Gluten free and vegan?

If you’re following or considering following a plant-based diet, we’re delighted to share some top-tips from our dietitian, Katie Kennedy, to help you get the right amount of the nutrients you need from your new eating plan*.

It’s really important that you try to eat 3 meals a day and small snacks between to maintain energy levels. Your meals should be balanced and include some gluten-free starchy carbohydrate e.g bread, wraps, rolls or crackers, pasta, potatoes, rice or other gluten-free grains such as buckwheat and quinoa. Higher fibre versions of these foods are great for maintaining good gut health. Two slices of Schar Vitality Loaf contains over 5g of fibre, that’s 17% of your daily fibre requirements! Team your starchy carb option with a variety of fruits / vegetables and a source of plant-based protein, such as beans, pulses, lentils, tofu and quorn.

Calcium is essential for healthy bones, teeth and hair. The average adult needs around 700mg of calcium every day. Good plant-based sources of calcium include fortified soya, nut or oat drinks, soya yogurts, tofu and fortified breakfast cereals. Products that have been fortified with calcium will state this within the nutritional information panel, provided they have been fortified with a significant amount. Green leafy vegetables, dried fruit, nuts, kidney beans and sesame seeds also contain calcium but can’t be relied upon to provide all of your calcium requirements because they contain other naturally occurring compounds that can reduce calcium absorption.

Iron is essential for making red blood cells and maintaining a healthy immune system. As meat is the richest source of iron, an unbalanced or poorly planned vegan or plant-based diet can be lacking so be sure to include a variety of good plant-based sources of iron in your diet, for example beans, pulses and lentils, tofu, nuts, seeds (including sesame, sunflower, chia and pumpkin seeds) green leafy vegetables such as kale, dried fruits and fortified breakfast cereals. Vitamin C helps the body to absorb iron, whilst some naturally occurring compounds within tea and coffee will reduce iron absorption, so it’s a great idea to have some fresh fruit juice with meals instead of a cup of tea.

Vitamin B12 is essential for maintaining energy levels. For someone following a vegan or plant-based diet, the only available sources of B12 are fortified foods or a nutritional supplements. B12-fortified foods include some breakfast cereals and some brands of soya yoghurts and milk alternatives. Yeast extracts also offer a good, concentrated source of B vitamins for people following a plant-based diet, but they are likely to be unsuitable for those who are also following a gluten-free diet.

*If you are suffering from any existing medical conditions, allergies or intolerances, it’s essential that you consult your doctor or a registered dietitian before making additional changes to you diet.