What Foods Do Vegans Eat?

1. Fruits
   • Fruits are rich in natural sugar in the form of fructose, as well as several vitamins and antioxidants such as vitamin C and beta-carotene. According to several studies, fruits can lower the risk of cancer and other chronic conditions. Eating fruits as part of your diet is beneficial, and doctors generally advise it to boost your intake of whole fruit when attempting to overhaul your diet and eat better. Moreover, fruits serve as a natural sweetener in meals and are a healthy snack alternative to chips or cookies. Fruits are simple to add to your diet and are often filled with water that hydrates the body.
     • The best fruits for a vegan diet include:
       • Acai berry
       • Blueberry
       • Strawberry
       • Blackberry
       • Raspberry
       • Lemon
       • Orange
       • Grapefruit
       • Apple
       • Banana
       • Kiwi
       • Avocado
       • Pineapple
       • Watermelon
       • Pomegranate
2. Vegetables
   • Vegetables and health appear to be strongly linked. Although there are many varied viewpoints on what constitutes a healthy diet, most people agree that vegetables are necessary for optimal health. Vegetables are the most nutrient-dense foods on the planet. All you need is a few tips and tricks to turn them into delectable feasts.
     • The best vegetables for a vegan diet include:
       • Cabbage
       • Broccoli
       • Collard greens
       • Cauliflower
       • Brussel sprouts
       • Kale
       • Spinach
       • Swiss chards
       • Artichoke
       • Asparagus
       • Carrots
       • Mushroom
       • Potatoes
       • Pumpkin
       • Tomatoes
       • Zucchini
3. Grains
   • Grains are consumed by the majority of the world's population. Although some say that grains should be avoided, most health professionals agree that grains should be included in our daily diet. However, selecting whole grains over processed grains is the more healthful option. Grains are essential in the vegan diet because of their high fiber content and adequate protein level. You may use them to make basic yet full meals such as bread, spaghetti, and rice.
     • Best grains for a vegan diet include:
       • Wheat
       • Oats
       • Rice
       • Barley
       • Corn
       • Amaranth
       • Quinoa
4. Legumes
   • Legumes are primarily bean varieties and nutritious powerhouses, particularly for vegans. They're high in protein, fiber, vitamins, minerals, complex carbs, and antioxidants. You won't have to worry about your protein intake if you consume legumes daily. Legumes are ideal as meat substitutes.
     • Best legumes for a vegan diet include:
       • Beans
       • Chickpeas
       • Soybeans
       • Lentils
       • Edamame
       • Green beans
5. Nuts
   • Vegans must eat nuts. Nuts include beneficial fats, which ensure that all vitamin C from fruits and vegetables is adequately absorbed. Put them in your morning dish for a crunchy flavor and an energy boost. You may also incorporate nuts as protein sources to make delicious nut butter and vegan cheese.
     • Best nuts for a vegan diet:
       • Almonds
       • Brazil nuts
       • Cashews
       • Hazelnuts
       • Macadamia nuts
       • Pecans
       • Pistachios
       • Walnuts
6. Seeds
   • Seeds may be small but they deliver a powerful punch. Seeds contain omega-3 fatty acids, which are essential for our heart and brain function. Salads and smoothies can be improved by adding a spoonful of your favorite seeds as a topping.
     • The best seeds for a vegan diet include:
       • Chia seeds
       • Pumpkin seed
       • Sesame seed
       • Sunflower seed
       • Hemp seed
       • Poppy seed
7. Herbs and spices
   • Herbs and spices are crucial for making essential foods taste good and extremely healthy. Some of them have powerful anti-inflammatory qualities that can aid in the treatment of a variety of diseases.
     • The best herbs and spices for a vegan diet include:
       • Turmeric
       • Basil
       • Bay leaves
       • Chili powder
       • Cilantro
       • Cinnamon
       • Garlic
       • Ginger
       • Nutmeg
       • Pepper
       • Saffron
8. Beverages
   • Always check the ingredients list and look for the vegan logo when you buy beverages. If you’re purchasing alcoholic drinks, make sure it’s vegan.
     • Beverages that a vegan can drink include:
       • Water
       • Tea
       • Coffee
       • Fruit juices
       • Vegan soft drinks
       • Alcoholic drinks
       • Water, flavored or sparkling water
       • Smoothies
       • Plant-based milk
       • Kombucha
       • Most sodas
       • Vegan wine and beer
9. Vegan processed foods
   • The basic vegan diet does not forbid using processed foods, but it must not contain any animal-derived substances. A good rule of thumb is always to read the ingredients list before purchasing anything. The best option is to get anything with the official vegan logo.
     • Processed foods that a vegan can eat include:
       • Sugar
       • Vegan cheese
       • Frozen pizza
       • Ice cream
       • Bagels
       • Margarine, cream cheese
       • Potato chips
       • Cookies
       • Spring rolls
       • Pretzels, puff pastry, and waffles
10. Condiments
    • Sauces make food taste fantastic. Anyone who thinks vegan food is bland doesn’t know how to put some flavor in their meals. Pay closer attention to premade sauces or check if they are vegan.
      • Condiments that a vegan can include in their diet include:
        • Soy sauce
        • Hot sauce
        • BBQ sauce
        • Chili sauce
        • Ketchup
        • Mustard sauce
        • Vegan mayo 
        • Vegetable oil
        • Vinegar
11. Tofu
    • Plain tofu is high in protein, zinc, iron, and calcium and includes some cholesterol-lowering omega-3 fatty acids. 
    • Tofu contains up to 350 mg of calcium per serving and about 30 percent of your daily vitamin D requirement, which aids in calcium absorption. 
    • Tofu may be used in virtually any dish except meat, chicken, or fish. Firm tofu works best as it retains its structure when sautéed or grilled.
12. Seaweeds
    • Many seaweeds are excellent sources of minerals such as magnesium, calcium, iodine, iron, and chromium and are great sources of phytochemicals, iron, and many B vitamins.
    • Seaweed can be sautéed with other veggies, added to salads or sandwiches, or used in soups. Vegetarian sushi can be wrapped in sheets of seaweed. 
    • Seaweeds may be toasted or crumbled and used in noodle soups, spaghetti, or rice.
13. Dried fruits
    • Excellent sources of iron, and when combined with some mixed nuts, you have a portable package of iron and protein. Additionally, dried fruits offer a variety of vitamins, minerals, and fiber.
    • May be added to salads, used in chutneys, blended with nuts and seeds to create your snack mix, or stirred into puréed squash and sweet potatoes. 
    • Those that have been chopped up give nutritional value to puddings, fruit-based pie fillings, oat bars, cookies, and hot and cold cereals.
14. Nutritional yeast
    • High in nutrients that vegetarian and vegan diets sometimes lack.
    • Gluten-free, soy-free, and sugar-free, making it an excellent dietary complement for anyone with food sensitivities. 
    • Because of its cheesy, nutty flavor, nutritional yeast may be added to almost any meal or snack for increased protein, vitamins, minerals, and antioxidants. This is a quick way to increase the protein content of vegan foods and give them an unusual cheesy flavor. If possible, choose those with added vitamin B12.
15. Sprouted and fermented
    • When a grain is fermented with yeast or probiotic bacteria, the plant produces enzymes comparable to those that emerge during germination, making the nutrients in plant meals simpler to absorb. This implies that if you eat plant food after regulated fermentation, your body will be able to absorb the nutrients discovered more readily, especially if your digestion is weak.
      • Ezekiel bread
      • Tempeh
      • Miso
      • Natto
      • Sauerkraut
      • Pickles
      • Kimchi
      • Kombucha 

The above items are all high in probiotics and vitamin K2. Mineral absorption can also be aided by including sprouted and fermented foods in your diet.

Vegans, unlike vegetarians, will not consume any food or ingredient derived from an animal. Veganism is a way of life, whereas vegetarianism is primarily a diet.

• Vegetarians typically select their diet for religious or political reasons, as well as for the health benefits that have been documented.
• Vegans hold far more political principles about their food in general, with some people feeling that animals should be protected under many of the same laws that people are.

38 foods that vegans limit or avoid

1. Meat
   • Vegans do not consume animal flesh, including beef, chicken, fish, lamb, goat, or pork. They refuse to consume meat because the entire process of raising farm animals, from birth to death, is cruel and unhealthy.
2. Eggs
   • Vegans do not consume eggs as they are produced by animals. Female chickens, other fowl, and so on are not properly treated in agricultural settings. Egg production, in general, can affect many male birds culled at just a day old as they can't become egg layers themselves.
3. Mayonnaise
   • Mayonnaise may appear to be a harmless sandwich spread, but one of its primary ingredients is egg yolks, which pose the same moral concerns as eating an egg.
4. Pasta
   • Folding eggs into the batter is a traditional method of preparing Italian pasta. Check the ingredient label before purchasing that gourmet bag of fresh noodles at the market.
5. Milk and dairy products
   • Vegans avoid drinking cow, goat, or other animal milk due to the cruelty inflicted on animals in the dairy business. They believe that in the dairy industry, an animal must first be pregnant for it to make milk. Just hours after birth, the calves are forcefully separated from their mothers.
6. Chocolate
   • Dairy is included in many dark chocolate variants. Chocolate with 65 percent cocoa or higher is less likely to contain milk, but check the label before eating it.
7. Margarine
   • Margarine has been the go-to vegan butter substitute for decades, but not all of these products are made with only water and vegetable oil. Some margarine substitute milk for water. Others contain additional ingredients such as whey and casein. Check your labels, or better yet, choose vegan butter.
8. Nondairy creamer
   • Casein is a protein present in all mammalian milk. This component is frequently extracted and used in cheese production, as well as in protein powders. It also has a bad propensity to appear in "nondairy" items. One of the most common instances is non-dairy creamers, which are frequently labeled as "sodium caseinate."
9. Protein bars with whey or casein products
   • Protein bars may be appealing as a meal replacement although many include whey or casein. Both whey and casein are milk proteins derived from breastfeeding cows. 
   • If you are a vegan or vegetarian, you must avoid any foods that include any of these things. Instead, choose vegan-friendly protein bars made from soya, brown rice, or hemp protein.
10. Soy cheese
    • Some manufacturers add casein (milk protein) to these products; talk to the manufacturer if the soy cheese isn’t certified as vegan.
11. Fish
    • Vegans prefer not to eat fish because fish are living beings, and eating fish contributes to overfishing, which might lead to the extinction of some fish species.
12. Worcester sauce
    • Worcester or Worcestershire sauce is a common ingredient that may be used in various recipes. However, many people are unaware that it includes anchovies and anchovy extracts. 
    • Because this is one of those components that may be easily ignored on a food label if you don't know what to look for, vegans must be careful and study the complete list of ingredients before deciding whether to purchase a product. 
    • To eliminate this risk, use vegan Worcester sauces, usually prepared with mushrooms.
13. Gelatin
    • Vegans avoid gelatin as it is made from animal bones, pigskins, and bovine hide.
    • Jell-O, marshmallows, and gummy bears are all examples of delicious delicacies created from gelatin, which is derived from collagen derived from animal byproducts.
14. Vegetable broth
    • Most vegetable broths will list gelatin as an ingredient on their labels as it is used to thicken the broth. Unfortunately, gelatin is frequently derived from animals; thus, vegetarians should avoid it in their diet. 
    • Fortunately, there are various viable substitutions for this component when creating recipes using vegetable broth, such as adding more salt or replacing it with flour or cornstarch.
15. Honey
    • Although many vegans argue whether honey is vegan or nonvegan, honey is not vegan. It takes hundreds of hours for bees to make only a few drops of honey, and this material is essential to the hive throughout the winter months. In the commercial honey process, bees can be mistreated, hurt, and even killed.
16. Castoreum
    • Obtained from beaver secretions and is used to enhance the flavorings of vanilla, strawberry, and raspberry. Castoreum use has declined in recent years because of the difficulties of obtaining it from beavers. 
    • Castoreum is labeled on nutritional information under the umbrella term "natural flavorings," making it difficult to determine whether it is vegan. It is not something a vegan should eat.
17. Insects
    • Insect-based snacks have received a lot of media interest in recent years. Because insects are living beings, vegans avoid eating insect products.
18. Canned figs
    • Include cochineal, a red color generated from insects that are often derived from beetles. Most items that include this chemical will indicate "cochineal color" or something similar on the label. If you want to avoid this component, eat fresh figs or purchase them dried.
19. E numbers
    • E numbers are identifiers for compounds used as food additives. Some are natural, whereas others are man-made. Each of these additives is assigned a unique number, making it easier for producers to identify which ones are present in meals. 
    • Not all E values are appropriate for vegetarian or vegan diets. Reading food labels might be perplexing at first, but it doesn't take long to become acquainted with the ones to avoid. If a product bears the Vegetarian Society Approved vegetarian or vegan brand, you may be confident that the E numbers used suit vegetarians and/or vegans. 
    • If a product lacks a Vegetarian Society Approved trademark, you can contact the manufacturer for further information.
      • Some E numbers that are not suitable for a vegan diet include:
        • E120 Cochineal or Carmine
        • E542 Edible bone phosphate
        • E904 Shellac
        • E901 Beeswax
        • E913 Lanolin
        • E966 Lactitol
        • E1105 Lysozyme
20. Some forms of sugar
    • White sugar derives its color from a refining process that may sometime involve the use of bone char; thus, it's not vegan even if it's not directly an animal product. Don't use brown sugar, powdered sugar, or raw sugar. They are all manufactured from refined white sugar. Some sugar makers are vegan-certified; alternatively, they use maple syrup or agave nectar as a sweetener.
21. Packaged bread with lecithin
    • Lecithin is a dietary additive that is used in a variety of foods, including cereals and bread. However, most people are unaware that lecithin is often obtained from egg yolks or soybeans. 
    • As a result, much popular yeast bread sold in supermarkets will include this component even if it is not specified on the label. 
    • An easier option to avoid this component in packaged items is to buy fresh bread rather than packaged bread.
22. Beer and wine
    • Another thing to be cautious about is alcohol. Animal-derived products are used as a fining agent in several beers and wines. These make the drink less turbid and more visually pleasing. 
    • Isinglass (produced from fish bladders), milk protein, gelatin, and bone marrow are examples of fining agents. 
    • Many stores now include a vegan emblem on the shelf price label rather than the bottle. 
23. Vitamin supplements
    • Certain vitamin supplements should not be consumed by vegans. Keep an eye out for vitamin capsules manufactured from gelatin. They are often “jelly” capsules although plant-based versions are available.
    • Omega-3 supplements are frequently prepared from fish oils; alternatively, opt for omega-3 obtained from algae. Animal products, such as sheep lanolin, can also be used to make vitamin D supplements.
    • Fortunately, vegan-friendly vitamin supplements are plainly labeled at most health food stores.
24. Lard
    • Lard is pig fat that has been rendered. It's a saturated fat similar to butter. It may be used to cook foods, make pastries, refried beans, and even soaps, similar to oils and butter.
25. L. cysteine
    • An amino acid that the body naturally produces. It is used to flavor meat, in some bagels and bread, and some infant formula brands. 
    • L. cysteine is found in large amounts in bird feathers, and it is often taken from the birds' feathers rather than generated synthetically to be used in various goods.
    • L. cysteine is used as a bread conditioner in bread and bagels to aid in the dough-raising process.
26. Bananas
    • Chitosan, a bacteria-fighting chemical made from crab and shrimp shells, appears to be effective as a spray-on fruit preservative. It's most usually used for bananas. To avoid this unusual animal component, go organic.
27. Breakfast cereal
    • One of the most recent and debated vegan disclosures is that cereal may contain sheep oil. Vitamin D3 included in many popular breakfast kinds of cereal in the United States is produced from lanolin. 
    • Lanolin is an oil derived from sheep's wool that is commonly used in cosmetics. This suggests that vegetarians should avoid cereals containing D3. 
    • The good news is that there are numerous nutritious vegan kinds of cereal available online or at your local grocery.
28. Fruit juices
    • According to a recent controversy, some varieties of fruit juice include animal components. As an additional source of omega-3, some packaged fruit juices contain fish oil and gelatin. Many of these juices contain carmine from crushed beetles and are supplemented with vitamin D3 from sheep's wool.
29. Lactic acid
    • Lactic acid is frequently vegan, but this is seldom the case because it is derived from dairy products and meat. Although there are several vegan types of lactic acid on the market, there is also a lot of animal-derived lactic acid.
    • Lactic acid is used in food preservation, curing, and seasoning. It is a processed food component that may be found in pickles, olives, sauerkraut, candies, frozen desserts, certain bread items, fruit preserves, and wine. 
    • Always check for the word "vegan" on the front of the package to ensure that lactic acid is not obtained from animals.
30. Beeswax
    • Beeswax finds its way into everything. It's frequently used to coat a protective coating on fruit, such as apples, to keep them looking fresher for longer. It can also be found in confectionery and sweet coatings.
    • Beeswax may also be found in both natural and non-natural cosmetics and skin care. 
31. Confectioner’s glaze
    • Despite seeming like something from a glazed doughnut, Confectioner's Glaze is a nonvegan ingredient to avoid. 
    • This ingredient is made from crushed bugs and is commonly used to provide a smooth and glossy finish on sweets and baked items. 
    • Be cautious as it may also be referred to as resinous glaze, shellac, natural glaze, or pure food glaze.
32. Oleic acid or oleinic acid
    • Animal fat may be used to produce oleic and oleinic acid. It is commonly found in synthetic butter, vegetable fats, oils, and numerous drinks and sauces. It is one of those tricky substances to avoid.
33. Parmesan cheese
    • Converting liquid milk into solid cheese is a difficult operation, which is why some cheese makers use rennet to speed up the process. 
    • Rennet is a deceptive substance derived from lamb and calf stomachs that vegetarians should avoid. Although not all cheeses include rennet, to be safe, search for "vegetarian" cheese on the label.
34. Chips
    • Although potato and tortilla chips appear vegan, they may include milk components. This is particularly true of flavored chips. Even plain chip variants from certain companies contain milk. If you are a vegan, it is usually preferable to cook snacks at home.
35. Peanuts
    • Toasted peanuts, whether in oil or dry, are sometimes roasted in gelatin made from pig hooves. This ingredient aids in the bonding of salt and other spices used during roasting with the peanuts, resulting in a tastier outcome.
36. French fries
    • French fries on their own are typically vegetarian-friendly, but avoid those cooked in animal fats. Most restaurant fries are now cooked in soybean oil to accommodate allergies, but it's still a good idea to inquire and have a backup plan just in case.
37. Refried beans
    • Unfortunately, the majority of Mexican restaurants that serve refried beans cook them with lard or bacon drippings. Many premade canned versions contain lard, so seek vegetarian cans or check the ingredient labels to ensure no animal ingredients are present.
38. Gel cap medications
    • Because both hard and soft-shelled capsules are created using gelatin or plant polysaccharides, it is critical to read labels before purchasing drugs. If you cannot locate your prescription in a vegetarian-friendly capsule, you can purchase empty variants.

A vegan lifestyle or veganism is considered good for an individual and the planet. Veganism focuses on the exclusion of all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose. Thus, it emphasizes living in harmony with nature.

Vegans do not eat any animal products including meat, fish, poultry, and dairy. They also do not wear or use any products that may involve animal exploitation, including leather and silk goods. 

A vegan diet is also suggested to improve your overall health and longevity. This may particularly happen when you focus on whole foods such as fruits, vegetables, whole grains, nuts, and seeds along with regular physical activity and mindfulness about total daily calorie consumption.

Studies suggest that a vegan diet may:

• Reduce inflammation in the body
• Improve heart health
• Help regulate blood sugar levels
• Promote weight management
• Reduce the risk of certain cancers such as colon cancer
• Help manage blood pressure and cholesterol levels
• Improve mood and mental health

Because the vegan diet is completely plant-based, you may need to exclude several healthy foods of animal origin such as fish and eggs. Such diets may increase the risk of certain nutritional deficiencies including protein, vitamin D, vitamin B12, omega-3 fatty acids, zinc, and iron.

A restrictive dietary pattern may also be difficult to follow in the long run since you may not find enough vegan options everywhere. To avoid nutritional deficiencies, you may consult a qualified nutritionist to help you smartly frame your diet. They may suggest nutritional supplements if needed.

Some of the smart food choices you can make to avoid nutritional deficiencies include:

• Vegan protein sources such as soy, tofu, nuts, seeds, and lentils
• Vegan calcium sources such as plant-based milk, fortified fruit juices, broccoli, kale, and tofu
• Vegan omega-3 fatty acid sources such as nuts, seeds, and vegetable oils
• Vegan iron sources such as soy, nuts and nut butter, spinach, and fortified cereals
• Vegan vitamin D sources such as fortified plant-based milk, yogurt, cereals and juices, mushrooms, and sunlight.

Because it is difficult for a vegan diet to meet all nutrient demands, some people become what is called flexitarian or semi-vegetarian. They mainly consume plant-based foods while eating animal-origin foods (such as meat, poultry, dairy products, eggs, and seafood) occasionally or in small proportions.

Other dietary options are a pescatarian or a lacto-ovo vegetarian diet. Lacto-Ovo vegetarians can eat all foods except meat, seafood, and poultry. They eat eggs and dairy items in addition to plant-based foods. Pescatarians, on the other hand, can consume fish and other seafood as well.