The ultimate guide to eating vegan, even if you have allergies


Introducing more plant-based foods into your diet may require some adjustment. Maybe you are trying to figure out how to get enough protein. Or, if you’re cutting back on dairy, you might be wondering about calcium instead. Adding allergens to the mix only raises more questions about what to eat and what to avoid. Well, we hear you – no matter who you are, food and choosing the right food is important. Consider this your ultimate guide to a vegan diet.

Before we begin, let’s answer some of the most common questions right away. You can get enough protein, plants contain calcium, and they also contain iron. In fact, it is quite possible to be healthy with a plant-based diet. But as with any major dietary change, see a nutritionist or dietitian to make sure your body is getting everything you need.

The ultimate guide to eating vegan, even if you have allergies

Now let’s talk about allergies. Although children are more likely to have food allergies, they can develop at any age, even to foods that you eat regularly. If you think you have a food allergy or sensitivity, consider contacting an allergist who can assess your symptoms.

There are a few plant-based diets that you could follow, such as raw vegan foods or whole foods, plant-based. We have guides for everyone. And we also took allergens into account, like nuts, gluten, and soy. Read our ultimate guide to a vegan diet below:

How to eat healthy

Even if you are not following a specific plant-based diet, you are probably wondering how to eat healthy. For example, how do you get enough protein, calcium and iron? Fortunately, you can get what you need with a plant-based diet and treat yourself to an abundance of delicious foods, from vegan chicken nuggets to dairy-free cheese-stuffed burgers and more.

Here’s how to eat gluten free on a vegan diet. | Katerina Holmes / Pexels

Gluten Free Vegan Diet Guide 101

If you’re on a vegan gluten-free diet, there’s a lot less on the table than you might think. Gluten can be in a lot of things – bread, pasta, and a whole bunch of grains from different species of wheat – but that doesn’t mean you can’t have bread, pasta, or cereal. You just need to choose the gluten-free options. Carbohydrates are still plentiful in a vegan gluten-free diet; you can still dine on pizza and cookies (see # 3 on this list). And, many plant-based meats, like Impossible Burger and LikeMeat, are gluten-free. Just be sure to always check the label to make sure a product was made in a dedicated gluten-free facility if you have a severe allergy.

The ultimate guide to eating vegan, even if you have allergies
Here’s how to eat nut-free on a vegan diet. | Alésia Kozik / Pexels

How to follow a vegan nut-free diet

Although many products contain nuts – almond milk, cashew cheese, nut butters, etc. – you still have a lot of choices if you have to follow a vegan nut-free diet. Instead of almond milk, choose oats. If you’re looking for cheese, look for an option that uses nut-free ingredients, like hemp seeds. And instead of nut butters, opt for sunflower butter or tahini. And, of course, you always have pasta, lentils and beans, fruits, vegetables and mushrooms at your disposal.

The ultimate guide to eating vegan, even if you have allergies
Here’s how to eat vegan when you’re allergic to soy. | Katerina / Unsplash

How to eat vegan when you are allergic to soy

Soymilk, tofu, tempeh, etc., so many vegetable meats contain soy. Being soy free and vegan sounds like an achievement. But this is not the case. Even though it is out of the question to eat soy, you can still have different types of plant-based milk, such as oats, almonds or coconut, vegan cheese made from nuts or seeds. , dairy-free ice cream of the soy-free variety, legumes and vegetable meats like the Beyond Burger. There is even tofu made from pumpkin seeds and chickpeas.

The ultimate guide to eating vegan, even if you have allergies
Here’s how to eat a raw vegan diet. | Gabrielle Cepella / Unsplash

A raw vegan diet, explained

Following a raw vegan diet means that none of the foods you eat have been heated above 118 degrees Fahrenheit. So that leaves out cooked grains, pasta, bread, beans and legumes. You can, however, have sprouted grains and sprouted legumes, which are whole foods that have started to grow, but have not yet flowered. For the rest, you can eat nuts, seeds, fruits, vegetables, tofu, fermented foods, plant-based milks, and raw nut and seed butters. And, you can make decadent desserts like this raw vegan avocado cake.

The ultimate guide to eating vegan, even if you have allergies
Here’s how to adopt a complete vegan diet. | iStock

The Ultimate Whole Foods, Guide To Vegan Diet

The heart of a complete, plant-based diet is made up of minimally processed and unrefined ingredients. This means completely avoiding or limiting bleached flour, white sugar, white pasta, and oils. But the foods you can eat are always varied: think of plates full of whole grains and roasted vegetables accompanied by bean chili or a creamy dhal. You can also enjoy whole grain bread and pasta in moderation. This bowl of black beans and quinoa, minus the vegan mayonnaise dressing, is a good example of what you can eat on a complete plant-based diet. But, you can even add the dressing if you like; the diet is not as strict as that dictated by allergies. In a plant-based whole-food diet, the idea is to limit, but not always completely, certain foods.

About the Author

Editor-in-chief | New York, NY Kat writes on sustainable food, fashion and food technology. They have a BA in Film and Cultural Studies from Stony Brook University.

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