Dairy and wheat are among the most common causes of food intolerance, which can manifest as stomach cramps, gas, bloat and diarrhea. These symptoms may be attributed to the milk sugar, lactose, and to the protein gluten, which is present in wheat and other grains. For those wishing to exclude these common foods from their diet, either due to sensitivities or for a variety of other reasons, healthy and diverse options exist.
Dairy
Lactose is the sugar present in milk. Lactose intolerance affects 50 million people in the U.S. alone, with Asian and African-American populations commonly affected. Intolerance manifests with consumption of milk products, including milk, ice cream, and to a lesser extent yogurt, cheese and cottage cheese, which are fermented milk products generally lower in lactose.
Gluten
Gluten is a protein in many grains, including barley, rye and wheat. It is a common cause of food intolerance which may manifest as the condition known as celiac disease, an inflammatory disorder characterized by diarrhea, bloat and sometimes an itchy skin rash called dermatitis herpetiformis, which usually appears on the elbows and knees. If you suspect you suffer from this symptom, a blood test can confirm. Ask your doctor.
Dairy-Free
Those who enjoy milk may wish to consume milk substitutes such as soy or almond products. Hemp products are another option, though the cost of hemp may be prohibitive to some. Another option is to eliminate the dairy group altogether and increase consumption of fruits, vegetables and legumes, which are generally well tolerated. Fatty foods like avocados, nuts and seeds can ease dairy cravings and are delicious alternatives to cheese.
Gluten-Free
Some grains, including rice and oats, do not contain gluten, and are generally better tolerated by gluten-sensitive individuals than foods such as wheat, barley and rye. Quinoa, which some call a grain but is actually a seed, is yet another option on the gluten-free diet. Legumes, including beans and lentils, are more nutritious than grain products and may serve as a delicious replacement for pastas and breads.
Caution
Going completely dairy- and gluten-free means more than merely excluding milk products and some grains from the diet. Packaged goods often contain milk and wheat derivatives, although they may appear by different names. Gluten products include grain alcohols like beer, soy products, and many additives, including food starch. Ingredients derived from milk include whey, casein, nougats and curds. Read labels and buy whole foods whenever possible.
Tips
Intolerances to dairy and to gluten can coexist with sensitivities and allergies to other foods. Other common culprits include fish, shellfish, eggs, peanuts, tree nuts and soy. If eliminating dairy and gluten from your diet fails to alleviate symptoms, consider abstaining from the other food allergens until symptoms abate. If they do not, talk to your doctor.
References
- Celiac.com: Unsafe Gluten-free Food List
- Cleveland Clinic: Lactose Intolerance
- "Pathologic Basis of Disease;" Kumar et al.; 2005
- FDA: Food Allergen Labeling and Consumer Protection Act of 2004
