Gluten-free and dairy-free diets have become increasingly popular in recent years, for both health and personal reasons. Many people adopt a gluten-free diet to manage celiac disease or non-celiac gluten sensitivity. Going dairy-free may help with lactose intolerance, allergies, or simply align with dietary preferences. This raises an important question – if you are gluten-free, do you also need to be dairy-free or vice versa? Let’s take a closer look.
What is gluten?
Gluten is a protein found in grains like wheat, barley and rye. It gives elasticity to dough, helping baked goods keep their shape. It also gives a chewy texture to products like bread and pasta. For most people, gluten is perfectly safe to eat. However, for those with celiac disease or gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headache and skin rashes. The only treatment is following a strict lifelong gluten-free diet, avoiding all foods and products containing gluten.
What is dairy?
Dairy refers to foods and drinks that contain milk from cows, goats or sheep. This includes products like milk, cheese, yogurt, butter, cream, custard and ice cream. The primary component of dairy is lactose, a natural sugar found in milk. Lactose must be broken down by the enzyme lactase. For those deficient in lactase, dairy can be difficult to digest properly. The undigested lactose passes through the intestines, attracting water by osmosis and causing uncomfortable symptoms like cramping, gas, bloating and diarrhea. This condition is known as lactose intolerance. Those with milk allergies may also experience hives, asthma or anaphylaxis after consuming dairy.
Should You Avoid Dairy on a Gluten-Free Diet?
In short – no, a gluten-free diet does not inherently require you to also be dairy-free. Gluten and dairy are completely different food groups and triggers. Let’s discuss this further:
Different Proteins
As outlined above, the problematic compound in gluten is gliadin, a protein found in grains like wheat. In dairy, the culprit is lactose, a sugar. So gluten and dairy pose issues through completely different mechanisms in the body.
Separate Allergies/Intolerances
Food intolerances and allergies tend to be quite specific. For example, you may be sensitive to gluten but have no issues with dairy. Being gluten-intolerant does not mean you must give up all forms of dairy as well. Of course, some individuals may be unlucky enough to have both gluten and lactose intolerances concurrently. But they are still separate conditions requiring distinct dietary changes.
No Nutritional Overlap
There is minimal nutritional overlap between gluten-containing grains and dairy products. Going gluten-free does not intrinsically lead to nutrient deficiencies that would need compensation from dairy. The only exception is calcium – gluten-free grains are not enriched with calcium like some regular breads and cereals. But calcium can easily be obtained from other food sources, and dairy is not required.
Exceptions
While gluten and dairy are generally unrelated, some exceptions exist:
- Contamination – Dairy products may be contaminated with gluten-containing ingredients during processing. Always check labels.
- Overlapping intolerance – Some individuals may be intolerant to both gluten and dairy.
- Severe celiac disease – In rare cases, severely damaged intestines may temporarily have trouble digesting lactose after gluten is removed.
So in specific situations, temporarily avoiding dairy when going gluten-free may be beneficial. But for most people, this is unnecessary.
Should You Avoid Gluten on a Dairy-Free Diet?
Similar to above, eliminating dairy does not necessitate a gluten-free diet. Again, let’s explore why:
Different Triggers
Dairy trouble stems from the sugar lactose, while gluten reactivity is related to the gliadin protein. These compounds are completely distinct and affect the body through different mechanisms.
Separate Conditions
Lactose intolerance, milk allergy and celiac disease/gluten sensitivity are all separate health conditions with different culprits. Lactose and gluten intolerances do not necessarily overlap, so avoiding one does not require avoidance of the other. Those with multiple food sensitivities may need to exclude both dairy and gluten, but this depends on the individual.
No Nutrient Deficiencies
Eliminating dairy does not lead to deficiencies that would necessitate increased gluten consumption. With planning, key nutrients like calcium and vitamin D can be obtained from non-dairy foods. Gluten does not need to be added to compensate for missing dairy.
The Exceptions
As with gluten, a few exceptions exist where dairy elimination may also warrant gluten avoidance:
- Cross-contamination – Dairy-free products could be cross-contaminated with gluten-containing ingredients.
- Overlapping intolerances – Those with multiple intolerances may need to avoid both dairy and gluten.
- Healing guts – After eliminating dairy, some find temporarily going gluten-free also helps restore gut health.
So in specific circumstances, a short-term concurrent elimination of gluten when going dairy-free may help. But for most, there is no obligatory reason to cut out gluten just because you cannot have dairy.
Key Takeaways
In summary:
- Gluten and dairy are unrelated compounds that pose issues through different mechanisms in the body.
- Gluten intolerance and lactose intolerance/milk allergy are distinct conditions.
- Avoiding gluten does not lead to nutrient deficiencies requiring increased dairy consumption.
- Likewise, avoiding dairy does not necessitate increased gluten consumption.
- For most people, gluten and dairy can be eliminated independently without issues.
- In special cases like cross-contamination, multiple intolerances or gut healing, concurrent gluten and dairy avoidance may be beneficial short-term.
So while gluten-free and dairy-free diets are often complementary, they are not intrinsically interconnected or mutually dependent. Those adhering to one do not inherently have to adopt the other, unless they have multiple sensitivities or require temporary gut healing. The decision to eliminate gluten, dairy or both should be made individually based on specific health needs and intolerances.
Gluten-Free Dairy Options
Though dairy is not strictly required on a gluten-free diet, it can certainly be enjoyed in moderation by those who can tolerate it. Here are some excellent dairy options to include:
Lactose-Free Milk
Lactose-free milk is processed to break down lactose, making it easier to digest. It contains the same nutrients as regular milk without the gastrointestinal issues. Those who only struggle with lactose, not milk protein, can likely enjoy lactose-free dairy.
Nut Milks
Plant-based milks like almond, coconut, cashew and oat milk are naturally dairy-free and gluten-free. Look for unsweetened varieties without unnecessary additives. Make sure to choose brands that are not cross-contaminated with gluten-containing grains.
Hard Aged Cheese
The lactose content in cheese diminishes as it ages. Hard, aged cheeses like cheddar, Parmesan and Swiss contain negligible lactose. Even those with lactose intolerance can often enjoy small servings.
Yogurt
When yogurt is cultured, the bacterial cultures create lactase enzymes that pre-digest most lactose. Those who cannot drink milk may still tolerate yogurt well. Again, always choose gluten-free brands.
Butter/Ghee
The process of churning cream into butter removes nearly all lactose. Clarified butter or ghee is even more purified with nearly all milk proteins removed. Both butter and ghee make excellent gluten and lactose-free dairy options.
Dairy Alternatives
Non-dairy products like coconut yogurt, almond creamer, soy cheese, cashew ice cream and vegan butter can help fill the gap. There are many innovative lactose-free, gluten-free dairy substitute options available.
So for those who can tolerate some dairy, these options offer flexibility within a gluten-free diet. Those following full dairy-free diets also have many alternatives to choose from.
Gluten-Free Substitutes for Common Dairy Items
For those avoiding both gluten and dairy, substitutes and recipe swaps can help replace common dairy staples:
Instead of Milk
– Nut milks (almond, coconut, cashew, oat)
– Coconut milk
– Hemp milk
– Rice milk
– Pea milk
Instead of Yogurt
– Coconut yogurt
– Nut yogurt (coconut, almond)
– Dairy-free yogurt (flax, oat, soy)
Instead of Ice Cream
– Sorbet or gelato
– Coconut milk ice cream
– Avocado ice cream
– Banana “nice cream”
– Frozen nut milk pops
Instead of Creamer
– Full fat coconut milk
– Nut milk creamers
– Hemp milk
– Oat milk
Instead of Butter
– Coconut oil or butter
– Olive oil or avocado oil
– Nut butters like almond or cashew
– Seed butters like sunflower or pumpkin
Instead of Cheese
– Nut-based cheese (almond, cashew)
– Soy cheese
– Vegan cheese substitutes
With some adaptability and creativity in the kitchen, dairy can be effectively replaced on a gluten and lactose-free diet.
Example Recipes
Here are some recipe ideas showcasing these substitutions:
Gluten-Free, Dairy-Free Banana Pancakes
- 2 bananas, mashed
- 2 eggs
- 1/4 cup almond milk
- 1 tsp baking powder
- 1/2 tsp cinnamon
- Coconut oil for cooking
Whisk ingredients together until smooth batter forms. Heat coconut oil in pan over medium heat. Scoop batter into pan and cook like normal pancakes. Top with fruit and gluten/dairy-free nut butter.
Gluten-Free, Dairy-Free Chicken Alfredo
- Gluten-free fettuccine
- Cooked chicken breast, sliced
- 1 cup cashew cream sauce
- 1 tsp garlic powder
- 1/2 cup peas
- Salt and pepper to taste
Make cashew cream sauce by blending soaked cashews with almond milk, lemon juice, garlic and salt. Cook fettuccine according to package directions. Toss with sauce, chicken, peas and seasonings.
Gluten-Free, Dairy-Free Berry Smoothie
- 1 cup almond milk
- 1 banana
- 1 cup mixed berries
- 2 tablespoons almond butter
- 1/2 cup spinach
- 1 tsp honey or maple syrup to sweeten
Blend all ingredients until smooth. Taste and adjust sweetness as desired.
As shown by these recipes, gluten and dairy can easily be replaced with nutritious alternatives. Getting creative in the kitchen helps make gluten-free, dairy-free eating delicious and doable.
Potential Drawbacks of Gluten-Free, Dairy-Free Diets
While gluten-free, dairy-free diets can be healthy with planning, there are some potential drawbacks to note:
Nutrient Deficiencies
Two key nutrients provided by gluten and dairy are:
- Calcium: Important for bone health. Found in dairy products.
- Vitamin D: Crucial for immune function and calcium absorption. Often added to dairy products.
Without diligent substitution, deficiencies in these nutrients may occur. Include non-dairy sources like leafy greens, nuts, seeds, beans, tofu, fortified non-dairy milks and juices, and possibly supplements if needed.
Lack of Variety
Those who rely heavily on gluten-containing grains and dairy products may find their diet narrowing significantly. Be sure to include diverse fruits, vegetables, nuts, seeds, legumes, eggs, meats and alternative grains like quinoa.
Difficulty Eating Out
Sticking to gluten-free and dairy-free foods can be challenging in social settings, restaurants, etc. Communicating with staff, asking questions and researching options helps. But it may be easier to bring safe snacks or meals.
Expense
Unfortunately, many gluten-free and dairy-free alternatives come with a higher price tag. Buying generic brands, purchasing in bulk, meal prepping and choosing affordable staples can help mitigate costs.
Nutritional Balance
When eliminating entire food groups, ensuring adequate calories, protein, carbs, fiber and fat takes more intention. Aiming for variety and eating balanced meals is key to maintaining overall nutrition.
So while gluten-free, dairy-free diets are possible for most people, they do take commitment, planning and flexibility to sustain in a healthy way. Working with a dietitian knowledgeable in food intolerances can also provide tremendous support.
The Bottom Line
Gluten-free diets do not inherently require dairy restriction as well. Likewise, dairy elimination does not necessitate going gluten-free too. These classifications represent separate conditions. Most individuals can eliminate gluten or dairy independently without issue. However, some may find temporarily or permanently removing both from the diet beneficial, depending on individual sensitivities and health status. Planning, balance and substitutes help sustain healthy gluten-free, dairy-free eating, though potential drawbacks should be considered. Those able to tolerate some dairy can include items like lactose-free milk, hard cheese and yogurt to diversify their gluten-free diet. For those avoiding all dairy, nut milks, oils, and dairy-free alternatives help replace staples like milk, yogurt, butter and cream. With commitment and adaptability, a diet free of both gluten and dairy is certainly achievable.
