Nutritionist Tips for Going Gluten & Dairy-Free

It can be overwhelming if you need to cut out gluten and dairy from your diet. Foods like bread and cheese seem to be everywhere.

Making the switch to a gluten-free and dairy-free lifestyle doesn’t have to be daunting.

Here are some easy steps to help you adjust:

1. Check Labels Closely: Gluten and dairy can hide in surprising places like sauces, soups, and snacks. Learn to spot them by reading labels (reading ingredient labels is also my number one tip for starting a clean eating diet).
2. Focus on Whole Foods: Build your meals around simple ingredients like vegetables, fruits, proteins, and gluten-free grains to keep things straightforward. By focusing on whole foods you can ensure that you meet your nutrient needs for protein, calcium, and vitamin D. Consider using supplements or fortified foods to fill the gaps. Get my unprocessed foods list PDF!
3. Try Substitutes: Swap out dairy with almond milk or coconut yogurt and use gluten-free flours for baking. There are plenty of options to explore.

Common Reasons:

• Food Sensitivities or Allergies: Gluten and dairy are frequent triggers for allergies and intolerances, causing symptoms such as bloating, headaches, skin issues, and fatigue.
• Health Conditions: For individuals with celiac disease, non-celiac gluten sensitivity, lactose intolerance, or casein sensitivity, removing gluten and dairy is often essential.
• Autoimmune Support: Reducing or eliminating gluten and dairy (and other inflammatory foods) can potentially decrease inflammation in conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, and multiple sclerosis.

Key Science:

• Gluten, a protein found in wheat, barley, and rye, can provoke inflammation in sensitive individuals, contributing to joint pain, digestive issues, and brain fog.
• Dairy contains lactose (a sugar) and casein (a protein), both of which may cause discomfort or allergic reactions in certain people.

What is Gluten?

What to Avoid:

• Grains and Flour Products: Wheat, barley, rye, spelt, durum, and semolina
• Breads and Baked Goods: Traditional bread, muffins, pancakes, waffles, donuts, and pizza crust
• Pasta: Spaghetti, macaroni, lasagna, chow mein, ramen, and egg noodles
• Desserts: Cakes, cookies, brownies, pies, and pastries
• Processed Foods: Soups, sauces, gravies, salad dressings, and seasoned snacks (see my list of gluten-free sauces)
• Alcohol: Beer, ale, lager, malt beverages, and certain wines

Hidden Sources of Gluten:

Gluten can be labeled as malt, hydrolyzed wheat protein, modified food starch, or dextrin. Check labels carefully.

Alternative Names for Gluten:

• Barley malt
• Caramel color (if derived from barley)
• Farina
• Malt extract or syrup
• Brewer’s yeast
• Triticale
• Graham flour
• Kamut
• Spelt
• Hydrolyzed vegetable protein (when wheat-based)

Gluten-Free Alternatives:

• Whole Grains: Quinoa, brown rice, millet, buckwheat, and certified gluten-free oats (see the best gluten-free carbs)
• Flours: Almond flour, coconut flour, tapioca flour, and rice flour
• Snacks: Gluten-free crackers, popcorn, and rice cakes

Understanding Dairy-Free Options

What is Dairy?

What to Avoid:

• Dairy Products: Milk (whole, low-fat, skim), cheese, cream, butter, ghee, yogurt, condensed milk, milk powder, and buttermilk
• Dishes Containing Dairy: Mac and cheese, white sauce pasta, pizza, creamed soups, custards, and puddings
• Hidden Sources of Dairy: Casein, whey, lactose, lactalbumin, milk solids, and milk derivatives

Alternative Names for Dairy:

• Caseinates (calcium or sodium caseinate)
• Lactoglobulin
• Lactalbumin phosphate
• Recaldent (found in some chewing gums)
• Nougat
• Nisin (a preservative derived from milk)

Dairy-Free Alternatives:

• Plant-Based Milks: Almond milk, coconut milk, oat milk, cashew milk, and rice milk
• Cheese Substitutes: Nut-based cheeses, tapioca-based cheese, and soy cheese
• Yogurt Alternatives: Coconut yogurt, almond yogurt, and oat yogurt
• Cooking Substitutes: Coconut cream for heavy cream, and vegan butter or coconut oil for butter

Avoiding Cross-Contamination:

Keeping your food safe from gluten or dairy cross-contamination is key. Here’s how:

• Use separate utensils, cutting boards, and cookware for gluten-free and dairy-free foods.
• Wash surfaces thoroughly to remove any residue.
• Store gluten-free and dairy-free items in labeled containers to avoid accidental mixing.
• Be mindful when using appliances like toasters and ovens; dedicated tools can help prevent contamination.

Label Reading Tips:

• Learn to identify hidden sources of gluten and dairy in packaged foods. For example:
  • Gluten: Malt, hydrolyzed wheat protein, modified food starch, and dextrin
  • Dairy: Whey, casein, lactose, and milk derivatives
• Look for certifications like “Certified Gluten-Free” or “Dairy-Free” to simplify your choices.
• Use my tips for clean eating on a budget to avoid overspending. Or, see my list of Walmart gluten-free options.

Cooking with Substitutes:

• Experiment with plant-based milks, nut-based cheeses, and gluten-free flours to find the ones that work best for your recipes.
• Use thickeners like arrowroot powder or tapioca starch in place of flour in sauces and soups.
• Coconut cream or cashew cream can be excellent replacements for heavy cream in dishes.
• Review my ancestral diet meal plan for meal ideas. You may also like these bread substitutes that are gluten-free.

Dining Out and Social Events

Tips for Eating Out:

Dining out doesn’t have to be stressful. Here are some practical suggestions:

• Research restaurants ahead of time that offer gluten-free and dairy-free menus.
• Clearly explain your dietary needs to your server. Don’t hesitate to ask about ingredients and preparation methods.
• Stick to simple dishes like grilled meats, salads with olive oil, or steamed vegetables to minimize risk.
• If in doubt, bring a small snack or eat beforehand to ensure you’re covered.

Navigating Social Gatherings:

• Offer to bring a dish that you can eat and share with others.
• Eat a small meal beforehand if you’re unsure about available options.
• Keep snacks like nuts, dried fruits, or gluten-free granola bars handy.

Key Nutrients:

• Calcium and Vitamin D: Fortified plant-based milks and leafy greens can help meet calcium needs.
• Protein: Incorporate lean meats, fish, tofu, and legumes to ensure adequate protein intake.
• Fiber: Include plenty of fruits, vegetables, and gluten-free whole grains in your meals.

Supplements:

If there are specific dietary gaps, consider supplements such as calcium, vitamin D, or B vitamins. Consult with a healthcare provider for personalized recommendations.