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How to Cut Out Caffeine, Dairy, Gluten and Sugar

author image Christy Bowles
Christy Bowles has 15 years of experience in the field of education, with 10 years working in mental health and wellness. She specializes in the treatment of depression, anxiety and substance abuse, with a focus on alternative treatment modalities. Bowles holds a Master of Education from Harvard University.
How to Cut Out Caffeine, Dairy, Gluten and Sugar
Some people have dietary restrictions because of allergies or food sensitivities.

Many people with food-related allergies or food sensitivities must learn how to eliminate specific substances from their diets. Caffeine, sugar, gluten and dairy are all associated with sensitivities that may cause adverse physical reactions. In addition, holistic health practitioners advise strict dietary protocols eliminating these substances to treat a wide variety of health conditions such as arthritis, celiac disease and lupus. Some people also remove these substances from their diets temporarily in an effort to "detox" or "cleanse" their bodies. If you have a sensitivity to any of these substances, it is helpful to know how to eliminate them from your daily food selections and plan a healthy diet.

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Step 1

Plan simple meals with lean proteins such as chicken, fish, turkey and egg whites. Low-carbohydrate vegetables, such as leafy greens, broccoli and asparagus, and fruit, such as apples, pears and citrus fruits, are excellent sources of fiber and nutrients. As you eliminate dairy products, eating plenty of leafy green vegetables will ensure that you have sufficient calcium. Avoid processed foods, which often contain gluten and added sugars, and choose caffeine-, dairy- and sugar-free beverages such as water, usweetened herbal teas or soy milk. Many desserts and baked goods containing chocolate, coco or cacao may contain caffeine and sugar, and should be avoided.

Step 2

Maintain a balanced diet. According to the Mayo Clinic, your diet should be composed of 45 percent to 65 percent carbohydrates, 10 percent to 35 percent protein, and 20 percent to 35 percent healthy fats. Get enough carbohydrates by selecting gluten-free rice or rice-based snacks, and gluten-free breads and pastas.

Step 3

Consult a dietitian regarding your long-term diet plans. If you are eliminating a wide variety of foods, a dietitian can help you select the healthiest combinations and recipes. Nutrition professionals have the training to monitor your health and body weight to ensure you do not acquire any nutritional deficiencies, and gain or lose too much weight.

Step 4

Plan meals in advance. Restricting a wide variety of substances from your diet will require a organization. Planning will ensure you have what you need to prepare healthy meals. This can be especially important if you do not have easy access to gluten-free or dairy-free options.

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