Eating a gluten-free and dairy-free diet may seem challenging at first, but there are still plenty of delicious foods and meals to enjoy. With some adaptations to recipes and careful label reading, it is possible to find safe and satisfying gluten-free and dairy-free options.
Why Follow a Gluten-Free and Dairy-Free Diet
There are a few main reasons someone may need to or choose to follow a gluten-free and dairy-free diet:
- Celiac disease – Celiac disease is an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. The only treatment is a strict lifelong gluten-free diet.
- Non-celiac gluten sensitivity – Some people experience symptoms like bloating, abdominal pain, and fatigue when they eat gluten, even if they don’t have celiac disease. Removing gluten from their diet can improve symptoms.
- Dairy allergy or intolerance – Allergies to the proteins in dairy can cause reactions ranging from mild to severe. Lactose intolerance means a person lacks the enzyme to properly digest lactose, the sugar in dairy, leading to gastrointestinal symptoms.
- Other autoimmune conditions – Sometimes a gluten-free and/or dairy-free diet is recommended to help manage symptoms of autoimmune diseases like rheumatoid arthritis, multiple sclerosis, and thyroid disease.
- Digestive disorders – Conditions like IBS, Crohn’s, colitis may improve with removal of gluten and/or dairy.
- Personal preference – Some people simply feel better avoiding gluten and/or dairy products for their own reasons.
No matter the reason for following the diet, paying close attention to labels and ingredients is key to successfully remaining gluten-free and dairy-free.
Allowed Foods on a Gluten-Free and Dairy-Free Diet
Many nutritious and delicious foods are naturally gluten-free and dairy-free. With some modifications to recipes or swaps for dairy-free alternatives, it’s possible to still enjoy a varied diet.
Proteins
- Meat: beef, pork, chicken, turkey, lamb, etc.
- Fish and seafood: salmon, tilapia, shrimp, tuna, cod, etc.
- Eggs
- Legumes: beans, lentils, peas
- Nuts and seeds: almonds, walnuts, sunflower seeds, etc.
- Dairy-free milks: almond, coconut, oat, soy, rice, hemp
Fruits and Vegetables
- All fresh fruits: apples, bananas, berries, citrus fruits, etc.
- All fresh vegetables: leafy greens, broccoli, carrots, peppers, etc.
- Frozen and canned fruits/veggies
Grains and Starches
- Gluten-free whole grains: brown rice, quinoa, buckwheat, gluten-free oats
- Starchy vegetables: potatoes, sweet potatoes, winter squash, peas
- Corn and corn products
- Gluten-free flours: rice flour, almond flour, coconut flour
Fats and Oils
- Plant-based oils: olive oil, avocado oil, coconut oil
- Nut and seed butters: peanut, almond, sunflower seed
- Avocados
- Olives
Seasonings, Condiments and Beverages
- All herbs and spices
- Mustard
- Apple cider vinegar
- Tamari or coconut aminos
- Vegetable broth and stock
- Tea and coffee
- Fruit juices
- Sodas and sparkling waters
- Wine
Foods to Avoid on a Gluten-Free and Dairy-Free Diet
When following a gluten-free and dairy-free diet, it’s important to read labels carefully and avoid foods containing gluten, wheat, barley, rye and dairy ingredients. Here are some of the main items to steer clear of:
Gluten Sources
- Wheat
- Barley
- Rye
- Malt
- Bread
- Pasta
- Cereals
- Bake goods like cakes, cookies, muffins
- Beer
- Soy sauce
- Seasonings and broths containing gluten
Dairy Sources
- Milk
- Cheese
- Yogurt
- Butter
- Cream
- Ice cream
- Whey protein powder
Potential Hidden Sources
- Processed meats
- Salad dressings and sauces
- Soup bases
- Flavorings
- Candies
- Packaged rice mixes
- Imitation meats
Be sure to thoroughly read the ingredient list on any packaged or prepared foods. Call manufacturers if you are unsure about ingredients.
Meal Ideas for a Gluten-Free and Dairy-Free Diet
Eating tasty and satisfying meals is definitely possible on a gluten-free and dairy-free diet. With some simple swaps and fresh ingredients, you can enjoy nutritious meals.
Breakfast Ideas
- Gluten-free oats cooked in dairy-free milk, topped with fruit and nuts
- Scrambled eggs with sautéed veggies and potatoes
- Avocado toast on gluten-free bread
- Berry smoothie with dairy-free milk and protein powder
- Eggs baked in portobello mushroom caps with tomatoes
Lunch Ideas
- Salads topped with grilled chicken or salmon with oil and vinegar dressing
- Vegetable soup with gluten-free bread
- Lettuce wrap tacos with beans, salsa, guacamole
- Leftover stir-fry with rice
- Qunioa bowls with roasted veggies and chickpeas
Dinner Ideas
- Turkey or chicken meatballs with gluten-free pasta and marinara sauce
- Sheet pan fajitas with sautéed peppers and onions, guacamole
- Baked salmon with roasted asparagus and potatoes
- Stuffed peppers or zucchini with ground turkey, rice, veggies
- Shrimp and chickpea curry over rice
Snack Ideas
- Fresh or dried fruit with nuts
- Nut butter on rice cakes or gluten free toast
- Hummus with veggies or gluten-free crackers
- Hard boiled eggs
- Popcorn
- Energy bites made with gluten-free oats, nut butter, fruit
Dessert Ideas
- Fresh fruit with coconut whipped cream
- Chocolate pudding made with avocado
- Banana “ice cream” – frozen bananas blended up
- Chocolate chip cookies or brownies made with gluten-free and dairy-free ingredients
- Pumpkin pie with gluten-free crust
Tips for Eating Out Gluten-Free and Dairy-Free
With the rise in food allergies and intolerances, it’s becoming easier to find gluten-free and dairy-free options when eating out. Here are some tips:
- Research the menu in advance and call ahead to ask about options
- Stick to naturally gluten and dairy-free choices like salads, grilled meat, and rice dishes
- Ask for sauces and dressings on the side
- Specify that you have a food allergy so they take precautions
- Ask about how items are prepared and cooked to avoid cross-contamination
- Check that the staff understands what gluten-free means
Types of restaurants that are often safest include:
- Mexican – corn tortillas, rice, beans, meat, salsa
- Middle Eastern – hummus, grilled meat, rice
- Thai – curry dishes over rice with tofu or meat
- Sushi – sashimi, rice paper rolls
- Steakhouse – plain grilled meat and baked potato
Supplements and Substitutions
On a restricted diet like gluten-free and dairy-free, nutritional deficiencies can occur over time. Work with a dietitian or doctor to see if any supplements may be beneficial for your individual needs. Some options include:
- Calcium – since dairy is eliminated, a calcium supplement may be recommended
- Vitamin D – often found in dairy products
- Probiotics – to support gut health
- Fiber – since gluten-free grains lack fiber
- Omega-3 fatty acids
- Iron
- Vitamin B12
Substituting ingredients in recipes can help you continue enjoying your favorite foods gluten-free and dairy-free:
| Instead of | Use |
|---|---|
| Milk | Dairy-free milk like almond, coconut, oat |
| Yogurt | Dairy-free yogurt |
| Cheese | Dairy-free cheese or nutritional yeast |
| Wheat flour | Gluten-free flours like rice, almond, coconut |
| Breadcrumbs | Gluten-free breadcrumbs or ground nuts |
| Soy Sauce | Coconut aminos |
| Wheat pasta | Gluten-free or veggie noodles |
Shopping Tips
Reading labels and asking questions is essential when grocery shopping gluten-free and dairy-free. Some helpful tips include:
- Shop the perimeter of the store first for fresh produce, meat and dairy-free alternatives
- Check labels of sauces, dressings, seasonings for milk-derived ingredients
- Look for gluten-free labels but still read the ingredients
- Seek out dairy-free alternatives like cheese, milk, yogurt, ice cream
- Buy naturally gluten-free whole grains like rice, quinoa, buckwheat
- Choose gluten-free oats that are specially processed
- Buy gluten-free flours to use in baking
- Look for gluten-free mixes, pastas and baking mixes
- Seek out specialty products in the frozen section
- Ask at the bakery about gluten-free options
- Shop at natural food stores which have many gluten-free and dairy-free options
Conclusion
Following a gluten-free and dairy-free diet may seem challenging but there are still plenty of nutritious and tasty foods to enjoy. Be sure to read labels carefully, seek out specialty products, ask questions at restaurants and supplement where needed. With some adjustments to your diet and lifestyle, living gluten-free and dairy-free can become second nature.
