The Guide To Eating Gluten-Free and Dairy-Free in America
Eating gluten-free and dairy-free can feel like navigating a maze, especially in a country where pizza, burgers, and mac ‘n’ cheese reign supreme. But don’t worry—we’re in this together.
This guide will help you understand why making these dietary changes can improve your health, and it’ll provide plenty of tips and substitutions to make your journey smoother (and tastier!).
Why Eat Gluten-Free and Dairy-Free in America?
Gluten and dairy are two common culprits behind chronic inflammation. For many women, consuming these foods can lead to bloating, fatigue, brain fog, and even skin issues.
Gluten, found in wheat, barley, and rye, can irritate the gut lining, while dairy often triggers digestive problems due to lactose intolerance or sensitivity to casein and whey proteins.
Eliminating these foods can reduce inflammation, improve digestion, and boost energy levels. It’s not just about avoiding discomfort; it’s about feeling your best every day.
Common Gluten-Free Food Substitutions
Gluten-Free Pasta
Spaghetti Squash: Cut in half, roast in the oven, and scoop out the strands. It’s like nature’s noodles!
Palm Noodles: My favorite! Palmini’s brand offers a pasta substitute made from hearts of palm.
Zucchini Noodles (Zoodles): Buy pre-made or spiralize your own.
Miracle Noodles: Made from the konjac plant, these are great for Asian-style dishes.
Brown Rice or Quinoa Noodles: Tinkyada and Trader Joe’s have excellent options.
Lentil or Garbanzo Pasta: High in protein. Tolerant and Banza brands are my go-to.
Millet and Brown Rice Ramen: Lotus Foods’ ramen is perfect for stir-fries and pad thai.
Gluten-Free Bread Options
Unbread or Base Culture: These are my top picks for gluten-free bread.
Trader Joe’s Gluten-Free Bread: Affordable and accessible.
B Free Pitas: Great for wraps and sandwiches.
Sweet Potato as Toast: A nutrient-packed alternative.
Cauliflower Thins: Found at Trader Joe’s and Whole Foods (contains cheese, so avoid if dairy-free).
Gluten-Free Tortillas
Siete Tortillas: Almond, cashew, or cassava options—the almond flour tortilla is my fave.
Egglife Tortillas: Made from eggs, available in most grocery stores.
Corn Tortillas: Ensure they’re 100% corn meal; eat sparingly as corn can be inflammatory.
Jicama Wraps: Delicious with hot toppings like taco meat.
Gluten-Free Waffles and Pancakes
Simple Mills Almond Flour Pancakes: High in healthy fats and super tasty.
Trader Joe’s GF and DF Pancakes: Soft, chewy, and ready to eat (frozen section).
Van’s GF Waffles: Available at most markets.
Gluten-Free Crackers
Simple Mills Almond Crackers: Crunchy and satisfying.
Mary’s Gone Crackers: Packed with seeds and flavor.
Trader Joe’s Everything But the Gluten Crackers: Perfect with guacamole or avocado slices.
Gluten-Free Grains
Quinoa: Seeds of Change offers convenient individual packs.
Brown Rice: Keep frozen brown rice on hand for quick meals.
Common Dairy-Free Food Substitutions
Dairy-Free Cheese (Cheese Alternatives)
Nutritional Yeast: A nutty, cheesy flavor with added B vitamins. Parma Brand’s Garlicky Green is divine.
Miyoko’s Vegan Mozzarella: Melts like the real thing.
Kite Hill Cream Cheese: The best alternative for bagels or recipes.
Dairy-Free Dip
Hummus: A versatile dip made from garbanzo beans.
Guacamole: Perfect for chips, salads, or as a spread.
Bitchin Sauce: Almond-based and incredibly flavorful. Try the cilantro flavor.
Majestic Garlic Spread: A light, airy garlic spread that doubles as a marinade.
Dairy-Free Yogurt
Coconut Cult: Pricey but packed with gut-healing probiotics.
Culina Unsweetened: A clean and creamy option.
Forager Cashew Yogurt: Add monk fruit maple syrup, berries, and shredded almonds for a treat.
Dairy-Free Butter
Miyoko’s Butter: Made with coconut oil, it’s a perfect substitute.
Coconut Oil: Use organic, cold-pressed varieties for baking and cooking.
Dairy-Free Milk
Almond Milk: Malk brand is pure and creamy.
Hemp Milk: Rich in Omega-3s. Pacific’s Unsweetened Vanilla is my favorite.
Macadamia, Cashew, or Walnut Milk: Luxurious nut-based options.
Flax Milk: Malibu Mylk’s version is fiber-rich and delicious.
Coconut Milk: Great for gut health.
Oat Milk: Avoid sugary options; Elmhurst’s sugar-free version is a good pick.
Soy Milk: Not ideal due to its inflammatory and processed nature.
Gluten-Free and Dairy-Free Beverages
Finding drinks that fit your diet can be tricky, but there are plenty of options:
Kombucha: A fizzy, gut-friendly tea.
Almond or Coconut Milk Lattes: Skip the dairy and enjoy your coffee.
Herbal Teas: Chamomile, peppermint, and rooibos are caffeine-free and soothing.
Sparkling Water: Add a splash of lemon or lime for flavor.
Smoothies: Blend almond milk, frozen fruit, and a scoop of dairy-free protein powder.
Gluten-Free and Dairy-Free Desserts
Who says you can’t have dessert? Here are some indulgent options:
Coconut Bliss Ice Cream: Creamy and delicious without the dairy.
Enjoy Life Chocolate Chips: Perfect for baking or snacking.
Simple Mills Brownie Mix: Gluten-free, dairy-free, and irresistibly fudgy.
Fruit Sorbet: Refreshing and naturally dairy-free.
Chia Pudding: Mix chia seeds with almond milk, let it sit overnight, and top with fruit.
How Integrative Nutrition Can Help You
Switching to a gluten-free and dairy-free lifestyle can feel overwhelming, but you don’t have to do it alone. As an Integrative Nutritionist and Functional Health Expert, I can help you:
Identify food sensitivities and intolerances.
Create personalized meal plans tailored to your needs.
Provide practical tips and recipes to make the transition easier.
Address underlying health issues through functional lab testing.
With the right support, eating gluten-free and dairy-free can be enjoyable and empowering.
Let’s work together to create a plan that fits your lifestyle and helps you achieve your health goals. Learn more about my weight loss and wellness programs.