Expert's opinion
Expert's opinion
The article is a subjective view on this topic written by writers specializing in medical writing.
It may reflect on a personal journey surrounding struggles with an illness or medical condition, involve product comparisons, diet considerations, or other health-related opinions.
Although the view is entirely that of the writer, it is based on academic experiences and scientific research they have conducted; it is fact-checked by a team of degreed medical experts, and validated by sources attached to the article.
The numbers in parenthesis (1,2,3) will take you to clickable links to related scientific papers.
Gluten & Dairy Free Diet: Sample Meals & Tips In 2024
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.
Gluten And Dairy Free Diet Plan
Embarking on a dairy and gluten-free diet involves avoiding common allergens to promote overall well-being. Within this dietary plan, a variety of alternative ingredients can be incorporated into meals to ensure a balanced and wholesome approach. A sample meal within this framework can include a diverse array of nutrient-rich options, such as colorful vegetables, lean proteins, and gluten-free grains.
- Example One: Gluten and Dairy-Free Harmony Day
- Example Two: Wholesome Harmony Day Feast
Example Gluten And Dairy Free Diets Plan
You can have many combinations of dairy and gluten-free processed foods. Here are two unique examples of a dairy and gluten-free meal plan for breakfast and dinner that you can try:
Example One: Gluten and Dairy-Free Harmony Day (Approx. 2163 Calories)
The Gluten and Dairy-Free Harmony Day Feast is a flavorful, diverse, and nutritionally balanced menu designed for individuals adhering to gluten and dairy-free dietary preferences. This well-rounded meal plan offers a variety of nutrient-dense foods, ensuring a delightful and satisfying culinary experience throughout the day.
| Breakfast | |
| Quinoa | One half cup |
| Almond milk | One half cup |
| Fresh berries (e.g., strawberries, blueberries, raspberries) | One half cup |
| Shredded coconut | One tablespoon |
| Herbal tea (unsweetened) | Eight oz |
| Dairy-free yogurt | One half cup |
| Gluten-free granola | Two tablespoons |
| Lunch | |
| Gluten-free wrap | One wrap |
| Grilled chicken breast | Three oz |
| Avocado | One half |
| Lettuce | One cup |
| Dairy-free mayo | One tablespoon |
| Carrot sticks | One cup |
| Sparkling mineral water with a hint of lemon | 16 oz |
| Snack | |
| Rice cakes | Two |
| Almond butter | Two tablespoons |
| Banana | One medium |
| Dinner | |
| Baked herb-crusted cod filet | Six oz |
| Quinoa | One half cup |
| Roasted Brussels sprouts | One cup |
| Chilled glass of white wine (gluten and dairy-free) | Five oz |
| Mixed greens | Two cups |
| Cherry tomatoes | One half cup |
| Cucumber | One half cup |
| Lemon tahini dressing | Two tablespoons |
Example Two: Wholesome Harmony Day Feast (Approx. 1536 Calories)
This Wholesome Harmony Day Feast not only caters to gluten-free dietary needs but also ensures a diverse array of nutrient-rich, satisfying meals throughout the day. Enjoy the goodness of each dish while supporting your nutrition goals with the inclusion of gluten-free protein powder in the protein-packed smoothie.
| Breakfast | |
| Gluten-free buckwheat pancakes | Two |
| Dairy-free coconut yogurt | One half cup |
| Pure maple syrup | One tablespoon |
| Fresh fruit salad | One cup |
| Lunch | |
| Quinoa | One cup |
| Black beans | One cup |
| Bell peppers | One half cup |
| Cherry tomatoes | One half cup |
| Zesty lime dressing | One tablespoon |
| Gluten-free rice crackers | One serving |
| Snack | |
| Almond Milk | One cup |
| Mixed Berries (e.g., strawberries, blueberries, raspberries) | One half cup |
| Plant-Based, Gluten-Free Protein Powder | One scoop |
| Dinner | |
| Baked tofu | Six oz |
| Mixed vegetables (bell peppers, broccoli, carrots) | One cup |
| Gluten-free tamari sauce | One tablespoon |
| Brown rice | One cup |
| Broccoli | One cup |
| Sesame seeds | One tablespoon |
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 Dairy And Gluten Free Diet?
A gluten and dairy free meal plan 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 gluten free recipes 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 meal plan 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 processed foods 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.
A List Of Dairy Free And Gluten Free Food
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 gluten free foods 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.
Tips To Follow On A Dairy And Gluten Free Diet Plan
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:
