Gluten-Free & Dairy-Free Shopping List
Stock your pantry and refrigerator with these fresh and healthy gluten-free and dairy-free foods. This is a great grocery list to start from if you want to eat healthy, but you should always be sure they fit your specific health needs. You also want to be sure that they are eaten fresh, organic, and unprocessed if possible.
When in doubt use THE 150 YEAR RULE: If it wasn't around 150 years ago, you shouldn't eat it!
If your great-grandfather didn't eat it, you should probably consider not eating it.
|1 Package Chicken Breasts||Ginger Root|
|1 Whole Chicken||Gluten Free Melba Rounds/td>|
|1 Package Chicken Breasts||Ginger Root|
|2 Bottles Kiefer||Gluten Free Pretzels|
|2 Package Flank Steak||Grapes|
|3 Dozen Eggs||Green Beans|
|6 Green Peppers||Ground Turkey|
|6 Sweet Potatoes||Honey|
|Bananas||Large Bag Onions|
|Block of Cheese||Large Box Spinach|
|Brown Rice||Large Romaine Lettuce|
|Canned Garbanzo Beans||Pears|
|Canned White Northern Beans||Ginger Root|
|Celery||Plain Greek Yogurt|
|Coconut & Safflower Oil||Raisins/ Craisins|
|Ezekiel Bread||Tortillas Gluten Free Variety|
|Fresh Salsa||Whole Chicken|
Why Are These Foods So Special?
These foods were chosen because they have special properties like:
- Good Fats
- Anti-inflammatory Properties
For those of you who ARE NOT sensitive to gluten and dairy, try this more traditional, but healthy whole foods shopping list.
And no, it's not more expensive to eat healthy.
Gluten Free & Dairy Free Recipes
Our Healthy Living Whole Foods Cookbook has lots of gluten-free and dairy-free recipes. Use the cookbook's online search tools to find exactly what you are looking for. You can check the "Gluten Free" and/or "Dairy Free" box to see only those types of recipes. Enjoy and share what you like with your family and friends!
Is Buying Gluten-Free & Dairy-Free More Expensive?
Buying gluten-free and dairy-free can be more expensive in some instances -- however, you may be paying it forward to avoid future health expenses. The price of gluten-free and dairy-free foods today, while slightly more expensive than their allergenic or sensitivity-inducing counterparts, has been on a decline over the past few years. This is due to the replacements of common foods containing gluten, like bread, pasta, and milk substitutes like almond milk. However, opting for gluten-free and dairy-free lifestyles can prevent and ameliorate many potential health conditions, making it more cost-effective for individuals with allergies and sensitivities over the long-term.
How to Shop for Gluten-Free & Dairy-Free Foods
Shopping for gluten-free and dairy-free foods may not be as difficult as you think. Not only are many of the foundational foods we eat gluten-free and dairy-free, but products market to other groups, such as vegans, also guarantee the absence of milk-based ingredients! Further, shopping gluten and dairy free fits well within the recommendations for many other proposed healthy eating habits, such as shopping the perimeter of the store or buying more whole foods with fewer ingredients. So grab your pen and paper or pull up the notes on your phone, and let's get started!
Raw and Unprocessed
First, try to buy raw and unprocessed foods to cook from scratch yourself. By doing this, you can control and eliminate a lot of the unnecessary additives in your food and become more aware of the ingredients you ingest. Raw and unprocessed foods often have fewer ingredients in them as opposed to their cooked and processed counterparts. The culmination of a diet based on processed foods, each with many of their own additives, not only contribute to you ingesting foods that are not necessary to your diet or health but also open more opportunities to expose yourself to gluten or dairy-contaminated foods.
There are plenty of foods that are naturally gluten-free that may have been sitting right under your nose. One great thing about many of the gluten-free substitutes in our diets: they can often be bought in bulk and have long shelf lives! Buying naturally gluten-free and foods like quinoa, millets, and teff in bulk when they are at a reduced price can help you stock up on these healthier ingredients and always be prepared (avoiding impulse or convenience buys). Many other foods are also gluten-free like fruits, vegetables, and meats! Speaking of which...
Fruit, vegetables, meat, eggs, nuts, and rice are all naturally gluten-free and dairy-free. Not only are these foods the foundation of our well-balanced diet, but they are also gluten and dairy sensitivity approved! Buy them while in season and save the remainders in the pantry or freezer to stay cost-effective. These foods are foundational for a reason, and investing more into these food groups can help you to avoid the oversaturated carb-loaded (and often gluten and dairy-filled) diet so common in the U.S., aiding your health and wellness journey as well as respecting the foods your body likes and dislikes.
What is Gluten?
Gluten is a type of protein commonly found in wheat, rye, barley, and triticale, which acts as a glue to help food maintain its shape. This glue-like property gives bases like dough elasticity and the ability to rise during baking. There are two main proteins in gluten: glutenin and gliadin, and gliadin is responsible for most of the negative health effects associated with gluten. However, gluten does not necessarily affect all people negatively. According to the Harvard School of Public Health, there is no data to support the prevalent association of gluten with heart disease, in fact, there is data suggesting that gluten avoidance in those who are not sensitive or allergic is correlated with increased heart disease risks.1
Common Foods that Contain Gluten
Gluten is present in many of the foods common to the typical American diet in today's world due to the oversaturation of carbs like breads and pastas in many of our community and convenience meals. Some of these foods include:
- Pastries and Sweets
Why Go Gluten Free?
Gluten has been a big target for the dietary and wellness media for a few years, but who actually is at risk and should be avoiding products containing gluten? Should everyone? There are two main groups that are negatively affected by gluten: those with Celiac Disease and those with Non-Celiac gluten sensitivity.
Celiac disease is an autoimmune disorder and the most severe form of gluten intolerance, affecting approximately 1% of the population. As an autoimmune disorder, the body attacks itself, specifically ingested gluten, which damages the lining of the gut, causing nutrient deficiencies, anemia, and severe digestive issues.
Non-Celiac Gluten Sensitivity
Those who face issues of gluten sensitivity but do not test positive for Celiac disease are a part of a group known as non-Celiac gluten sensitivity. Research is limited in the number of individuals affected, but estimates consider up to 13% of the population could fall within this group. Symptoms of non-Celiac gluten sensitivity include diarrhea, stomach pain, tiredness, bloating, and depression. Non-Celiac gluten sensitivity is not yet fully explored, but it is hypothesized that some individuals who fall into this category may suffer gluten sensitivity symptoms due to other causes and/or conditions.
- Fish and Seafood
- Fruits and Vegetables
What is Dairy-Free?
Dairy-free can simply be defined as a diet free from milk-based ingredients, including casein, whey, lactose, and milk fat. Eggs are not included in dairy-free diets and are allowed. Dairy-free diets cater well to those who are negatively affected by consuming dairy, either by allergy or sensitivity. Symptoms can be triggered by small or large intakes of dairy, depending on the individual.
Common Foods that Contain Dairy
- Ice Cream
Health Benefits of Dairy
Milk and dairy foods can be healthy to the larger population who does not suffer with related allergies or sensitivities. For these individuals, milk and dairy foods can be a source of calcium and vitamin D, as well as other proteins and essential nutrients.2 Further, the American Heart Association recommends 2-3 servings of fat-free or low-fat milk for adults and children, and 3-4 servings for teenagers and older adults per day.3 However, for those who cannot consume dairy-based products, the alternatives can still provide many of these benefits, and these benefits can also be provided through dietary supplements or more diversity in the diet.
There are several reasons why an individual may choose to go dairy-free, whether due to allergy and sensitivity or other factors, such as avoiding allergens and sensitivities, decreasing high insulin levels, and reducing inflammation.
Milk Allergies and Sensitivities
Milk allergies and sensitivities can cause mild to severe adverse symptoms after ingesting the dairy, including bloating, diarrhea, and excess flatulence. If you suffer from these symptoms, changing to a dairy-free diet may be a way to improve these effects, as well as improve digestion.4
Groups Most at Risk for Lactose Intolerance
Lactose intolerance is the most common sensitivity to dairy, specifically the lactose enzyme, which the body cannot digest. There are several common risk factors that can help you gauge how at risk you are, including:4
- Increasing Age (often adulthood)
- Ethnicity (people of African, Asian, Hispanic and American Indian descent)
- Premature birth
- Diseases affecting the small intestine (Celiac and Chron's)
Decrease Insulin Levels
If you suffer from raised insulin levels, dairy-free diets may offer a means to help lower them, as dairy products have been shown to raise insulin levels, with studies demonstrating a relationship between dairy consumption and insulin resistance.5
Inflammation has in some cases been attributed to dairy-consumption. Replacing diary foods with dairy-free substitutes may be a way to help decrease the inflammation, as dairy is high in saturated fats -- plentiful in cheese and dairy products -- which are known to cause inflammation.6
To all of the above mentioned foods that contain dairy, all are available in non-dairy options, primarily consisting of almond, oat, coconut, and soy milk bases. Milk, butter, cheese, yogurt, cream, and ice cream, among other dairy foods, can be produced with non-dairy milks, making them largely acceptable to those plagued by dairy allergies and sensitivities.
The Bottom Line
Dairy and gluten are not necessarily the evil enemy proposed by today's media, however, the concerns surrounding them are not entirely fictional, and there are many whose health conditions do correlate with adverse effects from dairy and gluten. Understanding the risk factors, getting checked by your doctor, and developing a means of shopping to appease your body's nutritional desires is a critical step on your wellness journey. Learning about these ingredients and developing the appropriate habits and lifestyle choices can be affordable and simple with a little research and motivation, and we wish you luck on your journey.