How to Go Gluten and Dairy Free

After being diagnosed with an autoimmune disease many years ago, I used functional medicine to work on healing my gut. I want to teach you how to go gluten and dairy free as this is one of the key components to help heal the gut, in turn restoring your health.

This article will help you get started to go gluten and dairy free, sharing the why, how, benefits, and a list of foods you can have while doing so.

Gluten, Dairy and Inflammation 

Some of the leading causes of chronic low-grade inflammation in the body start with eating gluten, and dairy. Gluten can promote the secretion of zonulin, a protein synthesized in the gut and liver, in the intestinal tract, which can cause intestinal permeability. If you have been diagnosed with celiac disease, this is even more likely to happen.

The body also produces more zonulin where the aggressive response is needed - in non-acute, it can become dysregulated especially when consuming gluten, dairy, and any grains.

You May Want to Go Grain Free, Too

When molecular mimicry is at play and zonulin is present, you will likley want to go grain free, especially if you are dealing with an autoimmune diagnosis. The body produces more zonulin where aggressive response is needed - in non-acute it can become disregulated especially when consuming gluten, dairy and any grains. You can consult a functional medicine practitioner to see what tests you could do to zero in on zonulin, food allergies, and food sensitivities.

When Should You Go Gluten-Free?

If you Want to Identify Any Food Sensitivities 

Going gluten-free using an elimination diet is a great way to identity food sensitivities, or even allergies before diving into testing.

If you are suffering from an Autoimmune Disease

If you have an autoimmune disease, most of these stem from gut health issues. Eliminating gluten can help to heal the gut.

If you have anxiety or depression

The gut is connected to the brain and is where 90% of your serotonin I made which is your happy hormone. If you are suffering from anxiety or depression a great place to begin is by eliminating gluten as studies have shown that gluten alters the microbiome.

If you have a microbial overgrowth 

If you have gut flora imbalance, then you need to likely eliminate gluten as the yeast is what is feeding these little guys in your stomach. Oftentimes, with the use of antibiotics this can happen.

If you are tired all the time

Being exhausted all the time is a sign that your body could be off. It could be your hormones or could be some sort of overgrowth in the gut. 

When Should You Go Dairy Free?

If you are lactose intolerant or have an allergy to milk

If you already know you are allergic or sensitive to dairy, continuing to eat it will be contributing o systemic chronic inflammation in your body.

If your skin is breaking out 

If you are regularly eating dairy and dealing with face breakouts, this is a good time to eliminate dairy, as studies have shown that dairy can be linked to acne.

If you have sinus issues

If you are experiencing post-nasal drip, and constant clearing of your throat, these could be signs you have a dairy sensitivity.

If you have hormonal imbalances

Dairy can exacerbate hormonal issues as it promotes androgen hormonal production.

If you have blood sugar spikes or insulin resistance

Drinking milk can increase blood sugar and impact insulin resistance, so you want to watch out for this if you are diabetic or could be dealing with insulin resistance.

Benefits of Going Gluten and Dairy Free

A gluten and dairy-free diet can have many benefits for your overall health. Removing gluten and dairy can help with the following:

• Relieve digestive issues

• Improved Mood

• Reduces inflammation

• Helps heal your gut

• It can help reverse insulin resistance

• Increased energy

Which Foods Contain Gluten?

Anything containing oats, wheat rye, and barley can have gluten. When shopping for packaged foods or processed foods, look for gluten-free on the label. When you eat gluten-free it does not always mean these prepackaged foods are healthy or anti-inflammatory, so be sure to read labels.

We teach you how to read labels in our grocery guide if you need guidance on that. You do always want to watch out for cross-contamination.

What Foods Contain Dairy?

Dairy is anything where the source comes from an animal including cow, sheep, camel, and goat. These include kinds of milk, cheeses using animal milk, and other sweet treats, like ice cream.

Eggs are not actually a dairy product, however, many people are still sensitive to them. This is something you also may want to consider when doing an elimination diet.

Gluten and Dairy-Free Foods

While eliminating gluten and dairy might seem difficult, there are actually very many things you CAN eat when you decide to go gluten and dairy free. We’ve provided a variety of whole food suggestions for you below categorized by food group which can also help when you are meal-prepping for your week.

Dairy-Free Alternative Milk

When choosing alternatives, look for options that have the fewest number of ingredients and also look for unsweetened options (ie where additional sugar hasn't been added).

• Soy Milk

• Rice Milk

• Oat Milk

• Pea Milk- the most sustainably farmed/uses the least amount of water

• Coconut Milk

• Hemp Milk

• Almond Milk

• Hazelnut Milk

Alternative Gluten-Free Flours

If you still want to eat things like pizza and other baked goods, you can try gluten-free flour alternatives in these recipes.

• Almond flour

• Amaranth flour

• Quinoa flour

• Squash flour

• Coconut flour

• Cassava flour

• Buckwheat flour

Gluten-Free Antient Whole Grains

When it comes to grains that are gluten-free, try ancient grains. We've listed our favorite gluten-free ancient grains below. Read labels before you buy to be sure these do not have cross-contamination.

• Amaranth

• Millet

• Buckwheat

• Teff

• Quinoa

• Sorghum

Nuts + Seeds and Legumes

These are all naturally gluten and dairy free and a great protein source for people who do not eat.

• Almonds

• Cashews

• Walnuts

• Brazil Nuts

• Chia

• Flaxseed

• Garbanzo Bean

• Sesame Seeds

• Gluten-Free oats

Fish, Seafood, and Meats

Fish, seafood and meats are all foods that are naturally gluten and dairy free that are rich in protein. Choose lean cuts and diversify these in your diet throughout the week.

Fruits and Veggies

Eat these to your heart's desire as fruits and veggies are naturally gluten-free as well. When it comes to fruits you want to make sure you are eating low-glycemic fruits that won't spike your blood sugar. Low-glycemic fruits include oranges, apples, figs, berries, plums, and pears to name a few.

How Long Should You Go Gluten and Dairy Free

If you are going on a gluten-free diet and dairy-free diet for the purpose of a food allergy, this should be lifelong as you know your body is being damaged by these foods. If you are dealing with an autoimmune disease or to check if you have any sensitivities and trying to heal the gut you will want to do this diet 100% for a minimum of 3 months in order to test this out before reintroducing any of these foods. 

How to Stick to a Gluten-Free and Dairy-Free Diet

Half the battle in going gluten and dairy free is sticking to it. If you have started eliminating gluten and dairy and just can’t seem to stick to it, now would be a great time to get additional support – getting a health coach who can help you stay on track with your elimination diet. We have helped countless clients through this journey from weight loss to working to reversing autoimmune issues stemming from the gut. Schedule a health discovery session to get started today.