What can you eat on gluten and dairy free diet?

Are you tired of feeling bloated, foggy and overall uncomfortable after eating? Do you dread going out to restaurants or even cooking meals because of your dietary restrictions? Well, fear not! With the rise of gluten and dairy-free diets, there are plenty of delicious options for those who need to avoid these pesky allergens.

What is a Gluten and Dairy-Free Diet?

Before we dive into the plethora of food options available to those with gluten and dairy allergies, let’s take a moment to understand what exactly a gluten and dairy-free diet entails.

A gluten-free diet eliminates all foods that contain wheat, barley, rye, spelt or any other grains that contain gluten. This includes popular items such as breads, pasta, cakes etc.

Dairy-free means no milk products – this can sometimes include lactose sensitive folks too. No cheeseburgers (yes it hurts), mac n’ cheese or ice cream for people who follow this diet regime (try not to cry).

Some people choose to eliminate both at once since they compliment each other so well( insert eye-roll here).

But Wait! Isn’t It Hard Not Having These Two Allergens In Your Diet ?

It definitely requires some more thought around meal making but many people have found betterment in their health upon switching up their nutrition.

Luckily if youre looking for tips on an alternative way of consuming food without compromising flavor then look no further!

Protein Sources

While traditional sources like meat do contain protein; good vegan & vegetarian sources also exist which are naturally free from both allergens.which provide crucial nutrients needed by the body:

  • Quinoa
  • lentils
  • Beans(ivory ) your belly will thank you
  • Tofu (something always willing meh when I vowed never )

You can add them into salads soups stews bowls such as Quinoa salad, Bean stew and tofu soups.

Fruits & Vegetables

Now moving on to something lots of us love..fruits and veggies!

Fortunately, there’s a ton of fruits and vegetables that are gluten-free and dairy-free (celebrate). You can experiment with different kinds while incorporating them into your regular meal plan.

Here are some ideas for mix-ins:

  • Grilled zucchini
  • Mushroom
  • Red Onions (not crying from chopping red onion is an art)
  • Ripe avocados (My favourite)
  • Fresh greens such kale,spring onions,raddish,cilantro )

Quick Snacks

Looking for snacks you can pop into your bag or munch in traffic? NO problemo ! Heres come quick easy snack options :

  • Fruits like bananas, apples or oranges
    Carrot sticks ,cucumber slices With hummus drools
    Trail Mix
    Sweet potato chips /plantain chips(as long as theyre cooked oil)

Skipping the heavy carbs doesn’t always have to be sad times especially since so many fruits wouldn’t us leave unsatisfied.

Gluten-Free Foods Options .

It’s often overwhelming when it comes down to food labels which explain why we’re offering up snack foods that don’t need a lot of identifying! Here are our favourites :

Popcorn

Popcorn does not only fall under easily accessible but also budget friendly guilty pleasure snacks. Made using corn without wheat starch added.(win-win)

Being Oil popped makes for calorie counting nightmare but hey, handfuls here n’ there never hurt anybody.

Chocolate

Seems impossible living life without chocolate right!? Well finding a chocolate bar sans milk powder or lactose may seem hard at first glance but lucky for us all-green brave entrepreneurs have been searching far-n-wide bringing forth bars worth obsessing over.

While being considerate about labels, spot phrases such as ‘Dairy Milk’ or ‘Contains Milk Products”. You can even make chocolate chip cookies out of alternatives like peanut butter,sugar, coconut oil and melted chocolate (yum,yum).

Bread

The world is divided into two types of people in this regard – those that love bread and everybody else. Let’s face it; freshly baked bread straight from the oven isn’t a temptation to be disputed three times.

Gluten-free brands have eased our worried selves with their gluten free options…my personal favorite being scones!(looking away now.)

Try Udi’s gluten free range for all your bread needs.However when at restaurants you might need to advocately negotiate some stale old piece of white toast instead.

And there we have it- an array of guilt & allergic reaction free food options!

Conclusion

It doesn’t matter if you follow strict dietary restrictions out of necessity,knowledge or personal choice; we’re glad to know that practicing self-care has become more manageable!

Understanding which foods contain these allergens ensures safer consumption especially when eating outside.Speaking with caterers restaurants before ordering could save us unpleasant tummy experiences but remember compromising taste buds definitely shouldn’t be on our list anymore! (cheers).

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