Eating without gluten and lactose

Eating without gluten or lactose

I have recently been diagnosed with gluten intolerance, which is a bummer because I also am lactose intolerant. So, having to cook without gluten or lactose, provides quite a challenge.

Gluten is a protein found in many grains, cereals, breads, and flours. This protein cannot be processed correctly by people like me, who are allergic to or have a sensitivity to gluten, and people who have celicac disease.

Gluten intolerance is a term that is used to describe three conditions: wheat allergy, non-celiac gluten sensitivity, and celiac disease. Gluten is the protein in grains from wheat, barley and rye. Other cereal grains that contain gluten are durum, spelt, and einkorn, as well as farro, graham, kamut, and semolina.Gluten is found in many products, so it's necessary for someone who is gluten intolerant to read labels carefully and know what products might contain gluten.

Quinoa is a gluten free grain grown primarily in South America. Quinoa is also high in fiber.

There are several other grains and starches that are gluten free:

  • Amaranth * Arrowroot
  • Buckwheat * Corn
  • Chickpeas (Garbanzos) * Flax
  • Flours from nuts/beans/seeds
  • Potato starch or flour * MIllet
  • Rice (and rice bran/flour) * Sago
  • Sorghum
  • Soy (but not most soy sauce)
  • Tapioca * Teff

A lactose intolerance is a sensitivity to milk proteins or milk fats. This means you are not able to fully digest proteins, fats or sugars of dairy products.

A deficiency in lactase, which is the enzyme produced by the lining of the small intestine, is usually responsible for lactose intolerance. People who have lactose intolerance have one or more of the associated signs and symptoms which include: stomach cramping and pain, bloating, gas, nausea and or vomiting, diarrhea and/ or constipation.

Foods that have dairy in them include milk, cheese, butter, margarine, yogurt, ice cream. Milk and whey products are included in many other foods, so people who are lactose intolerant need to read labels carefully. Foods such as chocolate, baked goods, crackers, and lunch meats.

There are many more milk substitutes these days than in previous years. RIce, almond, soy and coconut milks are good milk substitutes. Soy, goat and sheep milk also provide a variety of cheeses and yogurts that are easier to digest than cows milk. You can purchase rice, coconut and almond ice creams, depending on which flavors you prefer.

It's time to look for a better way to eat.

When looking in the frig, it is vital to be able to find something that is tasty, healthy and won't hurt your digestive tract.
When looking in the frig, it is vital to be able to find something that is tasty, healthy and won't hurt your digestive tract. | Source

Avocado

by a. gagliardi

You are the avocado of my dreams,

Your soft pear of green;

Your leathery gown

conceals your delicate interior.

I don’t let your heart of stone

deceive me.

I know you are exquisite to the

last nibble.

Fruit is nature's sugar

Use cookie cutters to create shapes in sliced melons.
Use cookie cutters to create shapes in sliced melons. | Source
Create a fruit bouquet with skewers and a variety of individual and cut fruits.
Create a fruit bouquet with skewers and a variety of individual and cut fruits. | Source
This unusual salad or dessert includes star fruit, tomato slices and pomegranate.
This unusual salad or dessert includes star fruit, tomato slices and pomegranate. | Source

Gluten & Lactose Free

One of my new favorite foods is avocado. I always loved avocados chopped in salads or as guacamole, but didn't know you could use it for anything else. Here are a few new (to me and possibly to you) ideas:

1. Mash avocado with the egg yokes instead of mayo to make deviled eggs. Yum. I dice chives very fine into the avocado and egg mixture and salt/pepper to taste.

2. Add avocado to tacos instead of creamed cheese - or any cheese for that matter.

3. Mashed avocado makes a great pesto for linguini pasta. (Pesto: one whole, ripe, avocado, peeled & mashed, 2 TBLS lime juice, 1 tsp black pepper, 1 cup chopped, fresh cilantro, 3 cloves fresh garlic & sea salt to taste)

4. Add mashed avocados to brownies to add flavor and nutrition. Cut oil amount in half or eliminate oil all together.

5. Spread your (gluten free) bread or crackers with mashed avocado or hummus instead of mayonnaise or butter.

Peaches

by a. gagliardi

hiding there,

within the tissue

of my desire

scenting the air

with your sweet perfume

luring me

your soft fuzzy skin

releases the flesh

of sweetest peach

and the nut

hiding inside

promises more

A new way to make deviled eggs

Mixing goat cheese brie with egg yokes creates a smoother and lactose free deviled egg. garnish with parsley or chives. Or mix the egg yoke with hummus or avocado to make a different deviled egg.
Mixing goat cheese brie with egg yokes creates a smoother and lactose free deviled egg. garnish with parsley or chives. Or mix the egg yoke with hummus or avocado to make a different deviled egg. | Source

Favorite Fruits

What is Your Favorite Fruit?

See results without voting

Vegetables are the mainstay of a healthy diet

One of the reasons to love vegetables is that they do not have lactose or gluten. Vegetables are colorful, flavorful, provide a large variety of nutrients and add fiber to your diet. They go equally well with meats and grains. And vegetables can be disguised as meat or grains (such as vegie burgers or substituting zucchini slices for lasagne noodles)

For people with stomach issues, too many raw vegetables can cause you pain because they provide too much roughage. You can par-boil vegetables or steam them to partially break down the fibers, to prevent stomach pain. Another important point is to drink lots of water to help move the roughage through your system.

An Apple A Day

by a.gagliardi

An apple a day

keeps the doctor away

or so they say

believe? I may.


An apple or two

gives me and you

a chance to woo

within the loo.


An apple or three

is right for me;

I share with thee

for all to see.


An apple or four

is so much more,

no need to store -

eat down to the core.


An apple or five

so much is alive,

we fly and dive

like a big beehive.


An apple or six

mingle and mix

patting and pricks

gives us full tummy of pie.

You can enjoy good foods that don't make you sick

Cube watermelon and use a teaspoon to scoop our small indentations in each cube.
Cube watermelon and use a teaspoon to scoop our small indentations in each cube. | Source
Add goat cheese and a sprinkling of dill or chives to complete this bite-sized treat.
Add goat cheese and a sprinkling of dill or chives to complete this bite-sized treat. | Source
Cut  Jicama into pencil sized strips, spread a sliver of Wasabi on one side, then roll a slice of roast beef around it. Tie this treat with a chive stem. These are tasty and good for you.
Cut Jicama into pencil sized strips, spread a sliver of Wasabi on one side, then roll a slice of roast beef around it. Tie this treat with a chive stem. These are tasty and good for you. | Source
Cucumbers form the cylinder for fresh lettuces, & carrot sticks held in place with hummus.
Cucumbers form the cylinder for fresh lettuces, & carrot sticks held in place with hummus. | Source

Conclusion

So, it's been a bit over a year since my doctor labeled me with gluten intolerance and I am feeling better - less joint pain, few leg cramps and fewer stomach issues. It has been a challenge to change how I shop and how I cook, but the change has made the whole family more conscious of what we eat and how we cook. It has been a change for the better. I have better health and a happier tummy because of it.

I went to a restaurant recently and asked if a certain dish was gluten free. The waitress said she didn't believe in all the gluten sensitivity stuff - that it was just a fad folks were trying. I wish that were true. I wish gluten and lactose didn't make me feel terrible. But, eliminating these foods from my diet has made all the difference. It was worth the trouble.

Here's me - still learning.

More by this Author


7 comments

Jodah profile image

Jodah 2 years ago from Queensland Australia

Hi agaglia, this is an informative hub but also very imaginative with the addition of the fun poetry. Glad you have learnt to live with your gluten and lactose intolerence. This is helpful for others with the same. Voted up.


Journey * profile image

Journey * 2 years ago from USA

You seem to have adjusted so well to the changes you had to make to your diet and you generously offer help to others. There are many good ideas here.


agaglia profile image

agaglia 2 years ago Author

Jodah & Journey,

Thank you for the feedback. Yes. I do like to have fun with food, and being lactose and gluten intolerant is a big challenge. In addition, I need to serve foods my family will eat. I like to garden and use the produce in our meals. Thanks again for your comments.


aviannovice profile image

aviannovice 2 years ago from Stillwater, OK

I am gluten intolerant, too, but there really is life after gluten.. Alternative flours are fabulous, and I am able to enjoy a lot of things again. Luckily, I have no problem with lactose, as I love my milk and dairy products. Thanks for the avocado idea. I will give that a try.


Lady Guinevere profile image

Lady Guinevere 2 years ago from West Virginia

I am allergic to dairy, not lactose intolerant and there is a difference. I can eat ice cream sparingly. We mostly use Almond milk in my recipes that call for dairy milk and my husband uses it in his cereals. One thing that I found is that you cannot use almond milk as a substitute in puddings. For some reason the pudding does not set right.


agaglia profile image

agaglia 2 years ago Author

Hi aviannovice,

Yes. there are more and more good gluten free alternatives. I find I can do pretty well without it.

Hi too, Lady Guinevere,

Yes. I know that about Almond milk not setting Pudding, but thanks for sharing that tip. I use Almond milk a lot, but also do well with Rice milk. Soy Milk is OK, but I only use it to order coffee at Caribou.

Coconut oil is really good, and you need less of it in frying. I use Olive oil and coconut oil for cooking and other things.

It's always great to share food tips.


Lady Guinevere profile image

Lady Guinevere 2 years ago from West Virginia

Thank you for those tips too. Yes it certainly is good to share.

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