Resources for People Who Are Gluten-Free AND Dairy-Free

Tools and Links for Gluten-Free Dairy-Free Diets

gluten-free dairy-free diet
What you need to know about the gluten-free dairy-free diet. Pixel Pig/Getty Images

Lactose intolerance is a common side effect of celiac disease. So it's not surprising that in addition to avoiding gluten, many people with celiac also avoid milk products.

Other people may avoid dairy products along with gluten because of dairy allergies, because they're vegan, or for other reasons, both health-related and lifestyle-related. People following the Paleo diet, for example, often steer clear of dairy.

If you're new to the idea of a gluten-free dairy-free diet, it will help to know the following terms:

  • Lactose intolerance — Lactose is a type of sugar that is present in milk. People with lactose intolerance become uncomfortable after eating dairy products, with symptoms that can include nausea, cramps, bloating, gas, and diarrhea. Lactose intolerance is not life-threatening. People with newly-diagnosed celiac disease often are lactose-intolerant, but this frequently improves once they've been following the gluten-free diet for a while.
  • Milk allergy — In true milk allergies, people are allergic to either casein, or whey, or both. Casein and whey are two types of protein found in milk. Casein is found in the curd of the milk, and whey is in the liquid part that remains after the milk has curdled. As with gluten, sources of these proteins can be obvious (such as milk, cheese, and yogurt) or hidden (for example: in processed foods such as “vegetarian” cheeses, "vegetarian" meats, cereals, and breads). Allergies to these proteins can cause hives, eczema, chronic congestion, and diarrhea. In extreme cases, milk allergies can be life-threatening.

Interest in the combined gluten-free/dairy-free diet is not limited only to people with celiac disease. Many parents of children with autism have reported that their children benefit from avoiding gluten and casein, even in the absence of celiac disease. (For more information, see Gluten-Free Cassein-Free (GFCF) Diets and Autism.)

On the next few pages, you'll find resources you can use to follow a gluten-free, dairy-free diet.

Gluten-Free Dairy-Free Websites

gluten-free dairy-free lunch
Lunch can be gluten-free and dairy-free. Lew Robertson/Getty Images

Many parents of children with autism report that their children benefit from avoiding gluten and casein, even though most medical studies have not found a significant benefit. (For more information, see Gluten Free Cassein Free (GFCF) Diets and Autism.) These parents of autistic kids are responsible for most of the gluten-free dairy-free resources on the Internet, which include:

Gluten-Free Dairy-Free Foods and Recipes

dairy-free milks
There are plenty of dairy-free milk options. Jamie Grill/Getty Images

When people adopt a dairy-free diet, often the most important food they replace is milk. Fortunately for those who are both gluten-free and dairy-free, there are numerous safe milk alternatives:

Another fairly important convenience food is pizza, and there are actually several gluten-free dairy-free frozen pizzas on the market. Learn more about the various alternatives:

If you're vegan as well as gluten-free, then you're automatically dairy-free. People who are gluten-free dairy-free but not vegan obviously can eat more than what's on this list (meat, for example), but the list should give you some ideas about what's okay (and what's not) when it comes to dairy:

Finally, desserts can be a real challenge when you can't have gluten or dairy. Here are some ideas (again, from the gluten-free vegan point of view):

Gluten-Free Dairy-Free Cookbooks and Guides

Dairy-free and gluten-free kitchen
The Dairy-Free and Gluten-Free Kitchen, by Denise Jardine. © Denise Jardine

When you're gluten-free and dairy-free, many processed foods are off-limits, and so you'll be doing a lot more cooking. Here are some good resources:

The Dairy-Free and Gluten-Free Kitchen, by Denise Jardine

Author Denise Jardine shows you how to make favorites like pizza, French toast, ice cream and brownies ... all without gluten or dairy. The Dairy-Free and Gluten-Free Kitchen offers more than 150 gluten-free, dairy-free recipes that also lessen or eliminate refined oils and sweeteners. Many of the recipes also are egg-, soy- and/or nut-free, for those living with those allergies.

Gluten-Free/Casein-Free Grocery Shopping Guide, 2014-2015 Edition:

This guide includes more than 23,000 food items that are gluten-free, wheat-free, dairy-free, lactose-free and milk-free. It covers major brands that you'll find in supermarkets in the U.S. It's $14.95 and available from publisher Cecelia's Marketplace, which also publishes gluten-free and gluten/casein/soy-free product guides.

It's All Good, by Gwyneth Paltrow

Celebrity Gwyneth Paltrow offers mainly (but not entirely) vegan, sugar-free and gluten-free recipes in her collection, prepared with friend (and chef) Julia Turshen. It's All Good isn't the perfect gluten-free dairy-free recipe collection (this review explains why), but it contains some interesting recipes you might enjoy trying.

(Edited by Jane Anderson)

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