Making the leap to a gluten and dairy-free diet? Check out this simple checklist of what gluten and dairy-free products include in your gluten-free dairy-free fridge.
This post includes every single food I have on rotation in my fridge to create gluten-free dairy-free recipes for my family.
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I have been eating a gluten and dairy-free diet for a little over a year now. I made the big switch coming off an 18-day trip to Europe where I overindulged on some of the best croissants and cheese I’ve ever had in my life.
However, it wasn’t that trip that made me decide to take on a gluten-free dairy-free lifestyle.
In fact, that trip wasn’t at all an issue when it came to my gut. I ate and ate foods that at home, I would have been sick in a heartbeat with. I blame it on the manufacturing standards (even of organic products) in America.
Things just aren’t the same in Europe as they are in the States when it comes to the quality of wheat and dairy products.
What brought me to a gluten and dairy-free lifestyle was years of an eroding gut. No, there’s no technical term for that maybe leaky gut is as much as I could have been diagnosed with.
The truth is that I was never diagnosed with anything. I had a doctor once tell me to start a food journal to track my symptoms, but that was about it.
I just knew that certain things weren’t functioning in my body the way that I knew they could and should be.
I had brain fog constantly, had trouble sleeping, had massive cystic acne, and ridiculous bloating, embarrassing gas, and swung between constipation and diarrhea all too often.
I had actually been waiting until after I returned home from that trip to Europe to make the switch, because I knew that after trying it out a few times for a week here and a week there that it was absolutely going to help with my digestive issues.
Once I returned home, I made the commitment and I never looked back. (And yeah, it wasn’t necessarily easy you can check out my post on gluten detox here).
UPDATE #1: I’m revisiting this post at the end of 2014, one year after writing it to update you on my progress. I brought dairy back into my diet during the second and third trimesters of my pregnancy and for a few months after.
I started experiencing some completely new symptoms which lead me to a naturopathic doctor for testing. I was diagnosed with a milk allergy and gluten intolerance along with a laundry list of other intolerances. I’m now completely gluten and dairy-free and working on getting things like eggs back into my diet.
UPDATE #2: January 2017 I’m now able to eat some gluten and dairy in moderation, but eggs are still 100% out of my diet except for in small amounts if baked into foods. I have found a bit of my own tipping point after having too much gluten or dairy. I’m always a work in progress on this journey. You can read more about my latest eating habits here.
UPDATE #3: It’s January 2019 and I’m still eating a gluten, dairy, and egg-free diet almost exclusively. I’m not as strict with my diet as I used to be and will sometimes eat all of these foods in small quantities, but most of the time not at once or I feel awful.
Over the summer, I ate two bites of a crepe from our favorite local cidery… it looked so good and my husband said “Seriously, it’s two bites…” And I said out loud “Okay, but if I feel awful tomorrow or the next day, we’ll know why.”
Sure enough, I felt like I’d been run over by a truck, foggy, lethargic, massive headache, body aches, and wanted to sleep for three days straight. My 4-year old son was the one who reminded me of what I ate when I was going on and on about how I couldn’t figure out what caused it.
But when I thought about it.. it was the trifecta of all the foods I shouldn’t be eating, and I paid for it. I learned my lesson there.
I’ll be honest, now that I’ve been at this diet for as long as I have, I now know mostly what I can “get away with” in this diet. I can have a bite of this or that. I also know when my limit has been tipped over – and I feel awful for a while.
I don’t really regret these times, I take them as calculated risks that I’ll feel bad. And most of the time, I determine whether it’s worth it or not to go for it. It sounds irresponsible, but I learned that I couldn’t feel like I was truly LIVING in this life without some exceptions. And I’ve learned how to get back on track when I go off, so that helps.
I’m adding some content to this post during this update… I realize how much more detail I could go into now that I’ve been answering questions about my diet for so long. I hope you find this post useful – and as always, pop any questions you have in the comments!
In this post, I’m going to share with you how to stock a gluten-free dairy-free fridge, because I get so many interested people asking me what I actually eat if those two major foods are removed from my diet.
At home, I try to eat 100% gluten-free and dairy-free, and when I’m eating out at a restaurant with my husband, I’ll always choose gluten-free over dairy-free.
I figure bloating, gas, constipation and acne for three days over all those things plus headaches, brain fog and mood swings for five days is better.
All that said, I do my best to live a gluten-free and dairy-free lifestyle.
I do it, because it makes me feel lighter in my body, gives me less digestive complaints, has cleared up my skin ten-fold, and helps to keep my moods even.
This list is the most comprehensive list of foods that are on rotation in my fridge and shopping lists. I have another blog post for what I keep in my gluten-free dairy-free pantry here.
This is the list of foods that come through my kitchen for breakfasts, lunches, dinners, snacks, and desserts (when I get around to making them).
Actually, as I’ve been making my weekly recipe and menu planning service, GFDF Weekly, I’ve discovered even more foods are naturally gluten and dairy-free – which is super exciting.
What foods I can’t find locally at my grocery store, I order from Amazon Prime and Thrive Market to save time hunting from store to store for specific items.
Some items, like condiments and canned coconut milk, we even have a Subscribe & Save service set up so we get the most out of our Amazon Prime membership, and get the things we need at regular intervals showing up on our front porch.
This is one simple way to keep this diet consistent for me.
>> If you want to give Amazon Prime a try, click here to get a completely free and complimentary 30-day trial. I truly do swear by this service. Two-day shipping has been a life-changer but Subscribe & Save is like a god-send.
Thrive Market is also a really really great service to join, especially if you find yourself wanting to buy some of these ingredients not in bulk, but in individual portions.
Amazon and Thrive Market are pretty comparable in price for most items – you can check out a review post I did on that here.
Thrive Market also has a TON of great gluten-free dairy-free snack and pantry items that are their own specific brand and you can’t find anywhere else.
If you aren’t familiar with Thrive Market, they have amazing gluten and dairy-free foods, as well as supplements and probiotics.
You can check out all the great things I have to say about this service, AND get a 30% off your first order AND a free gift (up to $24 value) when you sign up for either their monthly or annual plan.
There are a lot of foods that are naturally gluten-free and dairy-free, including:
- Lean meats and proteins
- Fruits and vegetables
- Beans and legumes
- Gluten-free whole grains (you can read more about these here)
- Nuts and seeds
- Healthy fats like avocados and coconut
You can make a million different gluten and dairy-free recipes using just these whole foods – and since they don’t have gluten or dairy, you don’t have to worry about getting sick from them.
Vegetables
When it comes to vegetables, you can pick just about anything from the produce department that is safe.
There are so many ways to enjoy vegetables in a gluten and dairy-free diet: in salads, soups, stews, smoothies, breakfast hash, as stuffed squash, peppers, or potatoes, in stir-fries, mixed into some desserts.
I also like to stew, roast, spiralize, smoke, grill, and cook in my Instant Pot.
Some of my favorite gluten and dairy-free vegetable recipes are stuffed potatoes, massaged kale salad, and super simple chicken and veggie stir-fries.
- Kale
- collard greens
- spinach
- chard
- cabbage
- broccoli
- red or green leaf lettuce
- cauliflower
- green beans
- asparagus
- eggplant
- sweet potatoes or yams
- potatoes
- carrots
- beets
- acorn squash
- butternut squash
- zucchini
- delicata squash
- spaghetti squash
- summer squash
- pumpkin
- onions
- garlic
- shallots
- leeks
- mushrooms
- peppers
- tomatoes
Fruits
All fruits are naturally gluten-free and dairy-free. Which is great news, because behind vegetables, they’re also some of the healthiest foods out there.
I like to incorporate fruits into my breakfasts every morning in smoothies or into my oatmeal bowl.
My son and I also love fruity desserts so we try to make a few of those every year, especially in the summer.
What I love about the fact that fruits are safe to eat on a gluten and dairy-free diet is how many of them are freezer-friendly.
It’s so easy to freeze many fruits and enjoy them year-round, even when you’re in the dead of winter.
- apples
- berries
- cherries
- citrus fruits
- grapes
- banana
- stone fruits (apricot, plum, peach, nectarine)
- mango
- avocado
- melons (watermelon, honeydew, cantaloupe)
- kiwifruit
- pears
- pineapple
You might be wondering if I buy organic or if I buy conventional foods with all these different foods in this list.
I do my best to buy mainly organic and basically the highest quality I can find.
However that said, I don’t buy EVERYTHING organic. I make my decisions based on the Dirty Dozen and Clean Fifteen lists – and buy things on the Dirty Dozen list in the organic section, and feel okay about getting things off the Clean Fifteen list conventionally grown.
Dairy Alternatives
When I first wrote this blog post back in 2013, there were only a handful of dairy alternatives available on the market.
I remember my first time going through a normal grocery store and realizing there just literally were no options for me. I was so disheartened.
At the time, I just simply gave up milk entirely – in all forms for a few months.
It wasn’t until I went to a local health food store (that I had never heard about before) and realized that all my dreams had come true! I finally found a few options of dairy-free milks, vegan butter, even yogurt! They were all plant-based and I felt really good about them.
These days, I don’t live close to a health food store like a few years ago. But luckily, the dairy-free options have exploded.
It seems like every six months, theres a new milk option out there. I’ve tried a number of them and even reviewed the pros and cons of some of the most popular options here.
On a daily basis these days, I usually use almond milk (Costco) for cereal (which I don’t eat all that often), coconut milk for baking and cooking (So Delicious and Thai Kitchen), and coconut milk-based coffee creamers (So Delicious and nutPods).
I’ve gone back and forth over the years of which I use and what I like best, but that’s where I’m at right now.
With so many options, there’s plenty for you to choose from. I recommend trying different brands out and different varieties of dairy-free milks, vegan butters, and yogurts if you decide to incorporate them in your new diet.
Dairy-free Milk Alternatives
- coconut milk (or the full-fat canned variety)
- almond milk
- cashew milk
- rice milk
- soy milk
- hemp milk
- almond chocolate milk
Dairy-free Butter & Cheese Alternatives
- Earth Balance vegan butter
- vegan cheese (I usually buy Daiya brand or make my own cashew cheese)
Dairy-free Ice Cream Alternatives
- almond milk ice cream
- coconut milk ice cream
- soy milk ice cream
- cashew milk ice cream
Read more: 25 dairy-free ice cream recipes, Is Sorbet Dairy-free?, Is Gelato Dairy-free?, Is Frozen Yogurt Dairy-free?
Dairy-free Yogurt Alternatives
- almond milk yogurt
- cashew milk yogurt
- rice milk yogurt
- soy milk yogurt
Dairy-free Dressing Alternatives
- Tessemae’s ranch dressing
- Just Ranch ranch dressing
Read this post for 5 of my top dairy-free ranch dressing brand recommendations.
Check out my other gluten and dairy-free condiment recommendations here.
Dairy-free Coffee Creamer Alternatives
- coconut milk coffee creamer
- almond milk coffee creamer
Meat & Eggs
Chicken and beef are almost always on my gluten-free dairy-free shopping list every week when I go to the store.
Even though I don’t eat eggs anymore, we still buy them, because my son and husband enjoy them for breakfast and its easy for me to find my own options at breakfast time.
I do my best when buying any kind of meat to stick with as organic as possible, but I use that as a guideline and not a hard rule.
I buy most of my meat these days at Costco, because I find that the quality of the meat there far surpasses my local grocery stores – and I can taste the difference.
Every month when I go to Costco, I usually buy ground beef, chicken breasts, and chicken-apple sausages.
These are our normal rotation of meats and you’ll see that reflected in the dinner recipes I include in my menu planning service, GFDF Weekly.
- beef
- chicken breasts
- turkey
- gluten-free chicken-apple sausage
- organic gluten-free pepperoni, salami cuts, and deli meats
- seafood (as long as its fresh and not packaged)
- pork, bacon, ham (check that its gluten-free)
Read on: Is bacon gluten-free?
Read on: Is pepperoni gluten-free?
Condiments
I feel like its important to keep a good amount of condiments on hand, so that I can always make any meat and vegetable dish – or any dish for that matter – a little different.
I can make chicken a thousand ways, because of all the variety of condiments I have on hand to make the flavors different each time.
While I have a lot more condiments in my house (you can find a more complete list in my Stocking a Gluten-free Dairy-free Pantry blog post), these are the ones I keep inside my fridge on a regular and rotating basis.
- fresh herbs (basil, parsley, cilantro, etc.)
- hot sauce
- ketchup
- dijon mustard
- whole grain mustard
- yellow mustard
- pickles
- green olives
- capers
- sauerkraut(a new favorite!)
- tamari soy sauce
- bbq sauce
- salsa
- 100% whole fruit preserves
- maple syrup
- nut butters(almond butter, cashew butter, etc.)
- hummus
You can see my top gluten and dairy-free condiments list for details on brands and how I use them in my cooking.
Read on: Is mustard gluten-free?
I hope you’ve found this list helpful! Again, I don’t have everything on this list in my fridge at any one time, but its a good example of the foods that rotate in and out throughout the year – and ones that are safe to eat on a gluten and dairy-free diet.
I do my best to create grocery shopping lists based from this list each week – and build meals around it.
If you’ve been wondering how to go gluten and dairy-free, you might want to check out my book The Gluten and Dairy-free Diet: A Beginner’s Guide.
I also turn these ingredients into healthy meals for my family each and every week – and I happily share them with my community too! If you’re looking for recipe inspiration, check out GFDF Weekly, my recipe and menu planning service by clicking here or the image below.
Danielle says
Love this list. My fiance wants to go dairy-free and I have no idea what to buy! I’m already GF so I’m thinking this will be a huge challenge. Definitely taking your list to the store 🙂
http://celiacsanctuary.blogspot.com
Rachael Roehmholdt says
Hi Danielle,
Thanks for stopping by! I have to say that going both gluten and dairy-free were incredibly challenging for me. I was in denial of the changes I needed to make for a LONG time before I actually took the plunge. I find it easier to focus on what I can enjoy rather than what I can’t or am choosing not to, like almond milk or coconut milk instead of cow’s milk. Cheese has been pretty much impossible to replicate, even with nutritional yeast or some of the vegan “cheeze” options – I just don’t think they can compare flavor wise, which is why every once in a while when I’m having a craving, I’ll have a small amount. I find that my body can handle just a little bit of dairy at a time, but once I have more than that, I start feeling sick. Good luck with your adventure – come back and let me know how it goes! 🙂
Lisa says
I have gone to a gluten and dairy free diet as a result of too many sinus infections! I feel so better since I made the switch! I follow it the best I can but had the hardest time giving up cheese! I have personally found that goat cheese doesn’t have a negative effect. Everyone is different but for me it works!
Rachael Roehmholdt says
Interesting, Lisa! My husband also gets sick more often when he eats too much dairy. Most dairy products cause an excess of mucous in the body, which is probably attributing to your infections. I’m glad that goat cheese is a nice alternative for you. It can make all the difference knowing that you can choose another food that has a similar flavor rather than cutting it out all together. Thanks for stopping by and commenting! 🙂
Sharon says
If you have a Veggie Grill near you they are a good alternative with their Vegan menu. You just have to look for Gluten free items. I think many of their items can be duplicated at home like the yummy Cauli Mash potatoes with mushroom gravy.
Rachael Roehmholdt says
I don’t have one nearby – but that sounds divine! I’m sure someone who reads these comments will find it a useful tip – thanks 🙂
Windy Galan says
Thank you for your list, I have twin boys with Autism with Speech Impairment and just got recommended to change their diet to gluten and dairy free, if you have heard anything about this please feel free to write me 🙂
Noelle says
Hope this helps!
http://nourishinghope.com/diet-for-autism/
Vanessa says
Cheese if its the hard kind is naturally lactose free. Just dont eat soft cheese.
Angela says
Vanessa, what do you mean by hard cheese?? I’m doing ok with the switch but need cheese!! I have allergic reactions to gluten and dairy!
Anonymous says
Have you experimented with raw dairy? Just curious. Also not to ruin your occasional coffee habit, but my doctor recently told me that decaf coffee is processed with formaldehyde, so I went back to fully caffeinated, just not so often. The list is great, I have an autoimmune disease so I am trying to remove as many processed and inflammatory foods from my diet. Thanks.
Molly says
Hi Rachel,
I suffer from Crohn’s and so to help I have been gluten and dairy free for 1 month now and it has been amazing! One thing that I love to eat is hummus, lots and lots of hummus, I use it as a dip or even on chicken. I also always have a pint of sorbet in my freezer for when I want ice cream and can’t have it!
Thank you for the list!
Rachael Roehmholdt says
Hi Molly,
Thanks for stopping by and leaving a note! 🙂
I’m so glad to hear that switching to a gluten and dairy-free diet has helped you out! It has completely changed how I feel in my body too – no more digestive issues and I feel lighter and healthier overall. I love your addition of hummus! I don’t eat too much of it myself, as beans and I don’t always get along, but I do enjoy it once in a while – especially as a replacement for salad dressing with a little extra olive oil and red wine vinegar.
I hope you continue to feel great with this change in your diet!
sarah says
Love these lists! Are you going to talk about your meal plans or menu planning to eat this way? I just recently found out I’m gluten and dairy intolerant (trace amounts are ok too) and I’m finding it hard to figure out my eating plans and putting together menu ideas. Not quite sure what to eat for breakfast besides fruit and eggs w/veggies, and lunches are hard to think of anything beyond a salad, etc. Do you have tips or will you blog about this to give us some ideas on how to put this all together? Thanks!!
Rachael Roehmholdt says
Hey Sarah,
Thanks for stopping by and leaving a comment! 🙂 I’m all about menu planning and do it weekly, so I’ll maybe have to start bringing these to the blog as well.
For breakfasts and lunches, I try keep it super simple. My breakfasts are mainly centered around eggs, fruit, veggies, oatmeal and other whole grain bowls (like quinoa or kasha), and smoothies – particularly in the warmer months. My lunches are often dinner leftovers or I will throw together salads or make a big batch of soup or whole grain salad to last a few days in a row.
I hope this helps! I’ll start brainstorming a few ideas for how to add your ideas to some blog posts so stay tuned!
joan leonard says
My husband has an autoimmune disease so we are dairy and gluten free. I make bone broth every week and he eats that with root veggies, onions and whatever meat I make in the crock pot. He also can tolerate ghee. I sometimes make him eggs with cut up sausage and onions as an alternative breakfast. Bone broth is so restorative, we both love it!
Karinda says
Lunch I do chicken with a salad or chicken with sweet potatoes and broccoli. Those are my go to. I am new at this. I was feeling 5 months prego bloated for along time unless I eat clean so I am self diagnosed LOL. I FEEL AMAZING WITH OUT DAIRY OR GLUTEN.
Angela says
Sarah, salad is hard for me too because if a dressing is gluten free, it most likely has dairy!! salad without croutons is fine, but without dressing is hard!!
Erin says
I agree and usually combine a little olive oil and rice wine vinegar to pour over my salads.
Christine Neary says
I found a fantastic alternative for salad dressing – I get dark chocolate vinegar and mix it with blood orange infused oil – gluten and and dairy free and it is the most amazing salad dressing. You can also do Garlic infused oil and Fig Vinegar. There are tons of oil and vinegar combinations. I get my oil and vinegar from a local store but they come from Veronica Foods and and I think you can find a local store on their website. They also have a butter flavored oil that is dairy and gluten free and tastes amazing.
Robin Carlson says
Angela
Have you tried putting craisins (Not sure if gluten free) and nuts on your salad? They may help with not having croutons. Also, there are oil/vinegar based dressings you can eat.
Katy says
I went to an acupuncturist a week or so ago and she told me to stay away from Gluten and Dairy. I didn’t think I needed to really stay away from it until I had them both straight for 2 days and had the WORST stomach cramping and digestive issues. It has been tough b/c it means you have to start really planning all your meals out. The cheese is the biggest thing for me that I am having trouble with. Thanks for being so helpful!
Rachael Roehmholdt says
Hi Katy,
Thanks for coming by and reading! I definitely hear you – going gluten and dairy-free has been one of the most difficult things I’ve had to do for my own health too. Meal planning will definitely come in handy for you as you get accustomed to the new way of eating. Just remember to focus on the things you CAN eat and it won’t feel nearly as daunting! This new way of eating will pay off in a HUGE way when you start feeling great in your body again – no more cramping or digestive upset! Good luck!
elise says
I too have been wanting to go gluten free when I saw your pin on how to stock a gluten free fridge I decided to check it out. I have partially already changed to many of the items the hardest thing for me is the pasta. I just have not found one that tastes good or doesn’t taste mushy. Any suggestions on a particular brand that is good? Thank you so much for posting this you are reaching and helping so many people! Thank you!!!
Laurie says
Try lentil pasta… amazing
Linda says
Hi Elise, sainsburys do their own brand of pasta and I was pleasantly surprised at how good it was, I’m yet to try the spaghetti but hopefully it will be nice too!
Regards Linda
Marina says
Hi Rachael- I have been gluten free for over 6 mos now due to extreme sensitivity and was recently told by my gastroenterologist to avoid all cow dairy too- apparently goat is ok. Your food list looks very similar to mine (I can’t do the beans either) but I was wondering what your take on yogurt is. Even before the discussion with the dr I consumed limited dairy bc I knew it bound me up..but yogurt (Greek or regular) seems to be fine. I think maybe bc it’s processed differently or bc of the probiotics..what has been your experience? Thanks!
Rachael Roehmholdt says
Hi Marina,
Thanks for stopping by and weighing in! It’s interesting that you’ve been okay with yogurt, but not other cow dairy products.
In my personal experience, I was unable to eat any dairy products for quite a long time before I could again. I feel my best when I avoid them all together – including yogurt. However, since becoming pregnant, it seems my little one enjoys it and I’ve had no issue consuming about one serving (or less) of yogurt or hard cheese (cow’s dairy) per day. Any more than that and I notice a big difference in my digestion and my energy levels.
Of course, it’s all very dependent on the specific individual. For years, my husband couldn’t eat any dairy without an issue and now he’s fine with just about any and all of it. I believe that this comes from a few different factors 1) Everyone processes food differently, 2) Your gut can heal over time making it easier to digest foods that you once couldn’t, and 3) Yogurt and hard cheeses contain much less lactose than other dairy products, so it could be that there’s a certain threshold with which you can/can’t handle the amount of dairy in certain products. I hope this was helpful!
Jenna says
Marina,
I have been dairy free for my entire life. (of course i’ve slipped up and had my share of “indulgences”) I love yogurt, but am unable to eat it, so i eat Coconut Milk Yogurt. It is thick and creamy and the vanilla tastes like icing! My gf who is also gf df eats Goat’s Milk Yogurt on occasion with no issues.
Sandi Tompkins says
Where do you find coconut milk yogurt?
Kim says
So Delicious brand offers it and I’ve found it at Walmart. No luck at Target or Wegmans. Plan to check Price Chopper next.
Rachael Roehmholdt says
You can find it in many health food stores or regular grocery stores. I like the So Delicious brand. You can use their store finder to find out where you can locate it in your area: http://sodeliciousdairyfree.com/store-finder
carol gelles says
I’ve been dairy-free for 2 or 3 years but added wheat-free this year. I’m finding oat flour to be essential in my pantry. I use Bob’s Red Mill Gluten-free and find it makes a great substitute for wheat flour..I use it in pancakes, to thicken sauces, and for some baking. My general rule of thumb is I don’t want to use ingredients I never heard of before giving up wheat – like the sorghum flour, tapioca flour, and xanthan gum you find in so many gluten-free products. The one possible drawback is that oats are gas producing if you do not eat them regularly.
Rachael Roehmholdt says
Thanks for stopping by and commenting, Carol! I totally hear you in using ingredients that you hadn’t used/heard of before going wheat-free. That’s an excellent rule of thumb to go by. I haven’t ventured too far into baking with my food sensitivities, but I would love to find some recipes that don’t include those ingredients too!
Jenna says
Rachael,
not to promote other websites on yours, but Brittany Angell has pretty much MASTERED gf df baking with egg free, sugar free, grain free, soy free substitutes on so many of her recipes.
http://brittanyangell.com/
Melanie says
Yes! I have been gluten free for a month and a half. My symptoms same as you even down to the cystic acne. That is what my fridge looks like. I am traveling to Australia later this week and if you are saying your symptoms were on break while you were in Europe do you think the same is true for Australia? Thank you for your help! My personal email is in my contact info. If you want to respond directly please do so. Thank you! Melanie
Rachael Roehmholdt says
Hi Melanie,
I’ll shoot you a message right now!
Cheers! 🙂
BROOKE says
I MA NEW TO GLUTEN FREE AND DAIRY FREE AND LOOKING FOR DIFFERENT ALTERNATIVES IN FOOD. I AM DOING THIS ALONE AND THE REST OF THE FAMILY IS ON A REGULAR DIET. I AM DOING THIS BECAUSE I HAVE A SLIGHT CASE OF BEING ALLERGIC TO MILK AND MY ALLERGY’S ARE REALLY BAD WHEN I EAT IT. I HAVE ASTHMA, AND IT MAKES ME FEEL AWFUL. WHAT IS THE BEST WAY TO MAKE MEALS AND GO ABOUT STARTING THIS ON THE RIGHT FOOT
Susie Risher says
great starter list! We’ve been dairy and gluten-free for a while now, and also love all kinds of beans, quinoa, and sweet potatoes! We make a killer turkey chili that my daughter created. My family doesn’t even MISS the dairy or gluten! I love to make sandwich wraps with organic deli turkey, lots of vegetables and spicy mustard, then wrapped in big lettuce leaves. We also love LOVE frittatas almost every morning! Two eggs, 1/4 cup egg whites, ripped up spinach (or any leftover roasted vegetables), with salsa on top! YUM!
Rachael Roehmholdt says
Hi Susie! Thanks for your comment and for stopping by! 🙂
It sounds like you’ve really found some yummy dishes to make go-to standbys for your family. I’ll have to try your frittata recipe – it sounds divine!
Theresa says
I am new to gluten free, and have been dairy free a few months. My 18 month old has extreme food sensitivities, and we are struggling to get her to eat anything. Any suggestions on feeding toddlers gluten and dairy free?
Rachael Roehmholdt says
Hi Theresa,
Thanks for stopping by! I’m inexperienced in this arena myself, but I’d say the advice to anyone going gluten and dairy-free would be much the same as a toddler. Stick with the basics – foods that are naturally gluten and dairy-free. Lean meats, whole grains (brown rice and quinoa are good options, maybe even some GF pasta?), fruits and veggies, and nut butters.
Since kids around that age are so tactile, maybe some mushy foods like cooked sweet potatoes, avocados, bananas, applesauce, potatoes, or GF oatmeal would be some to try out. What about finding a few gluten and dairy-free muffin or pancake recipes? Pinterest is my go-to source for recipe inspiration for all things gluten and dairy-free. I tried a “paleo pancake” recipe that was really good a few weeks ago – that might be one to try out.
A few other ideas for you: homemade soups and smoothies (load up on fruits, veggies and some nut butter for protein).
For those once in a while treats, check out brands like Pamela’s or Bob’s Red Mill for pre-packaged mixes for cookies, cakes, etc.
I hope this helps! I’d love to have you come back and share how things progress. 🙂
Lisa says
We love unsweetened vanill almond milk as a substitute for cereals, soups, smoothies, and basically anything that calls for milk or cream. We still use organic butter since my husband can have trace amounts of dairy too. Pamela’s baking mix and bisquick also have allowed us quick pancakes on a Saturday morning with turkey bacon (I don’t do pork or beef due to allergies). Also, Target’s simply balanced GF pasta has been the best we’ve found so far. 🙂 thanks for Thai article!
Amy says
I was diagnosed a week ago with leaky gut and gluten/dairy intolerance. It has been a big lifestyle change but I love it! I do have almond milk vanilla unsweetened in my fridge along with goat milk and goat cheese. I feel so much better. I have lost 6 pounds just this first week! Love it
Rachael Roehmholdt says
Hi Amy, thanks for stopping by and commenting! I’m glad that you have enjoyed your transition to a gluten-free dairy-free life and are feeling better. It makes the world of difference when we actually work WITH our bodies rather than against them, right?
Anna says
Hi!
This is great! I’m a recent college graduate and one of my roommates has all the symptoms you described. Our whole house has recently gone dairy and gluten free and we all feel so much better. The only problem is BUDGETING! We’re fresh out of school and produce isn’t cheap. Any suggestions for being gluten and dairy free on a tight budget?
Thanks!!
Rachael Roehmholdt says
Hi Anna,
I could write an entire blog post on this topic (filing this idea away for a rainy day…)! The best advice I can give you is to work with the Clean 15 and Dirty Dozen lists from the Environmental Working Group for produce. Buy only as much organic produce as you can afford and go with the Clean 15 for everything else.
Also, base meals around some cheap ingredients – beans, potatoes, rice, etc. Those staple ingredients – along with cheaper produce like lettuce, spinach, and any produce that’s in season will help you to stretch your buck a little further.
Finally, use meats and lean proteins in smaller quantities to get more for your dollar. You can make meat stretch further by adding some beans or quinoa alongside to fill you up. I like to make big batches of soups so that my higher priced ingredients last longer.
I hope this helps! Good luck!
Robin says
Usually a local farmers market is a lot cheaper than the big stores on produce
Katie says
I was so thankful to read your post. You described my situation to a T! Neither do I have Celiacs, but *horrid* mood swings and severe fatigue (I used to fall asleep driving to work in the morning, in restaurants, etc and didn’t know why); as well as the severe cystic acne from dairy!
So glad to know I am not alone in experiencing all these very frustrating symptoms, with a lack of diagnosis.
Excited to explore your blog more and get inspiration from your meal plan posts!
Rachael Roehmholdt says
So glad it was useful to you, Katie! Feel free to browse around the site and find some inspiration. If you’re ever looking for something in particular and you don’t find it here, definitely shoot me an email using the “Contact” area on the site. I’m more than happy to share my experience 🙂
Teresa Christian says
I am going into my 20th year gluten and dairy free. I could talk on this subject for hours because there is so much the medical community does not know about our issues with gluten and dairy. I’m glad I found your post and see the wonderful ideas you have to share with people who feel overwhelmed when making the switch. They just need to realize that they will only need to educate themselves through people like you and then the switch will be totally worth it.
Rachael Roehmholdt says
Thanks Teresa! I really appreciate your kind words and I’m so glad you decided to comment. It’s really inspiring for me and the rest of this community to know that someone can stick with this lifestyle for the long-haul. Cheers!
lisa says
I love your list. It sounds like my fridge at home. I have found one other thing I’ve been able to add back for some recipes is ghee. I buy Purity Farms organic grass fed ghee. Works when you need a little butter flavor in a recipe bit doesn’t cause any problems. There’s is certified casein free.
Rachael Roehmholdt says
Fantastic, thanks for sharing, Lisa! 🙂
Valerie says
Drink warm honey-lemon water in the morning. I keep frozen shredded lemon (the whole lemon, rind, seed, pulp and juice) in the freezer and add it to my water and smoothie. It helps to alkalize the system. It has a multitude of benefits to the body.
Rachael Roehmholdt says
Thanks for sharing the great tip, Valerie! 🙂
Rachael says
I found this page from a link on pinterest and am not only impressed with the article itself but also with your name. 😉
I’m pretty much in the same boat as you, symptoms wise, and have been put on a diet free of gluten, dairy, soy, peanuts, and sugar in hopes of curbing the discomforts. In reading your condiments list, you put soy sauce, but I thought that soy sauce is made with gluten? I only think this because I’ve seen the gluten-free soy sauces at my local grocery store.
Rachael Roehmholdt says
Oh hey there, Rachael! Yes, lovely name you have there too 🙂
Thanks for pointing that out – tamari is the wheat-free version of soy sauce that should be safe for gluten-free folk. However if you’re concerned, you could also try something like coconut aminos which is made from coconut but almost the exact same flavor. Cheers! 🙂
Michelle says
You mentioned that you eat a lot of salads. I was curious what you use for a dressing? I recently was diagnosed with diverticulitis and lactose intolerant, and have to change my diet for a healthier lifestyle. I love salads, but I also love ranch dressing…
Rachael Roehmholdt says
Hey Michelle, I make (almost) all my own dressings at home. I make vinaigrettes and switch up the vinegars, oils and the add-ins like mustards, roasted red peppers and herbs. The one dressing that I do buy regularly and have on hand in my fridge always is Organicville Sun-dried Tomato & Garlic Vinaigrette. I haven’t been able to reproduce the flavor at home. A few folks have mentioned missing ranch dressing… I need to get to work on a homemade version to share with you!
Jenna says
Michelle,
you can make ranch dressing out of cashews! try googling it and see what you can find 🙂
Katy says
great list. My little one is gluten dairy soy egg turkey peas free ( plus more but those are the biggies). We keep,in our fridge Nutritional Yeast- we sprinkle it on lots of her foods to add back A nutritional balance, it also makes a fabulous ‘cheese’ topping when heated with almond milk and paprika abd a dash of cooking wine for flavor and thickened over medium heat. We also keep ground flax for our egg sub. Sorghum flour and almond flour abd potato starch for her homemade breads.
Rachael Roehmholdt says
Great tips, Katy! I don’t mind adding nutritional yeast, but since I’m often cooking for both myself and my husband, it gets left out. He doesn’t like the taste of it.
That ‘cheese’ sauce sounds like yummy too! Thanks for sharing!
Kate says
What a great list! And thank you for writing such a comprehensive lists well. In addition to most of the foods you have in your kitchen, I always have something baked so I don’t lose my mind staring at all the snacks my kids can eat, but I can’t.
Rachael Roehmholdt says
I TOTALLY love this idea, Kate! I think SO many other people who read the comments of this post will find it useful!
Jessica says
this is great I can completely relate to this article! I’ve been dairy free for about a year now and when I follow it I feel amazing, clear skin and much less to ach pain. Recently though I’ve been having constant stomach pain and we’ve decided to try gluten free so fingers crossed it works! Oddly enough I also have trouble with pineapple. Was that something the naturopath put in your allergy list? Would you mind sharing so of the other allergies im trying to reintroduce foods.
Rachael Roehmholdt says
Pineapple wasn’t on my blood test, along with many other foods. There are a number of other foods from the blood test and from self-discovery that I avoid in addition to gluten and dairy. Pineapple is one of them, along with pears, any beans/legumes (I do eat them sparingly but almost always pay for it), almonds, hazelnuts, and eggs. These have all been fairly new additions to my diet changes – and I don’t necessarily consider them permanent at this point, like I do gluten and dairy. I plan to test them all back in at some point.
Melanie says
I get the same questions! I also can’t have yeast or sesame, makes thing difficult doesn’t it.. But like you I’ve figure it out! Try lentils!! Lots of protein and make a yummy sausage lentil soup! Quinoa is also good, if you ever get tired of rice! 🙂 Best of luck with continued diet success!
Rachael Roehmholdt says
Thanks for the ideas, Melanie! We do eat a LOT of quinoa in our house 🙂 Lentils and most beans don’t necessarily agree with me, but I do eat them occasionally.
Andrea says
Rachael,
I am gluten and dairy sensitive and usually avoid all dairy and gluten except on birthday celebrations and special occasions, when I cheat a little….and I agree with you….the cheating on the dairy is better for me than gluten/wheat.
I have been diagnosed with MS and multiple brain lesions….along with pre diabetes….IBS and other issues which is because my body has been under huge amounts of stress over the years. I do not take meds…so diet is my medicine, basically. Is there any foods that are in your list that you would not suggest for me, especially in the high glycemic foods for my sugar issues?
Thanks…Andrea
Melissa says
So I have been lactose-intolerant since i got pregnant with my first child several years ago and just a couple years ago figured out that raw milk and cheese don’t bother me, just pasteurized dairy. Have you tried raw milk?
I have also been gluten free for about six months now because of thyroid problems and I find it so frustrating to see how many products in the store sneak in wheat where its not needed. Mostly processed foods like canned soup and enchilada sauce and some condiments. Some things are nice to have on hand and not have to make from scratch but now i can’t trust anything besides fresh produce, meat, rice and beans. Honestly, my biggest challenge is incorporating veggies into my diet, I’ve never been a big fan.
Thanks for your tips!
Tay says
Thank you soooo much for this list! My daughter has been sick her whole life (and we are talking on a weekly basis, I didn’t think it was possible for someone to get bronchitis every two weeks.) After our hundredth time to the ER, the doctor suggested we eliminate dairy and gluten from her diet to see if there is a difference. We just started last week and already see a HUGE improvement in her health. I have to admit, I’m struggling a bit with this huge change since she is a picky eater. I’m printing this list and taking it to the store with me.
Kristen says
dari-free milk power, has a neutral taste so it’s better for cooking and saves money because not using the drinking milk. Also Winona Pure Theater Style Popcorn Butter Flavored Canola Oil. It’s amazing! And calorie free. Both products are vegan, gluten, all dairy, and soy free.
Catherine says
Hi Rachael,
Thanks for the great post! For the past year I have been on a gluten free diet because of the similar symptoms you posted. For the past five months I have been studying abroad in Europe and have allowed myself to indulge in the delicious pastries, breads and beer made here! Although I do feel a little lethargic sometimes (more from certain types of beer then the food) I have overall been doing pretty well, I also have been maintaining a low gluten diet (alternating some gluten free bread and pasta when I am cooking ).
Once I get back to the US in a few weeks I will have to start being completely gluten free again which I think the second time around may be a little difficult, but also not feeling well isn’t fun either!
Thanks again!
Catherine
Karen says
I am brand new to gluten free eating. I was told on May 6th that my celiac blood test came back as a mild positive. I hadn’t known they were going to do the test & had already reduced my gluten intake while reducing carbs. They told me to go gluten free for a month & see what happens. It sure didn’t take a month to find out! I’ve also found out what happens with accidental gluten intake… 🙁
I’m 1 in a household of 5 that is stocked to the gills with food I can no longer eat. I am on the Internet daily trying to learn more & finding resides I can use. This list will Definitely be helpful. It will be interesting to see what the Dr says when I go back!
Rachael Roehmholdt says
Hi Karen,
I’m so glad you find the list helpful! Come back and let me know how you get on with it. It also sounds like you might benefit from my Gluten-free Dairy-free Lifestyle Course, which will help you cut your time in half in figuring out what is/is not safe to eat.
Cheers!
Rachael
Brittany says
hi! Thought I’d drop my and weigh in. I have crohns and went on a super strict diet for a year – no gluten, dairy, refined sugars, soy, corn, caffeine, coffee beans, and a few other things. It was extemely difficult. I survived with lots of potatoes and rice and fresh fruit / fruit juice, among other things. Potatoes were definitely my saving grace though, since I’m a very bad cook lol. After that year I actually lost so much blood due to crohns that I have to have some blood transfusions and got put on sulfasalazine. After a few months on the medicine I was able to add nearly everything back to my diet except gluten. I still can’t have large amounts of dairy and sugar, but after going so long without any it’s a lot easier to limit what I have. Now I’m able to have a little gluten as long as it’s homemade. I do notice it makes me break out and increases my stomach issues but I don’t get near as sick as I used to. So it’s only for special occasions even though I know I should avoid it 100%. I also use to drink almond milk but now I’ve switched to lactose free milk and it seems to be fine and is much easier to cook with. As far as butter and cheese – bless you, I never was able to find a good alternative without dairy. Best of luck to you. Also for reference I’m 24 years old.
Jennifer says
I am doing g research on a gluten free and casein free lifestyle. I have heard that it is beneficial for autistic kids. I have a 10 year old son who suffers from autism…and know that giving up things that I love is gonna be hard…but also know that doing it for my son…is all gonna be worth it.
Rachael Roehmholdt says
It will be totally worth it, Jennifer! Sending love and lots of luck your way!!
Allison says
I’m so happy I stumbled upon your site! I have found the brand of cheese Cabot is gluten & lactose free. I can eat it without issues.
Rachael Roehmholdt says
That’s excellent, Allison! I’m glad you’ve found something that works well for you. 🙂
Nicole says
I have been dairy free for 2 years now. My doctor recently told me to go gluten free because I am still having major GI issues. It’s been really hard. I feel like I eat a lot of veggies buy I need some new recipes. Thank you for your grocery list!
Rachael Roehmholdt says
You’re welcome, Nicole. I hope you find it useful!
Rachel says
Hi Rachel,
I think your site is great! I have struggled with GI issues for 10 years now. I recently went to a registered dietician whose philosophy is “Food as Medicine”. I did a food sensitivity blood test, and it came back with all different kinds of things, however gluten is not something that is tested. I went through a six month program, restricting certain foods and only eating grass-fed proteins, etc. . For six weeks I did a yeast protocol of no bread, no wine, no beer, no sugar, no vinegar, etc. I found that I felt somewhat better, but still would have some symptoms. I have been contemplating going GF and/or Dairy free. However, I am very much into fitness and weightlifting and sometimes I am not sure if I will be able to properly fuel my workouts.
Also, I was curious to know, how do you navigate such things like vacations, and special weekends? (ex: I just had a bachelorette weekend for a friend, where you are in another city or hotel or what not)
joan leonard says
I am also a weightlifter whose husband has an autoimmune disease. We went on an elimination diet about 6 months ago. No dairy, no gluten, no nightshade vegetables, no beans or nuts. The key to all this is planning! You must plan and shop ahead for the week and plan for snacks when not at home! This website is very helpful for doing that.
We eat bone broth soup with meat and root vegetables or eggs with veggies (tomato,mushroom, spinach) for breakfast. Lunch is usually a mixed green salad with lots of veggies like cucumber,tomato,radish,broccoli, and a protein such as roast chicken with oil and vinegar. Dinner is a meat or fish with veggies. I get 30% protein every day with this menu. Hope this is helpful.
Sandy says
Hi Rachael, I’m fairly new to your site but enjoyed reading your list. After 6-7years of having belly aches and a trip to a naturopath, I found out that I’m gluten and dairy intolerant (leaky gut). Changing my diet was incredible but after 3 months off of gluten, dairy, corn, soy, sugar, white rice, and coffee I feel incredible! It was difficult at first but I’m never sick any more. I occasionally have brown rice and coffee but try to stay away from it as much as possible. One thing I have found is coconut yogurt, manswego(sheeps milk) cheese and coconut milk. I use the yogurt in place of sour cream. The sheeps cheese tastes exactly like regular cheese! But the coconut milk took a little getting use to. Thanks for your info!
Katherine says
I use the coconut milk with my gluten free cereal. Her cheat sheets really help. I keep them on my phone for easy access. I’ve had difficulty giving up coffee but I put the coconut creamer in my coffee now 🙂 …. it isn’t too bad. I do miss the heavy cream! I’m making Thanksgiving dinner so her cheat sheets will come in handy. I wonder if she will post a shopping list for Thanksgiving?
Elizabeth Palmer says
Thank you for your comments. I have had an intermittent gf df lifestyle the past 3 years for all the reasons you suggest, plus ongoing 15-20# yo yo weight issues. After working with a holistic MD I was able to go off ALL asthma meds after 20+ years of bronchitis/sinus infections/regular antibiotics, etc. by eliminating dairy completely for a year. I drink green smoothies in winter for breakfast and my fav is cashew milk for creamy wonderfulness alternative to almond and coconut milks. Summers I’m more likely to eat fruit or eggs. I can now tolerate occasional goat feta, etc.; like you, given the choice I will cheat with the gf before the df. One huge recent significant discovery is Wildtree products. Check them out (www.wildtree.com)! Disclosure: I am in the process of setting up a nutrition consulting business “HealthWise By Design” helping people make healthy (for them) transitions using Wildtree products to replace drive-thru fast food lifestyles. They are organic, GMO-free, with many gf/df products and asking for more. Thanks so much for your work!
Ali says
I noticed you don’t have tomatoes on your list. Is here a reason for this other than preference? I started my gluten free/dairy free journey today because of two autoimmune disorders and Pinterest brought me here. Thanks for the help and info!
Rachael Roehmholdt says
Hi Ali,
Thanks for pointing that out – in fact, it was just an oversight. I eat tomatoes regularly 🙂 I’ll update the post to reflect this.
Katherine says
Hi. Thank you so much. I was told to stay away from gluten and dairy. I just started and already have a noise decrease. I do offer a suggestion. If you can find a farmer who milks goats (check your state, ND goats milkbtoo cannot be sold for human consumption), grass fed goats milk is an alternative. The hospital here gives it to failure to thrive babies.
Rachael Roehmholdt says
Great recommendation, Katherine! Thanks for sharing.
Katherine says
I LUV your cheat sheets. Crazy, but other people attempt to sell them for a lot more. It was the healthiest choice I made so far purchasing those. I have them on my phone and they have been used quite often. Thank you.
Kim T. says
Appreciate the lists! We also keep Mary’s Gone Crackers on hand, which allow you to add some cracker type crunch to lunches and snacks.
I noticed that you mentioned acne as an issue related to dairy and gluten? I was aware that dairy could cause this, but not gluten! I haven’t seen this on other lists of gluten intolerance symptoms, but was wondering since we cut dairy from my daughters diet and she still has a bit of an issue with little pimples (she’s only 7 so this was one of our indicators that something was going on.) Do you hav any more insight on acne and gluten?
So happy to have found you and your blog (through one of my favs, meaningfulmama)! Thank you again!
Dawn says
“So delicious” or “coconut collaborative” yogurt made with coconut milk are a constant in my fridge. I buy the plain yogurt and add fresh fruit to it. delish.
Kerri says
Ha! I had a good laugh at your into … Ditto for me! A three week croissant binge in France was my point of no return also! Of course there have been many other indicators along the way. But, now there was no denying it. Time to go gluten free. I went cold turkey this year.
Thanks for the great article!
Karen says
I have been gluten free for over 2 years now. I was dairy free too in the beginning, but have been able to add cheese back. Hard cheeses are lactose free so I think it’s a lactose intolerance. I still don’t drink milk or eat ice cream though unless it’s coconut based. Dream Blends coconut, chia, almond blend I can’t get without for gf cereals. Also 4C crumbs are a pantry staple for making fried chicken tenders for the family. They love them. I’m the only one who has to eat gf right now but I’m waiting on bloodwork results for my son for celiac disease. I may have been celiac all along but I went gf because of autoimmune thyroid disease. I love your list! Pretty much what we do but I could do better on the veggie section!
Anne says
Allergic to nuts, wheat, and eggs, and sensitive to 55 other foods including dairy and grains. No recipe I look at is possible for me. I just eat bland foods with no fuss added. Someone really needs to make a recipe book for people like me. Maybe I’ll do it.
Paige says
Hi!
In October of last year(2015) I was diagnosed with chronic lymphocytic thyroiditis. The doctor told me I needed to make changes to my diet. So I started eating gluten and dairy free. I have struggled quite a lot with staying with the diet, but when I do, I never regret it! Like you said in your article, it make me feel lighter, unlike when I ate gluten and dairy. I’m slowly fully committing to a completely gluten and dairy free lifestyle and I LOVE it!
Betty says
Could you set this list up so it could be printed out?
Rachael Roehmholdt says
Hi Betty, you can get access to this list plus others for easy printing with the Cheat Sheet bundle. You can find that here: https://gumroad.com/l/qNHsZ
Chelsea says
Rachel,
Thank you so much for this! I have had intestinal issues for about ten-years and none of my doctor’s could come up with a good diagnosis. I recently took a trip to Europe and indulged in foods that I never could have had back here in the states… I mean, who goes to Italy and doesn’t eat pasta?? This morning I was also diagnosed with a dairy allergy and gluten intolerance. As a college student, I know it will be a big transition; so thank you for creating this amazing list to help get people started.
Nina says
I went vegan for 21 days and felt great. I have had tummy issues since I was 18 and now I’m in my 30’s. I’ve had colonoscopy (2x), sigmoidoscopy, and scopes. I’ve been tested for gluten allergies, but it always comes back that I’m not. However, I get bloated and uncomfortable after eating gluten. I had my gallbladder taken out last year after fighting with my dr that something was wrong. I eat pretty healthy for the most part (but I do have a sweet tooth). I noticed I have sensitivity to some foods and was wondering if you recommend getting that testing you had? I’ve never been tested for food allergies (although I know I have an intolerance to dairy which I LOVE cheese, but have switched to daiya brand). Your post intrigued me and I enjoyed reading it!
Rachael Roehmholdt says
Thanks for sharing your story, Nina! I decided to finally get tested after about 3 years of doing elimination diets and being uncertain of which foods I could/should be eating. Plus I was having symptoms pop up that I never had before… hives for weeks on end, new rashes appearing on my face, etc. I first would recommend getting an appointment with a naturopathic doctor – she helped me understand what was going on in my body before I even got tested for allergies and intolerances. But after we both were stumped from some of the symptoms, decided that testing would be helpful since I was so overwhelmed by what I experiencing.
In the end, I’m not 100% sure these tests give you perfect results. When mine came back, there were SO many foods that popped up and even my doctor said she wasn’t sure she believed it fully. We decided on a few foods for me to take out and to just be mindful when I ate the others – if anything extreme popped up, then I knew to avoid it. Like hazelnuts… I had been eating them for years with no issue – then I took them out, and when I brought them back, my nose and throat closed up within a few minutes. It was obvious I had an intolerance to it.
Long story short, I recommend the testing if it’s something you’re already thinking about. But I don’t think every person needs to run out and spend a couple hundred dollars to have the testing done – it really was my very last line of defense.
I hope that answer helps – and thanks for stopping by to leave a comment!
Nina says
Thanks for the info! I think I will get tested because even eating some healthy foods like legumes I get sick. I also have cystic acne (at 30!) and bloating after adding meat back into my diet. And I think avecado bug me, but not sure! I will look into a neupathic dr and see about getting that done!! Thanks again 🙂
Madison says
Rachael,
Thank you so much for writing this article (I know I am a little late to the game here). I have recently self-diagnosed Hashimoto’s thyroid disease. Besides feeling lethargic and going through some anxiety/depression, one of my biggest symptoms in brain fog. I am 24 and graduated college almost 2 years ago now, and it’s so embarrassing when I cannot remember something that someone told me just two minutes ago. Some days I feel like I am getting dumber by the day because of this severe brain fog! Anyway, I have decided to go completely gluten and dairy free to try and see if it helps. This is day two for me, so it’s just the beginning of my journey. Did you notice changes with your energy and brain fog? Look forward to hearing from you!
Rachael Roehmholdt says
Hey Madison,
Sorry to hear about the Hashimoto’s, but I’m glad you’re pursuing changes to help you feel better! Yes, I absolutely noticed a difference in energy and brain fog. I used to be tired ALL the time and felt incredibly foggy no matter what I was doing throughout the day. After taking these foods out, I noticed a significant improvement in those areas, but more significantly in my mood. My inexplicable crabbiness and irritability seemed to disappear. I don’t know what that was causing it, but changing my diet helped so much!
Wishing you the best with your journey. Feel free to reach out with any questions along the way!
Deanna says
Thanks so much for publishing this list! I just recently learned that I have food sensitivities to dairy, gluten, egg whites and beef, and it helps me to make lists of the foods I can have rather than focusing on my limitations. This resource is by far the most helpful I have found!
Rachael Roehmholdt says
I’m so glad you found it useful, Deanna! I completely agree with you – focusing on what you CAN eat is so much more empowering than looking at what you can’t. Best of luck to you!
gabriella says
Hello! I am experiencing a lot of the same symptoms you did. I have gone gluten, dairy and sugar free and the symptoms have mostly gone away but it is difficult. I don’t want to have to have to eat like this if I don’t need too. How did you find out that gluten and dairy were the cause? I’m thinking about going to the doctor but am not sure if I have to. Thank you!
Rachael Roehmholdt says
Hey Gabriella, here’s a post where I talk about my past issues with gluten and dairy: http://www.rachaelroehmholdt.com/gluten-and-dairy-and-eggs-oh-my/
I did a lot of elimination diets when I was noticing my body was reacting to something… and I tried taking different foods out of my diet and bringing them back in. A doctor had off-handedly mentioned they might be causing me issues long before this – and recommended I start food journaling to see what was up with me. I found the connections and took these foods out.
Then a few years later, after bringing dairy back in, I had a few other issues popping up (random hives, and digestive issues again) and went to see a naturopathic doctor once and for all. With a blood test, I was able to get the results that I was intolerant to not just gluten and dairy, but other foods as well.
You can definitely do some testing on your own to figure out if you need to cut these foods out, but for more ‘official’ diagnoses, a doctor can really help you out!
ScubaPineapple says
Thanks for this post. We need all the help we can get when faced with the daunting task of clearing so much from our diets! I was diagnosed by a naturopath, as well. I am free of not only wheat, but corn, soy, and cow dairy. It’s hard, yes, but gets easier the further into this diet I get. I literally went through withdrawals- felt feverish and horribly sick for a few days, but then, day by day, week by week, I’m feeling so much better. Words can’t describe how much better! To those who are starting this way of eating, give it time, and journal each success. It comes in steps, and a journal is truly one of the best things I’ve done for myself through all this. Delight in your progress! Consider dropping corn and soy from your diet, too. I’d done gluten free before, but without the same success as I’m enjoying now. Research what corn goes into, in order to really clear it from your diet. It’s in a lot. As for dairy, I’m ok with goat dairy, which has been tremendously helpful. Goat icecream is delicious. Yes, there’s a great brand that specialty grocery stores sell! But, even if you can’t have goat dairy, thank goodness for coconut and almond. All in all, be patient and kind to yourself. It’s so worth it to feel so much better!
Shari says
Hi, I know I’m a little late to this post, but when I read it I couldn’t help but comment. My husband has so so many of those same issues and we finally found out he had a mthfr mutation, which causes your body to not methylate. Hence why people have such bad reactions to certain stuff such as gluten and dairy. Anyways you may have already been tested but there’s so much that goes along with it, like histamine intolerance(there’s actually a gene for that too!) anyways it’s been really beneficial to know more about that. It might something worth looking into as it can cause long term problems if not addressed as well.
Jenny says
This is such a wonderful article! Yes! I fully agree that it’s the way things are processed here. In fact, one of my favorite parts of going to Europe is that I can eat the foods o simply can not here. I’m going to repost this and share because my readers would LOVE your list. Thank you!
Bonnie K. says
My jaw literally dropped reading your symptoms, because that is EXACTLY what I’m going through. And it all started about 6 months ago and all of a sudden too. I’ve already cut dairy out of my life, which has been hard as I love pizza, but have been very hesitant of cutting gluten because it’s another love. I’ve also been cutting sugars back. Thank you for making this, it’s going to help with my new journey, which won’t be easy for many reasons but my fiance just adds to it! He’s the type that eats whatever he wants no consequences. He’s beginning to like almond milk which is amazing because a cows whole milk kind of guy. I look forward to reading more from you.
Rachael Roehmholdt says
Hey Bonnie,
I’m so glad you found us – everyone here in the comments has gone through a similar experience, so it’s great to find another person to read what they’re going through. And learn some lessons through others instead of having to learn all of them the hard way. Thanks for being here – I hope what I share moving forward helps you on your journey!
Angela says
Hi Rachael! I’ve suffered with eczema for a year now and just found out it was an allergic reaction to Gluten & dairy! I’ve been gf&df for over a month now but it’s been pretty hard since there are 4 other people in my family! I look forward to reading about how you live with this daily!
Rachael Roehmholdt says
Hey Angela, yes, it’s definitely interesting. For the most part, I cook GFDF dinners, and my husband and son can add cheese or bread to it if they want (obviously depending on whatever it is we’re making). The option is there for them to add the gluten or the dairy if they want, but I never cook with those ingredients.
For breakfasts and lunches, we all mostly eat different things anyway so it doesn’t happen to be a problem in our house. Of course, this has sort of developed over time as how we do things, probably because I don’t want to eat what they eat. And my son is 3, so he won’t eat anything I make anyhow, haha.
When I first started out GFDF, my husband went along for the ride with me for about a year. Honestly, he felt a million times better than he does now (but he wouldn’t tell you that). During that transition phase, it was super helpful to have his support, but eventually he went back to eating the foods that he could tolerate and I could stand on my own two feet, so we’ve just made it work for our household.
I share a little more in this post here, which you may find helpful: https://www.rachaelroehmholdt.com/how-to-live-with-someone-who-can-eat-gluten-and-dairy-when-you-cant/
Wishing you the best!!
Vanessa says
Thanks for sharing! The condiment section was especially helpful!
Rachael Roehmholdt says
So glad you found it useful, Vanessa!
MD says
⚠️ Most soy sauces have wheat in them
Rachael Roehmholdt says
You’re right! Tamari soy sauce is gluten-free: https://amzn.to/2NyUNfH
Vanessa says
Thanks for sharing! It’s so great that there are so many dairy alternatives to choose from now! And much more nutritious!
Courtney says
I know this is a super old post, but I stumbled across it after I started having horrible pains in my left abdomen after I would eat. My doctor suggested that I go dairy-free and possibly gluten-free, so I’ve been doing research. This is a really informative post!
Did you have any withdrawal “symptoms” from things like cheese? I’m like you were, cheese is its own food group. lol.
Rachael Roehmholdt says
Hi Courtney, Thanks for stopping by and leaving a comment. Yes, I definitely did have withdrawal symptoms from both gluten AND dairy. I have a full post on gluten detox – but most of it applies to detoxing from ANY food in general. You can check that out here: https://www.rachaelroehmholdt.com/the-truth-about-gluten-detox/
I hope that helps answer your question!
Coralie says
So helpful! I always suspected being dairy/lactose and gluten intolerant even from childhood but it wasn’t until I went on a trip through the states for two months and had the most intense stomach pains and bloating/gas I’ve had in my whole life. I’m from Australia and our processed foods are not as bad as the USA. I spent the year after struggling with lethargy, inflammation and gut problems. I go to the shops now and see so many options for a diet and lifestyle change. It’s far easier than when a lot of my friends went through celiac diagnosis years ago. Thanks for your reviews and tips this will help me with my baking, cooking and grocery shopping.
Rachael Roehmholdt says
Hi Coralie, SO interesting to hear about your experience coming to the states and having a bad reaction to the food here! It definitely validates my feelings that the food standards here for processed foods are way worse than in other areas. I’m glad you’re finding what I have here on my site useful!
Barbara says
Thank you for being a resource for those of us who are having to make radical changes in our diets. I recently learned that I have autoimmunity and can’t have gluten and shouldn’t have dairy or eggs or legumes. You have provided me with ideas for gluten- and dairy-free menus.
I do have a warning about some of the dairy-free alternatives you mentioned. Look for carrageenan in the ingredients listed on these products. I’ve never found almond milk without it. Carrageenan is very toxic for your kidneys, so it affects your gut health. Also, I avoid all soy products completely, because 99% of all the soy produced is genetically engineered. You can get coconut liquid aminos at Trader Joe’s to take the place of soy sauce.
Rachael Roehmholdt says
Thanks Barbara! I’m aware of these risks of ingredients and cover it in some of my articles and my online course. I appreciate your kind words and willingness to share what you know with the community. Wishing you the best!
Suzanne says
Hi! Thank you for sharing your wisdom through experience. I have heard from many people that they can eat flour-based products in other countries but not here in the United States. Can you tell me how one would be able to purchase flour made in Europe while living in the US?
Rachael Roehmholdt says
This is a really interesting question, Suzanne! I did a little research and found a few places you can check out. Note that these are NOT gluten-free flours, but they are places online to buy wheat flour made in European countries.
Lepicerie.com has French wheat flour: https://www.lepicerie.com/pastry-ingredients/ingredients/french-flours-traditional-and-organic/
Some shops on etsy.com have flour from different European regions. Search on their website for the region you’re looking for to get the results you’re after.
Carolyn Clesi says
I just started using Oat milk (creamy) for desserts and sauces. Works great, plus I like the taste better then coconut milk.
Also has Country Crock plant based butter in tubs plus in 4 sticks box which is so easy to use in baking and using in recipes.
Rachael Roehmholdt says
I have enjoyed using oat milk for some recipes too. Thanks for sharing your finds, Carolyn!
Stephanie says
I have been GF/DF, egg free and mushroom free for about 11 years. It all started after I had my last baby and he just turned 11. It took a while to figure everything out but I can relate so well with what you were saying especially about what those foods do to you and how you have a good idea about your limits if you do have one of those things. I recently when home to visit and my girls are living with my mom while going to school and they wanted strawberry cheesecake for their birthday “cake”. There is a reason I don’t make that at home and it is because I will eat it and I did. I paid for it for 2 weeks with some of the worst pain I have had in a long time. Usually it isn’t too bad because I am more careful and it’s a sometimes thing but while on vacation it got to a point where I started saying, “I already had some gluten so a donut won’t kill me”, or I have already had a donut so I might as well have some cheesecake or pizza, or a roll or whatever. Big mistake.
Anyways, I look forward to checking out your blog and getti ngl more ideas about recipes and stuff.
Rachael Roehmholdt says
Thanks for taking the time to share your experience, Stephanie! I can totally relate to all of that! Sometimes it just isn’t worth it to go down that path with just one bite.