A condition known as celiac disease afflicts approximately 2.8 million Americans, reports the National Foundation for Celiac Awareness. For these people, the protein in wheat, barley and rye causes damage to the small intestine, resulting in nutritional deficiencies and a range of health problems. The only treatment for celiac disease is to avoid gluten-containing foods completely. The damage celiac disease does to the small intestine often makes dairy also hard to digest as well. If your doctor has told you to avoid both gluten and dairy, it may seem your food choices are extremely limited. Many foods are naturally free of these components and with a little strategic shopping and cooking, you can enjoy a varied, nutritious and delicious diet.
Types of Foods
All plain meats, including fish, beef, pork, lamb and poultry, are dairy- and gluten-free. Fresh fruits and vegetables, nuts, seeds and many grains, such as brown rice, millet, teff, quinoa and amaranth, are also acceptable on a dairy-free, gluten-free diet. Heart-healthy plant oils, such as olive and safflower, are also OK for your diet. Flavorings such as citrus juices, fresh herbs, pure spices -- rather than blends which might contain wheat -- add interest to meals while on a gluten- and dairy-free plan.
Considerations
Many processed foods include gluten or dairy ingredients. Frozen dinners, canned foods, salad dressings and boxed soups are foods to avoid on a gluten- and dairy-free diet. If you do use these products, read labels carefully and be aware of ingredients such as lactose, milk powder, food starch, barley malt syrup and bran that all may indicate the presence of milk or gluten. Shopping at a specialty health store may give you more options for gluten- and dairy-free foods -- check the allergen information on labels or look for explicit labeling indicating that a product is safe for you.
Nutrition
Getting adequate amounts of calcium and vitamin D when you are unable to consume dairy can be a concern. Look to alternatives, such as calcium-fortified soy milk, orange juice and yogurt, leafy greens such as kale and broccoli and tofu or canned salmon and sardines with bones. Vitamin D is available from sunlight, eggs and liver. Your doctor may recommend nutritional supplements to ensure you get enough of these bone-building nutrients.
Meal Ideas
Gluten- and dairy-free breakfasts include quinoa cooked with dried fruit and nuts, served with soy milk; poached eggs with spinach and rice flour English muffins; or seared Canadian bacon with fresh fruit. At lunch, large salads made with leafy greens, beans or chicken and other vegetables; Asian-style soup with rice noodles; vegetables and gluten-free chicken broth; or rice pasta tossed with canned salmon, broccoli and a homemade orange vinaigrette are all dairy- and gluten-free. The easiest dinners feature baked, roasted or grilled fish, meat or poultry served with brown rice or millet and fresh vegetables.
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