Vegetarian and vegan diets

There are different types of vegetarian diets:

• semi vegetarian – may eat fish and chicken
• lacto-ovo vegetarian – avoids all meat but may eat dairy products and eggs
• lacto vegetarian – eats dairy products but not eggs
• vegan – avoids all animal products. 

If you’re following a vegetarian and gluten-freeWhen a food has less than 20 parts per million (ppm) of gluten so it is safe for people with coeliac disease to eat. diet you may be more limited in the food you can eat and also at greater risk of nutritional deficiency. This may be more of an issue if you are following a vegan diet and not eating any animal or dairy foods. People with coeliac diseaseA condition where a person is unable to eat gluten as it makes their body attack itself. can sometimes have nutritional deficiencies, such as anaemia due to iron and B vitamin deficiencies, and osteoporosisA condition where your bones lose bone mass and become brittle. because of problems absorbing calcium. There have also been reports that some people on a glutenA protein that is found in the cereals wheat, barley and rye. -free diet eat less calcium which can also be true of people on certain vegetarian/vegan diets. Plan your meals carefully to make sure you’re getting all the nutrients your body needs. 

Protein

If you aren’t eating meat and fish you need to make sure you’re getting protein from other sources. Non-meat sources of protein which are also gluten-free include:

• textured vegetable protein, made from soya, and tofu*, made from soya milk
• pulses (peas, beans, lentils)
• eggs
• nuts / seeds.

Calcium

To have good bone health you need a diet rich in calcium as this can help treat and prevent osteoporosis. Foods rich in calcium include dairy products such as milk, cheese and yoghurts. If you are following a vegan diet you can drink soya and rice milk fortified with calcium as an alternative to cow’s milk. 

Other non-dairy sources of calcium include:

• tofu*
• dark green vegetables such as kale and broccoli
• seeds such as sesame seeds and sunflower seeds
• kidney beans or baked beans
• dried fruit such as apricots and figs
• calcium-fortified soya milk, puddings and orange juice.

You may need to take supplements to make sure you’re getting enough calcium. Your GPGeneral Practitioner, or local doctor or dietitianAn expert in food and nutrition. can give you further information and advice about this. 

Iron

If you don’t have enough iron in your diet this can lead to iron-deficiency anaemia. The following foods are all good sources of iron suitable for a gluten-free and vegetarian or vegan diet:

• pulses (peas, beans, lentils)
• eggs (if you eat them)
• dark green vegetables
• dried fruit
• nuts and seeds.

To improve iron absorption, include food and drink rich in vitamin C with meals, such as fruit juice, citrus fruits and potatoes. 

Try to avoid having a cup of tea, coffee or cocoa with your meals and instead choose to drink these in-between meals.

Vitamin B12

Vitamin B12 is found naturally in foods such as milk and eggs so deficiency is not usually a problem for most people on a vegetarian diet. 

If you are following a vegan diet, alternative sources include:

• fermented soya products
• seaweeds
• fortified margarines
• fortified yeast extracts. 

Many specialist vegan foods are supplemented with vitamin B12 but may not be gluten-free, so it is recommended that you take additional supplements.

Vitamin D

You need vitamin D for calcium absorption and this is made in your body when you get sunlight on your skin. Most people get enough vitamin D this way but some may need to make sure that their diet includes some too. 

Food sources of vitamin D include:

• oily fish
• eggs
• fortified products such as margarine and spreads. 

A vitamin D supplement may be needed for some older people, those who are housebound and those who completely cover their skin outside. Some calcium supplements that are prescribed by your GP may also contain vitamin D.

If you are concerned about meeting your nutritional requirements, talk to your dietitian or GP for advice about your diet and supplementation.

*marinated tofu products may contain gluten so it is best to check each product to see if you can eat it.  Check your Food and Drink DirectoryOur annual Directory of gluten-free food and drink which manufacturers voluntarily submit to. for suitable products.

Meatless Alternatives are listed in your Food and Drink Directory, see the index for different pages.