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I have been eating a gluten-free 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-free 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 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. So 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, a 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.

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.

Making the leap to gluten-free dairy-free living? Check out this simple checklist of what to include in your gluten-free dairy-free fridge.

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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. So let’s get to the nitty-gritty, what’s on regular rotation in my gluten-free dairy-free fridge?


  • kale (curly, lacinato aka “dino”)
  • collard greens
  • spinach
  • chard (rainbow, swiss, red)
  • cabbage
  • broccoli
  • red or green leaf lettuce
  • cauliflower
  • green beans
  • asparagus
  • eggplant
  • sweet potatoes or yams
  • potatoes (russet, red, yukon golds)
  • carrots
  • beets
  • acorn squash
  • butternut squash
  • zucchini
  • delicata squash
  • spaghetti squash
  • kabocha squash
  • sugar pie pumpkin
  • onions (yellow)
  • garlic
  • shallots
  • leeks
  • mushrooms (button, portobello)
  • peppers (green, red, yellow)
  • tomatoes


  • apple
  • berries (strawberries, blueberries, raspberries)
  • cherries
  • citrus fruits (orange, grapefruit, lemons, limes – of all varieties)
  • grapes
  • banana
  • stone fruit (apricot, plum, peach, nectarine)
  • mango
  • avocado
  • melons (watermelon, honeydew, cantaloupe)
  • kiwifruit

*pear and pineapple are both great additions too – they don’t love me so I don’t eat much of them

Get the FREE Gluten-free Dairy-free Shopping List

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Get access to the most comprehensive - and healthy! - gluten-free dairy-free shopping list around!

Plus get 5 sample gluten-free dairy-free recipes!

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Dairy Alternatives

Meat & Eggs

  • organic, grass-fed beef
  • organic, free-range chicken breasts
  • organic turkey
  • gluten-free chicken-apple sausage
  • organic salami cuts and deli meats (we eat these rarely but thought I’d include them)

*I’m not much a seafood/pork/other meat fan – hence the serious lack of diversity in this section.


Note: most things on my list are purchased organic, but in a pinch, I always shop from the Dirty Dozen and Clean Fifteen lists first. This list is by no means exhaustive, but a running list of what’s on rotation in my house.

Want to know what I turn these ingredients into each week to make healthy meals for my family? Check out GFDF Weekly, my recipe and menu planning service by clicking here or the image below.

Get the FREE Gluten-free Dairy-free Shopping List

Shopping list screenshot

Get access to the most comprehensive - and healthy! - gluten-free dairy-free shopping list around!

Plus get 5 sample gluten-free dairy-free recipes!

Powered by ConvertKit

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