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.
Fruits Veggies Nuts And Other Options
- Remember that any whole, unprocessed fruit or veggie is a safe snack! Experiment with new options you may have skipped over in the past maybe a pomegranate, sugar snap peas, or starfruit is next to try!
- Dried fruit Raisins, dried mango, dried pineapple, and dried apples are all easy sweet treats that are great for kids and adults alike.
- Nut butter packs I cant be the only one that gets those little Justins cashew butter and almond butter packs and just eats em out and about, right?! Perfect to toss in your purse for a satisfying snack.
- Pickles and olives Both are great for a salty but still healthy snack! Plus, you can find these at literally any grocery store no specialty shopping needed.
- Applesauce Again, easy to find anywhere and great for kids and adults. Im cheap so I generally get a big ol tub for the fridge, but you can grab the little single-serve packs or pouches too.
- NOW Foods honey roasted pecans I work with NOW regularly I seriously love these pecans! For snacking or salads or granola, theyre so good.
Fresh Herbs For Garnish
A completely optional component to your gluten-free dairy-free snack board are fresh herbs for garnish. In the fall and winter, I like to add some sprigs of rosemary.
In the spring and summer, I like to add some parsley. Whatever you have on hand, you can add!
Really, youre not going to be eating these herbs on the snack board, but the greenery pops and sure can make everything look a little prettier.
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Veggie Straws + Puffed Snacks
- Veggie Straws are definitely no health food, but its REALLY fun for my kids to get to eat a normal snack that some of their friends are eating now and then. Plus, theyre pretty easy to find and keep on hand.
- Hippeas Snacks. These are like Pirates Booty , but their flavors are also vegan which means theyre safe for dairy-free folks! The vegan white cheddar is our favorite, but weve liked most of the ones weve tried!
SHOP SOME OF OUR FAVES:
Where Can I Buy Items On This List
When I first began the search years ago, gluten and dairy-free snacks were hard to find. Today, most grocery stores carry an array of choices. We regularly find them at Costco, Whole Foods and Trader Joes. I usually buy multiples of each snack when I shop. That way, Im stocked up on snacks I know my son favors.
When we travel and those stores arent available, I head to the local grocery to see if they have a gluten-free section. Web ordering is another option. Amazon carries most of the items on my snack list, even the ones from Trader Joes.
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Adopting A Gluten And Dairy Free Lifestyle
In closing, I understand that making the jump from our traditional American way of eating to going gluten and dairy free can feel intimidating and overwhelming, but it doesnt have to. When I first began my journey I was on a mission to alleviate some IBS symptoms, but more importantly I was trying to navigate the waters of getting my newly diagnosed food allergic one year to eat solids.
These both appeared to be unwanted obstacles at the time. However, they were also the exact motivation I needed to do the extra research and experimentation necessary for both of us to succeed at eating this way. In time I began figuring things out and have since heard of so many other families eating this way as well. Some by choice and others for health reasons.
I began this journey more than four years ago and can honestly say that I actually prefer eating this way. Whether or not you choose to eliminate certain foods completely or just try to be more mindful of what youre putting into your body, please remember that our bodies crave those nutrients needed to refuel and thrive.
I hope this sheds some light in this area and is a help to you. Please feel free to comment below if youd like to share any of your favorite gluten and dairy free snacks with the rest of us!
Resources For A Gluten
Adah Chung is a fact checker, writer, researcher, and occupational therapist.
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.
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Hippeas Vegan White Cheddar
Im more of a sweet than savory kind-of-girl, as Im sure my sugar-laden items above might have revealed. But when Im feeling for something on the cheesy side, I go for these vegan white cheddar chick pea snacks. Much like the peanut butter puffs, I often bring a couple of bags because I down them in 10 minutes flat.
Foods That Are Gluten And Dairy
Transitioning to gluten and dairy-free food 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 food labels, 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.
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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.
Sesame Honey Roasted Almonds
Nuts and dried fruit are one of our favorite gluten free snacks! You can go simple and purchase roasted nuts and dried cherries and cranberries from t the store. Or try these sesame honey roasted almonds, a recipe that dresses up nuts to make them the perfect salty-sweet snack. Roasting them with a mixture of honey, salt, and sesame seeds makes for a crunchy, elevated take on this superfood nut.
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Gluten And Dairy Free Yogurt
- Harmless Harvest Dairy Free Yogurt one of the best dairy free yogurts on the market with a cleaner ingredient list and not too much sugar added and no gums when comparing to others. They have 4 different flavors: strawberry, vanilla, blueberry or just plain.
- Forager Project Dairy Free Cashew Milk Yogurt this is a great alternative if you prefer an unsweetened yogurt.
- Probiotic Drinkable Dairy Free Yogurt absolutely delicious: the consistency nice and creamy and its drinkable so you can grab it on the go. Perfect for those who dont like almond based yogurts. The only drawback high in sugar.
- So Delicious Dairy Free Coconut Yogurt relatively good with a nice consistency but it has a few dubious ingredients like calcium phosphate, dipotassium phosphate and guar gum which I try to avoid.
Store Shelves With Snacks
Dont Places Like Disney Offer Allergy
Disney does a good job for kids with allergies and sensitivities. But when it comes to other attractions Im often left staring at the menu trying to decide between a bunless hotdog or wondering if we could get away with the buttered up popcorn. They will always have candy but forget about finding a dark chocolate bar!
If a place offers an allergy substitute, it doesnt mean theyre all going to rate high on the flavor scale . For example, gluten-free bread varies drastically in taste . Often I bring our own bread when we go out for meals. That way I dont have an unhappy toddler!
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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.
So How Do I Start A Gluten
When eliminating gluten and dairy from your diet, its smart to have an action plan in place. Consider purging your pantry and fridge of all dairy and gluten-containing products so you are not tempted. Working with a coach or nutritionist is a great way to gain a support system and educate yourself further.
There are plenty of resources online and in your community, too! Consider joining Facebook groups, forums, or organizing local groups dedicated to sharing tips for going gluten-free and dairy-free. You might also want to check out my list of the best clean eating websites and the best healthy YouTube cooking channels.
Here are some of the most popular gluten-free and dairy-free recipes from Clean Eating Kitchen to help get you started:
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Types Of Dairy Sensitivity
Lactose intolerance is a common side effect of celiac disease. So it’s not surprising that in addition to avoiding gluten, many people with celiac also avoid milk products.
Other people may avoid dairy products along with gluten because of dairy allergies. Some adopt a vegan or Paleo diet for health or lifestyle reasons and steer clear of dairy. If you’re new to the idea of a gluten-free dairy-free diet, it will help to know the following terms.
Frozen Banana Ice Cream
Froze banana ice cream is as simple as putting frozen bananas into a food processor.
To prep for this recipe, freeze ripe bananas in slices on a parchment lined baking sheet then put them in the food processor and pulse until smooth. See more tips on how to freeze bananas.
You can also swirl in some nut butter or unsweetened cocoa powder. See my recipe for Peanut Butter Banana Ice Cream.
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Gluten And Dairy Free Spreads And Dips
- Nunature Cocodate an amazing alternative for chocolate spread: a date and cacao spread with vanilla extract and nothing else. Its soy free, gluten free and dairy free.
- Rigoni Spread a dairy free spreadable cream of cocoa and hazelnuts that tastes just like Nutella but made with better organic ingredients. The only drawback is probably the amount of sugar.
- Eden Apple Butter my daughters favorite when combine with a seed butter. This is a tangy sweet spread with no refined sugars, additives or preservatives added.
- Pumpkin Seed Butter its raw and made from sprouted seeds, no added ingredients, such as sugar or salt and it has a smooth and creamy consistency, absolutely delicious if you cant enjoy nut butters.
- Cheeze Fermented Dairy Free Dip super flavorful soft and tangy plant based non-dairy cashew spread: vegan, oil free, gluten free and dairy free. Contains soy.
- Violife Cream Cheese tastes and smells nice plus its creamy. The ingredients: Coconut Oil, Potato Starch, Salt , Glucono-delta-lactone, Flavor , Olive Extract, Vitamin B12.
Dairy Free Gluten Free Muffins
Muffins are a really good choice for an on the go snack because they dont require utensils. Theyre also relatively mess free, and the only waste youll have is the muffin wrapper.
I prefer to make my own muffins . You can even use ultra healthy flavors or mix-ins like spinach or zucchini.
To make it easier on yourself, if you dont want to bake from scratch, I recommend either Krusteaz or King Arthur Flours gluten free muffin mix. If you use a non-dairy milk like almond milk and vegan butter then these are also dairy free!
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Enjoy Fruit Vegetables & Nuts As Snack
- Dang Toasted Coconut Chips 2 ingredient healthy chips: just coconut and hint of sea salt with no added sugar.
- Rhythm Beet Chips the only ingredient is organic beets, no seasonings added.
- Bare Fruit Chips baked real apples, bananas and coconuts, nothing else added.
- Natierra Organic Freeze-Dried Fruits a wholesome snack that is crunchy sweet and maintains all of their vital nutrients and vibrant flavor without adding preservatives. Perfect for long distance travel where fresh fruits cannot last long plus kids just love them!
- Yupik Protein Trail Mix a sulfite free organic blend of cashews, almonds, pumpkin seed, walnuts, cranberries.
- Food To Live Trail Mix raw mulberries, cashews, pumpkin seeds, apricots, hazelnuts and almonds with no added sugar.