Going Gluten And Dairy
Are you just starting out going gluten and dairy-free? Check out these top 10 tips for going gluten and dairy-free for beginners.
Note: I am a proud Amazon, Chomps, MunkPack, and Thrive Market affiliate and am happy to recommend their service and products to you. Please know that as an affiliate, I may receive a small commission on the products you purchase after clicking through my links. For more info, please see my disclosure policy here.
In the time Ive been writing this blog, many folks have come in to read about how I stock my and my . Its clear to me that while these food intolerances are definitely more abundant than they used to be, a lot of folks are looking for guidance on where to start when they want to take these foods out of their life .
Arent sure if you have a food intolerance?
I remember when I started going gluten and dairy-free, it was a huge milestone in my health. Not only did I start within just a few days in terms of bloating, gas, diarrhea and my other digestive symptoms, but my other non-digestive symptoms vanished quickly too skin rashes, itchiness, dandruff, , and mental fogginess.
Read more about food intolerance symptoms here.
Although it was a huge benefit to me to take these foods out, I also remember it being super hard to make the commitment, because it was just too difficult to think about my life without my favorite bread and dairy products that I loved so much.
Lactose And Gluten Intolerance Diet Guidelines Dos And Donts
Sticking to any diet can be difficult, but sticking to one that is a result of a disease or condition can be even more restrictive and difficult. Take for instance both a lactose and gluten intolerance diet, which often go hand in hand in people with candida overgrowth. Both have a pretty stringent list of dos and donts and not following those rules can lead to unpleasant symptoms.
Lactose intolerance literally means what it says your body simply cannot tolerate lactose. This very common condition is caused by a shortage of lactase in the body and becomes more and more common with age. Lactose intolerance constipation is common, as is general tummy trouble if a proper diet is not followed. Here are some dos and donts for people dealing with lactose intolerance:
DO: Keep lactaid pills handy. If you are faced with a dairy dilemma, youll be glad you have them on hand.
DO: Read labels! Even some medications can contain lactose, so its important to not put yourself in a milky mess unknowingly.
DONT: Rule out dairy altogether long term. Provided you remained on a lactose-free diet for a considerable amount of time and your symptoms were not severe to begin with, with a little research, you can find hard cheeses such as Gouda and other dairy-ish products that can make your diet more tolerable, but watch out because tasty cheese is also a cause of constipation, a tummy trouble youd likely rather do without.
Hot Chicken And Veg Curry
INGREDIENTS
Toppings olives, pepperoni, peppers, anchovies, choose what you like
Base
7g fast action dried yeast
1 tbsp semolina
1 tsp salt
To make the base you need a food processor or mixer. Add the salt and the yeast into the processor and then add 275ml lukewarm water. Mix it on a slow speed until the dough starts to stick together and then speed up the mixer for 5-6 minutes. When the dough is thick, place it on a plate oiled lightly with olive oil and leave in a warm area, this gives the dough time to increase in size whilst you work on the pizza toppings. Olive oil into your frying pan and when hot add the chopped garlic cloves. Add the chopped tomatoes and leave to simmer for about 5-7 minutes, you want the sauce to thicken. Turn your oven onto 200C and whilst that heats, knead your dough and then split it in half to get your two pizza bases. Flatten and circle your dough, dust your baking trays with semolina and then place your pizza dough onto the tray. Add your tomato sauce, add your pizza toppings and spinach. Cook the pizzas for 5 minutes before adding an egg on each pizza. Leave to cook for an additional 10 minutes, then youre done. Add your rocket and basil to decorate.
Recommended Reading: Gluten Free Delivery Colorado Springs
Why Do You Need Free From Recipes
Food intolerances are pretty common, more so than food allergies. Unlike an allergic reaction that can cause immediate and sometimes life threatening effects, the reaction of a food intolerance can cause abdominal discomfort. The best ways to battle an intolerance is to avoid certain foods or buy free from alternatives.
Were sharing a collection of Gluten Free and Lactose Free recipes which will keep your guests asking for more!
Gluten Free Diet: Building The Grocery List
Gluten is a type of protein found in wheat, barley and rye, as well as foods made from these grains. Consuming even the smallest amounts can damage the intestines of someone with celiac disease. Because of this, individuals with celiac disease must follow a strict gluten-free diet. Here are a few tips on building a grocery list and navigating the aisles.
Build Your Grocery List
There are many grains and flours available that dont have gluten. Some safe choices to add to your grocery list include rice, wild rice, corn , sorghum, quinoa, millet, buckwheat, amaranth, teff, Indian rice grass and gluten-free oats*. These grains may be found intact, like when you buy a bag of rice, or ground into a flour. Some other gluten-free flours you may come across include sago, soy, potato, tapioca, garbanzo bean and arrowroot.
Other foods that are naturally gluten-free include single ingredient foods like fresh fruits and vegetables, milk, butter, eggs, lentils, nuts and seeds, fish and poultry, honey and water.
*Oats are, by nature, gluten-free. However, they are often contaminated with other gluten-containing grains during processing. Many individuals with celiac disease are able to tolerate about a ½ cup of dry gluten-free oats per day.
Keep It Off the List
In the Aisles
Finally, dont hesitate to speak to your grocer about grains you would like to have available in your store.
Tags
Also Check: Gluten Free Diet On A Budget
Should You Be On A Gluten And Dairy Free Diet
I would encourage those with gluten sensitivity to be on a gluten and dairy free diet for at least 6 months when initially going gluten free. This will allow for the prevention of allergy development, but also allow for reduced digestive stress on the GI tract. Humans lose the ability to digest dairy as they age. If you want to use dairy with your gluten free diet, I would encourage you to follow these rules:
- Insist that your dairy is grass fed only.
- Comes from animals who are not drugged with antibiotics and other stimulating hormones
- Use dairy that has not been altered by the industrial enzyme, microbial transglutaminase
- Buy from a local farmer
- Buy dairy in the raw form. If you want to pasteurize it, you can do so on your own stove top.
Go and watch the Devil in the Milk interview with Dr. Ford here. For more research on dairy and gluten,
Always looking out for you,
Dr. O The Gluten Free Warrior
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.
Read Also: Simple Mills Gluten Free Pizza Dough
Resources For A Gluten
Adah is an occupational therapist, working in the area of pediatrics with elementary students with special needs in the schools. Her work as an occupational therapist includes: home health, acute care, chronic care, seating and positioning, outpatient rehab, and skilled nursing rehab.
Eliminating products that contain gluten and dairy from your daily diet can be challenging, since wheat and milk make up a significant part of the foods many people eat. These resources should help you figure out what foods are always safe, and what foods you’ll need to double-check before consuming. Plus, you’ll find links to gluten-free dairy-free cookbooks and other resources to help you with your diet.
Milk And Dairy Products
- Fresh plain milk, butter, plain yogurt, fresh eggs and many cheeses are gluten-free.
- Some other products found in the dairy section, such as flavored yogurts, cottage cheese or puddings, may be labeled gluten-free.
- You cant count on ice cream to be gluten-free, even if it doesnt contain obvious gluten ingredients . Stick with a brand such as Breyers that labels its products gluten-free.
Read Also: Jasons Deli Gluten Free
Read Also: Is Dr Pepper Gluten Free
Easy Vegan Taco Salad
On the lookout for easy gluten free dairy free dinner ideas? Vegan Taco Salad to the rescue! This genius recipe comes to you by the magic of Walnut Taco Meat: a tasty way to make a plant-based version of ground beef. Turns out, walnuts, mushrooms and spices do a spot on job of simulating the savory goodness of meat crumbles. Top with salsa and enjoy.
Simple Homemade Snack Ideas
Of course, outside of pre-made store-bought snacks, you can easily create your own delicious and healthy snack combinations. Here are a few simple quick ideas, and then youll find more in-depth recipes below!
1. Nut or seed butter with rice crackers. There are so many nut and seed butters to choose from, so this snack is very versatile. Switch it up with pumpkin seed butter, pecan butter, sunflower seed butter, or even watermelon seed butter. You can also make your own by grinding nuts or seeds in a food processor. If your rice crackers are flavored, make sure they dont have any dairy in the seasoning.
2. Roasted chickpeas. Chickpeas, or garbanzo beans, are an all-in-one snack! Theyre packed with fiber, protein, and carbohydrates. You can make your own at home by tossing chickpeas with a little oil and gluten-free seasonings, then roasting at 400°F for about 20-30 minutes.
3. Dairy-free yogurt with gluten-free granola. There are so many options for dairy-free yogurt today, so pick your favorite! Popular non-dairy yogurts are made from coconut, soy, almonds, and even cashews. Pair with certified gluten-free granola for a nice crunch.
7. Rice cake with nut or seed butter and banana slices. Rice cakes are an easy gluten-free option and can be found in most grocery stores. However, they dont do much to fill you up when eaten alone. Make it a snack by pairing with your favorite nut or seed butter for protein and banana slices for carbohydrates and fiber.
Don’t Miss: Gluten Free Hot Chocolate Mix
Dairy And Gluten Gone Bad
If I told my grandma 25 years ago: Grandma you need to do something about that arthritis and cut out dairy and gluten asap. Shed look at me as if Im crazy and then probably beat me with a stick forcing me to get out of her house. And shed be right.
Every day she had bread and cheese, then something we called porridge which was made out of milk, bread, sugar and butter. And then wed also have our traditional salad which was made out of cucumbers, tomatoes, onion, peppers and something similar to feta cheese that my grandma all grew and made herself. With a whole lot of bread that was fresh from the bakery.
My grandmas cheese was made out of goat milk that my mom HATED with a ton of passion. The milk, the yogurt, the cheese tasted nothing like the products you can find today. They werent creamy and too pleasant. I remember the yogurt was super sour and had a very distinct smell thats not for everyone.
Gluten And Coeliac Sufferers
Gluten is a set of proteins that exist in certain foods. In coeliac sufferers, ingesting gluten based foods will lead to the immune system attacking the cells which line the intestine. Wheat, spelt, kamut, barley and rye all have gluten, which means many processed foods and pre-made foods will have gluten in them through the inclusion of one of the above grains.
Don’t Miss: Are Honey O’s Gluten Free
What Is Lactose Intolerance
Lactose intolerance is the inability to digest or absorb lactose, which is a type of sugar found in milk and other dairy products. Common symptoms of lactose intolerance include stomach ache, gas, bloating and diarrhea. These symptoms occur when people eat or drink dairy products, and the degree of toleration varies from person to person. This means that some people are affected by a small amount of lactose, while others can consume quite a lot before they are affected. It is important to note that lactose intolerance is not an allergy, as people with a milk allergy can react to even the smallest amount of dairy foods.
Getting The Nutrients You Need
Restricting foods in your diet can increase your risk of nutritional deficiencies. According to a 2016 study in , 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. 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:
- Fiber: Fruits, vegetables, nuts and seeds
- : Fortified orange juice and plant milks, tuna fish, salmon, sardines, liver and eggs. Regular exposure to sunlight will also help your skin produce the vitamin.
- : Clams, liver, trout, salmon, beef, eggs and chicken. B12 is primarily found in animal foods. Vegetarians often require a supplement to avoid deficiency.
- : Oysters, white beans, liver, lentils, tofu, kidney beans, spinach, potatoes, chicken, tuna and eggs.
- : Oysters, beef, crab, lobster, chickpeas, chicken, cashews and almonds.
- : Almonds, cashews, soy milk, spinach, black beans, edamame, banana and salmon.
- : Calcium-fortified orange juice and soy milk, sardines with bones, tofu, salmon and kale.
Don’t Miss: Is Fairlife Milk Gluten Free
Foods To Avoid In Lactose Free
A lactose-free diet suggests avoiding milk in all forms like condensed milk, milk powder, solids, malted milk, whey or whey solids and milk products like cheese, cheese spread, cottage cheese, butter and yogurt.
Avoid all preparations which are made using milk or butter like cookies, creams, cakes, ice-creams, cream sauces, puddings, fruit smoothies with milk or yogurt, desserts, soups and gravies with milk or cream, salad dressings, packaged and processed foods like hot dogs, sausages, contain milk.
Some may be able to tolerate yogurt or buttermilk while some may not, so it has to be avoided accordingly. In case you may be consuming something that contains lactose, it is important to be watchful and report any change to your physician.
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.
Recommended Reading: Gluten Free Alternative To Couscous
Seek Out A Few Restaurant Options In Your Area That Will Become Your Go
To this day, eating out is still one of the most difficult things about having food sensitivities. What I had to do over time was have a list of go-to restaurants, coffee shops, and even grocery stores for where I could rely on having good gluten-free dairy-free options.
I dont see food sensitivities as a death sentence, so finding some restaurants that you can find a few options and still enjoy yourself is crucial to keeping up your new lifestyle.
Try this: hop over to Yelp or other restaurant finder website for your area and type in gluten-free. You might be surprised that there are places that will cater to your gluten and dairy-free diet. Make a short list of places to try out in the next couple weeks.
Read my 4 tips for going to restaurants on a gluten and dairy-free diet.
