Tips For Starting Dairy And Gluten-Free Diet

dairy and gluten free diet

Dairy and gluten-free diets seem to be very popular these days. People have become health conscious and are giving deep thought to the things that they are eating. Further, people are going gluten-free to fight chronic diseases and inflammation.

Gluten is a protein found in the endosperm of grains like wheat, barley, and rye. It tends to hold the baked goods together and is best known for its starchy quality.

Whereas dairy refers to the milk products produced by the cow, goat, sheep, and other mammals. However, cow’s milk tends to cause allergies to many people. Other than this, dairy is found in many things like yogurt, cream, kefir, cheese, and butter.

How Do I Remove Gluten And Dairy From My Diet?

A group of clouds in the sky

The first step involved in eliminating is to educate yourself about the effects of gluten and dairy on your health. Once you are aware of this, you will make better choices for your diet.

Further, whenever you are purchasing items for grocery, check the labels. Read the list of ingredients and know if it gluten and dairy-free or not.

Moreover, when you are at a cafe or restaurant, inform the waiter that you cannot eat gluten or dairy.

Replacement For Wheat Flour

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Here are a few replacements for wheat flour that you can use:

Almond flour

Rice flour

Cassava flour

Rice flour

Sweet potato flour

Quinoa flour

Oat flour (however, do ensure that the oat flour is certified to be gluten-free)

Replacement For Milk

Here are a few things that you can use in place of milk:

Coconut milk

Almond milk

Soy milk

Oat milk

Hemp milk

Cashew milk

Snacks That Are Gluten Free And Dairy Free

Now, it is not necessary that you need to have processed snacks only. Whole foods make for delicious, quick, and cost effective snacks. Here are a few options that you can choose from for your snacks.

Fruit and nut butter


Sweet potato


However, if you opt for pre-packed or processed snacks, then give the labels a read. Further, make yourself aware of certain brands that make gluten and dairy-free products. Snacks that have the title of ‘vegan’ and ‘paleo’ are safe to eat. But do give a read to their list of ingredients as well.

How To Start Gluten And Dairy Free Diet?

Whenever you start with a diet, it is safe to begin with, an action plan in mind. Empty your fridge from all the dairy and gluten products to become tempted to eat them. Further, hire a coach or nutritionist to gain a support system and learn better.

You can even look for details online. Several Facebook groups provide updates on such diets.


So whenever you are starting a diet, ensure to read the labels of products because you don’t want anything to mess with your diet. And trust us, following a gluten and dairy free diet will bring a lot of change in your health, mindset, and even lifestyle.

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