Gluten-Free and Plant-Based Diet (Key Benefits and Tips)

A gluten-free and plant-based diet offers options like quinoa, rice, and veggies. It may support energy levels and digestion, and with Sunwarrior protein powders, it's easy to maintain it.

Many people begin gluten-free diets only when diagnosed with the gluten intolerance Celiac disease, but there are many advantages in adding more gluten-free foods to any diet.

Sunwarrior produces some of the finest plant-based supplements on the planet. All Sunwarrior products, are completely Gluten-Free!

Until recently, Celiac was the only type of intolerance accepted medically, but Alessio Fasano M.D., director of the University of Maryland Center for Celiac Research released a publication that transforms the rigid previous view of gluten intolerance into a spectrum of gluten sensitivities.

“With gluten sensitivity, we’re standing at the same crossroads that we encountered with celiac disease almost 20 years ago,” says Fasano. “We’re just beginning to understand how it affects certain individuals and are now in the early stages of discovering its molecular mechanisms. We do know that it’s a different condition from celiac disease, which is what patients have been telling us for some time now.”

Fasano estimates that at least 6% of the general population suffers from this sensitivity to gluten. These undiagnosed individuals may feel lethargic and unmotivated. Other symptoms include acne, bloating, diarrhea, cramping, constipation, and rashes.

Read more: Gluten-free Vegan Rolls

The solution is simple; remove sources of gluten from the diet.

A gluten-free diet requires some nutritional awareness. Information is key. Gluten is a protein found in grains such as wheat, barley, or rye. Foods like pastas, cereals, and breads are significant sources of gluten, but gluten can also be found as a filler or preservative in other foods.

Fortunately, many healthy and delicious foods are naturally gluten-free. Beans, seeds, nuts, fruits, vegetables, and also many grains and starches like Corn, Flax, Millet, Quinoa, and Rice don’t contain gluten. Sunwarrior products are specially designed to be gluten-free and hypoallergenic. The ingredients in Sunwarrior products are safe, natural, and suitable for any lifestyle or diet.

Living with gluten intolerance or sensitivity requires diligence in scouring labels and adjusting habits and taste. Let Sunwarrior help.

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Implementing a Plant-Based and Gluten-Free Diet

Starting a plant-based and gluten-free diet might sound like a challenge, but it’s easier than you think! Emphasize naturally gluten-free foods like fruits, vegetables, seeds, and gluten-free grains (like quinoa and rice). Begin by swapping out common gluten-containing items with their gluten-free counterparts (for example, use gluten-free pasta or bread).

Key Nutrients to Consider

When following this diet, it’s important to keep an eye on specific nutrients. Iron, B12, and protein are key players that you don’t want to miss out on. Quinoa, lentils, and chickpeas are great sources of plant-based protein, and leafy greens can help you meet your iron needs. For B12, a supplement could be necessary.

Gluten-Free, Vegan Food List

Here’s a quick list of some naturally gluten-free, plant-based foods to fill your pantry:

1. Quinoa
2. Lentils
3. Chickpeas
4. Sweet potatoes
5. Almonds and walnuts
6. Leafy greens (spinach, kale)
7. Brown rice
8. Sunwarrior protein powders (perfect for smoothies and snacks!)

Healthy Gluten-Free Vegan Meal Plan

Here’s a simple example of a gluten-free, vegan meal plan for the day:

• Breakfast: Smoothie with gluten-free oats, Sunwarrior protein powder, and berries.
• Lunch: Quinoa salad with roasted veggies, chickpeas, and a lemon-tahini dressing.
• Snack: Sliced apples with almond butter.
• Dinner: Stir-fry with tofu, rice, and broccoli.

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Frequently Asked Questions

Is going gluten-free really necessary?

A gluten-free diet isn't necessary for everyone but it can be beneficial for those with gluten sensitivity. Some people find that cutting out gluten helps with digestive discomfort.

Is it possible for a plant-based diet to be gluten-free?

A plant-based diet can easily be gluten-free. Many plant-based foods like fruits, vegetables, seeds, and gluten-free grains (such as quinoa and rice) are naturally gluten-free.

What are the benefits and challenges of a gluten-free, vegan diet?

A gluten-free, vegan diet may support digestion and energy levels for some individuals. However, it’s important to ensure you’re getting nutrients like B12, iron, and protein.

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What should you eat on a plant-based and gluten-free diet?

You can fill your plate with whole foods like quinoa, rice, beans, sweet potatoes, and a rainbow of veggies and fruits.