Adapting to a gluten-free, dairy-free diet can be challenging if you’re unsure of where to start. If you have additional food allergies or food sensitivities, finding foods to eat can seem nearly impossible. This list of gluten-free and dairy free foods will take the mystery out of shopping. And if you’re avoiding peanuts and tree nuts, you’ll also find what you need here.
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Often, the symptoms which lead you to choose a gluten-free, dairy-free diet don’t give you the luxury of time to figure things out.
Medical conditions like celiac disease and non-celiac gluten sensitivity often come with a host of unpleasant symptoms. The same is true with allergic reactions, especially to dairy, peanuts, and tree nuts.
Consuming foods with these products can cause life threatening allergic reactions.
This gluten-free guide will help you fill your kitchen with safe and delicious food.
Table of Contents
What is gluten
Gluten is a type of protein found in wheat, rye, spelt, barley, and malt. It helps baked goods retain their structure and moisture. Gluten found in wheat flour is what gives bread its elasticity. Without gluten, baked goods can crumble easy.
Gluten also acts as a thickening agent.
Why go gluten-free
Studies have shown improved outcomes when gluten was removed from the diets of susceptible people. This includes people with:
- Celiac Disease
- Non-Celiac Gluten Sensitivity
- Autoimmune Diseases
People with celiac disease (CD) suffer from damage to the small intestines when consuming gluten. This often results in abdominal pain, malabsorption, and nutritional deficiencies. It can even lead to infertility, depression, osteoporosis, and cancer.
People with non-celiac gluten sensitivity (NCGS) can experience abdominal pain, constipation, diarrhea, migraines, allergies and joint pain.
Gluten and inflammation
Gluten has been attributed to the development of leaky gut syndrome. This occurs when the intestinal barrier that keeps food proteins from passing into the bloodstream gets compromised. The resulting inflammation can trigger:
- Inflammation
- Allergies
- Eczema
- Autoimmune disease
What is dairy
Dairy includes all milk and milk products derived from mammals. This includes cows, sheep, goats, and buffalo. Eggs are often mistaken as dairy, but they’re not. Eggs come from birds which are not considered mammals.
Who should avoid dairy products
People with a dairy allergy should not consume dairy products.
People with lactose intolerance lack the enzyme to digest natural sugars found in milk. This can lead to uncomfortable symptoms including gas, bloating, diarrhea, and stomach discomfort. Eliminating milk can halt these uncomfortable symptoms.
The Problem with Food Labeling
The FDA requires manufacturers to identify common allergens on food labels. This includes gluten and wheat. Gluten, unfortunately, did not make the list. Identifying the presence of wheat is only half the battle.
Gluten can be found in other ingredients like rye, barley, malt, and spelt. Those of us who avoid gluten are forced to play the guessing game.
For this reason, your safest bet is to only eat foods with the certified gluten-free label. But that’s only ¾ of the battle. Because unless you know which foods have the gluten-free label, grocery shopping can be long and painful!
I’m going to take away some of that guesswork for you. I’ve been gluten-free since 2017. Through the years I’ve found some tried and true gluten-free products that have become kitchen staples.
Even with this knowledge, I always double-check the label before putting groceries in my cart. Manufacturers are known to change product ingredients without notice.
What can I eat on a gluten-free, dairy-free diet
Whole foods purchased in their natural state can be eaten without any problem. This includes:
- Eggs
- Fresh fruits including apples, oranges, bananas, and melons
- Whole vegetables such as kale, spinach, squash, sweet potatoes, and carrots
- Fresh meat including chicken, beef, pork, and lamb. Avoid processed meats as some can contain gluten.
- Fresh herbs like rosemary, basil, and thyme
- Legumes like peanuts, chickpeas, lentils, black and red beans, peas
- Oils including olive oil, vegetable oil, and coconut oil
The shopping list above is an abbreviated list. Feel free to eat any whole foods purchased in their natural state.
Any food labeled “gluten-free” can be consumed. Below is a list of tried and true gluten-free, dairy free foods, and nut free foods.
Essential List of Gluten, Dairy and Nut-Free Foods to Buy
Years ago, you had to go to stores like Whole Foods or Trader Joe’s to find foods to accommodate a gluten-free diet. These days gluten-free products are widely available at all major grocery stores.
Bread
Canyon Bakehouse Bread Mountain White Bread is the best gluten-free bread in my opinion. It tastes and feels close to regular bread. Your sandwiches won’t fall apart like some other brands I tried, even with tuna fish.
Canyon Bakehouse Bread comes in several varieties including:
Most grocery stores only carry 2 or 3 varieties, so purchasing other vari eties online may be your best bet..
Cupboard Essentials
Flour
Wheat flour contains gluten. You can find a variety of gluten-free flour blends in most large supermarkets. I make my own gluten-free all-purpose flour blend using brown rice flour. I’ll alternate between Arrowhead Mills Brown Rice Flour and Bob’s Red Mill Brown Rice Flour, depending on what’s available at my local grocery store.
I also add:
If you’re making baked goods or pancakes, you’ll want to add some. This acts as a binder, holding the structure together. It also helps baked goods retain moisture and gives them elasticity.
Check out my article, How to Make a Versatile Gluten-Free All-Purpose Flour Blend.
Oatmeal
Even though oatmeal is gluten-free, cross-contamination can happen during the manufacturing process. For this reason, oatmeal sourced from gluten-free oats is the best option. For a fiber rich oatmeal try Bob’s Red Mill Quick Cooking Rolled Oats contains 4 grams of fiber.
You May Also Want to Read
High Fiber Gluten-Free Breakfast Recipes to Start Your Day Right
20 Gluten-Free High Fiber Dinner Recipes
Free Constipation Printable List of High Fiber Foods
How to Make a Versatile Gluten-Free All-Purpose Flour Blend
Soy Sauce
Gluten can be sneaky, hiding out in products like soy sauce. Liquid Aminos is a gluten-free alternative that can be used in place of soy sauce. Sometimes I’ll use Kikkoman Gluten-Free Soy Sauce if Liquid Aminos is unavailable. But Kikkoman has a distinct flavor, and that might not work well for all dishes.
Seasonings
Spices that contain 1 ingredient are generally safe to eat. I like Simply Organic Seasonings because of their potent flavors. Avoid seasoning blends as they may contain gluten. Here are some of my favorites:
Other Cupboard Essentials
- Bob’s Red Mill Gluten Free Cornmeal
- White Rice
- Brown Rice
- Simpli White Quinoa
- Barilla Gluten-Free Pasta
- Gravy master
- Ragu Sauce traditional
- Kirkland Pure Maple Syrup
- Pacific Foods Chicken Broth
Snacks
- Enjoy Life Chocolate Chips Baking Morsels
- Nature’s Bakery Gluten Free Fig Bar – Raspberry/Blueberry
- Skinny Pop Popcorn (plain)
- Late July Organic Restaurant Style Tortilla Chips
Fridge and Freezer Essentials
Milk
These days there’s no short supply of dairy-free alternatives for cow’s milk. While cashew, macadamia, and almond milk are sourced from nuts, other options exist. Soy milk and oat milk are 2 popular dairy alternatives. Not all of these are gluten-free so be sure to read the labels. Rice milk is also widely used. I use Dream Organic Rice Milk in place of milk for all my recipes.
Ice Cream
Like milk, gluten-free ice cream is more often than not made with nuts. So Delicious Cookies and Cream ice cream is sourced from coconut milk.
Yogurt
So Delicious Dairy-Free yogurt is sourced from coconut milk. It has a thick, creamy texture similar to Greek yogurt. Silk yogurt is a soy-based yogurt. Both are available in an assortment of flavors.
Tips for Gluten-Free Shopping
Since manufacturers are not required to identify gluten content in their products, care should be taken.
- Always Read Labels: Even if a product seems naturally gluten-free, it’s important to check the label for hidden gluten or potential cross-contamination.
- Look for Certification: Products labeled with a gluten-free certification have been tested and are considered safe for those with gluten sensitivities or celiac disease.
- Watch Out for Cross-Contamination: Some products may be processed in facilities that also handle wheat, so opt for items specifically labeled gluten-free to avoid contamination.
- Always read the label for rice blends as they contain spices and other ingredients that may contain gluten.
Conclusion
By stocking up on these gluten-free essentials for your fridge and cupboards, you’ll have a wide variety of ingredients on hand to create delicious, safe, and satisfying meals. Whether you’re cooking from scratch or looking for easy meal options, this list of gluten and dairy-free Foods will help you maintain a healthy and gluten-free lifestyle.