An Essential Guide to Gluten and Dairy-Free for a Week!

As I said in Thursday’s blog post, today begins my 7 day period of eating wheat/gluten and dairy free. I am excited! I’ve noticed lately on days when I eat more wheat, I feel tired and my head feels foggy. Sometimes, when I drink a glass of milk, I will experience some not-so-pleasant digestive issues.


Was it something else I ate?

Was I tired for some other reason?

This test will help me figure out if these random symptoms are in anyway related to wheat/gluten and/or dairy allergies. I will give you examples of what foods I will be eating this week to help those of you who wish to perform this test but don’t know where to start with what to eat. First, however, I will provide you with food lists that will show you what to avoid and what is safe to make sure you are not eating wheat/gluten and dairy during this week. You can test several different foods like I mentioned in Thursday’s article, but I am specifically providing you with information to help you avoid wheat/gluten and dairy because that is what I am testing for.

With any foods you decide to test, it will be very important during your testing period to READ LABELS to make sure none of the foods you are testing are in the product’s ingredient list. If you have any doubts or questions about whether or not something has one of the ingredients you are testing, ask someone at the supermarket or in the restaurant to find out for you. Most grocery stores have an entire gluten-free section. This is where you will want to spend most of your time if you will be testing for this sensitivity. In the event you do not have a gluten-free section, here is a list of foods you definitely want to avoid. It is not perfect so again, you must READ LABELS!

  • Additives MSG, HVP (hydrolyzed vegetable protein); TVP (textured vegetable protein)
  • Breads Yeast, quick breads, muffins, scones, corn bread, buns, white or wheat bread, pancakes, bagels, biscuits, pizza, croissants, crackers, pretzels
  • Grains Wheat, rye, barley, oats, spelt, kamut, teff
  • Meats, poultry, fish breading or batter on fried fish, fried chicken, corn dogs; anything floured before frying (to brown); dishes prepared “en croute” or “stuffed”
  • Pasta and others macaroni, noodles, spaghetti, orzo, couscous, bulgur wheat
  • Pastries cookies, biscotti, cake, pie, crumb toppings, cobbler, doughnuts, brownies
  • Sauces Gravy, some soy sauces
  • Soups bouillon, soups with pastas
  • Some additional, more hidden sources of gluten include: French fries Croutons on salad Chinese crisp noodles Processed cheese (like Velveeta) Dumplings Most soy sauce Mayo Ketchup Some salad dressings Distilled vinegar (wine vinegar, apple cider vinegar or balsamic vinegar are OK) Caramel color Modified food starch Malt or malt flavoring Sulfites White and whole-wheat flour tortillas

Here are some safe gluten free foods:

  • Additions nuts, seeds, beans, or dried vegetable sprinkles on salads, soups, and other dishes
  • Breads made from rice, bean, and potato flours; corn tortillas; all rice crackers
  • Grains corn, corn meal mush, grits, brown rice, basmati rice, wild rice, creamy rice hot cereal…grains tolerated by many gluten intolerants include millet, quinoa, amaranth and buckwheat but I would not recommend you eat these during your testing period
  • Meats, poultry, fish sautéed, roasted, stewed or braised; broiled, steamed (nothing floured)
  • Pasta and others made from rice, corn, and quinoa flours; polenta
  • Sauces béarnaise, hollandaise, and others, if they are thickened with cornstarch, arrowroot, or gluten-free flour, like rice, potato, or garbanzo
  • Soups split pea and potato, if no other thickeners are added; clear-broth soups; chicken rice, vegetable beef, and others
  • Sweets fruit
  • Vinegar apple cider, balsamic, and wine vinegars

If you are testing for a milk/dairy allergy, you will want to avoid these foods:

  • Butter
  • Butter milk
  • Casein and caseinates
  • Cheese Cottage
  • cheese Curds
  • Galactose
  • Hydrolysates (casein, milk protein, whey, whey protein)
  • Lactose (often labeled sodium lactylate)
  • Milk
  • Milk solids
  • Sour cream
  • Whey
  • Yogurt

Common foods that may also contain milk products:

  • Bread
  • Canned tuna (watch for hydrolyzed caseinate)
  • HVP (hydrolyzed vegetable protein; may use casein in processing)
  • Kosher parve desserts
  • Margarine
  • Medicines and vitamins (it’s common to put lactose in coatings and binders)
  • “Nondairy” products of all kinds. Nondairy is not the same as milk free. It can contain as much casein as whole milk and still meet the dairy industry’s definition of "nondairy."

What to eat instead of Cow’s Milk products:

  • Goat’s or sheep’s milk
  • Goat or sheep cheese
  • Goat or sheep milk yogurt
  • Butter can be tolerated by some people
  • Ghee, contains no lactose or milk protein at all
  • Coconut oil can be used in most recipes where you would use butter
  • Coconut Milk
  • Nut milk – Almond is my favorite!
  • Rice milk

Some of you may be thinking, “good grief, there is a lot of stuff I can’t eat!” Well, that may be true but there are definitely equally as many alternatives, you just may not be as familiar with them. If you discover you do have a food allergy or sensitivity to any of the foods you test and decide to avoid it/them going forward, you will find it becomes second nature to work around it.

Here are some examples of what I have planned for my week ahead.

Breakfast Ideas

  • Breakfast shake with nut, rice, or coconut milk and fruit
  • Eggs with veggies sautéed in olive oil (no butter for me this week)

Lunch Ideas

  • Dinner leftovers are always my first choice
  • Chicken salad with mandarin oranges, walnuts, red onion, and olive oil and balsamic or red wine vinegar dressing
  • Taco salad: mixed greens, leftover brown rice, leftover black beans, diced avocado, green peppers, gluten free corn tortilla chips, topped with salsa

Snack Ideas

  • Fruit, plain or with almond butter
  • Homemade popcorn with olive oil and sea salt
  • Hummus with carrots and celery sticks
  • Nuts
  • Olives
  • Edamame
  • Avocado

Dinner Ideas

  • Grilled flank steak with grilled asparagus and a mixed green salad with olive oil and balsamic vinegar dressing
  • Sautéed Shrimp in olive oil and garlic with green onions over quinoa pasta served with broccoli
  • Vegetable stir fry with gluten free soy sauce served over brown rice
  • Hot Italian sausage with beans and kale
  • Shredded chicken tacos in corn tortillas with lettuce, tomatoes and sliced avocado served with black beans and a side salad

I don’t have recipes for any of these because I just throw the ingredients together. If you are interested in any of them let me know and I will do my best this week to jot down what I use so I can share them with you.

I hope my food lists and meal ideas are helpful. Please let me know if this was valuable to you by leaving a comment below or visiting me on Facebook. I can’t wait to share my findings once my testing period is up and I hope you do the same!

Health and blessings!


References: The Diet Cure by Julia Ross

Randi's passion is to teach people the importance of getting into the kitchen to cook! When people get into the kitchen to cook, they can control their health and their waistline. She uses fresh ingredients and traditional foods in her cooking like butter.  She is a Certified Holistic Health Coach, exercise enthusiast and rep for Young Living Essential Oils (providing natural solutions for your health).

4 thoughts on “An Essential Guide to Gluten and Dairy-Free for a Week!

  1. Great post! You’ve provided so many ideas and options that to make it easy to go a week without these foods. Although I don’t consider myself allergic, I do drop weight and inches when I eliminate gluten. THANKS

  2. DeBoles pastas made with Jerusalem artichoke flour are a fabulous alternative to regular pasta. We have tried many of the gluten free and this was a definate fav! You gotta love it when there are only two ingredients! From their website:
    “Organic Artichoke Flour Pasta
    DeBoles proudly offers the only brand of premium organic handmade pastas made with Jerusalem artichoke flour. A rich source of protein and dietary fiber as compared to traditional pasta, Jerusalem artichoke flour also naturally contains inulin, a prebiotic that stimulates the growth of beneficial bacterial in the digestive tract that in turn aids digestion and lowers blood pressure and cholesterol. Our signature recipe has a subtle nutty flavor and light smooth texture that is never sticky.”
    Great Job Randi!

  3. This is great! Gave me a lot of ideas & even if I don’t go totally gluten & dairy free, I could give up a lot of it & I’m sure that would make a difference. I’ve developed skin sensitivies to several things in the last year & am started to think some of it is related to food. This just might be a good place to start! Thank you!

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