Choosing to go on a dairy- and gluten-free diet might seem like a trendy way to lose weight, but this type of diet is designed for individuals with specific food allergies and sensitivities. Weight loss is possible on this restrictive diet, but it can limit your selection for important nutrients. A carefully balanced dairy- and gluten-free diet can ensure adequate nutrition, and it can help relieve food sensitivities for some individuals.
Gluten Allergy
Individuals who are sensitive to gluten experience a variety of reactions. The Mayo Clinic staff writes that celiac disease occurs when individuals display an allergic reaction to gluten and suffer damage to their small intestines when exposed. The National Digestive Diseases Information Clearinghouse shows that this damage interferes with nutrient absorption and can cause malnutrition over time. Celiac disease is a hereditary condition, but a gluten sensitivity does not necessarily have to be genetic.
Dairy Allergy
Foodintol.com explains that lactose intolerance is different from a casein allergy. Lactose intolerance affects up to 75 percent of the adult population, to some extent, but a casein allergy is less common. Individuals with a lactose intolerance have trouble digesting lactose (which is found in milk) and may experience bloating, gas and diarrhea. By contrast, those who suffer from a milk allergy may develop hives, vomiting and respiratory problems when exposed to casein allergens. A casein allergy is usually hereditary.
Dairy Foods and Substitutes
Dairy products--including milk, cheese, yogurt, cream cheese, whey and casein--can cause a reaction in individuals with a lactose intolerance or casein allergy. In addition, manufactured foods--including cereals, breakfast bars, sauces and dressings--may contain dairy. Appropriate dairy substitutes, such as soy-based, rice-based, and nut-based milks can provide options for a diary-free diet. You should choose substitutes that have been fortified with calcium, vitamin A and vitamin D to ensure that you are obtaining nutrients normally supplied by milk.
Gluten Foods and Substitutes
Gluten can be found in wheat, barley and rye, and it also occurs in grains related to wheat, including spelt, Kamut, bulgur and triticale. Wheat and barley are also processed into food starches, used by manufacturers to improve the texture and thickness of products. Seasonings, mixes, batters, canned and convenience foods may also contain gluten. You should carefully read ingredients of products to avoid gluten. Starchy foods that are naturally gluten-free include potatoes, rice, corn, hominy and quinoa. You can also find gluten-free pasta, bread, pizza crusts, cookies, chips and cereals. Be sure to look for gluten-free certification to ensure that ingredients are safe.
Nutrients
Milk provides calcium, vitamin D and vitamin A. It is important that you find sources of these nutrients through other foods, including dairy substitutes. The National Digestive Diseases Information Clearinghouse says that calcium is an extremely important mineral that can be consumed from a variety of foods, such as rhubarb, sardines with bones, spinach, canned salmon, fortified and unfortified soy milk, and oranges. You can get your vitamin A from colorful foods, including potatoes, salmon, and fortified nondairy products. Vitamin D is in eggs, liver, and yogurt made from fortified nondairy milk. The Mayo Clinic says that specific vitamins and minerals are important for those following a gluten-free diet. Iron, calcium, fiber, thiamine, riboflavin, niacin and folate intake could be insufficient if your diet is not well-balanced. Potatoes, brown rice, fortified gluten-free cereals, fruits, vegetables, meat and nondairy milk substitutes can help you meet these nutritional needs.
Member Comments