Tips For Starting A Gluten And Dairy
Removing gluten and dairy from your diet can feel overwhelming, but there have never been more dairy-free and gluten-free options available in the grocery store. Here are a few tips to help you ease into the process.
- Take inventory of your pantry and refrigerator foods and purge anything with gluten and dairy to give yourself a clean slate. Pay special attention to any processed foods’ labels to ensure there aren’t any hidden gluten or dairy ingredients.
- Educate yourself on ingredients you need to avoid so you don’t inadvertently eat something you’re trying to avoid.
- Remember, there are way more foods you can eat than foods you can’t, so focus on building your diet around real, whole foods that are nutrient-dense and easy to mix and match.
- For any packaged or processed foods, look for the certified gluten-free symbol to avoid gluten and the certified vegan or Pareve symbols to avoid dairy products. Anything that’s labeled “Whole30 compliant” is also gluten and dairy-free. These are a great “shortcut,” so you don’t have to read the whole label, and you can rest assured they haven’t been cross-contaminated. When eating out, let your server know you can’t have gluten or dairy to ensure they don’t serve any sauces or seasonings with hidden gluten or dairy ingredients.
Gluten + Dairy Free Coronavirus Grocery List
Heres a list of some gluten and dairy free shelf-stable or frozen foods. Im going to list some general items as well as specific brands and products. Coronavirus aside, its always good to have a few extra items that will last during any emergencyor sickness.Please note this list is not to make light of or poke fun at the coronavirus. Nor is my intention to create more fear. Theres a lot of uncertainty surrounding this in the U.S. and I just wanted to offer a helpful grocery list for those with allergies who want to prepare.
While I originally had other content planned for this week I thought this list would be a bit more helpful right now. Im in a lot of different Facebook groups for people with food allergies and I keep seeing people ask, what should I be stocking up on?. So heres a list of gluten and dairy free items that are easy to keep in your cupboards or freezers during this coronavirus outbreak.
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Kitties will thrive if you feed them the best dry cat food. Trouble is, there are so many meal choices on offer, its not easy to decide which one to buy. As youll see in this guide, some formulas may better suit a particular diet and some will even help with health issues such as an overproduction of hairballs.
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When Should I Eat An Anti
Before we get into the shopping list, there are many reasons why someone would try an anti-inflammatory diet.
- If you struggle with chronic inflammation due to an autoimmune disease such as Rheumatoid Arthritis
- When youre recovering from being glutened and want to calm your digestive system
- If you are struggling to identify possible food intolerances and get back to a general healthier way of eating such as the Arbonne 30 Days Program.
An anti-inflammatory diet is not a cure all for health conditions, but is often recommended by doctors and dietitians as a helpful tool to work along side medications and other treatments.
In addition, anti-inflammatory eating is generally recognized as a healthier way of eating and may even lower your chances of developing other issues.
If youre curious about trying an anti-inflammatory diet, be sure to discuss it with your doctor or a Registered Dietitian.
Condiments Sauces And Spices
Many products in this category contain gluten ingredients, and even single-ingredient products like spices can be subject to significant gluten cross-contamination.
- For spices, Spicely is certified gluten-free, and McCormicks will clearly label any gluten-containing ingredients, but does not test for cross-contamination.
- Heinz ketchup and Frenchs yellow mustard are considered gluten-free, as are some popular salsa brands.
- Salad dressing can contain gluten ingredients, although many do not. Organicville salad dressings are certified gluten-free.
- Dont buy soy sauce unless its specifically labeled gluten-free.
Also Check: Gluten-free Italian Dressing Recipe
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Please Note That Ingredients Processes And Products Are Subject To Change By A Manufacturer At Any Time
Gluten free dairy free gift ideas. Gluten & dairy free diet: In a mason jar with a ribbon around the side and a handwritten recipe for yogurt parfaits. I cant wait to try them all!
5 out of 5 stars. Get the gingerbread granola recipe. In a cellophane bag tied with some christmas ribbon.
Soup & stew dairy free & gluten free instant pot recipes Each meal includes fruits, vegetables, carbohydrate, and protein with a shopping list for the week to make healthy lunches easier! 25 delicious gluten free & dairy free instant pot recipes.
Easy gluten free dairy free lunches #1. Lets start with the soup and stew! Including lots of chocolate, cookbooks, gift vouchers, alcohol, gift boxes and more!
What to get your paleo, vegan, gluten free, dairy free, toxin free, nut free, everything free, health crazed friend for christmas! Gluten and dairy free christmas gift guide. See more ideas about recipes, food, cooking recipes.
Ive tried a lot of chocolate chip cookie recipes. These are easily made with $2.99 floral tree forms you can find at any craft shop or order on line, some colorful pushpins and colorful candies. Another gift thats a fun craft for the younger kids to help make is a candy tree.
This is the closest ive found. Bell peppers, tomatoes, and cucumber slices. Whether you need gluten free instant pot recipes or dairy free instant pot recipes, these great ideas fit both menus.
Melting pot fudge gluten free gift box ideas Gluten free
Mason Jar Brownie Mix Recipe Brownie mix
Dairy Free Breakfasts And Snacks
Boston Cream Pie Oatmeal A superfood breakfast treat, this oatmeal is made with a boost of protein and natural ingredients for a satisfying dairy free breakfast that tastes like dessert.
Almond Butter Breakfast Cookies This wholesome healthy recipe is made with simple ingredients and no refined sugars so you can have cookies for breakfast guilt free!
Egg Wraps Made with just 2 ingredients and high in protein, these wraps are quick to whip up and easily customizable with all your favorite fillings.
Gluten Free Zucchini Muffins Made with fresh produce, dark chocolate chips, and a blend of gluten free flours, these muffins are soft, fluffy, naturally sweetened, and full of fiber to keep you full.
No Bake Cowboy Cookie Energy Bites Made with better-for-you ingredients, this gluten free dairy free breakfast recipe is everything you love about cowboy cookies in the convenience of a no bake bite.
Dairy Free Chia Pudding with Peaches Loaded with fresh fruit, chia seeds, and plant-based protein, this breakfast is quick to prepare and guaranteed to satisfy even the pickiest of eaters.
Grape Smoothie Sweet, refreshing, and ready in minutes, this dairy free smoothie can easily be customized with add-ins like gluten free oats, chia seeds, and plant-based protein for a crowd-pleasing recipe.
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How To Start A Gluten And Dairy
Transitioning to a gluten and dairy-free diet can feel like an intimidating leap to make but it doesn’t have to be. In fact, the majority of whole foods are naturally gluten and dairy-free, and new gluten and dairy-free food options in grocery stores are making it easier to find compliant foods than ever before. By focusing on all the foods you can still eat, learning how to read a nutrition facts label, understanding hidden ingredients, and finding gluten and dairy-free substitutes for some of your favorites, you can build a diet that suits your dietary needs without sacrificing delicious food.
Keep It Simple Menu Plan From Eat Dairy Free
As written here, this combination menu plan and printable shopping list should feed 4 people for one week . For one- or two-person households, you can halve the shopping list. For larger households, you can double it. Most of these dishes do freeze well.
This entire menu plan is completely dairy free. Its also optionally egg-free, gluten-free, tree nut-free, peanut-free, and soy-free. Note that eggs are recommended for a couple of the gluten-free options.
Read Also: Whole Foods Gluten Free Cookies
Meal Prep For The Week
If you dont have much time to cook on weekdays, its a good idea to make some of these recipes ahead. Many of them can be stored in the fridge for 3-5 days just use airtight meal prep containers or jars.
I personally love making ahead the Mediterranean Salmon Bowl, the Avocado Chicken Salad and my 5-Minute Mediterranean Bowl. Follow the instructions in the individual recipes, so that your food stays fresh for more than a day!
Why Is The Mediterranean Diet Easy To Stick To
There are a number of reasons why the Mediterranean diet is simple and non-demanding. First off, you do not have to starve. The Mediterranean diet plans are balanced and include all the essential nutrients needed for the proper functioning of your body. There are a couple of insignificant restrictions on the foods you may eat. You may eat as many times a day as you want. Moreover, you are allowed to have nuts, seeds, and berries as your snacks in-between meals . Practically, you can eat whenever you want during the day and benefit from it.
Another reason why following the Mediterranean meal plan is not hard is that it does not require you to count calories . Your main task on the diet is to cut down on unhealthy foods. Practically, you need to substitute products high in unhealthy fats and sugar with healthier ones. Thus, you will naturally reduce your calorie intake.
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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.
Shop The Perimeter Of The Grocery Store First
The perimeter of the grocery store is where youll find fresh produce, meats, dairy products, and other naturally gluten-free foods. These are also healthier choices since they are whole and unprocessed.
If you do come across processed or packaged versions of whole foods, check the ingredients label to make sure there is no added starch, wheat, or gluten-containing ingredients.
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Keep It In The Refrigerator
Dairy Case:
- Eggs Although they are located in the dairy case, eggs come from chickens, and are free of dairy products.
- Milk Alternatives Numerous Soy, Rice, and Potato Milks have been spotted in quart-sized containers in the refrigerated section.
- Brand Specific The dairy case also houses several brands of dairy free foods. Check our product review section for more information on Smoothie drinks as well as alternatives for Butter, Cheese, Yogurt, Sour Cream, and Creamers.
Vegan Options:
- Tofu Soft, Firm, Extra-Firm, Pre-Baked, Lightly Fried, Dessert style, so many choices and an abundance of ways to use it in cooking, smoothies, and baking.
- Brand Specific There are many Meatless-Meats on the market, but several do contain casein or lactose. Check our product review section for some true vegan options, or look for vegan on the label to ensure it is free of all animal products.
Fresh Pastas:
- Asian Style Won Ton wrappers, rice paper , and spring roll pastry are easy to find.
- Un-Stuffed Fresh linguini or angel hair is always a deserved treat!
- Brand Specific Dairy free raviolis and perogies can be found. Check the Frozen Entrée category in our product reviews, and nose around in the refrigerated and freezer sections of natural food grocers.
Prepared Foods:
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Calcium Not Just From Dairy
Adults need 700-1000mg of calcium in our diets, per day. Pregnant, post-menopausal women and older adults may need more. In general, we are led to believe that we do not obtain sufficient calcium if we do not consume milk and dairy produce. However, calcium is readily available in foods such as canned fish , green leafy vegetables such as watercress, kale and broccoli, nuts, seeds, dried fruit, pulses and whole grains, and is increasingly fortified in a variety of foods. If you are following a dairy-free diet, try to ensure it is nutrient dense and full of whole foods. Speak to your GP if you suspect you may be at risk of nutritional deficiency including calcium deficiency.
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Breads Cereals Pasta And Grains
- Low-FODMAP, Gluten-free Bread
- I use UDIs gluten-free white sandwich bread or hamburger buns
- Not all the UDIs bread products contain low-FODMAP ingredients, make sure to check labels
- Most of these are not-vegan as they contain egg ingredients
Why Go Gluten Free
Gluten has been a big target for the dietary and wellness media for a few years, but who actually is at risk and should be avoiding products containing gluten? Should everyone? There are two main groups that are negatively affected by gluten: those with Celiac Disease and those with Non-Celiac gluten sensitivity.
Celiac Disease
Celiac disease is an autoimmune disorder and the most severe form of gluten intolerance, affecting approximately 1% of the population. As an autoimmune disorder, the body attacks itself, specifically ingested gluten, which damages the lining of the gut, causing nutrient deficiencies, anemia, and severe digestive issues.
Non-Celiac Gluten Sensitivity
Those who face issues of gluten sensitivity but do not test positive for Celiac disease are a part of a group known as non-Celiac gluten sensitivity. Research is limited in the number of individuals affected, but estimates consider up to 13% of the population could fall within this group. Symptoms of non-Celiac gluten sensitivity include diarrhea, stomach pain, tiredness, bloating, and depression. Non-Celiac gluten sensitivity is not yet fully explored, but it is hypothesized that some individuals who fall into this category may suffer gluten sensitivity symptoms due to other causes and/or conditions.
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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.
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Tortillas made from corn and alternative flours
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Breads, bagels, buns and English muffins made from alternative flours
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Cauliflower-based breads, tortillas and pizza crusts
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Prepared pie crusts made from alternative flours
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Gluten-free cupcakes
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.
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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.
