Going sugar, dairy, and gluten-free has become an increasingly popular lifestyle choice for many people looking to improve their health, lose weight, or manage conditions like diabetes, celiac disease, and food allergies. Eliminating or reducing these common dietary triggers can be beneficial, but it also requires diligence and planning to ensure you still get proper nutrition.
Why Go Sugar, Dairy and Gluten-Free?
There are several potential benefits to cutting out or reducing sugar, dairy and gluten:
- May promote weight loss – By eliminating high-calorie sugars and simple carbs, you reduce overall calorie intake which can aid weight loss efforts. Going dairy-free also eliminates a common source of saturated fat.
- Can help manage diabetes – A diet low in simple sugars and refined carbs can help regulate blood sugar and insulin levels.
- May improve gastrointestinal issues – Gluten triggers inflammation and damage in the gut lining for those with celiac disease or gluten sensitivity. Eliminating dairy may also improve lactose intolerance symptoms.
- Reduces inflammation – Sugar, dairy and gluten can all trigger inflammatory responses in the body which are linked to several chronic diseases.
- Eliminates common food allergens – Dairy and gluten are two of the most common food allergens so avoiding them eliminates potential allergic reactions.
Of course, adopting this type of restrictive diet should be approached cautiously and only with the guidance of a doctor or registered dietitian to ensure it is nutritionally balanced.
Foods to Avoid
Here are the main foods and ingredients you’ll need to eliminate on a sugar, dairy and gluten-free diet:
Sugar
- Table sugar (sucrose)
- Brown sugar
- Raw sugar
- Honey
- Maple syrup
- Agave
- High fructose corn syrup
- Fruit juices
- Candy
- Desserts
- Sugary beverages like soda and sweetened teas
Dairy
- Milk
- Cheese
- Yogurt
- Butter
- Cream
- Ice cream
- Whey protein powder
Gluten
- Wheat
- Barley
- Rye
- Malt
- Brewer’s yeast
- Breads
- Pasta
- Cereals
- Beer
Be sure to check labels carefully as these ingredients can commonly be hidden in sauces, dressings, flavorings, and processed foods.
Foods You Can Eat
While it may seem restrictive, there are still plenty of delicious whole foods you can enjoy on a sugar, dairy and gluten-free diet:
Proteins
- Eggs
- Poultry
- Fish and seafood
- Beef
- Pork
- Beans and legumes
- Tofu and tempeh
- Nuts and seeds
Fruits & Vegetables
- All fresh fruits
- Bananas, apples, berries, citrus fruits, melons, etc.
- Fresh vegetables
- Leafy greens, broccoli, carrots, peppers, mushrooms etc.
Grains & Starches
- Brown rice
- Quinoa
- Millet
- Buckwheat
- Certified gluten-free oats
- Sweet potatoes and yams
- Squash
- Corn
Beverages
- Water
- Unsweetened tea
- Black coffee
- Unsweetened nut milks
- Coconut water
Condiments & Oils
- Apple cider vinegar
- Coconut aminos
- Mustard
- Hot sauce
- Fresh herbs and spices
- Olive oil
- Avocado oil
- Coconut oil
Tips for Success
Making this dietary shift requires dedication, but these tips can help:
- Read labels – Get in the habit of reading nutrition labels to check for hidden sugar, dairy and gluten.
- Meal prep – Plan weekly menus and prep batch meals and snacks to have gluten, dairy and sugar-free options on hand.
- Focus on nutrition – Ensure you replace nutrients you’re eliminating by eating plenty of vegetables, protein sources, healthy fats and certified gluten-free grains.
- Satisfy cravings safely – Treat cravings for sweets with fruits, dark chocolate, coconut milk ice cream, etc. in moderation.
- See a dietitian if needed – Get personalized guidance from a registered dietitian nutritionist to ensure you’re meeting nutrient needs.
Sample Meal Plan
Here is a sample one day sugar, dairy and gluten-free meal plan:
| Meal | Foods |
|---|---|
| Breakfast | Gluten-free oatmeal cooked with almond milk, walnuts, cinnamon and fresh berries |
| Lunch | Tuna salad wrapped in lettuce leaves. Salad with olive oil and balsamic vinegar dressing. |
| Snack | Sliced apple with almond butter |
| Dinner | Roasted chicken breast, baked sweet potato, steamed broccoli |
| Dessert | Fresh mango cubes dusted with unsweetened coconut |
With some creativity and flexibility, you can find many satisfying gluten, dairy and sugar-free alternatives to favorite comfort foods.
Potential Challenges
Making such big dietary changes doesn’t come without challenges including:
- Social situations – It may be hard to stick to your diet when eating out or at social gatherings. Do your best to scope out options in advance.
- Craving triggers – You’ll inevitably still get cravings for pizza, cookies, ice cream etc. Try to resist or find substitutes.
- Family adjustments – If others in your household don’t follow the diet it can be hard. Do your best to make accommodations.
- Higher food costs – Gluten-free and dairy-free speciality items can be pricier. Prioritize whole foods to help keep costs down.
While challenging at first, with time sticking to the diet will likely get easier as it becomes your new normal.
Should You Reintroduce Foods?
Eliminating major food groups long-term can increase risk for nutrient deficiencies. After following the diet for a period of time such as 30-90 days, you may want to consider reintroducing certain foods in moderation to see if they cause symptoms. For example, you could try incorporating:
- Small amounts of full fat dairy like yogurt, cheese or butter
- Gluten-free grains like wheat, barley or rye
- Small amounts of natural sweeteners like honey or maple syrup
Keep a food and symptom journal to track how reintroductions impact you. That way you can determine what foods to continue avoiding completely versus those you can have on occasion without issue.
Supplements
As with any highly restrictive diet, nutritional deficiencies are a potential concern. Work with a healthcare professional to determine if you should take any supplements, particularly with prolonged exclusion of foods. Some supplements to consider include:
- Calcium – Without dairy you’ll need alternate calcium sources like supplements.
- Vitamin D – Often lacking without dairy intake.
- Iron – Since you’ll avoid iron-fortified grains, an iron supplement may be warranted.
- Fiber – May help boost fiber intake if excluding many grains.
- Probiotics – Can aid digestion when eliminating dairy.
Never start taking high dose supplements without medical supervision. Get lab testing done to determine your actual nutritional status as well.
The Takeaway
Transitioning to a sugar, dairy and gluten-free diet can provide worthwhile health benefits for many people. But it also eliminates major food groups so isn’t something to undertake lightly. Set yourself up for success by planning nutrient-dense meals and snacks, being prepared for social and craving challenges, adding foods back in judiciously after an elimination period, and seeking personalized guidance from healthcare professionals.
