An intolerance to gluten is called celiac disease. According to the Celiac Disease Foundation, gluten creates a toxic reaction that damages the small intestine, hindering the absorption of nutrients. The U.S. National Library of Medicine reports that malnourishment caused by celiac disease can make a person more likely to have autoimmune disorders, intestinal cancer and type 1 diabetes. Gluten is found in all forms of wheat and some other grains, such as barley and rye. Many people who have gluten intolerance also manifest a dairy intolerance and should therefore avoid both gluten and dairy.
Fruits and Vegetables
Fruits and vegetables are dairy- and gluten-free. Use fruits to make smoothies using rice or almond milk. Prepare a fruit salad that includes berries, such as blackberries or blueberries.
Steam or stir-fry your favorite vegetables adding herb spices and seasoning to taste. You can also use vegetables such as carrot and cucumber for nutritious and refreshing juices.
Eggs
Eggs are versatile and can be fried, boiled, scrambled or made into an omelet with vegetables. Although it is common for people with lactose intolerance to avoid eggs due to a sensitive digestive system, eggs are not a dairy product and are therefore safe to eat on a dairy-free diet.
Salads with Nuts
Be creative when making a salad by mixing different types of leafy greens, such as lettuce, dandelion, arugula and spinach. Sprinkle on some almonds, cashews or peanuts to add fatty acids and protein as well as flavor to salads. Most salad dressings are safe to use on a gluten- and dairy-free diet, as long as they don't have a yogurt base.
Spread nut butters on almond flour bread for breakfast or a snack.
Rice and Beans
Rice and beans is a combination that is filling and nutritional. Eat rice with a dish of stir-fried veggies, or add rice to lentil soups and curries. Beans provide protein and fiber. Certain types of beans make good dips and sauces, such as garbanzo beans to make hummus.
Seeds
Use seeds to make sauces for cooking. For example, roast sesame seeds and blend with garlic and olive oil to make tahini.
