How To Go Gluten and Dairy Free and THRIVE (+Grocery List!)

So, let me guess, you recently were advised by your healthcare provider that you should go gluten and/or dairy free. Correspondingly, you’re freaking out because, well, what happens to some of your favorite meals? Also, what happens to your social life? I’ve been there, and I am here to show you how to go gluten and dairy free and still thrive and live a fulfilling life!

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First of all, do not worry.

It is not the end of the world. It is ok and you are not alone.

Like I said. I have been there. I started having all these terrible digestive symptoms that wouldn’t go away no matter what I would do. And, I tried all the diets in the book. I tried eating fewer meals, more meals…nothing seemed to be working.

Eventually, my doctor and nutritionist advised, after running countless lab tests, that I cut out gluten and dairy from my diet. I wasn’t necessarily allergic, but my body was showing signs of being sensitive to those ingredients.

So, I decided that I needed to learn how to go gluten and dairy free.

But, I was in shock. I thought, how could this happen!

Also, what about pizza, what about all the rice and breads in Caribbean dishes, what about ICE CREAM!

And then I started to worry about my social life. This new lifestyle would make it so much more difficult to spend time with people. I would become the ultra picky person at dinner or always taking forever to order my food.

So this brings me to today. I am here to share with you why going gluten and dairy free is not the end of the world.

How to go gluten and dairy free for beginners

Going gluten and dairy free may seem like a daunting challenge. Whether you have come across my page because you are forced to make a lifestyle change due to health concerns or simply because you want to start living a cleaner lifestyle, I hope you find community and support here.

That’s really all I want. When I went through some of my digestive issues, I always felt alone. It was such a relief to find communities online with people that were going though the same thing!

Learning how to go gluten and dairy free does not need to be difficult. Today, there are many substitutes for the original thing. And don’t worry, you do not need to compromise on flavor at all.

It starts with figuring out what kind of easy changes you can start incorporating immediately. And if you are worried about what those around you will think, well, don’t! Your friends and family love you and will always want the best for you. Plus there are so many diets out there that people won’t even think twice.

Especially if this is because of a serious health concern.

So breathe, you will be ok.

On this blog, you will find so many resources to support you on your journey to going gluten and dairy free. Altogether, everything I share is a reflection of what I experienced myself. What has worked, and what has not worked.

Some relevant articles you may even find useful to check out next include:

• Travel essentials for women with digestive issues
• How I transformed my digestive wellness in a year
• Essential gut health habits you might not think about

Additionally, I have been cooking since I was a child alongside my mother. I did not want to give up on all my traditional favorites and more importantly Caribbean staples!

So, I have made it my personal mission to learn how to cook everything I like with clean ingredients, gluten free, dairy free, and refined sugar free!

I’ve started sharing some of the recipes I have perfected and will continue to do so.

You can find some of your new favorite recipes here:

• High protein Jamaican rasta pasta
• Healthy chocolate chip cookies
• Gut friendly green smoothie
• Protein acai bowl

With my backstory out of the way, it’s important to understand the basics when learning how to go gluten and dairy free. So, let’s get into it.

What is Gluten Anyways?

Well, gluten is a protein found in wheat, barley, and rye. I like to think of it as the binding agent. It is most often found in bread and pasta and you will notice it is missing when you first go gluten free given a slight change in texture.

But sometimes it is essential to eat meals free from gluten. For some people, consuming gluten can lead to digestive discomfort or even more serious health issues and diseases.

Like I alluded to, going gluten free might be a necessity particularly for those with celiac disease or non-celiac gluten sensitivities. These conditions can cause an array of symptoms, from digestive woes to skin issues. By eliminating gluten, people with these health concerns can experience significant relief and improvements in overall wellbeing.

Why can dairy cause digestive issues?

Why is dairy a huge issue? Some of us drank it so much as a child, and it is used in so many foods. Well first it is important to understand that the body changes as you grow. You may develop new aversions you never had before just as you may acquire new tastes!

Specifically, dairy products contain lactose, which can be difficult for some people to digest, and can lead to bloating, cramps, and other digestive discomforts.

Lactose intolerance and dairy allergies are common reasons today goodbye to dairy. Going dairy free can help alleviate digestive problems, skin irritations, and respiratory issues. Also, it is harder to digest generally speaking hence why so many people are lactose intolerant.

Should you go gluten and dairy free?

Firstly, it is important to consult with your primary care physician and nutrition specialists prior to making any major decisions. Do the necessary lab work and tests to ensure you are making the best decision for your wellbeing!

For me, my health issues prompted me to go get checked out by my healthcare professionals. This ultimately led me to the path of going gluten and dairy free, and I have not looked back since.

Listening to your body and seeking help when you need it is the best thing you can do.

10 Tips for How to Go Gluten And Dairy Free for Beginners

1. Do research because the answers are out there: And you took the first step by visiting my page so pat yourself on the back! But one of the things I did early on was start looking up healthy alternatives to some of my favorite food items and it really helped me feel more comfortable making the change!

2. Find your community: When you are ready, share with those you love about the changes you are implementing. That will help you find support in your daily life. Not to mention, there are also so many communities online supporting each other, sharing ideas, tips, and tricks. It’s important to remember that you are not alone on this journey.

3. Become someone who enjoys reading ingredient labels: this goes without saying because both dairy and gluten can show up sneakily in the most random foods which we will get into later. But while you are at it, you will find yourself amazed at the amount of random ingredients companies will put in products!

4. Watch out for cross contamination: When you are eating out, it is especially important to pay attention to how the food might be prepared if you have a food allergy. Cross contamination can occur when the food is all prepared in the same area using the same tools. Try opting for completely gluten free and/or dairy free restaurants.

5. Play with spices, herbs, and new flavors: Play with different ingredients and flavor profiles and see if you find anything new that you like! You may find that you create new favorite recipes!

6. DIY nut milks: Did you know that you can create your own milk alternatives? That’s right. While on your journey learning how to go gluten and dairy free, it could be helpful to try to experiment with making nut milks at home. Nut milks can be created from some of your favorite nuts including almonds, cashews, or hazelnuts just by blending with water and straining. Now, if you have nut allergies, try experimenting with other milk alternatives such as flaxseed milk which I currently use myself!

7. Try ancient grains: It seems dark and gloomy to cut out wheat based products and rice for daily meals. On the positive side, have you ever heard of ancient grains like teff, sorghum, and amaranth? These nutritious alternatives can add unique textures and flavors to your meals!

8. Diversify your plate: Make each meal as colorful as you can. Try incorporating a variety of fruits, vegetables, and legumes. This is even more beneficial because the more colorful your plate is, the wider the range of nutrients you will consume!

9. Find ways to create alternatives: For example cauliflower can be used in so many different ways to make gluten free alternatives for some of your favorite comfort foods. I have seen it made into pizza crust, crackers, cauliflower rice even!

10. Prep ahead for success: Spend a little extra time meal prepping at the beginning of the week. Sit and think about what you can have and how you can make it delicious! Come up with snacks that you can have readily available for times when you are in a crunch.

Alternatives for Baking Favorites

Of course, learning how to go gluten and dairy free definitely impacts some of your favorite baking recipes. But that is ok because there are plenty of substitutes you can utilize that create even tastier creations!

Dairy substitutes when baking:

• Almond milk
• Soy milk
• Oat milk
• Coconut milk (my personal favorite)
• Coconut Cream

Flour substitutes to avoid gluten when baking:

• Almond flour
• Coconut flour
• Cassava flour
• Buckwheat
• Quinoa
• Chickpeas or chickpea flour

Hidden Sources of Gluten

Here’s the thing, on your journey of how to go gluten and dairy free, you will realize that gluten can be lurking in the most unexpected food products!

For example, gluten can sometimes be found in:

• Soy sauce
• Seasonings, salad dressings, and condiments
• Oats and oatmeal
• Cream of wheat (well wheat is in the name but sometimes you don’t think about it!)
• Processed and packaged meats
• Some alcohol

What to expect when learning how to go gluten and dairy free

Of course, you can expect at first to have challenges going out to eat, or learning how to read ingredient labels, and familiarizing yourself with all the different types of alternatives, but it is all worth it.

Furthermore, think about it, gluten and dairy are hard for the body to digest generally. So over time, as you fully start excluding gluten and dairy from your diet, you will likely notice a lot of positive health impacts such as improved digestion, increased energy, and reduced inflammation in your body!

Additionally, you will likely find new favorite recipes, explore new foods you hadn’t tried before, and a renewed perspective on eating habits.

I personally am really happy I made the switch. Originally, I thought it was going to be hard, but there are so many alternative products that already exist out there. I was just never looking for them before!

A Detailed Grocery List for Beginners Learning How to Go Gluten and Dairy Free

Pantry Staples:

• Olive oil, avocado oil, coconut oil
• Vinegars (balsamic, apple cider)
• Gluten-free flour (almond, coconut, rice, or a blend)
• Baking powder
• Baking soda
• Spices (cumin, paprika, turmeric, cinnamon, etc.)
• Gluten-free soy sauce or coconut aminos (alternative to soy sauce)
• Nutritional yeast (for cheesy flavor)
• Natural nut butters (almond, peanut, cashew)
• Honey or maple syrup (as sweeteners)
• Gluten-free condiments (ketchup, mustard, mayo)
• Herbal teas or coffee alternatives
• Dark chocolate (dairy-free)
• Gluten-free cereal

Produce:

• Leafy greens (spinach, kale, lettuce)
• Tomatoes
• Bell peppers (various colors)
• Cucumbers
• Carrots
• Broccoli
• Cauliflower
• Zucchini
• Avocado
• Onions
• Garlic
• Fresh herbs (basil, cilantro, parsley)
• Lemons and limes
• Berries (strawberries, blueberries, raspberries)
• Apples
• Bananas

Protein:

• Chicken breast or thighs
• Ground turkey or chicken
• Lean beef
• Salmon or other fatty fish
• Tofu or tempeh
• Legumes (chickpeas, lentils, black beans)
• Eggs

Dairy Alternatives:

• Almond milk, coconut milk, or oat milk (unsweetened)
• Dairy-free yogurt (coconut, almond, soy)
• Dairy-free cheese (nut-based or plant-based)
• Dairy-free butter or margarine

Grains and Carbohydrates:

• Gluten-free oats
• Brown rice (gluten free)
• Quinoa
• Sweet potatoes
• Gluten-free pasta (rice, lentil, or chickpea based)
• Gluten-free bread

Snacks:

• Nuts (almonds, walnuts, cashews)
• Seeds (chia, flax, pumpkin)
• Rice cakes
• Hummus
• Gluten-free crackers or chips
• Fresh fruit

Frozen:

• Mixed berries for smoothies
• Frozen vegetables (peas, broccoli, cauliflower)

Others:

• Gluten-free flour tortillas or wraps
• Gluten-free baking mixes (pancake, muffin)
• Coconut flour (for baking)
• Paleo or gluten-free granola

Let me know in the comments what you think or some of your favorite gluten free and dairy free tips so we can help each other out!