Attempt To Stick With Whole Foods As Much As Possible And Use This As An Opportunity To Eat More Veggies And Whole Grains
I know of plenty of folks who go gluten-free and dairy-free and wind up eating even more junk than they used to. Relying on packaged products with the gluten-free or dairy-free labels wont necessarily help you get healthier or help to heal your gut.
Use this change in your diet as a chance to start incorporating even healthier foods into your daily diet like whole grains, fresh veggies, fruits, nuts and seeds, and lean meats. Yes, theres a learning curve. Yes, you can give yourself some leeway when youre just getting started.
Ultimately, youll want to find ways to be creative with healthier foods that will help your body heal. A good tip is to do the majority of your shopping from the perimeter of the grocery store than eating packaged foods you find in the center.
Another idea is to make sure you have access to good quality ingredients and snacks that work for you. I love Thrive Market for many reasons, one of which is that they only supply the best quality foods with real ingredients. They really do their homework before they even decide to sell a product to their customers.
You can select checkboxes on their site to look for items that are gluten-free and dairy-free, which is super useful so you dont have to spend tons of time scouring ingredient lists.
If you arent familiar with Thrive Market, they have amazing gluten and dairy-free foods, as well as supplements and probiotics.
Can Make Socializing Difficult
Many social situations revolve around food.
This can make it difficult to socialize if youre following a gluten-free diet. While many restaurants have gluten-free options, theres still a risk of food being contaminated with traces of gluten .
Celiac disease is also associated with a significant social burden, which can make traveling and eating at restaurants more challenging .
That said, you can still socialize while following a gluten-free diet. It simply requires a little extra preparation beforehand.
For example, if youre eating out, call the restaurant beforehand to see if they have gluten-free options. If youre going to a social gathering, you can eat ahead of time or bring your own food.
Summary
People who follow a gluten-free diet may be at risk of nutritional deficiencies and prone to constipation. Following a gluten-free diet can also be quite expensive and may make social situations difficult.
These tips can help you follow a gluten-free diet successfully:
If you dont have celiac disease or a gluten sensitivity, theres no need to follow a gluten-free diet. While it has many health benefits, it also limits some foods that are great for overall health.
Summary
Though certain situations may arise that can make it hard to stick to a gluten-free diet, taking steps such as reading food labels and planning ahead can help.
If Youre Not Into Cooking
- Find pre-made salads at the supermarket, pick out any cheese and croutons, and avoid the dressing it likely contains wheat or gluten, and make your own with vinegar and olive oil, find recipes online
- Pre-made coleslaw in a bag is a legit food source fry it or eat it raw, use your own dressing
- Opt for frozen gluten-free and dairy-free ready meals
- Use a specialist meal delivery service that caters to dietary disabilities
- When eating out or getting delivery/takeaway, choose Asian foods such as Vietnamese, Thai and Japanese and avoid Italian and burgers/pizza
- Check all your sauces and condiments at home and hide, give away or throw out any that contain gluten or dairy, or loads of preservatives and colours
- Avoid the temptation to eat crap gluten-free high-carb high-sugar low-quality food during this experiment your body isnt magic and if you are filling it full of garbage but going gluten and dairy free as a token gesture, you may still find yourself without results
- Get support online! You are not the only one!
Also Check: Where To Buy Gluten Free Lasagna Noodles
Gluten And Dairy Substitutions
Eating gluten- and dairy-free can help reduce inflammation in the body if you are allergic or have an intolerance to these foods. The goal every day is to have balanced meals with a structure in place for gluten and dairy-free meal options. When you are going out to eat at restaurants, you can look at the menu ahead of time or ask for the gluten and dairy-free menu if one is available. Aside from your own knowledge of foods, you can ask the workers to be sure what you have ordered does not contain any gluten or dairy in it- let them know that you have an intolerance or allergy and make your intention really clear. Eating gluten and dairy free doesnt have to be difficult, you can be casual about it and set your intention to make sure you are feeling the best that you can!
Can You Have Dairy On A Gluten Free Diet
Most dairy products are naturally gluten-free. Can You Have Dairy On A Gluten Free Diet However, those that are flavored and contain additives should always be double-checked for gluten . Some common gluten-containing ingredients that may be added to dairy products include thickeners, malt, and modified food starch .
Recommended Reading: What Does A Gluten Allergy Feel Like
Focus On The Other Food Groups
Like fruit, with no-sugar-added fruit cups and whole fruits. I always try to make sure fat and protein are high in other parts of the lunch when we send fruit, so Leah ate a lot of apples and nut butter for a while. Adding some trail mix with crispy nuts and coconut is a great way to bulk up nutrient density too.
Dont Try To Replace Bread And Cheese With Gluten
The truth is that they just dont taste the same, and while you may get used to the change in taste and texture over time, its best to see the change in your diet also as an attempt to change your palate too.
There are definitely some great alternatives out there for breads, milks, cheese, ice cream, etc. but plenty of them are full of even more sugar and chemicals than were in the gluten and dairy products themselves and could wreak even more havoc on your system than the real deal.
Again, there are just so many other ways to enjoy a gluten-free dairy-free diet without all these expensive alternatives .
Read my top 7 picks for gluten-free bread.
Find a few great gluten and dairy-free dessert recipes with in my dessert recipe roundup.
Don’t Miss: Gluten Free Restaurants Dayton Ohio
What About Getting Enough Calcium While Dairy
I know my favorite holistic and integrative MDs, Dr. Elisa Song, and Dr. Sheila Kilbane, would want you to know that you shouldnt worry about your child getting enough calcium when they go dairy-free.
This seems to be a huge concern in the mainstream, but they spend a lot of time reassuring parents that calcium is found in many non-dairy foods, and its often easier to absorb anyway so you dont need to obsessively count milligrams.
Foods high in Calcium:
- All greens, especially spinach time to make coconut milk smoothies, and a great chance to try kale chips if you havent yet
- Black-eyed peas
- Salmon and trout, especially canned salmon with the bones if that freaks kids out, you can make salmon patties by using a food processor first
- Sardines are very high, although not something people automatically think is kid-friendly. You can buy them in a can and if you mix them up with mayo and mustard like tuna salad, maybe some dill pickles too, some kids actually find they LOVE sardines! Who would have guessed?
Calcium is often fortified in non-dairy milk and a whole bunch of other stuff, but thats not necessary and not very bio-available anywayespecially for an elimination diet that might not even be forever, this is not something to worry about supplementing.
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!
Read Also: Is Bacardi Rum Gluten Free
Coconut Yogurt With Berries
Coconut yogurt is my favorite dairy-free option and tastes like the real thing. You can also try cashew yogurt, soy yogurt, and almond milk yogurts. Just check the sugar content on the ingredients label of any brand you buy.
Plain or unsweetened will be your best bet for avoiding too much sugar, and then you can add berries to taste.
Easy Bbq Pulled Pork Quesadillas
Easy BBQ Pulled Pork Quesadillas are made with crispy, gluten free flour tortillas stuffed full of mouthwatering and tender pulled pork, barbecue sauce, and gooey, melty dairy free cheddar cheese for a dinner win the entire family will love. Following our secrets and ingredient buying guide, you will get the best crispy and filling Mexican
You May Like: Are Soba Noodles Gluten Free
Resources From Dr Brooke Stuart / Let Go & Grow
- For more holistic resources, sign up for our Free Let Go & Grow® Membership, where you will receive instant access to the heart based practice, a simple 3 min. meditation, a wellness workshop designed to optimize mental health & well-being, and so much more.
- For Let Go & Grow Publishing House books including the LG& G Holistic Guide Book, LG& G Journal, and the childrens book series Lets Grow With Zo, check here.
- For more information, support and a tried and true springboard that can help you address the fundamentals and unlock your power to heal, make sure to schedule a free holistic consultation and check out our Let Go & Grow® Mind Body Reset, a 6 week reset program. To learn more about holistic healthcare and working with Dr. Brooke in private practice, check here.
If I Did It What Could I Eat
A gluten-free diet excludes gluten , which is found in wheat, barley, and rye. Other sources of gluten include triticale, malt, and brewers yeast. This excludes wheat-based bread and pasta, most cereals, many packaged snack foods, soy sauce, beer, and other foods.
Thankfully, there are gluten-free options to enjoy for everything from pasta to cookies. However, the bulk of your diet whether youre eating gluten-free or notshould consist of veggies, high-quality protein, and healthy fats, says Presicci.
There are still plenty of naturally gluten-free options to choose from, despite the fact that many people turn to overly processed and packaged alternatives,” adds Jones. “For starches, potatoes of any kind, corn, rice, quinoa, amaranth, sorghum, millet and more are gluten free options that can be used at any meal.”
As far as a dairy-free diet, that means avoiding all sources of dairy including cheese, sour cream, cream cheese, kefir, yogurt, and milk. There are lots of dairy-free substitutes these days, but always check ingredients, since sometimes these subs include a long list of less-than-stellar ingredients and sugar.
Soy milk is the most effective dairy milk alternative due to its protein and nutrient content, but if someone also has a soy allergy, pea protein infused non-dairy milk alternatives as well as some oat milks can provide protein as well, says Jones.
Don’t Miss: How Do You Know If You Have Gluten Problems
My Daily Diet When Gluten
I have a bad habit of skipping breakfast often, but when I do eat it, I opt for a gluten-free granola, or eggs with gluten-free toast. For lunch, Iâll have vegetables with bajra or nachani rotis . In the evening, I usually consume fruits as a mid-day snack, or I order an acai berry smoothie from Sequel Bistro & Juice Bar in Mumbaian organic, farm-sourced and gluten-free cafe. Dinner depends on my mood. If I feel like Iâve eaten too much in the day, Iâll just have something light like a salad, or a soup with made-to-order eggs. Even though Iâm Parsi, I love my basic roti sabzi, and prefer my food vegetarian. But if I consume meat, it is only in the form of seafood or cold cuts of pork.
Find A Few Great Resources That Cater To Gluten
One the easiest ways to feel like youre not the weird person who has to change their diet is to surround yourself with others who have done the same.
Obviously, if youre here and reading this blog post youve found at least one place! I have loads of and to share to help you along the way.
Of course, you can also check out a few cookbooks that specialize in gluten-free dairy-free cooking, as well as websites with plenty of recipes to feel at home with the new lifestyle change.
Also Check: Gluten Free Pie Crust Publix
Other Skin Conditions May Improve Too
Thereâs no scientific evidence to back up claims that dairy aggravates skin conditions. That said, some people with eczema and psoriasis report fewer symptoms after they cut back or completely eliminate dairy.
In general, when skin is acting up, a nutritionist may recommend an elimination diet to help pinpoint the offender. Dairy is considered one of the most common food allergens , and is usually one of the groups excluded in such a diet. After a few weeks, food groups are added back to see which one is triggering inflammation.
The bottom line: Cutting out dairy isnât a guaranteed fix for those with psoriasis and eczema. But if youâre experiencing a sudden flare of symptoms, it may be worth trying an elimination diet to find out if a particular food is to blame.
Read Also: Low Carb Gluten Free Pizza Crust
Gluten And Dairy Free Mississippi Mud Cake
Gluten and dairy free Mississippi Mud Cake is a delicious homemade chocolate cake, topped with melted, ultra gooey marshmallows and warm, rich chocolate frosting. And just to warn you, pouring the melted chocolate frosting over the soft, mini marshmallows is so satisfying it will even intensify your gluten free and dairy free Mississippi Mud Cake
Recommended Reading: Lucy’s Gluten Free Cookies
Making A Lifestyle Change Can Be Daunting But In This Post I Want To Share The 7 Life Changing
I know strong words, right? Life changing seems like something that should be reserved for moving to a new country or having a baby or something grand along those lines. But what happens if youre in pain and miserable every day and have to carry that pain with you and then suddenly youre not? That friends is life changing. Going gluten free has done that for me.
What If Gluten Free Or Dairy Free Doesnt Work
Ive seen gluten free or dairy free diets not work because they were never followed 100% of the time, if your child has a sensitivity or PANS/PANDAS, you might not see ANY progress with their symptoms until the foods are TOTALLY eliminated. That means if theyre eating gluten or dairy without you knowing at school or another location, it will sabotage everything.
Or, if they cheat at a friends birthday party or on family pizza night.
Theres no blame here, but I dont want you to quit the diet if you only need to ensure more consistency.
And, for some kids, there could be additional sensitivities to soy, egg, food coloring, or processed foods in general. Sometimes kids need processed foods eliminated, which is another layer. If you have 100% eliminated gluten and dairy for 3 months and still arent seeing results, Id recommend seeing a functional medicine doctor, naturopath, or nutritionist that specializes in this type of diet.
Take a deep breath, and know this is possible. If you have a question about the diet or picky eating, drop it in the comments below. Wed also love to hear from you if you have any tips that have worked for you!
Recommended Reading: Gluten Free And Dairy Free Bread
Your Kids Can Learn To Cook Even If You Dont Know Where To Start
My 4 kids and I created the online Kids Cook Real Food lessons to help bring real food and independence to families all over. Over 10,000 kids have joined us and wed love to invite you along for the adventure!
Im so pleased to offer a little gift from our family to yours, a knife skills lesson as a free preview of the full cooking eCourse!
Katie Kimball Has Been Featured On:
Please remember that Im just a gal who reads a lot and spends way too much time in her kitchen. We at Kitchen Stewardship® are not doctors, nurses, scientists, or even real chefs, and certainly the FDA hasn’t evaluated anything on this blog. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please talk to your health professional before doing anything you might think is questionable. Trust your own judgmentWe cant be liable for problems that occur from bad decisions you make based on content found here. Here’s the full legal disclaimer.
Some posts on this blog contain affiliate links which generate commission if you purchase anything starting with those links. KS also accepts private sponsorships and we are a participant in the Amazon Services LLC Associates Program. As an Amazon Associate, I earn from qualifying purchases. More info here.
I Made Sure To Buy Groceries That Were Gluten
According to Whats Good by The Vitamin Shoppe, the nutrients I would need to replace when cutting out dairy were protein, vitamin D, calcium, phosphorus, potassium, vitamin A, magnesium, zinc, and probiotics.
It sounded like a big list just for cutting out one food group, but determined to stick with the diet, I found foods that would replace each nutrient: tofu for protein and calcium, mushrooms for vitamin D, almonds for phosphorus, magnesium, and zinc, bananas for potassium, spinach for vitamin A, and sauerkraut for probiotics.
According to Very Well Health, the nutrients I would need to replace when going gluten-free were vitamin B6, folate, vitamin D, calcium, iron, vitamin B12, thiamin, riboflavin, and niacin â I was surprised by this long list.
I wasn’t looking forward to having to purchase so many additional foods to meet my nutritional needs. Luckily, I already had calcium and vitamin D covered with my dairy-replacement purchases, the spinach I had would also provide folate, the almonds have riboflavin, and tofu has a decent amount of iron.
To complete my grain-free nutritional needs, I bought chickpeas for vitamin B6, beans for thiamin, and I had peanuts on hand for niacin. I already take vitamin B12 supplements that were recommended by my doctor when I went vegetarian, so I left that one out of my purchases.
Also Check: Tyson Natural Gluten Free Chicken Nuggets