Thriving on a Gluten-Free, Plant-Based Lifestyle

When I first transitioned to eating plant-based, I never imagined I’d also have to navigate being gluten-free. Like many people, my gut changed after getting COVID in 2022, and gluten just didn’t sit right with me anymore. At first, it felt overwhelming. Would I be able to eat enough variety? Would I lose balance in my diet? The good news is: with a little creativity, planning, and awareness, eating gluten-free and plant-based can be not just doable, but truly healthy and satisfying.

Why I Eat Gluten-Free and Plant-Based

For me, the choice is both about health and lifestyle. Plant-based eating supports heart health, reduces inflammation, and aligns with my values. Going gluten-free was non negotionable as I developed a gluten allergy after becoming sick with COVID.

Building a Healthy Gluten-Free, Plant-Based Plate

When people hear “gluten-free,” they often think of packaged breads, pastas, or processed snacks. But gluten-free eating doesn’t mean loading up on substitutes, it’s more about leaning into whole, naturally gluten-free plants.

Here’s what I focus on:

• Whole Grains (gluten-free by nature): Quinoa, brown rice, white rice, and certified gluten-free oats. These keep meals filling and nutrient-dense.

• Legumes: Pinto beans and lentils are my favorite but, I also love chickpeas, black beans, and edamame, which give me protein, and fiber.

• Fruits & Vegetables: The foundation of every meal. I aim for variety and color to make sure I’m getting a full spectrum of vitamins and antioxidants.

• Healthy Fats: Avocado, flaxseed, chia, hemp hearts, walnuts, and pumpkin seeds.

• Fermented Foods: Sauerkraut, kimchi (without fish sauce), and coconut yogurt for gut health.

Eating Out Without Stress

Eating out gluten-free and plant-based can be intimidating. My approach is simple:

• Check the menu ahead of time. I look for dishes built around vegetables, rice, gluten free dough, or beans.

• Ask clearly and kindly. I’ve learned that most restaurants are willing to make small changes when I explain.

• Stick with naturally safe options. Buddha bowls, salads with beans, and veggie-based dishes are usually a win.

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Pro tip: I keep a mental list of my go-to restaurants that “get it,” so I’m never caught scrambling.

How I Keep It Balanced

It’s easy to fall into the trap of eating only rice and veggies when you’re avoiding gluten, but balance is key. I make sure to:

• Rotate my grains and legumes to avoid nutrient gaps.

• Pay attention to protein, pairing beans with seeds or grains.

• Supplement when needed (like B12 and sometimes vitamin D).

Health isn’t about perfection, it’s about consistency. And this way of eating keeps me energized, clear-headed, and strong.

A Message for Anyone Starting Out

If you’re new to gluten-free and plant-based eating, give yourself grace. It’s a learning curve, but one that gets easier every week. Start by focusing on what you can eat, there’s so much abundance in whole plant foods.

Remember, you’re not just surviving without gluten, you’re thriving with plants!