Gluten free is not just a trend, it’s a way of life for some. Many people are sensitive to wheat products or even suffer from celiac disease. So what exactly is gluten, and how does it affect the body? What foods can be eaten by those who have gluten sensitivity or intolerance? Should you also stick to a dairy free diet if you have food sensitivities? Let’s explore the answers to these questions and learn more about living gluten free and dairy free.
What is Gluten?
Gluten is a protein naturally found in specific grains like wheat, barley, and rye. Oats are naturally gluten free, but often contain gluten from cross-contamination. Seitan, a popular vegan food, also contains gluten. Gluten acts like a binder in foods like pizza dough and bread, giving it that stretch quality. It helps foods, like bread, hold their shape. Gluten can be found in a variety of foods, including some you may not suspect, like soy sauce. Any food item that contains wheat may also contain gluten.
How Does Gluten Affect the Body?
There are some health benefits to consuming gluten products in otherwise healthy individuals. Consuming There are some health benefits to consuming gluten products in otherwise healthy individuals. Consuming whole grains can lower your risk of heart disease and stroke. Gluten can also act as a prebiotic in your gut, feeding the good bacteria.
However, not all people can safely consume gluten. In people with celiac disease, gluten triggers an auto-immune response. For them, ingesting gluten leads to damage in the small intestine. Celiac disease is estimated to affect 1 in 100 people worldwide, with just 30% being properly diagnosed.
Symptoms of gluten intolerance include: fatigue, bloating, intermittent constipation and diarrhea, weight loss, skin issues and even more severe symptoms like nerve damage.
Why a Dairy Free Diet?
Dairy free is another popular diet. Consuming dairy products, like milk and milk-based foods, does not suit Dairy free is another popular diet. However, consuming dairy products, like milk and milk-based foods, does not suit everybody. Some folks experience discomfort and more intense symptoms from eating dairy foods. Going dairy free may alleviate symptoms of chronic congestion, gas and bloating, fatigue, acne, inflammation, hormonal imbalance, and brain fog.
What Foods Are Gluten Free and Dairy Free?
Foods that are specifically marked gluten free or vegan may be alternatives to foods that typically contain gluten or dairy. For example, LC Foods offers gluten free pasta that is made from soybeans instead of traditional wheat. If you’re looking to eat bread but need a gluten free option, there are plenty to choose from at your local grocery store. Make sure to check out the frozen section if you can’t find it on the shelves with the bread.
Typically, whole foods and minimally processed foods are gluten free. However, it is always a good idea to check the label if you have celiac disease.
The same goes for dairy free foods. Look for whole foods and minimally processed items. Always check the label if you are sensitive to dairy products. You have more options if you are just dairy free, but if you are practicing a dairy free and gluten free lifestyle, see the list below for some great options.
Gluten Free and Dairy Free Foods:
- Rice
- Beans and legumes
- Fruits
- Vegetables
- Eggs
- Corn
- Flax
- Quinoa
- Non-processed meats, fish and poultry
- Most oils and vinegars (check label)
- Herbs and spices (check label)
- Foods labeled gluten free and vegan
For even more food options that are gluten free and vegan, check out LC Foods. We offer gluten free and dairy free pasta, chocolate chip cookie mix, fruit preserves and more!
Living a gluten free and/or dairy free life doesn’t have to be boring. There are plenty of options available, including replacement items for things you may be missing. Always make sure to read labels and when in doubt, skip it. If you’re feeling any of the symptoms mentioned while consuming gluten or dairy products, check with your doctor to see if you have a sensitivity, an allergy or celiac disease.
LC Foods is your one-stop shop for all things low carb, keto, paleo, and diabetic-friendly. Whether you’re looking for low carb snacks, breads, desserts, or even low carb pasta like keto noodles and low carb noodles, we have it all. With a wide variety of products and recipes, you can easily find something that fits your dietary needs.
Sources: Celiac Disease Foundation and Clean Eating Kitchen