New to a gluten-free and dairy-free diet? Here are 8 tips to get you started!

Filter through your pantry

Maintaining a balanced gluten-free and dairy-free diet starts with knowing what’s in your pantry. By keeping track of your food, you’ll ensure that when cravings strike, you’ll reach for items that fit within your dietary guidelines. If you have foods that contain dairy or gluten, it becomes much easier to stray from your goals. 

Learn to read food labels

When you enter a shop, understanding food labels is essential. By reading the labels and ingredient lists, you can easily identify if an item is gluten-free (GF) and dairy-free (DF). If you’re unsure, don’t hesitate to ask a staff member for advice to ensure the product fits your dietary needs.

Make naturally gluten-free and dairy-free foods your primary base for meals

It is important to prioritize natural foods that are naturally gluten-free and dairy-free. For instance, meat, poultry, fish, vegetables, and fruits do not contain gluten or dairy. Using these as the foundation of your meals helps you stay on track with your diet and ensures you’re eating wholesome, unprocessed foods.

Always check and stay informed

When following this diet, always be cautious with food and drinks you might assume are gluten-free or dairy-free, as many actually contain these ingredients. For example, a common misconception is that alcohol is gluten-free. However, many types of alcohol do contain gluten. Fortunately, there are gluten-free options such as wine, cider, spirits, and more

Find gluten-free and dairy-free substitutes 

Although this diet can be restrictive at times, finding suitable alternatives for the products you can’t eat can be very helpful. For instance, instead of regular bread, opt for a gluten-free variety that you enjoy. This approach can be applied to other gluten-containing items like cookies and snacks. Similarly, seek out dairy-free options such as cheese, yogurt, or milk to include in your daily meals. Ensure these alternatives are easily accessible and delicious, so you can enjoy following your diet. At SpiceBox Organics, we have a wide range of gluten-free baked goods, and even make our own fresh nut-mylks! 

Research restaurants

Eating out with family and friends is an important part of many people’s social lives and healthy habits. However, it can be challenging when following a gluten-free and dairy-free diet. To make this easier, research local restaurants that offer gluten-free and dairy-free menu options. This way, when you plan to dine out, you can suggest places where you can also enjoy a meal. At SpiceBox Organics, majority of our café menu is both gluten and dairy-free, making it a wonderful dining option! 

Cashew Lasagna – a classic style, vegan lasagna made with eggplant sheets, tofu, cashew, nutritional yeast, mushroom, tomatoes and onions.

Make your own

You may find many foods you can’t have, such as certain pasta sauces. Instead of struggling to find specific alternatives, try making your own. Follow online gluten-free and dairy-free recipes to create pasta sauce at home. Apply this approach to any product where a suitable or tasty alternative is hard to find. This will help you become more experienced in the kitchen, better understand what works for your diet, and be prepared for similar challenges in the future.

Our store features a large zero-waste bulk section with a variety of grains, legumes, spices, and more, perfect for new home cooks. We also offer over 1,000 organic products, many of which are gluten-free and dairy-free.

Be positive!

If you’re struggling to follow your dairy-free and gluten-free diet, a simple change of mindset might help! Instead of focusing on what you can’t eat, concentrate on the wide variety of delicious and easy alternatives available, like plant-based foods. Explore the dairy-free and gluten-free world to find foods that you enjoy. 

Understanding the benefits of this diet and viewing it as a positive step for your well-being rather than a limiting factor in your life can be transformative.

Written by Jeanne Moizant

References

Gluten free multiseed bread. (2018, January 16). Lazy Cat Kitchen. https://www.lazycatkitchen.com/gluten-free-multiseed-bread/

Lilly, C. (2021, January 6). 10 Tips For Easily Going Dairy-Free. Good Food Baddie. https://goodfoodbaddie.com/10-tips-for-easily-going-dairy-free/

Matley, H. (2021, October 8). What is Meal Planning and Why is It Important? – Instacart. Instacart Corporate. https://www.instacart.com/company/ideas/what-is-meal-planning/

Top 10 tips for a gluten-free diet. (n.d.). BBC Good Food. https://www.bbcgoodfood.com/howto/guide/top-10-tips-gluten-free-diet