The milk- and gluten-free diet is based on avoiding foods that contain milk and wheat gluten. Both lactose intolerance and celiac disease, or gluten intolerance, are becoming increasingly common, and it's not surprising for someone who cannot tolerate milk products to be unable to digest gluten as well. People who are lactose intolerant experience cramping, bloating, diarrhea and gas after consuming dairy products. Gluten-intolerant individuals experience similar symptoms, along with dizziness and exhaustion when wheat gluten is consumed.
What's On the Menu
Fill your meals and snacks with fruits, vegetables, lean proteins, healthy fats, milk-free alternatives and gluten-free grains. Many food stores sell a wide variety of plain and flavored soy, rice, nut and hemp milks, as well as yogurts and cheese, which are appetizing and do not contain milk. Grains such as buckwheat, rice, risotto, millet and kasha are gluten free.
What to Avoid
Read every product label for ingredients, as gluten may be hidden in oats, rye, barley, bulgur, starches, vinegars, soy sauce, flavorings and artificial colors. A dairy-free diet entails avoiding all cow's milk products such as cheese, butter, yogurt, whey and ice cream. Non-dairy foods such as candies, salad dressings, cream soups, cereals and baked goods may contain traces of dairy, therefore it is important to study each product's ingredient list before purchasing or consuming.
Considerations
Speak with a doctor about receiving enough "healthy" carbohydrates and fats in your diet, as the removal of gluten and milk needs to be substituted with healthy grains and fats such as buckwheat, rice, avocado, nuts and heart-healthy oils. When you remove gluten and dairy from your diet, it is important to fill in these missing gaps with healthy fare and a multivitamin to be sure you are consuming the appropriate amount of calcium and other essential vitamins found in grains. For instance, calcium can be found in tofu and many green leafy vegetables, while essential B vitamins and iron can be found in lean poultry, meats and vegetables. Like any diet, the milk- and gluten-free diet is not for everyone.
Benefits
Many people experience gas, cramping, bowl irregularities, tiredness, skin problems and stomach discomfort from consuming milk and gluten products. Removing these ingredients from the diet may increase your energy, clear up your skin and help stomach troubles.
Warnings
Many people have chosen to take on the gluten-free and dairy-free "fad" diet when they do not have an intolerance or allergy to either food group. False claims are advertised to make consumers believe that the removal of gluten and dairy will lead to weight loss. This sets dieters up for long-term failure because they cannot sustain this lifestyle for a long period of time. It is important to note that the key to successful healthy weight management is balancing the calories we consume with the calories we burn and eating healthy, natural foods instead of processed, sugar-laden fare. The gluten- and dairy-free diet is not recommended as a fad diet for weight loss.
References
- "Gluten-Free, Wheat-Free, Dairy-Free, Sugar-Free, Caffeine-Free....Are You Kidding Me?"; C. A. Torella; 2008
- "Mastering Your Gluten and Dairy Free Kitchen"; Einat Mazor; 2009
- "Grandma's Guide to Gluten Free Cooking: Gluten Free, Wheat Free, Dairy Free, Egg Free, Peanut Free"; Barbara Wells; 2007
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