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How to Eat a Gluten-Free, Dairy-Free, Glucose-Friendly Diet

Updated on October 6, 2010

There are many good reasons to limit the intake of certain foods in your diet. Many people wish to limit or eliminate dairy from their diets for both health reasons and because of animal rights concerns. Health issues, including certain diseases and allergies, may prompt individuals to limit other ingredients, such as gluten, from their diets. The problem that comes up is that the more you limit your diet, the more difficult you make it to eat each meal. This doesn't mean, of course, that you have to start consuming foods that are either unsafe for you or which you don't want to digest. Instead, it means that you need to work a little bit harder to find the foods that are right for your diet.

Finding Gluten-Free, Dairy-Free Recipes

The reality of trying to limit your diet in this way means that you are going to have to do a lot more cooking at home and a lot less eating out. You'll also have to make sure that you're aware of what's in the ingredients that you are using so that you can guarantee that they are gluten-free and dairy-free. This is difficult in the United States because gluten is recognized as a safe ingredient and may be in foods without being obvious on their labels.

Your best bet for safe gluten-free, dairy-free cooking at home is to find some of the recipes that are already available out there for this type of diet. You can then learn to modify these recipes in order to make sure that your diet doesn't get boring for your taste buds. As time goes on, you'll find it easier to concoct gluten-free, dairy-free dishes at home without relying on recipes.

In the meantime, here are some recipe resources to get you started:


Gluten-Free, Dairy Free Foods

The main thing that you want to stay away from when eating a gluten-free, dairy-free diet is starches that contain those ingredients. This rules a lot of breads (although there are ways to make gluten-free bread) Anything with thickeners in it (such as soups, ice cream and jams) may contain gluten and/or dairy so you'll want to be wary of those, too. In order to find gluten-free, dairy-free foods, you'll want to focus your diet primarily around fruits, vegetables and organic meats. (Note that you'll need to avoid packaged meats like lunchmeats to make sure you're not getting gluten in your meat.) Sticking with an organic diet that's based around these three food groups is going to form the foundation of your gluten-free, dairy-free diet.

However, you'll also want to find substitutes for certain foods so that you can include them in your diet without compromising your health. Your best bet is to do shopping online from specialty stores to get these types of foods. The Open Directory has a wealth of links to stores that specialize in gluten-free and/or dairy-free products. Name brands to look for include Alpsnack, Bread without Borders, Bumble Bar, and Miss Roben's.

To find these types of foods in your own area, you'll want to look into specialty grocery stores. One way to do this is to search through Google Maps for stores near you. For example if you search for "gluten-free, dairy-free" businesses in Washington State, you'll see that there are several results for resources including bakeries within the region. For example, Ener-G Foods is on the list.

Working with an Alternative Dietician

If you're not sure where to go from here, you might want to consider working with an alternative health dietician. Find one who specializes in food allergies. Let her know that you're looking for a gluten-free, dairy-free food source; remember to mention any other restrictions (such as soy). The dietician will work with you to create a diet that makes sense for you and should be able to point you in the right direction of ordering or acquiring the foods that you need to stick with this diet.



Submit a Comment
  • profile image

    Brett Robles 

    7 years ago

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  • profile image

    Tracy Anderson Diet 

    8 years ago

    This article helped me a lot. I am trying to stay on this type of diet, but find it hard to enjoy the food I am eating. I am eating for the sustenance of it, but want to enjoy good flavors. This will help a lot with this.

    Thank you for sharing.

  • Glemoh101 profile image


    8 years ago

    Thanks for your great information , read this hub about fat burning foods .

  • infonolan profile image


    9 years ago from Australia

    Soy free may become the issue more one day...

    I have a lot of stuff on coeliac disease, though that you may like to look at:

  • profile image


    9 years ago

    for those on a soy free diet these pages may be useful from

  • zmansfam profile image


    9 years ago

    It is getting easier to live and cook with food allergies...lots of info, plus lots of companies making reading ingredients a lot easier on the boxes! Replacements are also much easier to find and cook with. Ten years ago trying to bake a cake or cookies never came out people request my recipes over the "speciality" stores!

  • profile image


    9 years ago

    thanks for this information

  • Frann Leach profile image

    Frann Leach 

    10 years ago from Edinburgh, Scotland

    Lots of good information here. I found the Google maps suggestion particularly helpful. Thanks

  • Babbyii profile image

    Barb Johnson 

    11 years ago from Alaska's Kenai Peninsula

    Thanks for all the great information you provide. It wasn't until I was an adult that I even realized I had wheat, gluten and other problems. Just didn't know what it was that made me sick or fall asleep also immediately after consuming an item. Talk about food sensitivities. Again, thanks.

  • amy jane profile image

    amy jane 

    11 years ago from Connecticut

    This is very encouraging and helpful! My daughter needed a restricted diet when she was younger and getting started is the hardest part. Thanks for the great info!

  • evemurphy profile image


    11 years ago from Ottawa

    An encouraging hub for those of us who are 'set-off' by gluten.  It only makes me have a small reaction, so I put up with it when I really want pizza or bready things, but generally shy away from it.  Thanks!

  • vrajavala profile image


    11 years ago from Port St. Lucie

    I just wrote an article the other day on hubpages and my own blog about how the researchers seem to feel that dairy and gluten produce allergic responses. also these same researchers indicate that gluten and dairy immune responses may be connected to to schizophrenia. To read to whole article go to

    also to buy these products online

  • Lisa Packer profile image

    Lisa Packer 

    11 years ago

    Wonderfull hub! My best friend's daughter is gluten intolerant -- it is such a pain to find things she can eat. I'll be sharing this hub with her.

    Thanks for the hard work!

  • Shaur online profile image

    Shaur online 

    11 years ago from Kansas City, Ks

    Great hub Kathryn. Your ability to research so much information on short notice and put it on paper in such an understandable way, always amazes me.

  • profile image


    11 years ago

    Thanks for some great information about gluten and glucose. I also have stomach problems and try to stay away from dairy products. I have found it makes a tremendouse difference in how I feel.

  • Lissie profile image

    Elisabeth Sowerbutts 

    11 years ago from New Zealand

    Lady luck glucose is sugar, gluten is something entirely different and a reasonably common allegery - though most people grow out of it over time. FruitOfL if your son is a child I would be very warey of going dairy free as well - kids need lots of calcium -you probably need to talk to a specialist in this area for children -the rules are ver different for them than for adults

  • fruitoftheloomis profile image


    11 years ago

    Lady luck, look up gluten intolerance and celiac disease on google. My son exibits signs of Sensory Integration Disorder and ADD when he is exposed to gluten as well as stomach aches, diarrhea, joint pain and fatigue. My husband and I have similar physical symptoms. When beginning a gluten free diet it is recommended to eliminate diary as well until the digestive tract heals. I am just beginning this journey so I requested this for addl' info while waiting for my books to come.

  • lady luck profile image

    lady luck 

    11 years ago from Boston

    i can understand going dairy free and doing a vegan diet for animal rights reasons, but i have never heard of anyone going glucose free unless they were glucose intolerant, I mean realy, glucose is in everything...and it is soooo expensive to purchase glucose products. the people i know that have to eat these glucose/gluten free products are all miserable and say it tastes like crap. I think there are things that are worse for you that can be eliminated from a diet, that would reap bigger rewards, and wouldn't be so expensive, but that's just my opinion.

  • fruitoftheloomis profile image


    11 years ago

    Thanks so much! This is all new to me so this clear, concise information is wonderful!!!


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