Vegan vs. Gluten-Free: Clearing Up the Confusion

What Diners Should Know - and What Restaurants Could Do Better

Dining out should be an enjoyable, stress-free experience. But for plant-based or gluten-free guests, it often comes with a side of confusion - and a whole lot of menu decoding.

More and more restaurants are offering vegan and gluten-free options, which is a very exciting step in the right direction. But too often, the two terms are lumped together or treated like they’re interchangeable.

(Spoiler: they’re not.) This mix-up leads to misunderstandings, awkward conversations with servers, and a general sense that dietary needs aren’t taken seriously.

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Why it matters

It’s not uncommon to ask whether a dish is vegan and get a cheerful, “Yes! It’s gluten-free!” in return. While well-intentioned, that answer tells diners that the staff (and maybe the kitchen) may not fully understand what they’re serving. And once that trust starts to slip, it’s hard to feel confident about the rest of the menu.

People don’t choose these diets just for fun. For many, they’re rooted in ethics, health, or medical necessity.

• Vegan diners may be motivated by animal welfare, environmental concerns, or health reasons. While “plant-based” is often used on menus, it doesn’t always mean fully vegan, dairy, eggs, or honey might still be included.

• Gluten-free eaters may have celiac disease, wheat allergies, or gluten sensitivity, meaning even trace amounts of gluten (like crumbs or shared fryers) can cause real harm.

  
  

I recently did a poll on my Instagram and had chats with several followers about their experiences navigating vegan and gluten-free diets. Here are some of the things they shared:

“I once ordered a vegan curry that turned out to contain fish sauce. It wasn’t just a mistake - it felt like a betrayal.”

“Most vegans, myself included, love pasta, bread, and all the gluteny things. So it’s frustrating when places assume ‘vegan’ means ‘gluten-free’ and give us a raw salad instead of real food.”

“As a gluten-free person, I’m often offered a vegan salad as the ‘gluten-free option.’ I’m not vegan, I just can’t have gluten. It’s not the same.”

One gluten-free diner shared their frustration on Reddit:

“It angers me that she works there and doesn’t care enough to truly know the difference and then tell me that it's safe for me to eat.”

Source: Reddit post on r/glutenfree

This highlights how critical it is for restaurant staff to fully understand dietary restrictions and communicate them clearly.

Understanding these motivations helps us go beyond just labeling and move toward genuinely inclusive, respectful dining experiences.

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So let’s start with the basics

Vegan – No animal products at all.

That means:

• No meat

• No dairy

• No eggs

• No honey

• No animal-based ingredients (like gelatin, fish sauce, or chicken broth)

Vegan = 100% plant-based

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Vegetarian – No meat or fish.

May still include:

• Dairy

• Eggs

• Honey

Vegetarian ≠ Vegan, but it’s still meat-free.

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Gluten-Free – No gluten-containing grains, including:

• Wheat (and anything made from it: flour, pasta, bread, breadcrumbs, etc.)

• Barley

• Rye

• Malt (usually from barley)

• Regular soy sauce (unless labeled gluten-free)

Common Menu Abbreviations:

Now, this can be tricky as there is no one agreed-on symbol for Vegan, and a different one for Vegetarian. The most commonly used are the following, but please always check with the key at the bottom of the page or the end of the menu to confirm which is which.

V — Vegetarian

VG, VE, V+, VV — Vegan

GF — Gluten-Free

DF — Dairy-Free

NF — Nut-Free

GFV or V+GF — Vegan and Gluten-Free (less common but can be seen)

VO or VOA — Vegan Option / Vegan Option Available (dish can be made vegan on request)

GF+ — Gluten-Free Option (dish can be modified to be gluten-free)

Some menus also use symbols like 🌱 for vegan and vegetarian or (GF) for gluten-free.

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For Diners: What to Watch Out For

If you’re vegan, gluten-free, or both, you’ve probably learned how to double-check everything. Still, here are a few common things to keep in mind:

1. Don’t Rely on Labels If They’re Unclear

If a menu uses the word “plant-based” or “veg”, check whether they mean fully vegan or just veggie-forward:

• “Plant-based” doesn’t always mean vegan - it might still include cheese or eggs

• “Veg” can mean vegan, vegetarian, or simply vegetable-based

2. Ask questions. Sometimes the most innocent-looking dish can be the trickiest.

Many dishes may seem vegan or gluten-free at a glance, but unless there are clear labels confirming the dish is truly vegan, vegetarian, or gluten-free, always double-check for hidden ingredients like chicken stock or soy sauce containing gluten. Here are some of the most common examples:

• Chicken or beef broth in soups, rice dishes (like risotto), or sauces

• Flour in soy sauce and used to thicken sauces

• Buns, breadcrumbs, gravies, and aiolis - these often cause cross-contamination or confusion

• Butter used for cooking vegetables

• Cheese or cream in dressings or pasta sauces

3. Trust Your Gut - Literally

If a place seems unsure about what’s in their food, or if answers from staff feel uncertain, it’s okay to skip it. It’s your health (or your ethics), and you don’t owe anyone an explanation.

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For Restaurants: What to Improve - And Why It Matters

You don’t need to run a fully vegan or gluten-free kitchen to make a big difference for your customers and become a trusted destination for all dietary needs. Just a few simple tweaks can help guests feel safe, welcomed, and well cared for.

1. Label Smart

A great meal out should come with peace of mind, not a guessing game. Clear, consistent labeling helps diners feel confident about what they're ordering and shows that your restaurant understands their needs.

Label clearly and consistently:

• Vegan (no animal products)

• Vegetarian (no meat or fish—may include dairy and eggs)

• Gluten-Free (no wheat, barley, or rye)

• Both (if applicable)

• Contains common allergens (like dairy, soy, nuts, eggs, or gluten)

Labels and their corresponding legend should be easy to spot both on the printed menu and online ordering platforms.

2. Offer a Few Thoughtful Options

Diners don’t expect a separate vegan or gluten-free menu - but a couple of real, filling, well-balanced options go a long way.

Think beyond side salads:

• Offer nourishing rice or grain bowls that include plant-based proteins like tofu, legumes, mushrooms, or tempeh. Remember, texture matters - adding crunch, chew, or crispness to vegetables makes them more satisfying and helps them stand out alongside meat dishes.

• Stick to familiar formats like noodles, pasta, tacos, wraps, and dumplings. These recognizable dishes appeal to a wide audience, and again, focusing on varied textures - crunchy, chewy, or crisp - adds interest and makes plant-based options more desirable.

• Offer add-ons and substitutions (vegan cheese, gluten-free bread, etc.) to make dishes more flexible.

3. Train All Staff - Including Chefs, Kitchen Crew, FOH

This is a big one. It’s not just about the servers:

• Chefs and kitchen staff should know which ingredients are vegan or gluten-free

• Everyone should understand how to avoid cross-contact, especially with allergens like gluten or dairy

• Servers don’t need to memorize every ingredient, but they should have a basic understanding and know where to find accurate info quickly

  
  
  
  

Good training builds trust - and good reviews

I realize I’ve used the word “trust” five times in this article, and that’s because trust truly is the foundation of a great dining experience. As a restaurant owner, your customers rely on you not just to serve fresh, delicious food, but to understand and respect their allergies, dietary needs, and ethical choices.

Speaking personally, as someone who is lactose intolerant, I know how painful it can be when a meal isn’t safe to eat. But beyond physical health, your guests’ mental wellbeing matters too; many make dining choices based on deeply held values.

By taking simple, thoughtful steps, like clear labeling, staff training, and careful ingredient checks, you can build lasting trust and create an inclusive space where every guest feels safe, respected, and welcome. The difference you make matters more than you might realize.

Looking to offer better vegan and gluten-free options without reworking your entire menu? As an experienced plant-based chef, I help restaurants improve labeling, train staff, and create thoughtful dishes that fit your kitchen flow and meet guest expectations. Let’s connect to make your menu clearer, more inclusive, and more profitable. Find out more about my services.