Gluten And Dairy-Free Diet: Tips & Recipes In [AU]2023
Updated on
- Written by Amelia Smith, MFA
Medically reviewed by
Kathy Shattler, MS, RDN
Embrace a nourishing and liberating way of eating with a gluten and dairy-free diet. This dietary approach allows individuals to explore various delicious and wholesome alternatives while avoiding gluten-containing grains and dairy products.
Discover the benefits[1] of this lifestyle, from improved digestion to increased energy levels, and uncover the variety of options available to create satisfying and nutritious meals. Whether you have specific dietary restrictions[2] or simply seek a healthier eating pattern, gluten, and dairy-free diets can open doors to a world of culinary possibilities and enhanced well-being.
In this article, we will dive deep into the principles of a gluten and dairy-free diet, exploring its potential benefits, practical tips for implementation, and delicious recipe ideas to help you embark on this nourishing and fulfilling journey.
What Is A Gluten And Dairy-Free Diet?
A gluten and dairy-free diet is an eating approach that eliminates both gluten and dairy products from the diet.
Gluten refers to a group of proteins found in wheat, barley, and rye, while dairy refers to products derived from milk.
This diet is commonly followed by individuals with gluten intolerance or sensitivity, lactose intolerance, celiac disease, or those who choose to avoid these ingredients for various health reasons.
Who May Benefit From A Gluten And Dairy-Free Diet?
A gluten- and dairy-free diet can benefit individuals with specific dietary needs or health concerns. People who have some of the conditions below may find this dietary approach beneficial:
Celiac Disease
Celiac disease is an autoimmune disorder[3] triggered by the consumption of gluten. Following a strict gluten-free diet is essential for individuals with celiac disease[4] to prevent damage to the small intestine and alleviate symptoms such as abdominal pain, bloating, and diarrhea.
Gluten Intolerance Or Sensitivity
Some individuals may experience symptoms similar to those with celiac disease but do not have the autoimmune response. They may have non-celiac gluten sensitivity or gluten intolerance, and adopting a gluten-free diet can help manage their symptoms, including gastrointestinal discomfort,[5] fatigue, and headaches.
Lactose Intolerance
This is the inability to digest lactose,[6] the sugar in milk and dairy products. Symptoms may include bloating, gas, and diarrhea. A gluten and dairy-free diet can provide relief by eliminating lactose-containing[7] dairy products. However, eliminating dairy can cause calcium and vitamin D deficiencies, so be aware of the repercussions of this restriction.
Allergies To Milk Protein
Some individuals may be allergic to the proteins found in cow’s milk, such as casein or whey. A gluten and dairy-free diet can exclude these proteins, helping to manage allergy symptoms, including digestive issues, skin rashes, and respiratory problems.
Inflammatory Conditions
Certain inflammatory conditions,[8] such as rheumatoid arthritis or inflammatory bowel diseases like Crohn’s disease or ulcerative colitis, may benefit from a gluten and dairy-free diet. While the research is limited, some individuals report reduced inflammation and symptom improvement when following this dietary approach.
Irritable Bowel Syndrome
For individuals with irritable bowel syndrome,[9] a condition characterized by digestive discomfort, adopting a gluten and dairy-free diet may alleviate symptoms, as gluten and lactose can trigger digestive distress in some individuals with this condition.
Personal Health Choices
Some individuals choose to follow a gluten and dairy-free diet as part of their overall health and wellness goals. They may find that this dietary approach supports their energy levels, digestion, and overall well-being. However, it’s important to ensure adequate nutrition from alternative food sources or personalized supplementation after consultation with a registered dietitian.
It’s crucial to note that adopting a gluten and dairy-free diet should be done under the guidance of a registered dietitian to ensure nutritional adequacy, as eliminating certain food groups can potentially lead to nutrient deficiencies.
These professionals can help create a well-balanced eating plan and ensure you receive essential nutrients like vitamins B, D, and calcium from alternative sources.
Gluten-Free Dairy-Free Food List
Here’s a list of gluten-free and dairy-free foods[10] presented in bullet points for easy readability:
- Fruits: Apples, bananas, oranges, berries, grapes, melons.
- Vegetables: Broccoli, spinach, kale, carrots, peppers, sweet potatoes.
- Grains: Quinoa, rice, oats (labeled gluten-free), buckwheat, millet.
- Legumes: Lentils, chickpeas, black beans, kidney beans.
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds (which are calcium-rich).
- Gluten-Free Flours: Rice flour, almond flour, coconut flour, tapioca flour.
- Dairy-Free Milk: Almond milk, coconut milk, soy milk, rice milk (preferably fortified).
- Proteins: Chicken, turkey, fish, tofu, tempeh.
- Healthy Fats: Avocado, olive oil, coconut oil.
- Herbs and Spices: Basil, oregano, turmeric, cinnamon, ginger.
- Condiments: Gluten-free soy sauce, apple cider vinegar, mustard, salsa.
- Gluten-Free Pasta and Noodles: Rice pasta, gluten-free quinoa noodles.
- Gluten-Free Bread and Wraps: Gluten-free bread, corn tortillas, lettuce wraps.
- Dairy-Free Yogurt Alternatives: Coconut milk yogurt, almond milk yogurt
- Snacks: Rice cakes, popcorn (plain).
You must always read labels[11] and look for gluten and dairy ingredients or allergen warnings to ensure products suit a gluten-free diet. It is also essential to be aware of cross-contamination risks in food preparation to avoid accidental exposure to gluten or dairy.
Example Dairy And Gluten-Free Meal Plan
You can have many combinations of dairy and gluten-free foods. Here are two unique examples of a dairy and gluten-free meal plan that you can try:
Example 1
Breakfast
- Quinoa breakfast bowl with cooked quinoa, almond milk, fresh berries, a sprinkle of shredded coconut, with a cup of herbal tea
- A side of dairy-free yogurt topped with gluten-free granola.
Lunch
- Gluten-free wrap filled with grilled chicken, avocado slices, lettuce, dairy-free mayo, carrot sticks on the side, and sparkling mineral water with a hint of lemon.
Snack
- Rice cakes with almond butter and sliced bananas.
Dinner
- Baked herb-crusted cod filet with a side of roasted brussels sprouts, quinoa, and a chilled glass of white wine (make sure it is gluten and dairy-free)
- A mixed green salad with cherry tomatoes, cucumber, and a lemon tahini dressing.
Example 2
Breakfast
- Gluten-free buckwheat pancakes topped with dairy-free coconut yogurt and a drizzle of pure maple syrup.
- Fresh fruit salad with a variety of seasonal fruits.
Lunch
- Quinoa and black bean salad with diced bell peppers, cherry tomatoes, and a zesty lime dressing.
- A side of gluten-free rice crackers.
Snack
- Dairy-free protein smoothie made with almond milk, mixed berries, and a scoop of plant-based, gluten-free protein powder.
Dinner
- Baked tofu stir-fry with gluten-free tamari sauce, mixed vegetables, and served over brown rice.
- Steamed broccoli with sesame seeds.
Tips To Follow On A Gluten And Dairy-Free Diet
Are you looking to start a gluten and dairy-free diet? Here are a few tips to follow:
- Read labels carefully to identify gluten and dairy-containing ingredients.
- Plan meals in advance to ensure gluten and dairy-free options.
- Explore gluten and dairy-free substitutes available in stores.
- Cook meals at home using fresh, whole ingredients. (If you find it challenging to prepare meals at home, you can explore the convenience of gluten and dairy-free meal delivery services).
- Focus on natural gluten and dairy-free foods like low-sugar fruits, vegetables, lean proteins, nuts, and seeds.
- Be mindful of cross-contamination when preparing meals.
- Seek support from support groups or online communities.
The Bottom Line
Embracing a gluten- and dairy-free diet can positively impact people with gluten intolerance, celiac disease, or dairy allergies. Eliminating gluten and dairy from their meals alleviates unpleasant symptoms and enhances their overall health and well-being.
It is crucial to ensure a well-rounded and nourishing diet by incorporating a diverse range of gluten and dairy-free alternatives, as each person’s dietary requirements are unique. Finding an approach that suits your specific health needs and preferences is key.
Frequently Asked Questions
No, a gluten and dairy-free diet focuses on avoiding gluten-containing grains and dairy products, while a vegan diet excludes all animal products.
Yes, there are gluten-free bread alternatives made with gluten-free flour, such as rice, quinoa, or almond flour, and dairy-free bread options made without milk or butter.
Yes, soy milk is a dairy-free alternative and can be consumed on a gluten and dairy-free diet unless you have a soy allergy or intolerance.
Yes, there are various gluten-free pasta options made from alternative flour like rice, quinoa, corn, or lentils.
Oats themselves are gluten-free, but cross-contamination during processing is common. Look for certified gluten-free oats to ensure they are safe to consume.
Yes, fresh fruits and vegetables are naturally gluten and dairy-free. However, be cautious of processed products or sauces containing hidden gluten or dairy ingredients.
No, yogurt is a dairy product and should be avoided on a gluten and dairy-free diet. There are dairy-free yogurt alternatives made from coconut, almond, or soy milk that would be great picks instead.
Cheese is a dairy product and should be avoided on a gluten- and dairy-free diet. There are dairy-free cheese alternatives made from plant-based ingredients that you can try.
+ 11 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Niland, B. and Cash, B.D. (2018). Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterology & hepatology, [online] 14(2), pp.82–91. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/
- Alkalay, M.J. (2021). Nutrition in Patients with Lactose Malabsorption, Celiac Disease, and Related Disorders. [online] 14(1), pp.2–2. doi:https://doi.org/10.3390/nu14010002.
- Schuppan, D. and Zimmer, K.-P. (2013). The Diagnosis and Treatment of Celiac Disease. [online] doi:https://doi.org/10.3238/arztebl.2013.0835.
- Giacomo Caio, Volta, U., Sapone, A., Leffler, D.A., Roberto De Giorgio, Catassi, C. and Fasano, A. (2019). Celiac disease: a comprehensive current review. [online] 17(1). doi:https://doi.org/10.1186/s12916-019-1380-z.
- Diana Di Liberto, Carlisi, D., Antonella D’Anneo, Emanuele, S., Giuliano, M., Anna De Blasio, Calvaruso, G. and Lauricella, M. (2020). Gluten Free Diet for the Management of Non Celiac Diseases: The Two Sides of the Coin. [online] 8(4), pp.400–400. doi:https://doi.org/10.3390/healthcare8040400.
- Maria Sole Facioni, Benedetta Raspini, Pivari, F., Dogliotti, E. and Cena, H. (2020). Nutritional management of lactose intolerance: the importance of diet and food labelling. [online] 18(1). doi:https://doi.org/10.1186/s12967-020-02429-2.
- Szilagyi, A. and Ishayek, N. (2018). Lactose Intolerance, Dairy Avoidance, and Treatment Options. [online] 10(12), pp.1994–1994. doi:https://doi.org/10.3390/nu10121994.
- Jiang, Y., Jarr, K., Layton, C., Gardner, C.D., Ashouri, J.F., Abreu, M.T. and Sinha, S.R. (2021). Therapeutic Implications of Diet in Inflammatory Bowel Disease and Related Immune-Mediated Inflammatory Diseases. [online] 13(3), pp.890–890. doi:https://doi.org/10.3390/nu13030890.
- Hayes, P.A., Fraher, M.H. and Quigley, E.M.M. (2014). Irritable bowel syndrome: the role of food in pathogenesis and management. Gastroenterology & hepatology, [online] 10(3), pp.164–74. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4014048/
- Melini, V. and Melini, F. (2019). Gluten-Free Diet: Gaps and Needs for a Healthier Diet. [online] 11(1), pp.170–170. doi:https://doi.org/10.3390/nu11010170.
- Rostami, K., Bold, J., Parr, A. and Johnson, M.W. (2017). Gluten-Free Diet Indications, Safety, Quality, Labels, and Challenges. [online] 9(8), pp.846–846. doi:https://doi.org/10.3390/nu9080846.
Written by:
Amelia Smith, MFA
Medically reviewed by:
Medically reviewed by:
