How to Start a Gluten and Dairy-Free Diet?
Posted On: 2022-05-09 05:39 AM
If you are eliminating gluten from your diet because of some allergies, sensitivities, or digestive issues then to switch into a gluten-free diet feels like a big sacrifice. But nowadays, there are a lot of food varieties available which are gluten-free and delicious at the same time. Also, there are many substitutes available for your gluten products. As you go on this way, you will gradually learn how to swap out ingredients and who knows, you might even find your new favorites in those!
Let’s have a look at how one can start a gluten & dairy-free diet
Removing gluten all at once from your diet can feel a little awkward at first, but there are some gluten-free food products available in the market that ease you into this process. Here are some tips for you:
- You can start by segregating your gluten and dairy products from your refrigerator and food stock, this way you can have only those products that are gluten-free.
- Have a look at all the ingredients written on the label so that you are aware if there is any hidden gluten or dairy ingredients.
- Don’t worry about the food varieties in the gluten-free range as there are a way more foods that you can eat instead of you can’t, so try to focus on the foods that are healthy and match your choices as well.
- The most important thing is to educate yourself about the ingredients that contain gluten such as beer, whey, bread, cookies, etc. Try to know those so that you don’t eat them unknowingly.
- When you buy any packaged product, make sure that you notice that gluten-free symbols and certain vegan symbols are there on the product to avoid consuming them.
To gain more insight into what foods come under the category of gluten-free and dairy-free, let’s have a more in-depth look at what kind of food categories are included here.
Which foods are Gluten and dairy-free?
There are many products available that are vegan and gluten-free but let’s get to know about some of them as follows:
- Nuts and seeds: Nuts and seeds are naturally dairy and gluten-free. They have healthy fats and plant-based protein in them. Nuts like almonds, cashews, pistachios, macadamia nuts, and seeds like chia, flax, sunflower, sesame seeds, etc. are the ones that contain all the sufficient nutrients, minerals, and micronutrients that a body needs for proper functioning. But sometimes they are processed along with the dairy products and also covered or flavored nuts are there in the market which has gluten content in them. So it’s better to look at the certified gluten-free symbol on the products before buying them.
- Fruits and vegetables: Fruits and vegetables are by default gluten and dairy-free. Fruits like apples, papaya, citrus fruits, banana, and a lot more have a good amount of minerals and vitamins and vegetables like green leafy vegetables, spinach, broccoli, bell peppers, etc. have antioxidants and nutrients in them. In case, you are buying packed or frozen vegetables, make sure to have a look at the food ingredients label to check for any gluten processing in it.
- Whole grains: People think that if they cannot have wheat or gluten then all grains contain gluten but this is not the case. There are many grains such as ragi, quinoa, millet, corn, etc. that are gluten and dairy-free grains. While you purchase these grains, make sure to check that they have not been processed along with wheat.
- Proteins: Many protein options in the market contain dairy or gluten in them but not all! Like beans, tofu, legumes, many plant-based protein powders, and some protein bars are free from any kind of gluten or dairy products. Some vegan yogurt, cheese, and plant-based burgers are there in the market that serves as substitutes for your favorite foods.
- Beans & Legumes: If you are looking for some ways to add protein, fiber, and carbohydrates to your gluten and dairy-free diet then you can add lentils, soya beans, kidney beans, black beans, and chickpeas to your list as they are easily available in all the grocery stores. All the beans and legumes are dairy and gluten-free but still, it is advisable to check the ingredients on the food label if you are buying a canned product to make sure that you don’t buy any gluten-based products.
Health benefits of a gluten-free diet
A gluten-free diet has a lot of health benefits, especially for those who are suffering from celiac disease.
The health benefits of a gluten-free diet are as follows:
- Improves Digestion: It has been seen that many people follow a gluten-free diet to treat their digestive issues. This includes bloating, constipation, diarrhea, gas, and many symptoms. Studies show that people who followed the diet properly were relieved from these issues within some period.
- Helps in weight loss: People who are on a diet, do not consume gluten because it increases their body weight. That is why, they prefer to have a gluten-free diet as it helps in avoiding many junk foods like pastries, burgers, pizzas, etc. They are replaced by protein, fruits, & vegetables. Try to avoid unprocessed foods and focus on naturally available fruits and vegetables.
- Reduces Chronic inflammation: Inflammation is a process of healing and treating the infection. But sometimes, it lasts even longer, and then it is known as chronic inflammation. A gluten-free diet helps in reducing chronic inflammation in those who are suffering from celiac disease. It helps in maintaining low levels of inflammation.
- Boosts Energy: People suffering from the celiac disease often feel sluggish and tired. These symptoms are there because of the gut damage. If someone is suffering from celiac disease, then they should follow a gluten-free diet to boost their energy levels and remove sluggishness from the body.
If you are looking to buy gluten-free products or vegan products, Mirchi.com is one of the certified sellers of a variety of gluten and dairy-free products such as gluten-free flour, organic gluten-free cookies, gluten-free bread mix, vegan dip, gluten-free pasta, vegan almond milk, gluten-free khakhra, and lots more. You can rest assured of all their quality products.