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Going Gluten Free And Dairy Free

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Tips To Make Going Gluten Free With A Picky Eater As Painless As Possible

How to Go Gluten-Free

Going gluten free-dairy free is a REALLY big change for some kids. To help with this transition, there are a few other strategies that could help:

  • Eat what they eat You can still eat gluten and dairy if you want when they arent looking, but doing this diet with them will help a lot, at least in the beginning.
  • Dont have gluten or dairy based foods around if you can help it if you have other kids in the house, this may not be impossible. If thats the case, try to be aware of the additional tension this could create and plan meals where everyone eats the same food.
  • Encourage trying foods over and over again Explain that it takes time to get used to new foods and that trying helps us do that. This can turn into pressure, so be careful. Focus on compassionately educating! Tell your child that it takes up to 15 times of trying a food before they get used to it.
  • Use Dips A lot of dips like ketchup, peanut butter, and honey mustard are GF-DF, if your child likes one, serve it with their new foods. Its a great tool because they taste something familiar with the dip. Learn more about using dips for picky eaters.
  • Cook together When youre making GF-DF substitutes of their favorite foods, try to get your kid involved in the kitchen! When they can touch and see the ingredients, theyll be so much more likely to try the food!

Start With Your Favorite Foods And Find Gf/df Swaps

One of the easiest ways to transition to a gluten-free dairy-free diet is by swapping your favorite foods for their new counterparts. Mac n cheese, pizza, spaghetti, even grilled cheese! You can have them all. And once you figure out how to enjoy your staple foods on a new diet you wont feel deprived.

The funny thing is that my kids often like the replacements better! Here are recipes for some of our dairy-free gluten-free kid-friendly, family favorites.

Apple Slices Plain Or With Nut Butter

Try different apple varieties to see what your family likes best as far as texture and sweetness. I like to use sweet red apples such as Fujis or Honeycrisp. You can also slice fresh apples into circles as chips rather than the usual wedges.

Apples are terrific paired with almond butter, sunflower seed butter, pumpkin seed butter, and peanut butter.

Read Also: Breadcrumb Substitute Gluten Free

Recap On The Top 5 Tips On How To Go Gluten And Dairy Free For Better Health

So just to recap on those five tips:

Number one: is to understand why you are going gluten and dairy free in the first place, which will really support all the other aspects as you start to really make all those changes in your life.

Number two: is understand the impacts that gluten and dairy have on the body. Understand what it is that these two foods are doing to your body and really understand that process.

Number three: is start to look at alternatives. Start looking for different types of recipes and researching. Gaining your own knowledge is part of the process as well.

Number four: is start making those small changes like I spoke about and work through what youre going to tackle first and how youre going to work through that process.

Number five: is support your body naturally wherever possible. If you have discomfort, use something that is going to support rather than harm your body or put extra unnecessary load on your body at any given time. I personally love my natural mumma toolkit.

Hopefully you have enjoyed what Ive shared on going gluten and dairy free. I do however have more tips Id love to share with you and you can grab my complete checklist below:

I know that your body will thank you from going gluten and dairy free.

If you would like to hear me talk about the top 5 tips for going gluten and dairy free you can watch my video below:

Going gluten and dairy free is not a simple task, especially if habitual patterns need to change.

May Relieve Digestive Symptoms

Kids Need to Know How to Go Gluten

Most people try a gluten-free diet to treat digestive problems.

These include bloating, diarrhea or constipation, gas, fatigue and many other symptoms.

Studies have shown that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and non-celiac gluten sensitivity (

Focus on eating plenty of whole, unprocessed foods like fruits, veggies and lean proteins.


A gluten-free diet can provide many health benefits, especially for those with celiac disease. It may help ease digestive symptoms, reduce chronic inflammation, boost energy and promote weight loss.

Despite having a variety of health benefits, a gluten-free diet can have some downsides.

Here are a few negative effects of a gluten-free diet:

Read Also: Gf Pillsbury Crescent Rolls

Why Would Someone Need To Cut Out Gluten

People who have Celiac disease, a non-Celiac gluten intolerance, or a wheat and gluten allergy all cannot eat gluten for various different reasons. In the case of Celiac, it’s an autoimmune disease where the presence of gluten prompts the body to attack the small intestine, which can cause bloating, digestive distress, malabsorption, and long-term health problems like anemia and even infertility. People with a non-Celiac gluten intolerance do not have Celiac but still experience serious digestive issues when they eat gluten. And for someone with a wheat and gluten allergy, they might experience rashes, hives, sneezing, or a runny nose after eating wheat products.

There’s also research showing that gluten can cause leaky gut, says Sam Presicci, RD, CPT, and dietitian for Snap Kitchen. “When you eat gluten, it travels through your stomach and into your small intestine, where its presence initiates the release of zonulin,” she explains, a type of protein. Zonulin signals the tight junctions of intestinal wall to open. As their name implies, tight junctions are meant to stay sealed, making sure that the foods that enter your digestive tract never make their way to other parts of your body, she says.

Want to know more about gluten? Here’s an RD’s take:

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.

Also Check: Cauliflower Crust Pizza Publix

Why Follow A Dairy

Well, let me explain.

You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.

But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.

You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.

On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.

Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.

Why You Should Consider A Gluten And Dairy Free Diet

Simple Tips For Going Gluten Free

In my clinical experience with patients, dairy is one of the biggest problems contributing to persistent symptoms of disease. The study above identifies the protein, casein, as the biggest culprit. 50% of the study participants had an inflammatory reaction when exposed to dairy.

There are many research findings and clinical observations as to why this can happen:

  • Processing of dairy alters the casein protein creating a molecule that resembles gluten, thus creating an inflammatory response.
  • Eating dairy processed with the enzyme, microbial transglutaminase , can increase inflammation and cause an immune reaction in people with gluten sensitivity.
  • Cows are supposed to eat grass, hay, etc. They are not designed to process the huge quantities of corn and grain based foods that they are fed. Some would speculate that these grain based proteins might make their way into the milk, thus creating an inflammatory reaction.
  • Leaky gut gluten can cause intestinal permeability. When this happens, people often times become allergic to the staple foods in their diet. As milk is a major staple used by those on a gluten free diet, many develop an allergic response to dairy.
  • There are a number of problems with mass produced modern dairy products.

    You May Like: Klondike Ice Cream Gluten Free

    The Reason That This Anti

    In order to help COMBAT that chronic inflammation, we need to first make some MAJOR lifestyle changes . Oops, Im failing at that.

    We also need to MAXIMIZE certain nutrients in our diet, such as omega 3 rich foods , anti-oxidants, minerals, Vitamin D, probiotics, water, and so on and so on. Temporarily removing a dairy, and maybe even certain types of grains can help absorb your body absorb more nutrients and therefore reduce stress on the body. Does that make sense?

    I know, youre probably now wondering but why a dairy-free Anti-inflammatory meal plan? Doesnt cultured dairy do wonder for the gut? YES, it SURE does! Grass-fed dairy thats rich in probiotics, like kefir, and yogurt, and even REAL butter, can be healthy and nourishing. Plus they are SOOOO tasty!

    But heres the thing, if you are under that chronic inflammation and stress, then you might also be experiencing digest issues and food intolerances. Any food can be inflammatory if your body comes to see it as an invader under chronic inflammation. Which may include dairy, casein, and lactose included! Hopefully, its a temporary intolerance, but you never know. Which is why I suggest trying out a low FODMAP meal plan first.

    No no, dont be worried, we can get this all worked out. Yes, we are going nourish the body and reduce stress.

    Test, rest, reset! YES!!

    Common And Hidden Sources Of Dairy In American Food

    • Yogurt
    • Cheese
    • Anything containing cheese: mac and cheese, pizzas, cheesy bread all gluten bombs anyway, so nothing new here!
    • Creamy soups and sauces
    • Ranch dressing and other creamy dips
    • Butter
    • LOTS of baked goods will contain butter, along with convenience foods like frozen garlic bread . Youll need to get savvy at reading ingredients. Hint: Check the bottom of the ingredients as most packaged foods now include an allergy information line like this: Contains: Wheat, Milk
    • Milk chocolate

    If you need a chocolate hit to feel normal, Enjoy Life chocolate chips are dairy-free, and you can find dark chocolate often without dairy too. Thrive Market has many great options, and 85% dark at ALDI is seriously the best.

    And now for the good stuff! Lets talk about normal things you can eat or make that dont contain any gluten or dairy.

    Recommended Reading: Gluten Free Onion Soup Mix

    Common And Hidden Sources Of Gluten In American Food

    • Pasta
    • Taco seasoning
    • Creamy soups and gravy
    • It sneaks into other seasonings, thickeners, and seasoned processed foods If you eat anything out of a box or bag, its worth reading the ingredients diligently for a while until you are familiar with whats what

    RELATED: If youve been diagnosed Celiac or feel like youre getting glutened somehow by hidden sources of gluten that you cant figure out, Bethany broke down where specks of wheat may be hiding in your kitchen.

    Mexican Food Is Great

    How to go Gluten

    Mexican food still works! Check ingredients carefully on the taco seasoning and use corn tortillas or corn chips instead of flour tortillas, and youre good to go. But refried beans, Mexican rice, and taco meat are all typically gluten-free. Just be in the habit of reading any packages you might use, or make from scratch!

    You May Like: Ricola Cough Drops Gluten Free

    Salmon And Asparagus Sheet Pan Meal

    Here’s a solution to an easy gluten free dairy free dinner that pleases everyone: this baked salmon and asparagus recipe! Its simple, its elegant, but it tastes like something youd order at a restaurant. Roasting it up on a sheet pan with lemon slices and fresh herbs adds effortless flavor that feels fresh yet refined.

    How To Stick To A Dairy

    April 29, 2019) by

    This post may contain affiliate links which wont change your price but will share some commission.

    If youre new to cutting gluten and dairy, start with Katies post to learn how to go gluten and dairy-free with kids. If you know youre in it for the long haul, Ive got you covered here with tips for a GF/CF lifestyle long term.

    Make the transition to a dairy-free and gluten-free diet easier with these delicious Cowboy Cookies!

    I remember when I first made the decision to switch to a gluten-free diet almost nine years ago. It felt pretty monumental. Especially since gluten sensitivity wasnt as rampant as it is today and gluten-free convenience foods were slim pickings.

    I was dealing with a lot of digestive issues, hypothyroidism, and infertility. It felt like the right thing to do.

    I told myself Id try one month of foods that were naturally gluten-free and see how I felt. No expensive foods and learning new techniques. No push back from my husband about eating strange, new foods. That meant lots of rice, corn, and potatoes. And to be honest, you can make a LOT of food this way. No special ingredients required.

    I did feel better, and I wanted to keep going.

    But lets face it, we all eventually want some pasta or bread! Maybe even pizza.

    So after my trial run, I dove head first into gluten-free baking and have never looked back.

    Recommended Reading: Gluten Free Wafer Cookies

    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, I’ll 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 I’ve eaten too much in the day, I’ll just have something light like a salad, or a soup with made-to-order eggs. Even though I’m 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.

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