Whenever you walk through a grocery store you often get to see the label ‘gluten free’ and ‘dairy-free’ all over the place. I’m sure there are times you’d wonder; what does it really mean? Are they trying to say that gluten and dairy is bad for everyone so less or none of it means better health for everyone? Or is this just another ploy that marketers use to attract more people to buy their products?
So what is gluten free, dairy free? Gluten is actually a naturally occurring protein that is found in wheat and some other grains. It is also used as an additive in many other processed foods. While dairy products are foods made from the milk products of animals, mainly cows, sheep, and goats.
Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others adopt this diet because it helps with their digestive issues and makes them feel more energized. Most diets tend to include dairy and gluten products, however there are still plenty of options out there that do not contain these food types. Apart from foods like fruits, veggies, nuts, and non-wheat grains, most of our favorite foods now have gluten-free and dairy-free alternatives.
How does this affect people?
If a person has celiac disease, gluten actually causes damage to their intestines and this prevents them from absorbing nutrients from foods they eat, thereby causing malnutrition. Likewise, it is possible for someone to be sensitive to gluten, but not have full blown celiac disease. These persons may just have mild symptoms of bloating, diarrhea, digestive upset, fatigue, joint pain, and brain fog.
Unfortunately, if the disease has progressed unnoticed for some time, diary restrictions will need to be introduced to such patients while giving their gut time to heal. People with untreated celiac disease also develop lactose intolerance and this is mostly because of the damage this condition inflicts on the lining of the small intestine. So that newly diagnosed patients are asked to not only give up gluten-containing foods like bread, they are also asked to avoid dairy foods like ice cream, milk, cheese, butter etc. at least for a little while.
So what Foods can one eat that are Gluten and Dairy-Free?
- Fruits and Vegetables.
All fruits and vegetables are gluten and dairy-free. Fresh fruits like apples, berries, bananas, oranges, peaches, and more as well as fresh vegetables like leafy greens, asparagus, carrots, broccoli, bell peppers, potatoes, and many others all pass as foods that are gluten and dairy free. However, if you’re buying pre-chopped, canned or frozen fruits and veggies, make sure to look at the label as they might be processed in a facility that also processes gluten or dairy products and this could be a red flag.
- Whole Grains
Whole grains like rice, millet, quinoa, corn, amaranth, buckwheat, and sorghum are all dairy and gluten-free grains. You can also find oats that have not been mixed with wheat during processing and are gluten free, just look out for the label when purchasing.
- Nuts and Seeds
Nuts and seeds are gluten-free and dairy-free foods, and are known to be one of the best sources for healthy fats and plant-based protein. Nuts like pecans, almonds, cashews, pistachios, and seeds like flax, sesame seeds, chia seeds, and sunflower seeds are all packed with healthy nutrients and minerals that the body needs for optimal function. You should however note that there are several flavored nuts and seeds out there that contain dairy and gluten in their seasoning blends, so If you’re looking for flavored nuts and seeds, then make sure to go for the ones that are certified gluten-free.
- Beans and Legumes.
Thinking of a way to add protein, carbs and fiber into a gluten-free and dairy-free diet? Then you should consider adding beans and legumes to your diet. Black beans, white beans, kidney beans, chickpeas, and lentils can be easily found in grocery stores and are affordable too. Don’t forget to check the labels when buying canned beans to make sure no extra starches have been added to it.
- Plant-Based Oils & Spices
Plant-based oils like avocado oil, sesame oil, and coconut oil, and are good frying and sauté options while oils like olive oil and flaxseed oil are great for drizzling or dressings. Similarly, most spices are inherently gluten-free and dairy-free and the ones that are not are usually not found in harmful quantities especially in the amounts an average person will consume in a meal.
Figuring out what foods work best with each individual can become a complicated task. It is often a personal matter that requires a lot of commitment over some time. However, it is generally agreed that processed foods that are labeled ‘gluten free’ do not always make the best choices for a healthy diet because a lot of times they are loaded with more calories, more fat, and more chemical additives to make them taste better.
Whole, natural foods are a much better choice, and are also readily available.
Changing the way you eat involves making sacrifices to find quality all natural gluten-free, dairy-free, recipes. It does not matter what anyone may think about your new found way of eating, what matters is your health and how you feel.
If you’re sensitive to certain kinds of foods then make the necessary moves to find new ways to cook that will accommodate your new lifestyle.
Remember, you are what you eat, so choose wisely.
With Love and gratitude as always, Xo!
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.