What Can You Eat If You Are Gluten and Dairy Free?

December 18, 2025 •

4 min read

According to the Celiac Disease Foundation, approximately 1% of the U.S. population has celiac disease, and many more experience non-celiac gluten sensitivity, while lactose intolerance affects millions globally. Navigating a diet free of both gluten and dairy can seem daunting, but a wide world of satisfying and nutritious foods awaits.

Quick Summary

A gluten- and dairy-free diet encompasses a vast selection of natural whole foods like fruits, vegetables, and lean proteins, plus a growing number of innovative alternatives.

Key Points

Focus on Whole Foods: Prioritize fresh fruits, vegetables, unprocessed proteins, nuts, seeds, and legumes for your meals, as they are naturally gluten and dairy free.
Explore Alternative Grains: Enjoy naturally gluten-free grains like rice, quinoa, millet, and buckwheat, but choose certified gluten-free oats to avoid cross-contamination.
Embrace Plant-Based Alternatives: Utilize plant-based milks, yogurts, and cheeses made from coconut, almonds, soy, or cashews to replace dairy.
Become an Expert Label Reader: Always check ingredient lists for hidden sources of gluten (malt, wheat starch) and dairy (whey, casein) in processed foods.
Plan Ahead for Dining Out: Research restaurant menus in advance and clearly communicate your dietary needs to staff to minimize risks of cross-contamination.
Use Natural Flavor Enhancers: Rely on herbs, spices, and nutritional yeast to add depth and flavor to your cooking, reducing the reliance on creamy dairy or gluten-based sauces.

A gluten- and dairy-free lifestyle focuses on natural, unprocessed foods that are free of both gluten-containing grains (wheat, barley, rye) and dairy products. This approach not only caters to sensitivities and intolerances but also encourages a nutrient-rich diet based on fresh ingredients. The following guide provides a comprehensive overview of what to eat, from building foundational meals to exploring ready-made alternatives.

The Foundation: Naturally Safe Foods

Building your meals around naturally gluten- and dairy-free foods simplifies the process and ensures a wholesome diet. The following food groups are a great place to start:

Fruits and Vegetables: All fresh, whole fruits and vegetables are naturally safe. Stock up on leafy greens, berries, apples, broccoli, carrots, and sweet potatoes. Just be cautious with canned or processed versions that might have hidden additives.
Lean Proteins: Unprocessed meats, poultry, and fish are excellent sources of protein. This includes chicken, turkey, beef, and seafood like salmon and shrimp. Eggs are also a staple protein source and are naturally dairy-free.
Legumes: Beans, lentils, and peas are versatile, affordable, and packed with fiber and protein. Use them in soups, stews, salads, and curries. Hummus is also a great option for snacks, as long as it doesn't contain additives with gluten or dairy.
Nuts and Seeds: These are your go-to for healthy fats and snacks. Almonds, walnuts, cashews, chia seeds, and flaxseeds are all naturally GF/DF. Be mindful of flavored or coated varieties, which can contain hidden ingredients.

Navigating Grains and Starches

Giving up wheat doesn't mean you have to give up grains. Many nutritious grains are naturally gluten-free and can form the base of many meals.

Rice: Both brown and white rice are safe and serve as an excellent foundation for many dishes.
Quinoa: A complete protein and a fantastic grain alternative for salads or pilafs.
Buckwheat: Despite its name, buckwheat is not related to wheat and is a great option for pancakes or porridge.
Millet, Sorghum, and Amaranth: These are lesser-known but equally delicious and versatile grains.
Certified Gluten-Free Oats: Oats can be cross-contaminated with wheat during processing. It is crucial to purchase certified gluten-free varieties to ensure safety.

The World of Dairy-Free Alternatives

Thanks to a thriving market, there are many delicious and creamy dairy alternatives available. Remember to choose unsweetened varieties when possible to control sugar intake.

Plant-Based Milks: Common options include almond, oat, soy, and coconut milk. These are great for smoothies, baking, or just a glass of milk.
Dairy-Free Yogurt and Cheese: Products made from coconut, soy, and cashews can mimic the texture and flavor of traditional dairy. Kite Hill and Violife are examples of brands producing these alternatives.
Butter and Spreads: Use coconut oil, avocado oil, or nut butters as replacements. Vegan butter brands like Miyoko's offer excellent alternatives for baking and cooking.
Nutritional Yeast: This inactive yeast has a nutty, cheesy flavor and is a popular choice for adding a savory taste to pasta sauces, popcorn, and roasted vegetables.

Essential Meal Plan Strategies

With some planning, a gluten- and dairy-free diet can be full of variety and flavor. Focus on simple, whole-food-based meals that are naturally free of your trigger foods.

Simple Meal Ideas

Breakfast: A smoothie with spinach, banana, almond milk, and chia seeds is a quick and nutrient-dense start to the day. Alternatively, scrambled tofu with veggies on gluten-free toast is a savory option.
Lunch: A large salad with grilled chicken or chickpeas, plenty of veggies, nuts, and a vinaigrette dressing is satisfying and easy. Leftover dinner from the night before is also a great choice.
Dinner: Stir-fried tofu with mixed vegetables and tamari over brown rice, or baked chicken thighs with roasted sweet potatoes and green beans are excellent options. Tacos with corn tortillas, ground beef, and fresh salsa are another delicious, customizable meal.

Smart Shopping and Label Reading

When buying packaged goods, vigilance is key to avoiding hidden gluten and dairy. Always read ingredient labels carefully, every time, as recipes can change.

Hidden Gluten Sources: Look for ingredients like wheat, rye, barley, malt, brewer's yeast, and modified food starch, especially in sauces, marinades, and flavorings. Be wary of cross-contamination warnings.

Hidden Dairy Sources: Watch out for whey, casein, lactose, and milk solids. These can appear in unexpected places, including some spice blends or protein powders.

For additional security, look for certification logos, such as the Certified Gluten-Free mark, on products. You can learn more about official certifications at the Gluten-Free Certification Organization website.

Eating Out with Confidence

Dining out requires preparation and clear communication. Many restaurants now cater to dietary restrictions, but it’s always best to be proactive.

Research in Advance: Look at the menu online or call ahead to ask about gluten-free and dairy-free options.
Communicate Clearly: Inform your server about your dietary restrictions and ask how dishes are prepared to avoid cross-contamination. Many restaurants will assign a single person to handle your order to ensure it's prepared safely.
Choose Wisely: Some types of cuisine, like Indian curries with rice (avoiding naan and creamy sauces) or Mexican dishes with corn tortillas (hold the cheese and sour cream), offer naturally safer choices.

Conclusion: Thriving, Not Just Surviving, on a GF/DF Diet

Removing gluten and dairy from your diet doesn't have to be a journey of deprivation. By focusing on the vast array of fresh, whole foods and embracing the high-quality alternatives available, you can create a diverse and delicious meal plan. The key is knowledge: understanding which foods are naturally safe, how to read labels for hidden ingredients, and how to communicate your needs when dining out. With a little practice, this way of eating will feel less like a restriction and more like a vibrant, healthy lifestyle choice.

Frequently Asked Questions

Yes, many brands offer gluten-free bread and pasta made from alternative flours like rice, corn, chickpea, or quinoa. Just be sure to check the ingredients to ensure they are also dairy-free and look for a certified gluten-free label.

You can get calcium and Vitamin D from fortified plant-based milks and yogurts. Other good sources include leafy greens like kale and spinach, fortified orange juice, fatty fish like salmon, and calcium-rich legumes and seeds.

To add creaminess, you can use full-fat coconut milk, cashew cream (made by blending soaked cashews), or nutritional yeast for a cheesy flavor in sauces and soups.

No. You should always read the ingredient labels on spice blends, sauces, and marinades, as they can sometimes contain hidden gluten or dairy-based thickeners or flavorings.

An easy breakfast is a smoothie made with a dairy-free milk base, fruit, and a handful of spinach. Another option is scrambled tofu with your favorite vegetables and spices.

Absolutely. Good snack options include fruits, vegetables with hummus or guacamole, nuts and seeds, rice cakes with sunflower seed butter, or certified gluten-free and dairy-free trail mix.

While most vegan products will be dairy-free, you should still check the label to ensure they are also gluten-free. Some vegan products may contain gluten-based ingredients for texture or binding.