The Autism Community In Action
Any = Most supermarkets
All other products can be found in health food stores and/or online.
If your local market does not carry the GFCF foods that you need, be sure to speak with the buyer or manager to ask for a special order and/or to carry the item on the market shelf.
Remember – The status of FOOD CAN CHANGE!! Please read LABELS! When in doubt please call the manufacturer!
If you find a product that is no longer GFCF – please contact us.
What Snacks Are Gluten
Snacks dont have to be processed, pre-packaged foods! Whole foods make quick, delicious, and cost effective snacks. Rather than reaching for snack packs or crackers, consider choosing:
- Fruit and nut butter
If you do choose pre-packaged processed foods for a snack, be mindful of labels. Youll begin to notice certain brands that are known for being gluten and dairy-free. Snacks labeled vegan or paleo are often safest, but be sure to always double check and weigh the risks of contamination for yourself.
Get my full list of the best gluten-free and dairy-free snacks.
How To Shop For Gluten
Shopping for gluten-free and dairy-free foods may not be as difficult as you think. Not only are many of the foundational foods we eat gluten-free and dairy-free, but products market to other groups, such as vegans, also guarantee the absence of milk-based ingredients! Further, shopping gluten and dairy free fits well within the recommendations for many other proposed healthy eating habits, such as shopping the perimeter of the store or buying more whole foods with fewer ingredients. So grab your pen and paper or pull up the notes on your phone, and let’s get started!
Raw and Unprocessed
First, try to buy raw and unprocessed foods to cook from scratch yourself. By doing this, you can control and eliminate a lot of the unnecessary additives in your food and become more aware of the ingredients you ingest. Raw and unprocessed foods often have fewer ingredients in them as opposed to their cooked and processed counterparts. The culmination of a diet based on processed foods, each with many of their own additives, not only contribute to you ingesting foods that are not necessary to your diet or health but also open more opportunities to expose yourself to gluten or dairy-contaminated foods.
Also Check: How To Grow Your Glutes Fast
Tips For Starting A Gluten
Learn how to improve your health, reduce inflammation, and fight chronic disease with these tips for starting a gluten-free and dairy-free diet. This article reviews the basics and a plan for eliminating both gluten and dairy.
The terms gluten-free and dairy-free seem to be everywhere lately. Many people go gluten-free and dairy-free to help manage chronic disease, food sensitivities, and inflammation.
Both gluten and dairy are common allergens and and can cause issues in many people. But, what are the best ways to get started on a gluten-free and dairy-free diet?
Breads Snacks Cereals Cakes And Pastas
- Almost anything you buy in these categories should be specifically labeled “gluten-free,” including cereals, breads, and snack foods.
- Most grocery stores carry a few of these gluten-free staples, and somelike Whole Foods and Fresh Market may boast a wider selection. But you may find the best selection online.
Don’t Miss: Gluten Free Bread Without Xanthan Gum
Dairy Free Gluten Free Grocery List
Some of the links in this post might be affiliate links. This means that if you click on the link and make a purchase, Ill receive a small commission at no extra cost for you, which helps me cover the costs for this blog.
This is a healthy dairy free gluten free grocery list you can use when grocery shopping on a gluten free dairy free diet.
Focus On The Foods You Will Be Eating Not Those That You Will Be Removing
One of the easiest things to get hung up on when going gluten and dairy-free is what you cannot enjoy anymore. Ice cream, cheese, bread, pizza Trust me, this is the biggest thing that I struggled with. I couldnt imagine my life without some of my favorite foods.
I found that by shifting my attention to all the new foods I could try and could enjoy that I was eating very yummy and even healthier foods with this shift in my diet and mentality.
When you understand the basics of a gluten-free diet, you can focus on the foods that are naturally gluten and dairy-free, and safe for following this diet.
Not sure which foods are safe on a gluten and dairy-free diet? Learn which foods are naturally gluten and dairy-free.
Don’t Miss: Milk Bar Gluten Free Cake
Health Benefits Of Dairy
Milk and dairy foods in moderation can be healthy to the larger population who does not suffer with related allergies or sensitivities. For these individuals, milk and dairy foods can be a source of calcium and vitamin D, as well as other proteins and essential nutrients.2 Further, the American Heart Association recommends 2-3 servings of fat-free or low-fat milk for adults and children, and 3-4 servings for teenagers and older adults per day.3 However, for those who cannot consume dairy-based products, the alternatives can still provide many of these benefits, and these benefits can also be provided through dietary supplements or more diversity in the diet.
Getting The Nutrients You Need
Restricting foods in your diet can increase your risk of nutritional deficiencies. According to a 2016 study in Clinical Nutrition, gluten-free diets are lacking in fiber, vitamin D, vitamin B12, iron, zinc, magnesium and calcium. These nutrients are important to digestive health, energy production, bone strength and immune function.
If you’re also cutting out dairy, your calcium intake can be severely limited. Calcium and vitamin D work together to support bone health a deficiency in both nutrients can lead to weakened bones and osteoporosis. It’s important to identify alternative sources of these nutrients in gluten- and dairy-free foods and include them in your daily diet.
Regularly eating these gluten- and dairy-free foods will help you get enough of these important nutrients:
You May Like: Can You Substitute Gluten Free Flour For Regular Flour
Dairy Free Pantry Stocking Printables With Shopping Lists For All
In the 2nd edition of Go Dairy Free: The Guide and Cookbook, I promised readers a bunch of helpful new support pages on my site. And this one is a little bit of an extra. I decided to whip up a printable dairy free pantry stocking list that will allow you to make any recipe in Go Dairy Free using the produce and proteins you have on hand. Being prepared is key with special diets, and nothing prepares you more than a well-stocked pantry.
The original all-inclusive list I created got a bit messy as I attempted to cater to various dietary needs. So I decided to break it up into 5 separate pantry stocking printables! Choose whichever list works for you. They include Just Dairy Free, Vegan / Plant-Based, Gluten Free, Soy Free, and Nut Free.
And of course, all of them are dairy free as long as you choose your brands wisely. You can find out the specific products I use in recipe testing here: Go Dairy Free Ingredients & Brands.
Breads Rolls & Bakery
Navigating the Bakery department if youre gluten-free can feel intimidating. Fortunately, favorite brands Udis Gluten Free and Canyon Gluten Free Bakehouse have plenty of delicious options like gluten-free breads, bagels, tortillas, cookies and more.
Tortillas made from corn and alternative flours
Breads, bagels, buns and English muffins made from alternative flours
Cauliflower-based breads, tortillas and pizza crusts
Prepared pie crusts made from alternative flours
Don’t Miss: Dairy Queen Ice Cream Gluten Free
Are You New Here I Also Have The Following Posts To Help You Live Gluten
and of course, you should join my EXCLUSIVE Facebook community Stress-Free Gluten-Free by clicking here!
The gluten-free guide below is based on personal experience and research. Always be sure to discuss any medical changes with your doctor for your personal medical needs. Additionally, this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. My full disclosure isnt that interesting, but you can find it here.
Learn About How To Cope With Becoming Glutened Or Dairy
Everyones body responds differently to these two ingredients and when you take them out of your diet, your physical response will become much greater than when you were giving it a steady stream into your body.
While you may not know how big or small your reactions will be, it doesnt hurt to consult either your doctor or a few websites to find out the best ways to combat becoming glutened or dairy-ed.
Read here for my full step-by-step process for menu planning on a gluten and dairy-free diet.
I offer a weekly gluten-free dairy-free recipe and menu planning service called if youd love some inspiration and support on getting tasty healthy meals to the table.
Also Check: Are Annie’s Bunny Grahams Gluten Free
Where Can I Purchase Anti
The great thing about anti-inflammatory foods is you really can buy them almost anywhere! While your local grocery store and farmers markets will have lots of great options, there are also lots of places you can order online to get some special foods you may not find at your local store. Plus, ordering online is easy and you may even find better prices.
My favorite places to order anti-inflammatory foods online are:
Grab your FREE copy of Gluten-Free Made Easy!
15+ pages of essential resources to make living gluten-free totally stress free.
Advantages Of A Vegan Gluten
This weekly meal plan takes the guesswork out of what to eat for the week.
But dont worry we give you options to make it a easy and flexible plan for healthy vegan, dairy & gluten-free meals.
These recipes are pantry and leftover friendly. Perfect for healthy meal planning and weekend meal prep.
This one-week vegan meal plan includes everything you need to eat a vegan gluten-free diet for breakfast, lunch and dinner plus a few desserts for the week. Well leave snacks up to you.
You May Like: Is Fish Sauce Gluten Free
Unsalted Raw Nuts And Seeds
It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes.
This article may contain or other affiliate links, which means I receive a small commission if you make a purchase by clicking those links.
Amie’s#1 Best-Selling Cookbook
Over 200 vegetarian recipes free of gluten, dairy, soy, sugar, eggs, peanuts, corn and other inflammatory foods.
What Is A Gluten And Dairy
A non-dairy, gluten-free diet is fairly self-explanatory avoid dairy or dairy-derived products and avoid foods containing gluten. Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others find that this diet relieves digestive issues or helps them feel more energized. A typical American diet has historically included many dairy and gluten products, but there are still plenty of delicious food options available that are free of these ingredients. Besides whole foods like fruits, veggies, nuts, and non-wheat grains, nearly every grocery store now carries a variety of gluten-free and dairy-free alternatives to your favorite foods.Your reasons for starting a non-dairy, gluten-free diet might affect how you approach grocery shopping. For example, if you have severe allergies or intolerances, then avoiding potential cross-contamination will be much more urgent for you than for someone electing to ditch gluten and dairy for lifestyle reasons. No matter the circumstances, there are still plenty of foods to enjoy on a gluten and dairy-free diet.
You May Like: Best Resistance Bands For Glutes
Aidells Chicken Meatballs And Chicken Apple Sausage
These are a great quick-fix ingredient to have on hand, either in the fridge or freezer. We dont have a ton of time in the evenings to make dinners from scratch so if were in a pinch, we often rely on one of these two for a fast dinner.
We like them on their own with a few sides, with a pasta sauce over noodles, or cooked then served over salad.
What To Eat On A Dairy Free Gluten Free Diet
There are many, many foods you can eat once you cut out gluten and dairy out of your diet. The simplest way in my opinion is to buy minimally processed, fresh whole foods that you already know and love. This list comes with over 130 foods in different categories that you can put on your weekly grocery list. Here are the main food groups you want to include on a dairy- and gluten free diet:
Since gluten and dairy are so common , even if a product doesnt necessarily scream: I have gluten in me!, its always best to read labels and if possible to buy products that are certified gluten free .
Heres the list with dairy- and gluten-free foods you can buy at the grocery store.
Recommended Reading: Is Gluten Free Pizza Keto
Coffee Tea Soda Fruit Drinks And Alcohol
- Unflavored coffee and plain black or green tea should be gluten-free, but flavored varieties may not bestick with those labeled “gluten-free” to be safe.
- The most popular sodas in the United States, including Coke and Pepsi, are considered gluten-free. AriZona bottled iced teas also are considered gluten-free, and the vast majority of energy drinks are considered gluten-free.
- Juice made from 100% fruit should be gluten-free, but fruit drinks made from fruit plus other ingredients may not be. Be particularly wary of green smoothies, since they can contain wheat and barley grass.
- You’ll need to buy gluten-free beer, since conventional beer contains glutensafe brands will be prominently labeled “gluten-free.”
- Wine is considered gluten-free, although you should be wary of flavored wines.
- All distilled alcohol is considered gluten-free even if it’s made from gluten grains, but some people report reacting to gluten grain-derived alcoholic beverages. If you’re one of them, stick with alcohol not derived from gluten grains, such as rum or tequila, or with gluten-free vodka .
Ultimate Gluten Free Shopping List 2021
Last updated on by Adam Bryan. This post may contain affiliate links.
Navigating the aisles of the grocery store doesnt have to be hard anymore thanks to this comprehensive gluten free shopping list.
Whether if youre gluten free, suffering from Celiac Disease, or just trying to find a way to eliminate wheat and gluten from your diet, this listing of gluten free products is exactly what you need.
So with that being said, lets check them out!
Read Also: Udi’s Gluten Free Pizza