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What do you do when you have a problem with your health? Most people instantly turn to pharmaceuticals, prescription strength pills, or over-the-counter therapies when they notice a symptom. Food, on the other hand, may be a very effective instrument for repairing your body and preventing problems from occurring in the first place.

Everyone seems to be eliminating gluten or dairy from their diets these days. It makes sense: many people are intolerant to certain foods, which can cause a plethora of extremely unpleasant side effects ranging from bloating to indigestion to vitamin deficiencies.

When you need to get rid of both, you have to give up a number of different meals, which makes meal prep and eating out much more difficult. Is it even possible to accomplish both at the same time? Before continuing on reading, check out these gluten and dairy free meal plans that are gut friendly!

What is Gluten?

Gluten is a protein which is naturally found in cereals such as barley, wheat, as well as rye. It acts as a binder, holding food together and giving a “stretchy” texture.

Gluten is most commonly connected with wheat and wheat-containing foods, both of which are plentiful in our diet. It can also substitute as a prebiotic, which feeds our bodies’ “healthy” bacteria.

Wheat and gluten have received negative media attention, leading some people to question their place in a healthy diet.Arabinoxylan oligosaccharide is a prebiotic carbohydrate produced from wheat bran that has been found out to enhance the bifidobacteria activity in colon. These bacteria are common in a healthy human stomach. Changes in their number or activity have been linked to gastrointestinal illnesses such as IBD, colorectal cancer, and irritable bowel syndrome.

What is Dairy?

Dairy products are mass-produced and used in a variety of cuisines. A simple definition of dairy is any food prepared from animal milk or produced in the mammary glands. Cows are the most prevalent source of dairy goods; they are frequently the primary producer of dairy products, with their milk also utilized in the manufacturing of creams, cheeses, and pastries. However, dairy products are not limited to cows.

Dairy products are a source of protein, fat, and sugar for people who can ingest them, and they are digested similarly to these groups. Dairy products provide beneficial elements such as calcium, which has been found to increase bone strength, particularly in growing youngsters.

Going Gluten and Dairy Free

Gluten and Dairy-free meals have grown in popularity, but just because something is gluten and dairy-free doesn’t mean it’s healthy. A gluten-free diet avoids gluten and, as a result, most cereals. It is strongly recommended for people who have celiac disease or are gluten intolerant. However, there is no one-size-fits-all solution, and gluten and dairy may not be your friends for a variety of reasons.

If you eat gluten and dairy-free meals you will reap numerous health benefits for your gut like:

Happy Gut and Easier Digestion

For people who are unable to effectively absorb gluten, ingesting it can damage the lining of the small intestine, resulting in a leaky gut. When the lining is injured, it can lead to digestive problems such as bloating, flatulence, diarrhea, cramping, and other symptoms such as irritation. Dairy has also been connected to digestive issues and has been identified as a trigger for other digestive illnesses such as IBS. Eliminating gluten and/or dairy can assist with gastrointestinal troubles.

Even if you haven’t been diagnosed with lactose intolerance, dairy is a known cause of stomach distress and other digestive issues. Did you know that no other species, other than humans, can digest milk as adults? Milk is generally intended for newborns and babies only—even non-human babies.

Enhanced nutrient uptake

If gluten is a trigger for you and you’ve avoided it for at least a week, the gut lining begins to heal and nutrients that were previously absorbed begin to travel back into your bloodstream, feeding your cells.

So, if you want to go gluten-free but can’t bear the thought of giving up grains, there are lots of alternatives.

Better Skin

Gluten and dairy can cause an inflammatory response in the skin, which can contribute to acne or eczema. Furthermore, breastfeeding hormones can increase oil production in the skin and clog pores. Eliminating gluten and dairy may result in significant changes in the appearance of your skin.

Dairy elimination can result in significant changes in your skin’s condition. We’re talking about improved acne and rosacea issues, as well as enhanced texture, tone, and hydration. Skim milk appears to be the leading cause of acne, maybe due to the increased sugars and pro-inflammatory characteristics of the added whey protein.

Fat Loss

The most major advantage of eliminating dairy items is that you can eliminate excess fats, salt, and sugar from your diet while also achieving a healthy fat reduction goal by reducing calorie intake. It’s not uncommon to lose weight after starting a gluten-free diet. Many high-calorie, processed items are eliminated from the diet, and they are frequently replaced with fruits, vegetables, and lean proteins.

If you’re trying to lose weight, avoid processed gluten-free foods like cakes, pastries, and snacks. They can quickly add a significant number of calories to your diet. Thus, by eliminating dairy from your diet, you will begin to lose uncomfortable fats quickly.

Mental Wellness

People who are prone to GI difficulties are more sad and worried than healthy people, which may or may not surprise you. It’s tough to be happy and pleased when you’re constantly suffering due to stomach issues. Furthermore, gluten can affect serotonin levels in the gut as well as the microbiota that lives there.

Many people report that after removing dairy from their daily diet for a few weeks, symptoms such as stress, nausea, and stress have greatly decreased. These sensations are replaced by healthier sleeping patterns and increased energy. Furthermore, sodium levels in the bloodstream decrease, as does cholesterol, and blood pressure often returns to normal.

Joint discomfort is reduced

Celiac disease and gluten sensitivity are commonly connected with the digestive tract, however they can have far-reaching consequences. Celiac disease increases risk of inflammation since it actually generates an aberrant immunologic response.

As a result of this, joint pain is common in celiac disease. This is particularly in the knees, and back, as well as wrists. A gluten-free diet will help to prevent this type of joint pain, but take precautions to avoid ingesting even trace amounts of gluten, which can result in a recurrence of your symptoms.

It lessens the frequency of headaches.

Scientists have learned that the stomach and brain are tightly linked throughout the last few decades, and Various research is currently underway to determine the exact ramifications of this gut-brain relationship. Gluten sensitivity as well as celiac disease are associated with increased risk of migraines. However, studies show that avoiding gluten can help minimize the frequency of these headaches.

Hair loss is reduced.

Celiac illness as well as gluten intolerance are both linked to nutritional deficits, leading to hair loss. Starting a gluten-free diet can help to reverse this type of hair loss, as well as boost hair density and texture.

Celiac disease and gluten intolerance include symptoms that are comparable to irritable bowel syndrome. Doctors frequently recommend serology tests that look for specific antibodies in your blood to lessen the possibility of misdiagnosis. There is no cure for celiac disease or gluten intolerance, therefore you must permanently exclude gluten-containing

Increase Energy

One simple strategy to increase energy levels is to avoid dairy products. This is because milk and milk-related foods are naturally high in tryptophan, an amino acid known to promote sleepiness. Dairy, as previously said, is similarly difficult to digest, requiring the body to expend extra energy to do so.

The way dairy impacts energy levels is multifaceted, and “correlation does not imply causality.” If your diet consists of high fat, high sugar meals containing dairy, such as cheese, pizza, and yogurt, substituting these items with nutrient-dense plant-based foods can naturally enhance your energy levels. Not because dairy made you sluggish, but because you were deficient in nutrients.

pH levels that are Balanced

An acid-forming food, dairy disrupts normal pH equilibrium of the gut. Increased acidity can make its way up to our esophagus, causing acid reflux. Furthermore, consuming milk products for an extended period of time can result in Gastro-Esophageal Reflux Disease (GERD), which can be devastating to the body. When a person stops consumption of dairy, pH level of the body becomes restored, which reduce the risk of such disorder.


Gluten and dairy-free diets are not for everyone. Getting rid of these from your diet might be a hard task. Furthermore, some people’s bodies tolerate dairy and gluten well, so it’s not necessary for everyone. However, if you are experiencing any of the issues above, it is worthwhile to at least try eliminating gluten and dairy for a period of time to see how your body reacts. You might want to check out my gluten and dairy free meal plans that are gut friendly!

The advantages of a gluten-free and dairy-free diet are numerous, but how long you can go without them varies from person to person. There is no way to know whether a gluten-free and dairy-free diet will work for you.

Author BioJess Wilson


Jess Wilson is a Functional Nutritionist and a trained Microbiome/Gut Health and Hormone Practitioner, on a mission to help people worldwide restore their health. She specializes in helping busy professionals, mums, and individuals get their joy and energy back and loves using her holistic methods as a health and wellness coach.