Is there anyone out there following both a Gluten free and Dairy free diet that could help me? I'm new at this and struggling with ideas

Hi, I've recently been told im both gluten and diary intollerant, and im also not able to eat the following:

- peppers (seasoning, sweet, hot, any!)

- apples and pears

- scallops (specfifically, other shellfish and fish are fine)

- poatoes are border line (she told me don't worry too much about this)

- and ive just noticed soybean is also on the list (i had thought of going to soybean for a diary alternative i guess that won't be happening now)

As you can imagine this is going to be highly restrictive for me and i have to say im not eating alot. Im currently renting a room so dont have too much space to store or prep food ie batch cooking probably isnt viable for me. And im single so ill need to consider that when buying fresh foods as i cant get through them all before they go off.

If anyone can help me with some food ideas that would be great. I did want to lose a little weight (im a small 12, so more toning up than extensive actual weight loss, my natural body size is a large 8) so before being told about my intollerances i had stopped eating both bread and potatoes for a few weeks or so. I'm a bit of a sugar fiend so although ive replaced my chocolate and sweets (never grew out of it!) cravings with fruit, im now definitely suffering from fruit cravings.

I've only been following the new diet since Thursday evening but had dinner plans both Friday and Saturday night which despite being in some lovely restaurants left me eating very plain unseasoned food (fish and chicken) with chips, i never normally eat chips (i dont really like them) but neither restaurant choices had fresh vegetables, 1st one too posh and 2nd too brasilian ie peppers galore!

I've been into Sainsbury's and looked at the free from section and brought some soy milk and soy yoghurts as dairy alternatives (not realising i wasnt supposed to be having soy either) and have also brought a lot of fruit and some salad bits.

Can someone help me with where to go to get suitable food please and some ideas on what these might be? Thank you so much! I'm sure there is more to it than just visiting the free from asile in supermarkets is there? I don't want to eat unseasoned chicken and veg everyday, already feeling like this is an impossible feat, and its definitely not affordable either!

Thanks in advance for your help and so sorry about the long message! Sasays x

33 Replies

  • I forgot to say i found this website which looks good but i dont want to go and bulk buy a cupboard full off stuff that i dont actually like, any recommendations would be great.

    I'm going shopping tonight and will pick up some

    - sweet potatoes

    - rye bread

    - 'pure' sunflower spread (presuming they have it)

    - chicken breasts

    - GF flour

    - coconut DF yoghurts (if supermarkets do them!? Do they? Any recommendations on a brand i should be looking out for?)

    - Seasoning or sauce (Any recommendations? Pretty sure i won't be able to pick up any kind of sauce as they'll all be gluten or dairy right? any recommendations?)

    - Rice? Is rice ok to have?

    Is there some sort of website where you can just type a food in a seach box and it tells you if it has dairy or gluten in? Please say yes! That'd be amazing!


  • Join Coeliac .com they have a book and online guide that you can check everything on. Be careful of own brand tomato ketchup, I have been caught out by this, I know the one asda does has lactose, it is not the only one. But ketchup is mostly ok, Lellymay

  • Hi Sasays

    That's quite a list of food you have there! No wonder you're struggling.

    Firstly can I ask who has told you not to eat all these items? Is it someone medical i.e a GP or dietician?

    Not eating gluten is a really biggie so how do you know your a gluten sensitive?

    I am a dairy and soya intolerant vegetarian Coeliac. Like you I have had to make many adaptions to my diet - and you're right it isn't easy. I am more than willing to try and help you, however it would be most helpful to know these answers to be able to give you the most relevant advice.

    I know you said you rent a room, does this mean you have access to a fridge and cooker?

    Btw, Rice is okay to have but Ryebread certainly isn't if you are sensitive to gluten!

  • Hi, thanks for your response. I have had problems with food for many years, ive previously been to my GP and referred to a dietitian who was useless to say the least, she recommended that i have an ultra balanced diet (i already eat pretty heathily!) and have more calcium and fibre even though i told her i suspected gluten was an issue and had already switched to lactose free to no avail. Needless to say within a few days on her instruction of focing myself to eat all the foods i know negeatively effect me i was feeling pretty sick! Anyway ive now gone to a hoemopathist who has pinpointed these foods for me. In the nicest way possible i dont want to go into who has the medical authorisation to say what you can and cant eat, i just want to give it a go for the two months she specified and see how i get on. My understanding is that peppers are a flammatory and they are to be avoided currently but it shoudlnt be required to be a longer term change. I can already tell im less lethargic, achey and bloated in the past few days than previously its just the finding out what i can and cant eat and where to get these things from that is the problem. I'm not coelic just a suspected intollerance.

    Yep i do have a fridge but i only have half a shelf and the cooker is available but im not a great cook and hate cookig with other people in the kitchen which there so often is. I'm looking to move but thats another drama of many in itself.

    Can i ask what is your normal week food wise? Breakfasts, lunches, dinners, snacks. I love flavours but im at a loss as to how to include these in the diet.

    Thanks so much for your help...

  • my boyfriend is a coeliac and gets his bread and flour on prescription so if u hav been diagnosed u shud do that as it saves money, buying gf bread and flour is expensive x

  • Thanks for your response. I'm not coeliac though, im intollerant, so i wouldnt be able to get anything via prescription etc, thanks though, would be good to know if i was x

  • Hi Sasays

    Celiac UK have a list of foods that are gluten free. They list own brand supermarket goods as well. Well worth checking! Good luck!

  • Fab thanks, didnt realise they did a directory, thats great! Shame its not free

  • Hi Sasays

    I strongly recommend that you go and get a Coeliac blood test asap (that is if you haven't already!), before you give up the gluten completely. It's essential to rule out any possibility of having Coeliac Disease, plus it's very easy to do - just ask your GP for it. Once you go gluten-free it is very difficult to go back and have this blood test done because your antibody levels drop and the results become practically useless.

    You're right - no one does have the authority medically to decide what you can and can't eat, that's your decision and yours alone. However wouldn't it be far better to have ALL the facts upon which to base this decision?

    Now I'm not saying you're not gluten sensitive – you may well be, because you can be gluten sensitive without being a Coeliac; but I do think you need to be checked out properly. You could then go on to do your two month trial as you want to do.

    The reason for me giving you this type of advice and for taking this line, is that I stupidly played around with my diet for years without going to the GP for support. Like you I initially thought I had a lactose intolerance and avoided most milk products. It improved things for a while but never really resolved anything. I want to stop you making the same mistake I did...So please consider going back to your GP if you need to!

    If you have been to a homoeopath then you have probably had the IgE skin prick tests. These can be a bit unreliable as it's a method thats been around for over 100 years. IgE blood tests are much better but I'm not sure how you would have these done.

    As for foods I like to eat, I love eggs in any shape or form - especially omelettes (they are so simple to make). I find that rice noodles are convenient when I'm feeling lazy because I dump them in boiling water and put them in the microwave for a couple of minutes. I like most Orgran products because very often they are made without gluten, dairy and soya; although I didn't really like the corn pasta but I've found the buckwheat pasta very tasty and have it as a treat.

    Some of the 'free from' jar sauces are fine for me because I seem to be able to tolerate spirit vinegar. Most of the supermarkets do a version.

    If you are looking at GF pasta, check for soya in the free from versions (that one has tripped me up a few times).

    You're correct in thinking that 'Pure' vegetable spread is fine.

    Heinz beans are also okay for me, other varieties may not be gluten-free - check the label.

    I eat a variety of nuts and enjoy some of the vegan cheeses such as Violife and the soya free Cheezly (after a while you get to acquire the taste for them).

    For milk replacements I like Alpro's hazelnut and almond milks. Occasionally I will drink coconut milk. As for yoghurts, they are pretty much a distant memory.

    You can get hold of chocolate if you know where to look (and are prepared to take out a second mortgage!) but be warned that most readily available gluten and dairy free versions have soya in them.

    I could go on a lot longer about various foods but it may be better to message me if you want more detailed information/advice, rather than boring the GFG community further!

  • great information.

  • Hi sasays, all supermarkets have a list of their own foods that are gluten free and I imagine the same is true with lactose so what I would do is telephone the customer service dept's of your favourite supermarkets and your local ones and ask for their lists of suitable foods. Rye contains gluten as does wheat and barley and oats tend to be contaminated so bear this in mind.

    There are many alternatives out there for you and I would try some quinoa and this may interest you:

    If you are eating at home there are many fresh choices, so what I would do is one make a list of your favourite meals and then see how you can make these now and try and focus on what you can eat rather than what you have to avoid. We have all been there and it takes time to adapt to a new lifestyle.

    There are ready made things that are gf like falafels and onion bhaji's are a good choice as long as they are kept free from contamination.

    And just takes things one day and one meal at a time and soon it will be second nature so good luck and as for questions you just ask away.


  • Have you had a look at some fantastic freefrom chefs like Pippa Kendrick and Grace Cheetham. They have recipe packed blogs and gorgeous recipe books to buy. We sell both on our website along with chocolates and treats which are all dairy free and gluten free. We cook dairy free and gluten free at home and often post pictures of what we are eating breakfast, lunch and dinner! Good luck with your new diet, it will get easier and more varied with experience.

  • Here is my facebook page link if you are interested

  • I have plenty of free recipes on my website - gluten and dairy free plus information on nutrition and Coeliac Disease / GF

  • Hello

    My 12 year old daughter is both gluten and dairy free - not easy !!!

    Both Asda and Morrisons have a good selection of foods you could probably have.

    We find the larger the store the larger the choice !!

    I also use a company called illumi - they produce fresh ingredient products, sealed with a long shelf life. They do a range of curries, soups, sauces etc.

    They often have special offers and most of the ones she has tried she has loved !!!

  • You may be OK with the lactose-free milk and hard cheeses?? Some dairy free diets I've seen have these on them.

    Also if you cant eat apples and pears (huh?????) you can eat dried fruits - dates, almonds etc dates stuffed with home made marzipan - yum!!

    I hear what you are saying about home cooking, but one thing i love are vegetable bhajis (chilli free of course). Gram (chickpea) flour mixed with water to firm a thin paste. Mix seasoning, lots of allowable spices (cumin, coriander). and blanched vegetables into this and deep or shallow fry tablespoon sized balls of the mixture till golden. I'm assuming chickpeas are Ok???

    Rye bread is not gluten free!!! Rye has gluten in it.

    rice is ok for most gf diets.

    some of the big restaurant pizza / tapas chains (pizza express, zizzi, la tasca,) have gluten free options. They are very clued up about gf in my experience.

    btw, i wonder if you stick religiously to a gf diet whether the other issues will disappear?

  • Hi there, I am on a gluten free and lactose free diet and find by not cheating "it works" for breakfast I have gf cereal and fruit and lactose free yoghurt and lactose free milk, or egg on gf toast . Lunch can be a home made soup or gf bought packet, I have a lot of beetroot, tomato, avocado and mashed egg for lunch and then dinner chicken or fish with the veges I can digest, its plain and a bit boring but I took the advice from one of the girls on here and don't cheat anymore. wishing you well

  • Use natural ingredients and make your own

    Marilyn Le Brettons GF free cookbook contains the recipes from Barbara Powell which tell you all you need to know about GF baking - amazon have second hand copies

  • What a dilemma. Could you make a list of the things you can eat, then write a menu plan for a least a week, every week until you're happy and things have improved? What about looking into alternative spices for adding heat and flavour to your foods, fresh herbs like oregano make such a difference. Can you eat eggs? Omlettes full of veggies are delicious and quick to make. Nuts (if you're allowed and not allergic to) make lovely filling snacks for between meals. Try sweet potatoes as an alternative to normal ones, they are lovely. Hopefully, as we're heading towards spring, there will be soft fruits for you to enjoy. Fresh fish fillets wrapped in foil and cooked with slices of lemon, chopped dill and fennel can be ready in minutes: pop them in the oven and yummy! Served with wild rice, most excellent.

    Reading through the blog, it appears you have many issues with food. May I ask whether you've tried to cut out the GF ranges too? Many coeliacs and gluten sensitives cannot eat the GF ready made stuff either, sometimes they do contain gluten. A few days ago, there was a message from a blogger from NZ or Australia, and their coeliac society recommended gluten level is only 5ppm, not the 'up to' 20ppm allowed in England. It makes me wonder who is right?

    I was in a similar situation to you with dietary issues, and initially I happily cut out gluten but continued eating the ready made foods. As the symptoms lessened but didn't stop entirely I worked through what was troubling me. I'm now completely GF, dairy, alcohol and sugar free. So far, after a month, it has worked!!! I can't tell you the relief!! The diet is restrictive, yes, but so healthy. However I do appreciate two things, one I have access to kitchen and two, I really like cooking which truly helps (and I really like veggies and salad!!!).

    I hope you get things sorted! Good luck with the diet.

  • Btw, If you can stand the expense then some of Amy's canned soups are good. Be aware that some of them do contain dairy. I like the Italian Spanish and French varieties. Asda sell them for around £1.80 each. In health food stores they can cost considerably more (up to £2.39 - so second mortgage time again!). They're good if you want to be lazy and don't care about the cost.

    A cheaper way of having hearty soup might be investing £10-£15 in a slow cooker, frying off an onion, dumping this and a selection of chopped veg into it with a stock cube, herbs and around a pint or so of water. Leave to cook slowly (which can easily be 6 hours+). Hey presto...!

  • Hi, I am on a wheat, Gluten, Dairy and soy free diet so any help I can give I will. Can you have Goat milk? Goat and sheep cheeses are ok for me. I have rice, Almond or hazelnut milk, favorite is Almond. Even the prescription stuff allowed by my health authority can contain dairy so I have to be careful..DONT EAT RYE BREAD it contains Gluten, You can get Pure sunflower spread in most supermarkets but try Vitalite, its cheaper and tastes better. If you want my e-mail address I will gladly give it so you can ask away. Try to avoit tinned food unless it has a lining like the ones for sweetcorn do, one of the reasons soy causes allergies/intolerances, is that its high in nickel, which I also have to avoid. Will post more later, Best wishes, Lellymay XX

  • I would suggest caution with vitalite. It is only 22% sunflower oil, The rest is unstated/miscellaneous vegetable oils. When I tried using it, it bought on food related fatigue (which is my normal reaction to soya) - so I think it possible that it may have a percentage of soya oil in it.

  • Thanks for that, I use very little as I react even to too many carbs so avoid bread even gluten free, I use goat butter mostly. I used to react to goat and sheep products but since being on a gluten free diet ( I should have been diagnosed as a teenager as thats when the symptoms got really bad, had to wait more than 40 years!) Now after more than a year gluten free I can take them. I only use vitalite in baking..I use mostly almond flour + a little of the prescribed gluten free flour, feel much better now.

  • I am not 100% certain about the soya content of Vitalite by any means. I have just dashed off a quick email to Dairy Crest for clarification - as the subject seems to have come up. Will keep you posted...

  • According to Tesco it is free from dairy and soy, I think I enquired ages ago and they said that there veg oil varied according to supply but does not use soy, unless hey have changed. I have e-mailed them to check

  • Vitalite says soya free on the tub. I'm allergic to soya so I use this spread.

  • Hello! This is not difficult at all. It sounds like you just need to change your outlook - from what you can't eat, to what you CAN eat, and go from there. It sounds like you need to follow a mostly Paleo diet, and there are lots of recipes and ideas out there - just google "paleo" but with the additional restrictions, you're closer to a Paleo Autoimmune Diet. I have been following the Autoimmune Protocol (AIP) for almost 4 weeks now. A super great resource is She (Sarah Ballantyne) also has a book (Paleo Autoimmune Approach) with tips and recipes. This is another excellent resource: I know you're saying that you're not super handy in the kitchen, but following recipes shouldn't be too difficult. I usually choose my recipes based on what looks like it might taste good, and go from there. Stews for breakfast are amazing. My favourite lately has been butternut squash, kale & beef stew ( - I make it without the paprika. Making a stew on the weekend doesn't take a lot of time but will give you a quick breakfast all week. I also made an AIP-friendly meatloaf for supper on Friday, and had leftovers for breakfast for the past four days - yum! Make sure to eat lots of healthy fat like avocados and coconut oil so you'll feel fuller. Cook double for supper so you have leftovers for lunch the next day. Definitely eat fruits if it will help in the interim, but you might want to limit even those sugars as you get more comfortable. And always have a big salad at lunch with health olive oil (you can mix it with lemon juice or balsamic or apple cider vinegar for example). And remember, it's only hard until it's a habit and your health is so important! Good luck!

  • Hi Sasays, I think you have received some very good suggestions in response to your questions. I would only add that I am also gluten and lactose free as diagnosed by

    hospital. I use Arla milk and cream, which suits me. I always find that with the large cartons of alternative milk I tend to throw half of it away. With the Arla cream, I dilute it with water which is perfect for my breakfast cereal or if I am baking. They also make a lactose free cheese which is OK. Soya upsets my stomach as do most of the additives in pre made food. It makes for a very bland diet, especially as I am not able to eat onion and garlic either, but on the other hand, I am not starving as in some parts of the world!

  • I have Goats Milk instead of dairy and find it the nearest in terms of taste to dairy, although others I've spoken to think it doesn't smell too good.

  • I am glad you are receiving a lot of responses. I am a vegan, gluten, soy free. It has been a long journey for me but like some others have said it is adapting. I dont' eat a lot, mostly soups I make, beans, rice, potatoes, fruit. I drink smoothies mostly for the nutrients and just to get something in my stomach. I also have low blood sugar so have to eat. I try to eat small meals several times a day, but not having the desire to eat I forget sometimes.

    Sorry got off the subject of you. I wish you all the best, it can be done, just take it a day at a time and hang out here for help.

  • Oh, and may sure you get B12 and other vitamins and minerals. Just my opinion. Stay well.

  • hi sasays,

    i’m glad you have gotten a lot of suggestions to try out, so i’m not going to repeat it. have you tried any of them yet? any of them help you? you will get better. be patient.

    i’ve been on gluten and dairy free diet for about 7 years plus now. initially, i was so very frustrated until i started to create my own recipes. now i’m pretty happy with my food especially after i am able to make a dairy-free chocolate mousse & ganache! i have some no-diet-restriction foodies try it and they can’t even tell it is dairy free!

    other than dietary change, you might want to look into detox. that is something your naturopath/homeopath can be extremely helpful. our reaction to food could be due to chemical accumulation in our system from pesticide, household chemical, pots/pans/utensils and environmental pollution from drinking water, heavy mental accumulation (bottom feeders & big fishes carry more than smaller fishes). so, perhaps eating more smaller fishes and less big fishes.

    There are many things you can do to detox such as infrared sauna, epson salt bath, a good water filter system such as santevia and many more. the “5 stage filter” is the best. (warning: not all water filter system created equal.) that is, if your budget will allow you to do so. Other additional detox method, for example, is chlorgen made by Seroyal. it is fantastic in helping detoxing heavy mental from your body. of course, you need to consult medical profession to see if it works for your specific situation. and, there are many more you can do.

    in regard to dietary change, i would recommend you to switch to non GMO and organic food. You might want to get as much locally grown food as possible. the most ideal situation is to get food directly from your local organic farmer or farmer market cause many supermarket will spread chemical to even the organic food so that it will last longer. see this link:

    regarding soy allergy: do you react to non GMO and organic soy too? if you’re not sure, now is not the time to find out. wait for your body to calm down first, then you can reintroduce to find out. i’m sure your homeopath has already explained all that to you.

    regarding already made & store brought GF food & GF flour:

    be careful with that. you might not want to eat a lot of them. many of the ingredients are made out of simple carbohydrates. carbohydrates is a necessity in our diet. it would be better to have both simple and complex carbohydrates in your diet. beware of overloading with simple carbohydrates especially you mentioned that you’re concern with weight. perhaps you can considered eating less GF bread or cracker and more nuts, fruits, green vegetables, GF grains (chai seeds, quinoa etc), beans, starchy vegetables (yam, corn, pumpkin). a balance diet is always best.

    if you can’t implement all these changes all at once, that is okay. you just work on one at a time. there are websites for GF & dairy free. i’m in a process of launching my ebook for people who are gluten & dairy free. i post a free recipe on my kick-starter page and you’re welcome to try it out. that page is not active yet, but it will be in march. meanwhile, you can still go and try out the free recipe. i’d love your feedback after you try it. i hope you’ll feel better soon.

  • Hi, I am similar, no gluten or dairy. I buy Lactofree products from supermarkets. You can get milk, cheese, yoghurts. They have lactase enzyme in which helps digest the lactose in dairy products. Might be worth a try. You can also buy lactase enzyme from health food shops which you take just before eating dairy. Other than that have you tried Quinoa? Also available from most supermarkets and not too expensive.

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