Learn when to consider a vegan and gluten-free diet (and when you probably shouldn’t). Plus, discover four popular plant-based meals and how you can tweak them to be healthfully gluten-free.
As gluten-free diets have increased in popularity over the past decade or so, discussions about gluten have also become routine media fodder – often with conflicting information. It’s been blamed for everything from headaches to arthritis and more, and whether or not there is truth to these claims, it does appear people are taking note. Roughly 11 percent of Australian adults now follow a gluten-free diet, but only 0.5 percent do so because of medically diagnosed coeliac disease. It’s time we better understood if there are, in fact, any health reasons for the rest of us to avoid gluten or if we’ve been had by yet another health fad.
GLUTEN 101
Let’s start with the basics. Gluten is a protein naturally present in wheat, rye, and barley, and derivatives of them. It’s fairly obvious that products made from these grains, like breads and pastas, will contain gluten. But it’s also good to be aware that wheat comes with many names, or rather in many varieties, such as spelt, durum, semolina, freekeh, Kamut or Khorasan, farro, emmer, and triticale. And, for those strictly avoiding gluten, oats are usually a no-go too. However, there remains some controversy around oats and whether they are gluten-free or not, specifically in relation to people with coeliac disease. Oats contain a gluten-like protein called avenin, and while safely tolerated by most individuals with coeliac disease, avenin can still trigger an immune response in a small number of people. Official advice differs around the world, but in Australia it’s recommended that oats are not consumed as part of a strict gluten-free diet. People with coeliac disease should only consume oats under appropriate medical supervision to ensure safety. Something else to be aware of is that gluten can sometimes be lurking in products you wouldn’t expect – anything from ice cream to soy sauce can contain or be contaminated with gluten, depending on the ingredients and processing methods used. Again, this is most important for those with coeliac disease, so let’s find out a bit more about this condition.
DIAGNOSIS BEFORE DIETARY RESTRICTION
Coeliac disease is not a food allergy. It’s an autoimmune disorder that can develop at any age; however, a person must be born with a genetic predisposition to develop the disease. If someone in your immediate family such as a parent, sibling, or child has been diagnosed, you’ll have about a 10 percent chance of developing it too. It’s estimated that one in 70 Aussies have coeliac disease, but the majority of these people don’t actually know it. Approximately 80 percent of people living with the condition remain undiagnosed, making coeliac disease one of Australia’s most under-diagnosed medical conditions. When a person with coeliac disease eats gluten, they experience an abnormal immune response that causes damage to tiny fingerlike projections called villi in the small intestines. This can lead to nutrient deficiencies and a range of serious health issues if left untreated. Symptoms of coeliac disease can include diarrhoea, gas, bloating, fatigue, weight loss, anaemia, and dermatitis. While research
is ongoing, there is unfortunately no cure for coeliac disease at this time, with the only recommended treatment being a strict gluten-free diet for life. This is incredibly important – even when a person is symptom free. In addition to coeliac disease, a small subset of the population may experience non-coeliac gluten sensitivity. While no intestinal villi damage occurs, many of the symptoms overlap with those of coeliac disease, and improvements are seen when a gluten-free diet is adopted. While non-coeliac gluten sensitivity is an internationally recognised term, its existence is still debated. Some well-designed studies suggest it might not actually be the gluten itself causing issues, but rather fermentable carbohydrates (FODMAPs) frequently found in gluten-containing foods. High FODMAP foods are known to cause issues for many people with irritable bowel syndrome. In any case, there are overlaps between the symptoms of coeliac disease, gluten sensitivity, irritable bowel syndrome, and even inflammatory bowel disease. If you suspect you have any of these conditions, it’s important to seek input from a qualified health professional before restricting your diet. This is especially important for an accurate diagnosis of coeliac disease because a gluten-free diet can interfere with testing protocols, meaning you could end up with a false negative result. For most people, gluten consumption is not a problem, and there is little scientific evidence to support the removal of gluten for those without a medical reason to do so. It’s also important to note that the absence of gluten doesn’t automatically make a food or product healthier. In fact, nutritional analyses of gluten-free products in some studies have shown lower protein and fibre content but higher salt and saturated fat levels than what is found in gluten-containing equivalents. Given the many health benefits associated with dietary diversity and wholegrain consumption, it’s never a great idea to restrict your diet of these healthy foods unless there is a legitimate need to do so.
NUTRITION KNOW-HOW FOR GLUTEN-FREE VEGANS
It is definitely possible to achieve great health on a vegan and gluten-free diet for those who need to eat this way. Indeed, the necessary exclusion of many snack-type foods, like most cakes and biscuits, might even result in a healthier diet overall. Initially, it can feel a little overwhelming when removing all animal products and sources of gluten from your diet, but with a little nutrition know-how, you can tick all the boxes in terms of essential nutrients. The same basic nutrition principles apply regardless of whether you’re eating gluten or not – and it’s important to note that gluten-free does not mean grain free! Healthy gluten-free wholegrains like quinoa and buckwheat should be included regularly along with a plethora of fruits, vegetables, legumes, nuts, and seeds – all gluten-free by default. Other gluten-free grains include rice, corn, millet, amaranth, and sorghum. If you have been diagnosed with coeliac disease recently, it’s a good idea to work with a plant-based dietitian or doctor that can address any potential nutrient deficiencies and ensure a balanced diet moving forward. Certified gluten-free vegan products are now plentiful in most supermarkets and health food stores if you hanker for a treat. Extra attention is required for anything in packaging though. Remember, gluten can end up in unlikely places. Plant-based milks, ice creams, mock meats, dips, sauces, snacks, sweeteners, baking agents, condiments, and even spice mixes can potentially contain gluten. You’ll also need to familiarise yourself with the number codes for gluten-containing thickeners, emulsifiers, and additives. Vegans will also want to keep an eye out for egg in gluten-free baked goods. Egg is often used as a binding agent in the absence of gluten. So be vigilant and check labels when trying new packaged foods (which is always necessary when avoiding gluten and/or animal products!).
SIMPLE SUBSTITUTES FOR GLUTEN-FREE VEGANS
Here are just a few popular plant-based meals and how you can tweak them to be healthfully gluten-free.
STIR-FRY
Vegan stir-fries regularly contain wheat noodles or mock meats, which are not gluten-free. You can instead use 100 percent buckwheat noodles or rice noodles, or otherwise serve stir-fry with rice or quinoa on the side. Tofu is a great replacement for animal meats or mock meats; just be sure to check the label if using a flavoured tofu. You’ll also need to be mindful of soy sauce because most will contain gluten, but tamari is typically gluten-free and works well as a substitute. Many Asian-style marinades will also contain gluten, so instead add flavour with fresh herbs, spices, and citrus.
SPAGHETTI BOLOGNESE
The pasta will need to be replaced with a gluten-free alternative, so seek out pastas made from legumes or rice. They are easy to find these days! Plant-based mince can be replaced with lentils, plus you can add flavour and nutrients by loading up with
veggies, herbs, and distilled vinegars. Be mindful to check labels if using bottled sauces.
OATMEAL
Give the oats a pass when making porridge or muesli and instead use quinoa, millet, or buckwheat flakes. While oats can be labelled wheat free, they cannot be labelled gluten-free in Australia, and are usually avoided by those following a strict gluten-free diet. Add flavour to your bowl with fresh fruit, cinnamon, seeds, and nut butters.
PANCAKES
While you can purchase a gluten-free flour mix to substitute wheat flour, you can also use besan (chickpea flour). For extra wholefood sweetness, add mashed banana to the pancake batter and top your pancakes with berries and date syrup.
For people with coeliac disease, a gluten-free diet is a medical necessity that requires adherence for life. While some people with gut sensitivities might also notice improvements, whether that’s due to the elimination of gluten or FODMAPs is still up for debate. For most people, however, there’s no need to ‘go against the grain’. The inclusion of both gluten and gluten-free wholegrains is an important aspect of diet diversity, whether plant-based or not.
