After finding out that one of my clients had a gluten/dairy intolerance, it made me question my own knowledge about nutrition.
I have done my own research into this topic and it has surprised me how much I didn’t know!
What is gluten?
Gluten is a protein found in wheat, rye, barley and some brands of oats. It is what helps ingredients ”bind” or stick together. It is found in a bunch of different foods including bread, cereals, pasta, crackers etc….
What is dairy?
Most milk based products which come from some form of animal e.g. cow, sheep. It is found in cheese, milk, some yoghurt, butter etc..
Foods to avoid:
- The obvious ones – anything that has gluten or dairy listed in the ingredients e.g. wheat, cows milk, barley, rye etc…
- Cows milk, cheese (cheddar, cottage, mozzarella), whey (some protein powders), yoghurt
- Watch for cross over contamination e.g. when cooking with same knives, spoons, chopping boards. This obviously depends on how sensitive you are
Alternatives or options which are DF and/or GF:
- Fresh fruit and veg – cant go wrong with either of these two options. Try pick options which are seasonal and fresh
- Dairy free options for milk include almond, coconut, rice or soy (although I am not the strongest believe in soy products)
- Health food store/isle – most places now include GF options when cooking cakes, muffins, cookies etc… just be sure to look at the ingredients before purchasing
- Coconut flour – a great ingredient which I use often for baking banana bread, making schnitzel, pancakes
- Smoothies – these can be made DF with fresh fruit and/or veg. Maybe add a little honey for sweetness
- Nuts – a great idea for a snack whilst on the go. Maybe have a look into making your own GF museli bars
- Amaranth, buckwheat, quinoa, and rice as options to cook with as a side dish or part of a main meal
Tips when finding out you have one or both of the above intolerances:
1. Be calm – although it may seem stressful and you may have to adjust your eating habits, always remember there are people out there who may be going through the same thing
2. Talk about it – discuss options with family, friends, or even people on blogs who can offer advice or experience
3. Research – the more knowledge you have about the topic is KEY! Always read the back of products (when packaged) and if you do not know an ingredient, best bet is to leave it and try something else.
4. Branch out – this will challenge you, but it also gives you the opportunity to branch out and challenge your taste buds.
5. Be organised – this extends as far as eating out. Make sure you carry a list of options when grocery shopping and always be prepared when cooking meals. When eating out, most places will offer something that is GF or DF, but if you are worried peruse the menu or even call up ahead of time. This allows YOU to sit in control.
Any further questions, please ask!
I’ll do my best to continue doing research on other food intolerances, but if anyone has anything specific don’t be afraid to ask.
Also don’t forget to follow my instagram: ljm_healthandfitness and my facebook page https://www.facebook.com/LauraMajewskiSportScientist
Yours in health, happiness and intolerance(s),