Many are finding numerous health advantages to dairy and gluten free, yet doing so may make grocery shopping and meal preparation more complicated.
Some individuals experience relief from bloating, rashes, arthritis pain and stuffy sinuses; while others notice an increase in energy and decreased digestive issues.
1. Know Your Allergies
Before embarking on an elimination diet for dairy and gluten, consult with your primary care doctor first. They’ll assess your symptoms while asking pertinent questions about work, home and exercise habits to pinpoint potential allergens.
Gluten is a protein found primarily in wheat, barley and rye that aids food to retain its shape and elasticity when baking. Gluten can also be found in packaged food such as pasta and breads as well as soy sauce and ice cream – however, grains such as rice, quinoa, millet and amaranth that are naturally gluten-free could potentially become cross-contaminated during processing processes.
Dairy products provide essential sources of protein, vitamins and minerals, particularly calcium. You’ll find dairy in foods like cheese, milk, ice cream and yogurt, along with eggs and legumes such as beans and peas – however there are dairy-free alternatives to many of these dishes!
2. Read Labels
Learning to read food labels properly is crucial to successfully avoiding gluten and dairy in your diet, and whole foods tend to be naturally free of both substances, while many newly produced products made at dedicated gluten-free facilities are expanding your options at grocery store shelves.
Food labels make gluten easy to identify by simply scanning for wheat, barley and rye ingredients; however other sources that could contain gluten include malt and dextrin (depending on their source), natural flavorings, hydrolyzed protein or additives derived from wheat.
Pay special attention to advisory statements like “may contain” or “processed in a facility that processes” wheat. Although not regulated by the FDA, such statements serve as warnings from manufacturers that haven’t done tests for allergens like gluten and should therefore be avoided until proven gluten-free by label or certification by an authoritative body such as GFCO.
3. Stock Your Kitchen
An allergy or sensitivities to dairy may make transitioning to a non-dairy and gluten-free diet seem intimidating, but with some careful preparation it can become simple and delicious! By stocking your kitchen with healthy options for eating non-dairy and gluten-free can make this diet simpler than you expect!
Begin by going through your pantry, refrigerator and freezer and clearing out foods containing dairy or gluten. This is a great opportunity to create space for fresh fruits, vegetables and whole foods that naturally are gluten-free. Donate or dispose of ultraprocessed food products with long ingredient lists you don’t recognize as they tend to contain more sodium, fat calories and sugar than fresh produce and grains.
At the grocery store, look for food staples that are naturally dairy and gluten-free, such as nuts, seeds, beans and unsweetened dried fruit. Consider color coding utensils and cutting boards used exclusively for allergen-free food; this will reduce cross-contamination risk while keeping kitchen tools and appliances such as toasters clean.
4. Go Out to Eat
If you are intolerant to dairy and gluten, going gluten- and dairy-free can help ease digestive symptoms; however, this new diet can be challenging when dining out.
Read restaurant menus before visiting and compile a list of those offering gluten-free options. Use apps on your phone to help locate nearby gluten-free eateries.
Inform wait staff of any food sensitivities so they are aware of possible cross-contamination when preparing your meal.
Consider that a non-dairy and gluten-free diet can still contain protein (from meat, fish or nuts), healthy fats (from avocado or olive oil) and fiber-rich vegetables and whole grains as part of its food sources. When making changes, consult a registered dietitian on how best to incorporate these foods. Additionally, don’t forget to drink plenty of water and eat slowly so as not to become overhungry and lead to overeating and weight gain.