How to Eat a Gluten-Free, Dairy-Free, Glucose-Friendly Diet
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:
- Recipezaar's lactose-free, gluten-free recipes
- Karina's Kitchen: Recipes from a Gluten-Free Goddess
- Allergy-Free bread recipes
- Cindalou's Healthy Gluten-Free and Dairy-Free Recipes
- Gluten-Free Diet Care Guide
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.
- Jesse's Corn-Free, Dairy-Free, Egg-Free, Gluten-Free, Soy-Free ...
- Allergy Free Bread Recipes (Gluten-Free, Dairy-Free, etc.)
- Chocolate Emporium Non-Dairy & Gluten-Free Specialties
- Sure Foods Living - for celiac disease, gluten intolerance, food ...
- Gluten Free, Dairy Free, Soy Free, Nut Free Cheezy Spinach Pie ...
- gluten free, dairy free, soy free Recipes at Epicurious.com
- Rachel’s Recipe Box | The Gluten-Free Family
- Go Dairy Free | Everybody Eats Chicken Ravioli (Gluten-Free, Soy-Free)