Going vegan can provide many health benefits, including lower cholesterol and blood pressure. However, some vegans avoid soy and gluten due to allergies, sensitivities or preferences. This leaves many wondering: How can I follow a vegan diet without soy and gluten?
Why Do Some Vegans Avoid Soy and Gluten?
There are a few key reasons why some vegans avoid soy and gluten:
- Allergies: Some people have true food allergies to soy or gluten and experience reactions like rashes, upset stomach, and anaphylaxis when consuming them.
- Sensitivities: Other vegans have non-allergic sensitivities to soy or gluten. They may experience bloating, fatigue, headaches or other symptoms after eating these foods.
- Personal preference: Some vegans simply want to avoid soy and gluten even if they don’t have an allergy or sensitivity. They may wish to eat a cleaner or more whole foods-based diet.
Regardless of the reason, it is absolutely possible to eat healthy on a vegan diet without soy or gluten. It just takes a bit more planning and knowledge of ingredients and substitutions.
What Foods Contain Soy and Gluten?
First, let’s cover what foods typically contain soy and gluten so they can be avoided:
Foods with Soy
- Tofu, tempeh and edamame
- Soy milk, yogurt, cheese, creamer
- Soy protein powder
- Soy sauce, miso, natto
- Many faux meats and burgers
- Many packaged foods with soy as an additive
Foods with Gluten
- Wheat and wheat products (bread, pasta, crackers, couscous etc.)
- Barley
- Rye
- Many oats (unless certified gluten-free)
- Many packaged foods with wheat as an additive
Substituting Soy
When replacing soy foods in your diet, focus on incorporating more of these nourishing plant-based protein sources instead:
- Legumes: Beans, lentils, chickpeas, peas
- Nuts and seeds: Almonds, walnuts, chia seeds, hemp seeds
- Ancient grains: Quinoa, amaranth, teff, buckwheat
- Vegetables: Leafy greens, broccoli, artichokes, asparagus
- Nut butters: Almond butter, cashew butter
There are also many gluten-free, soy-free substitute products available, such as:
- Almond milk, coconut milk, rice milk, oat milk
- Gluten-free veggie burgers
- Chickpea or pea-based vegan eggs
- Tahini or seed-based vegan cheeses
Substituting Gluten
When avoiding gluten, substitute regular grains and flours with these gluten-free options:
- Gluten-free oats
- Quinoa, brown rice, amaranth, teff
- Gluten-free bread or pasta
- Corn tortillas
- Nut flours like almond, coconut
- Gluten-free rolled oats
Many naturally gluten-free whole foods like fruits, vegetables, beans, lentils, nuts and seeds can also substitute wheat and barley in dishes.
Sample Menu for 1 Week Going Vegan without Soy and Gluten
Here is a sample menu for one week of vegan, soy-free, gluten-free meals:
| Day 1 |
Breakfast: Gluten-free oats with almond milk, banana, cinnamon Lunch: Lentil vegetable soup, mixed greens salad, gluten-free crackers Dinner: Veggie and chickpea curry with rice |
|---|---|
| Day 2 |
Breakfast: Tofu-free veggie scramble with potatoes and spinach Lunch: Bean and quinoa salad Dinner: Lentil shepherd’s pie with mashed cassava |
| Day 3 |
Breakfast: Buckwheat porridge with pear and hemp seeds Lunch: Falafel wrap in lettuce leafs with hummus and veggies Dinner: Jackfruit carnitas tacos with corn tortillas |
| Day 4 |
Breakfast: Tofu-free breakfast scramble Lunch: Chickpea tuna salad sandwich on gluten-free bread Dinner: Veggie and nut meatballs with zucchini pasta and tomato sauce |
| Day 5 |
Breakfast: Green smoothie with banana, spinach, nuts and oat milk Lunch: Bean chili with brown rice Dinner: Vegetable coconut curry with cashews over quinoa |
| Day 6 |
Breakfast: Nut granola with berries and coconut yogurt Lunch: Lentil and kale soup Dinner: Veggie burger on gluten-free bun with oven fries |
| Day 7 |
Breakfast: Tahini and jam toast on gluten-free bread Lunch: Peanut noodle salad Dinner: Bean and cauliflower taco filling in lettuce wraps |
Tips for Sticking to a Soy-Free, Gluten-Free Vegan Diet
Here are some tips to help you meet your nutritional needs on a diet free of soy and gluten:
- Plan ahead – Check labels and menus, meal prep and pack snacks.
- Cook at home as much as possible to control ingredients.
- Shop the perimeter of stores for produce, grains, beans.
- Look for GF and SF labels to find suitable packaged goods.
- Choose naturally gluten-free whole foods like fruits, vegetables, beans, lentils, nuts.
- Experiment with alternative grains like quinoa, buckwheat, amaranth.
- Load up on healthy fats like nuts, seeds, avocado, olive oil.
- Don’t rely too heavily on gluten-free substitute products as they can be highly processed.
Ensure Adequate Nutrition
Cutting out entire food groups can make it tricky to meet all of your nutritional needs. Here are some key nutrients to pay attention to on a soy-free, gluten-free vegan diet:
Protein
Without soy as a plant-based protein source, make sure to eat plenty of beans, lentils, chickpeas, nuts, seeds and ancient grains like quinoa. Eat these foods daily to meet protein needs.
Calcium
Calcium-rich plant milks, leafy greens, almonds, figs, chia and tahini help replace the calcium lost by avoiding soy. If concerned, take a vegan calcium supplement.
Vitamin D
This essential vitamin is added to some soy and rice milks. Opt for fortified non-dairy milks and get sunshine. You may need a D supplement, especially in winter.
Vitamin B12
B12 is crucial on a vegan diet but isn’t found in plants. Consume fortified foods daily or take a B12 supplement to avoid deficiency.
Iron
Beans, lentils, spinach, Swiss chard and nuts are rich plant-based iron sources. Consider having iron levels tested regularly.
Omega-3s
Flax, chia and walnuts provide anti-inflammatory omega-3 fats. If concerned, take an algae-derived vegan DHA/EPA supplement.
Iodine
Typically added to salt and soy milk, iodine helps regulate metabolism. Use iodized salt and seaweed snacks to boost levels if needed.
Work With a Dietitian
Working with a registered dietitian knowledgeable about vegan diets can help ensure you meet nutrient needs while avoiding soy and gluten. They can review your diet, recommend foods/supplements and provide meal planning guidance.
The Bottom Line
Eating vegan without soy or gluten may seem challenging but is very doable by subbing in nutritious whole foods like beans, lentils, quinoa, nuts, seeds and gluten-free grains. Careful label reading, meal planning and strategic use of supplements can help you meet all nutritional needs. With a little effort and planning, you can thrive on a diet free of soy and gluten!
