic on a Vegan And Gluten-Free Diet?

Are you following a vegan diet? Have you also decided to consume gluten-free food while being on a plant-based eating lifestyle? If yes, then you have come to the right place to avail valuable information regarding a gluten-free vegan diet.

Over here in this blog, we let you know the benefits of consuming a 100% vegan gluten-free diet and various options you can add to your diet.

But first, let’s get to understand why you should avoid gluten food.

Why you Should Stay Away from Gluten?

Most of the people consume gluten-rich food while being unaware of the fact that it is not that healthy for years to come. Gluten is a form of protein found in several grains like barley, rye, wheat, bulgur, spelt, graham, durum, farro, bromated flour, and more. Gluten does not provide any of the essential nutrients and in fact, becomes intolerant for people having celiac disease. At some point in time, eating gluten will cause inflammation in the stomach or could damage the intestines. Therefore, you should move to a gluten-free diet option while becoming vegan as well

Reasons to Go Gluten-Free

1. Get Relief from Celiac Disease

Several people consuming the gluten diet feel discomfort in their intestines. In general, gluten is a kind of protein that triggers an autoimmune disease and makes the immune system attack the small intestine. This condition led to celiac disease which is responsible for causing several deficiencies in the body, mainly of calcium and iron. As a result, people might suffer from autoimmune disorders like fatigue, neurological issues, infertility, iron deficiency, anaemia, and more. Thus, the ideal way to treat the condition is to change your food habits and switch to gluten-free foods that help to stronghold the immune system.

2. Control your DH (Dermatitis Herpetiformis)

DH is a form of celiac disease which unlike affecting the small intestine, causes issues towards the skin. Due to this condition, people find skin rash or bumpy skin on any part of the body. The ideal way to recognize this condition is that when you have a rash on the left elbow and a symmetrical rash on the right elbow, then it is a DH celiac disease condition. Better not to avoid this condition that could further cause intestinal cancer. Therefore, even doctors recommend leaving gluten foods and switching to a gluten-free eating lifestyle.

3. Reduce the Symptoms of Gluten Sensitivity

It is another sort of unhealthy condition when people gluten-rich food products. Despite the effects of celiac disease, gluten sensitivity causes real discomfort inside your stomach with respect to certain diseases like bloating, diarrhea, gas, constipation, irritable bowel syndrome, or any other. People might face any of these after having a gluten food that causes real discomfort inside. Again, it is best recommended to adopt a non-gluten rich food in your daily diet pattern.

How Vegan Food Can Be Gluten-Free?

An extensive range of plant-based, unprocessed, and naturally grown vegan food products are gluten-free. From a health perspective, there is no hassle in adopting a vegan gluten-free eating lifestyle when you have so many food options available comprising of various fruits, vegetables, seeds, nuts, and grains as follows:

  • Gluten-free wholegrains options include wild rice, brown rice, quinoa (boiled/cooked or snack of quinoa puffs), millets, ale, brown flour, bread flour, buckwheat, gluten-free cereals
  • Vegetables & fruits
  • Legumes & lentils including several options like beans, peanuts, soy-based products like tofu, cheese, tempeh, and more
  • Dairy-free chocolate made from rich cacao and nut butter
  • Nuts milk like almond milk, soy milk, and macadamia milk
  • Flour made from nuts like the almond flour
  • Rice noodles
  • Seeds
  • Nori (edible seaweed)
  • Olive oil and coconut oil

Out of all the options, not all the oats come under the gluten-free category. You must lay hands on rolled oats, oat bran, steel-cut oats, or oat groats as the gluten-free option.

How to Get Started with Vegan Gluten-Free Diet?

Getting started with a gluten-free vegan diet is not a hassle anymore. With having plenty of food options available, you can follow a strict plant-based healthy lifestyle to remain energetic, disease-free and guilt-free. All you have to do is make certain changes to your eating habits, leaving all the meat, eggs, and dairy products behind. Despite that start creating a vegan food sources grocery list, include the list of favourable items, check out an extensive range of vegan culinary recipes, and mix and match flavours as per your choice.

Another thing to follow is to measure the macronutrients you consume in every single plant-based and gluten-free food source. It is imperative to consume the necessary protein, carbohydrates, fats, vitamins, and minerals to stay healthy and meet the bodily requirements of energy.

Concluding Thoughts

It is not a hard play to stay on a healthy vegan and gluten-free diet. With proper planning and execution, anyone can adopt a plant-based eating lifestyle with the added advantage of staying fit, disease-free, and energetic all day long. Several food sources and brands are available to offer vegan products with complete nutritional content. Including one is Ojas Vegan, a healthy snacking brand that offers protein-rich and plant-based snacks. It includes crunchy plantain tostones and nuttier popped quinoa in a delectable range of flavours.

Frequently Asked Questions

Q: How Do I Get More Calcium from a Vegan Diet?

Those who have a major concern about consuming the essential minerals from a vegan diet needs to include several green leafy vegetables in meals. It includes extensive options like broccoli, bok choy, Chinese cabbage, collards, and kale. In addition to that, there should always be gluten-free cereals, calcium-fortified juices, tofu, tahini, molasse, teff, etc.

Q: Is That Possible to Consume More Protein from a Vegan Diet?

To consume the required quantity of protein, a vegan eating individual has to count on several plant-based food sources to acquire the necessary macronutrient. It includes several options like nuts, quinoa, amaranth, teff, oats, soy milk, soy tofu, edamame, and more.

Q: What Sort of Vegan Foods Have More Zinc?

Zinc is a trace and essential mineral for the human body that helps strengthen the immune system and stay away from several diseases. Concerning the plant-based food sources, options like hemp seeds, pumpkin seeds, navy bean, teff, and rice contain the essential amount of zinc that you can consume naturally in your diet.


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