Whether you’re keto, vegan, paleo, or a flexitarian, it seems almost everyone is avoiding one food group or another these days.
I’ve followed a plant-based diet for about eight years because of my emotional connection to animals. Aligning my lifestyle with my values made me feel more energetic and creative with food, and it gave me a sense of peace.
I don’t believe everyone must be vegan or judge anyone for how they live or eat. I advocate for an inclusive approach where everyone eats more plants and fewer animal products to help the environment and animal welfare rather than a small percentage of us becoming militant, judgemental vegans.
A plant-based diet can be difficult or even unfeasible for people with financial or practical limitations. Veganism can be particularly challenging if you have other conflicting dietary restrictions, such as avoiding FODMAPs or gluten intolerance.
VG + GF = WTF (life as a gluten-sensitive vegan high-protein foodie)
I encountered some health issues last year that led me to seek the support of a naturopath. My symptoms were largely due to longer-term lifestyle issues like stress and poor sleep, but my test results also showed high gut inflammation.
I was eventually diagnosed with non-coeliac gluten intolerance, leading to a whole new level of challenges in navigating my food intolerances when eating at restaurants.
I had an upcoming month-long trip to the United States and was worried about navigating my multiple dietary requirements abroad. I didn’t want to be consumed by finding suitable food at the expense of being present with my loved ones and enjoying my holiday.
My first hurdle arose when booking my flights and realising I could only select one dietary requirement. I could ask for a vegan meal containing gluten or a gluten-free meal containing animal products.
Rather than surrender to whatever slim pickings I could find at the airport, I packed loads of snacks and something substantial to eat between Melbourne and Los Angeles. But internally, I was starting to worry. I already felt restricted and anxious about food in a way I’d never felt in almost a decade of eating a plant-based diet.
Here’s how I navigated balancing a gluten intolerance and maintaining a vegan diet while travelling through the US:
Eating gluten free and vegan Los Angeles, California
Fortunately, at the end of my flight, I arrived in one of the best places in the world for fussy and health-conscious diners.
We headed straight to Gracias Madre in West Hollywood, an all-vegan Mexican eatery with a wealth of gluten-free options. We shared a chopped salad, and I enjoyed a sizzling platter of mushrooms, dairy-free mozzarella, and chipotle peppers served with corn tortillas. I left full and satisfied but still had room for a chocolate walnut cookie from the famous Levain bakery – vegan and gluten free, of course.
We also visited Cafe Gratitude for delicious, wholesome bowls and possibly the best Brussels sprouts I’ve ever eaten. I also had the best salad of my life at Real Food Daily, topped with housemade almond tuna, which I’m determined to recreate at home.
When we didn’t feel like eating at a restaurant, we frequented the renowned Erewhon supermarket, whose amazing meal options ranged from chia pudding to sticky glazed tofu to roasted Japanese sweet potatoes and a kale and white bean salad that I must have eaten at least six times.
If you can afford to buy quality food and transportation to get around the enormous city, Los Angeles is a haven for travellers with multiple dietary requirements. As we boarded our flight to New York, I prayed that I would have equally delicious and nutritious options there.Â
Eating gluten free and vegan in New York City
Our first meal in NYC was at Le Botaniste, an organic-focused restaurant offering several ‘prescription bowls’ with clearly labeled allergens, nutritional information, and the C02 emissions of each meal.
I dug into a hearty bowl of veggie bolognese with quinoa pasta shells, and we also shared some veggie sushi with a delicious dipping sauce, a trio of homemade dips, and flax crackers.
Most mornings, we took the subway to visit Modern Bread and Bagel on the Upper West Side. Everything on the menu is gluten free and kosher, with impressive vegan offerings. I became obsessed with their breakfast sandwiches, loaded with vegan eggs and sausage, and smeared with tofu cream cheese. I also loved their side kale and cranberry salad because… balance.
During a busy day of sightseeing, I had a great casual meal at Jajaja Mexicana, a women-owned, plant-based eatery next to Whole Foods in the West Village. My favourite was the vegan fish taco topped with chipotle almond butter – enough said.
If you’re a sushi fan, I recommend checking out Beyond Sushi, a vegan spot with a separate gluten-free menu. We enjoyed several fantastic sushi rolls and were pleasantly surprised with the most tender and juicy gluten-free, vegan yakitori ‘chicken’ skewers. The restaurant had a great vibe, and the staff were friendly and attentive.
Eating gluten free and vegan in Las Vegas, Nevada
Depending on where you stay, healthy food can be tricky to find in the city of sin. We were in the heart of the strip, and while restaurants were everywhere, vegan and gluten-friendly items were sparse. We often found ourselves at Chipotle for a late dinner after seeing a show, so plan ahead if you want something fancier.
We went to The Modern Vegan almost daily thanks to their friendly service and excellent, extensive menu. They have incredible salads, a delicious pad thai, and these amazing customisable tofu scramble skillets with breakfast potatoes and your choice of toppings. You’ll need to factor in travel as this eatery is located away from the heart of the strip, but it’s well worth it for the incredible array of options.
On our way out of Nevada, we stopped at a small cafe called Down 2 Earth, where I had a fantastic club salad and a decadent gluten-free breakfast platter with a vegan omelet, veggie sausage, crispy hashbrown, and a light, crispy, fluffy waffle. The service was so friendly, and the portions were generous, helping to keep me fuelled for our long drive to Zion National Park in Utah.
Eating gluten free and vegan in Zion National Park, Utah
I came to Zion for the stunning scenery and epic hikes, knowing that eating here would be challenging. I found a few gems, like Thai Sapa, where the chef makes her tofu from scratch and caters well to many dietary requirements.
Most other restaurants in the area were quite meat-heavy, and I often had only a salad or a starter to choose from. We found a lovely DIY salad bar at Sol Foods supermarket and could usually scrounge up some options by making modifications where possible at other eateries.
Bring snacks, protein bars, and staples if you plan a longer stay. Toward the end of the trip, I struggled with food options, especially after long days of hunger-inducing walking and biking.
Tips for finding gluten free and vegan food while travelling in the US
Despite some challenges, I had some delightful dining experiences while travelling through the US, thanks to some thorough prior planning and research. Going to a dedicated vegan business with clearly labelled gluten-free options worked best for my preferences, but this will differ for each person.
If things aren’t well-labelled, call ahead and ask. I found the dining culture in the US to be pretty accommodating; my server was usually happy to double-check or customise something if there was nothing obvious for me to order.
Try to travel with plenty of satiating snacks, as you’re less likely to stumble across something suitable when hunger strikes. If, like me, you are prone to being ‘hangry’ and get brain fog when you get overly hungry, avoid waiting until you’re starving before choosing a meal or restaurant.
My biggest challenge was shifting my mindset – I had to embrace the lack of routine, which I find easier said than done. When I got stressed, I reminded myself that one month abroad is about 12 per cent of the year. Even though not every meal was perfectly balanced or nutritionally optimal, I committed to enjoying myself. I tried not to agonise over each meal to the point of dampening my (and everyone around me’s) experience.
Honestly, I came home feeling a little sluggish and tired and eager to return to cooking for myself. Eating out three times a day got old fast, and even when making the healthiest choices possible, homecooked meals are almost always better for our physical (and financial) wellbeing. That said, it’s been about a month since I got home, and I feel completely back to normal.
If you’re stressing about food on an upcoming holiday, remember that your body is resilient and adaptable. Getting back into a healthy, balanced routine without shame, deprivation, or restriction is the fastest route to feeling like yourself again.
