The Ultimate Guide to Gluten- and Dairy-free Foods

Finding gluten- and dairy-free foods can be challenging for people with food sensitivities. However, a gluten-free, dairy-free diet is highly beneficial and also has potential health benefits for people with certain medical conditions. This guide aims to provide comprehensive information about dairy and gluten-free food options, including homemade recipes for healthy snacks.  

Understanding Gluten and Dairy Intolerances

What is Gluten Intolerance?

Gluten is a protein in wheat, barley, rye, and triticale. For those with gluten intolerance or celiac disease, consuming gluten can lead to a range of symptoms, from digestive issues to more severe health problems. Gluten intolerance involves the body’s inability to properly digest or break down gluten, leading to symptoms such as bloating, diarrhea, and abdominal pain. In celiac disease, an autoimmune disease, ingesting gluten triggers an immune response that damages the small intestine’s lining, hindering nutrient absorption. Gluten intolerance can also occur in persons without celiac disease. Non-Celiac Gluten Sensitivity (NCGS) is a condition in which individuals experience symptoms similar to those of celiac disease when consuming gluten, but without the autoimmune response and intestinal damage seen in celiac disease. The only treatment for celiac as well as non-celiac gluten sensitivity is a strict, lifelong gluten-free diet. 

Who needs to follow a gluten-free diet?

​Following a gluten-free diet has become a fad in recent decades. The popularity of the gluten-free diet and gluten-free foods can be attributed to multiple factors, but mainly to aggressive marketing by manufacturers and grocery stores. Only 1% of the United States population is diagnosed with celiac disease, and 6% with non-celiac gluten sensitivity. However, most people who follow a gluten-free diet are healthy individuals who believe avoiding gluten has health benefits. On the contrary, avoiding gluten without medical advice can cause more harm than good. Potential harms of a gluten-free diet include:

• Deficiencies of micronutrients and fibre.
• Increased intake of fats to compensate for decreased intake of carbohydrates.
• An increase in blood sugar and cholesterol levels leading to an increased risk of heart disease.
• Increased financial burden as gluten-free food are usually much more expensive than those containing gluten.
• Social restrictions caused by the diet.

Persons with the following conditions can potentially benefit from a gluten-free diet include:

• Gluten-sensitive irritable bowel syndrome
• Non-celiac gluten sensitivity
• Schizophrenia or other mental health conditions
• Allergic conditions like atopy
• Fibromyalgia
• Endometriosis
• Obesity

So, consult your healthcare provider to determine whether you need to follow a gluten-free diet before you decide to avoid gluten-containing products.

What is Dairy Intolerance?​

Dairy intolerance, or lactose intolerance, occurs when the body cannot adequately digest lactose, the sugar found in milk and dairy products. This is due to a deficiency of lactase, the enzyme required to break down lactose. Symptoms include bloating, gas, diarrhea, and stomach cramps after consuming dairy products. Some individuals may also be allergic to casein or whey, the proteins found in dairy, leading to different immune responses.

Gluten- and Dairy-Free Diet Basics

Identifying Gluten-Containing Foods

To maintain a gluten-free diet, reading food labels and knowing what goes into your food is crucial. Check the labels for gluten ingredients in foods such as:

• Bread, pasta, and pastries
• Cereals and granola
• Beer and certain alcoholic beverages
• Sauces and gravies thickened with flour
• Processed foods where gluten is used as a binder. Gluten is often a hidden ingredient in flavouring agents, so watch out when you see “natural flavourings added” on the food label.

Identifying Dairy-Containing Foods

If you are having lactose intolerance, dairy/ milk products to avoid include:

• Milk and cream
• Cheese, yogurt, and butter
• Icecream and custard
• Whey and casein-based products
• Many processed foods where dairy is used for flavor or texture

Gluten-Free Foods to Enjoy

Being diagnosed with gluten sensitivity is no longer a calamity, as you will find lots of gluten-free products on the shelves of your local grocery store. It is a good idea to cook up some of your food from scratch – there are many easy, gluten-free, healthy recipes with simple ingredients. 

Naturally Gluten-Free Grains

Several grains are naturally gluten-free and can be excellent substitutes for gluten-containing grains like wheat, rye and barley :

• Rice: A versatile grain used in a variety of dishes. A staple in many countries, it can also be used to make rice cakes, flatbreads and crepes (dosas).
• Quinoa: A protein-rich grain that’s great in salads and as a side dish.
• Buckwheat: Despite its name, buckwheat is gluten-free and perfect for pancakes or groats.
• Corn: Cornmeal, cornflour, and polenta are all safe options.
• Millet is a mild-tasting grain that works well in sweet and savoury dishes. It is often used as a low-calorie rice substitute
• Sorghum: Often used in gluten-free baking and as a whole grain.

Gluten-Free Flours

Several gluten-free flours are available for baking and cooking:

• Almond flour: Made from ground almonds, it’s rich in protein and healthy fats.
• Coconut flour: Made from dried coconut meat, it’s high in fibre.
• Rice flour: A common base for many gluten-free recipes.
• Tapioca flour: Made from cassava root, used for thickening and baking.
• Chickpea flour: Made from ground chickpeas, adds a nutty flavor.

Dairy-Free Foods to Enjoy

Dairy-Free Milk Alternatives

There are numerous plant-based milk options:

• Almond milk: Low in calories, it has a slightly nutty flavor.
• Coconut milk: Rich and creamy, perfect for cooking and baking.
• Soy milk: High in protein, often used as a dairy substitute.
• Oat milk: Creamy and slightly sweet, great in coffee and smoothies.
• Rice milk: Mild flavor and thinner consistency, suitable for cereals and drinking

Dairy-Free Cheese Alternatives

Dairy-free cheeses have come a long way and include options like:

• Nut-based cheeses: Made from almonds, cashews, or macadamias.
• Soy-based cheeses: Widely available and often fortified with vitamins.
• Coconut oil-based cheeses: Known for their meltability, suitable for pizzas and grilled sandwiches.
• Vegetable-based cheeses: Often made from nutritional yeast and vegetables.

Nutritional Considerations

Ensuring Nutritional Balance

Excluding gluten and dairy can make it challenging to get certain nutrients. Here are key nutrients to focus on. Make sure you comsume sufficient quantities of the non-gluten sources to maintain nutritional balance:

• Calcium: Essential for bone health, found in fortified plant milks, leafy greens, and almonds.
• Vitamin D: Important for calcium absorption, available in fortified foods and through sun exposure.
• Vitamin B12: Typically found in animal products, available in fortified cereals and plant milks.
• Iron: Crucial for oxygen transport in the body, found in lentils, chickpeas, and quinoa.
• Fiber: Important for digestive health, found in fruits, fresh veggies, and gluten-free whole grains.

Meal Planning and Recipes

Healthy eating can be simple and easy with a bit of meal planning. Keeping a list of the family’s favourite dishes handy is always a good idea. Here are a few to get you started: 

Breakfast Ideas

• Smoothie Bowls: Blend your favorite fruits with almond or oat milk, top with gluten-free granola, banana slices and seeds.
• Overnight Oats: Mix gluten-free oats with coconut milk, chia seeds, and fresh berries.
• Egg Muffins: Bake eggs with vegetables and dairy-free cheese in muffin tins for a grab-and-go option.
• Gluten-free bread with almond butter, peanut butter or other seed butter 
• Gluten-free cereals 

Lunch Ideas

• Quinoa Salad: Combine quinoa with chopped vegetables, chickpeas, and a lemon-tahini dressing.
• Lettuce Wraps: Use large lettuce leaves to wrap chicken, avocado, and salsa for a fresh, crunchy lunch.
• Gluten-Free Pasta Salad: Use brown rice or chickpea pasta with a variety of vegetables and a dairy-free pesto.
• Gluten-free breads or grains (rice or millets) with your choice of vegetable or meat curry.

Dinner Ideas

• Stuffed Peppers: Fill bell peppers with a mixture of ground turkey, quinoa, and vegetables.
• Coconut Curry: Use coconut milk as a base for a rich, flavorful curry with vegetables and tofu or chicken.
• Zucchini Noodles: Spiralize zucchini and top with a homemade marinara sauce and meatballs.

Snack Ideas

• Hummus and Veggies: Pair homemade or store-bought hummus with fresh vegetables.
• Fruit and Nut Bars: Make your own bars with dates, nuts, and seeds.
• Roasted Chickpeas: Season and roast chickpeas for a crunchy, protein-packed snack.

Dining Out and Travel Tips

Eating Out

• Research restaurants: Look for restaurants with gluten-free and dairy-free menus or options.
• Communicate clearly: Inform the staff about your dietary needs to avoid cross-contamination. Inform the staff
• Simple choices: Opt for simple dishes like salads (without croutons or dairy-based dressings), grilled meats, and steamed vegetables.

Traveling

• Pack Snacks: Bring your own snacks like fresh fruits, nuts, seeds, dried fruit, and gluten-free bars.
• Research Ahead: Find restaurants and stores at your destination that offer suitable options.
• Stay in Accommodations with Kitchens: This allows you to prepare your own meals if needed.

Benefits of a Gluten- and Dairy-Free Diet

As explained earlier, following a gluten- free diet is beneficial to CERTAIN, NOT ALL PERSONS. Make sure you discuss with your healthcare provider and are diagnosed with gluten sensitivity before eliminating it from your diet. Here are some benefits observed by patients with gluten allergies after starting a gluten-free diet.

• Improved Digestion: Many people experience better digestion and reduced bloating when eliminating gluten and dairy, as these foods can be hard to digest for those with intolerances.
• Increased Energy Levels: By avoiding foods that cause discomfort or immune responses, many individuals find they have more energy and feel less fatigued.
• Better Skin Health: Some people notice an improvement in skin conditions like eczema and acne when they remove dairy from their diet.

Challenges and How to Overcome Them

• Social Situations: Sticking to your diet in social situations can be difficult. Plan ahead by eating before events or bringing your own safe foods.
• Finding Substitutes: Experiment with different brands and types of gluten- and dairy-free products to find ones you enjoy. 

A gluten- and dairy-free diet can be a healthy and fulfilling way to eat, provided you have been diagnosed and advised by your healthcare practitioner. With careful planning and a little creativity, you can enjoy a wide variety of delicious and nutritious foods that support your health and well-being.

Here are some gluten-free, dairy-free recipes to add to your recipe book:

• Gluten-free flatbread
• Cafreal masala – can be used with vegetables as well as meats