modern grocery store with gluten free and dairy free foods on the outer isles

Help for Gluten-Free & Dairy-Free Living

Eliminating or minimizing Gluten and Dairy from your diet isn't necessary for everyone but some certainly benefit from making these lifestyle changes. Regardless, we all benefit from eating more natural, whole foods and less processed foods. Learn more about gluten-free and dairy-free nutrition options and take advantage of the educational resources, shopping list, and recipes.

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!

 
  Great Grandpa's 150 Year FOOD Rule    4:25
 

If your great-grandfather didn't eat it, you should probably consider not eating it.

Grocery Shopping List
Item Item
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
Almonds Hummus
Avocado Kalamata Olives
Bananas Large Bag Onions
Block of Cheese Large Box Spinach
Brown Rice Large Romaine Lettuce
Butter Lemon Juice
Canned Garbanzo Beans Pears
Canned White Northern Beans Ginger Root
Carrots Pistachios
Celery Plain Greek Yogurt
Coconut & Safflower Oil Raisins/ Craisins
Cottage Cheese Scallions
Feta Cheese Tomatoes
Ezekiel Bread Tortillas Gluten Free Variety
Fresh Berries Vinegar
Fresh Salsa Whole Chicken
Fresh Berries Vinegar

Why Are These Foods So Special?

These foods were chosen because they have special properties like:

  • Vitamins
  • Minerals
  • Phytonutrients
  • Carotenoids
  • Antioxidants
  • Fiber
  • Flavenoids
  • Resveratrol
  • Good Fats
  • Probiotics
  • 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.

woman grocery shopping for gluten free and dairy free foods using smartphone
Bring a shopping list and don't shop when hungry.

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.

Naturally Gluten-Free

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...

Foundational Foods

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:

  • Wheat
  • Rye
  • Barley
  • Bread
  • Pasta
  • Cereal
  • Pastries and Sweets
  • Beer

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

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.

Gluten-Free Alternatives

  • Meat
  • Fish and Seafood
  • Fruits and Vegetables
  • Eggs
  • Nuts

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

  • Milk
  • Butter
  • Cheese
  • Yoghurt
  • Cream
  • 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.

Why Dairy-Free

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

Decrease Inflammation

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

Dairy-Free Alternatives

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.

Citations:
1 https://www.hsph.harvard.edu/nutritionsource/gluten/
2 https://www.health.harvard.edu/blog/dairy-health-food-or-health-risk-2019012515849
3 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dairy-products-milk-yogurt-and-cheese
4 https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325471/
6 https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/dairy-and-inflammation

  Related Wellness Resources

We encourage you to take advantage of these FREE Wellness Resources on our website.


drawing of retro woman with a grocery list

Affordable Healthy Grocery Shopping in 30 Minutes

Ever wonder what a healthy grocery list would look like? One of the things many people tell us is that it seems too hard to change shopping habits. They feel eating healthy is harder or costlier. I can tell you shopping for whole, natural foods is less expensive, easier and much faster in the grocery store than dealing with a bunch of processed foods.


pre-load green smoothie with banana

Everyone Falls Off the Wagon Sometimes

Why is it that no matter how hard I try, the things that are not good for me still end up in my diet? This is a common question I get every week, and the simple answer is, if it's in your environment, you will eat it. Even as we have purged and purged our pantry, we are still tempted by unhealthy foods.


Gluten-Free Vegan Pancakes recipe image

Gluten-Free Vegan Pancakes

Who says you have to give up pancakes?

Serve with fresh fruit or real maple syrup.


Healthy Living Whole Foods Cookbook displaying wooden cooking utensils and recipe notepad.

Healthy Living Whole Foods Cookbook

Many people know "what" to do to be healthy, but HOW do you do it? One of the best ways we have found is to show people how we eat as a family. This customizable, whole foods cookbook features two hobby chefs! Sara Kosmiski is an amazing RAW foods expert, and Libby Wright shares good foods for beginners in healthy cooking. We hope you enjoy these recipes and encourage you to share them with your family and friends!


How to Shop and What to Eat

We are what we eat. Studies from reputable health organizations suggest that 40-60% of Americans are living with one or more chronic diseases, which negatively impacts their quality of life, reduces employment productivity, and drives up health care costs.1 Lifestyle choices, in particular, the foods we choose to put into our bodies, are making us sick. However, we do have choices regarding our nutrition.

Learn practical tips for healthy and affordable grocery shopping and consider using a list similar to the recommended natural, whole foods grocery shopping list provided to get you off to a good start!


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Pretty Skin Begins Here

Do you wonder, "What else can I do for my skin?" If you've tried over the counter solutions, chemical peels, microdermabrasion, avoiding the sun, and all sorts of other potions, you may need to re-think your skin regimen.


Assortment of Fresh Berries and Nuts on Table

Quick Healthy Snacks

Today I'd like to remind you that it's easy to do something healthy for yourself. Especially in the snacking department!


gluten free

So What's The Big Deal About Gluten?

Is Gluten Bad? Gluten just is. The problem is, it generally is not being used in the correct proportions any more. So let's take a moment to explore what gluten really is.


assorted Halloween candy

Trick or Treat? Definitely A Trick!

Ok, confession time. We've just moved to a new town, and we're trying to get the kiddos involved etc... This year, we decided to let them trick or treat. In past years we haven't done much in that way because we just couldn't handle the sugar in our house. NEWSFLASH- we still can't handle the sugar in our house!


lower female abdomen depicting celiac disease

Understanding Celiac Disease and the Relationship to Gluten Sensitivity

Celiac disease occurs for some people who have a problem processing gluten, which is a protein found in many foods. The gluten triggers an immune response that is not normal and damages the inside of the small intestine. Once that happens it is difficult to absorb the nutrients needed from the foods eaten.


young boy in suit holding money

You Can Eat Healthy Without Spending More!

One of the big myths we like to dispel is to talk about the real cost of foods. Most people believe that eating healthy is a lot more expensive than eating processed. The truth is, they cost about the same. Try this experiment and see for yourself!

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Learn more about these Professional-Grade Supplements on our website.


FirstFitness Nutrition Body Renewal 10-Day Cleanse dietary supplement

FirstFitness Nutrition 10-Day Cleanse

kit includes Reneú, LipoMax, and Fit to a Tea

Provides 3 dietary supplements to help cleanse your body of toxins, parasites, and the harmful substances that build up in your system over time.*


First Fitness Nutrition Accelerate Weight Loss Program 30 Day - Chocolate Paradise dietary supplement

FirstFitness Nutrition Accelerate

Chocolate Paradise, Tropical Créme

Accelerate your weight loss by combining three powerful products that support fat burning, curb appetite, cleanse, detoxify, and balance nutrition.*


FirstFitness Nutrition Boost Weight Loss Program - 30 day dietary supplement kit

FirstFitness Nutrition Boost

Boost your weight loss by combining two powerful products that support fat burning, curb appetite, and cleanse and detoxify the body.*


First Fitness Nutrition Reneú 100 capsule dietary supplement

FirstFitness Nutrition Reneu

100 vegetarian capsules

Supports cleansing and detoxification of inner body and colon to help enhance absorption of food, vitamins, and minerals and optimize weight loss.*


First Fitness Nutrition Transformation Weight Loss Program - 30 Day dietary supplement

FirstFitness Nutrition Transformation

Chocolate Paradise, Tropical Créme

Transform your body with four powerful products that support fat burning, curb appetite, cleanse, detoxify, balance nutrition, and smooth cellulite.*


NuMedica Gluten Support GI Restore Powder - 30 svgs professional-grade supplement

NuMedica Gluten Support GI Restore Powder

30 servings

Supports immune system health, digestive health, and may accelerate the healing of body tissue.


NuMedica Gluten Support Packs - 30 packs professional-grade supplement

NuMedica Gluten Support Packets

30 daily packs

Support a gluten-free lifestyle by enhancing immune system health and reducing chronic inflammation in the body.


NuMedica Glutenza - 60c professional-grade supplement

NuMedica Glutenza

60 capsules

Contains prebiotics and probiotics to support optimum digestive health by assisting the breakdown of gluten proteins consumed by eating grains.


NuMedica PrenuPhase 90 Capsule professional-grade supplement

NuMedica PrenuPhase

90 capsules

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  • Content

    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!

     
      Great Grandpa's 150 Year FOOD Rule    4:25
     

    If your great-grandfather didn't eat it, you should probably consider not eating it.

    Grocery Shopping List
    Item Item
    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
    Almonds Hummus
    Avocado Kalamata Olives
    Bananas Large Bag Onions
    Block of Cheese Large Box Spinach
    Brown Rice Large Romaine Lettuce
    Butter Lemon Juice
    Canned Garbanzo Beans Pears
    Canned White Northern Beans Ginger Root
    Carrots Pistachios
    Celery Plain Greek Yogurt
    Coconut & Safflower Oil Raisins/ Craisins
    Cottage Cheese Scallions
    Feta Cheese Tomatoes
    Ezekiel Bread Tortillas Gluten Free Variety
    Fresh Berries Vinegar
    Fresh Salsa Whole Chicken
    Fresh Berries Vinegar

    Why Are These Foods So Special?

    These foods were chosen because they have special properties like:

    • Vitamins
    • Minerals
    • Phytonutrients
    • Carotenoids
    • Antioxidants
    • Fiber
    • Flavenoids
    • Resveratrol
    • Good Fats
    • Probiotics
    • 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.

    woman grocery shopping for gluten free and dairy free foods using smartphone
    Bring a shopping list and don't shop when hungry.

    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.

    Naturally Gluten-Free

    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...

    Foundational Foods

    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:

    • Wheat
    • Rye
    • Barley
    • Bread
    • Pasta
    • Cereal
    • Pastries and Sweets
    • Beer

    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

    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.

    Gluten-Free Alternatives

    • Meat
    • Fish and Seafood
    • Fruits and Vegetables
    • Eggs
    • Nuts

    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

    • Milk
    • Butter
    • Cheese
    • Yoghurt
    • Cream
    • 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.

    Why Dairy-Free

    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

    Decrease Inflammation

    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

    Dairy-Free Alternatives

    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.

    Citations:
    1 https://www.hsph.harvard.edu/nutritionsource/gluten/
    2 https://www.health.harvard.edu/blog/dairy-health-food-or-health-risk-2019012515849
    3 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dairy-products-milk-yogurt-and-cheese
    4 https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232
    5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325471/
    6 https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/dairy-and-inflammation
  • Resources

      Related Wellness Resources

    We encourage you to take advantage of these FREE Wellness Resources on our website.


    drawing of retro woman with a grocery list

    Affordable Healthy Grocery Shopping in 30 Minutes

    Ever wonder what a healthy grocery list would look like? One of the things many people tell us is that it seems too hard to change shopping habits. They feel eating healthy is harder or costlier. I can tell you shopping for whole, natural foods is less expensive, easier and much faster in the grocery store than dealing with a bunch of processed foods.


    pre-load green smoothie with banana

    Everyone Falls Off the Wagon Sometimes

    Why is it that no matter how hard I try, the things that are not good for me still end up in my diet? This is a common question I get every week, and the simple answer is, if it's in your environment, you will eat it. Even as we have purged and purged our pantry, we are still tempted by unhealthy foods.


    Gluten-Free Vegan Pancakes recipe image

    Gluten-Free Vegan Pancakes

    Who says you have to give up pancakes?

    Serve with fresh fruit or real maple syrup.


    Healthy Living Whole Foods Cookbook displaying wooden cooking utensils and recipe notepad.

    Healthy Living Whole Foods Cookbook

    Many people know "what" to do to be healthy, but HOW do you do it? One of the best ways we have found is to show people how we eat as a family. This customizable, whole foods cookbook features two hobby chefs! Sara Kosmiski is an amazing RAW foods expert, and Libby Wright shares good foods for beginners in healthy cooking. We hope you enjoy these recipes and encourage you to share them with your family and friends!


    How to Shop and What to Eat

    We are what we eat. Studies from reputable health organizations suggest that 40-60% of Americans are living with one or more chronic diseases, which negatively impacts their quality of life, reduces employment productivity, and drives up health care costs.1 Lifestyle choices, in particular, the foods we choose to put into our bodies, are making us sick. However, we do have choices regarding our nutrition.

    Learn practical tips for healthy and affordable grocery shopping and consider using a list similar to the recommended natural, whole foods grocery shopping list provided to get you off to a good start!


    woman's face illustrating good and bad skin

    Pretty Skin Begins Here

    Do you wonder, "What else can I do for my skin?" If you've tried over the counter solutions, chemical peels, microdermabrasion, avoiding the sun, and all sorts of other potions, you may need to re-think your skin regimen.


    Assortment of Fresh Berries and Nuts on Table

    Quick Healthy Snacks

    Today I'd like to remind you that it's easy to do something healthy for yourself. Especially in the snacking department!


    gluten free

    So What's The Big Deal About Gluten?

    Is Gluten Bad? Gluten just is. The problem is, it generally is not being used in the correct proportions any more. So let's take a moment to explore what gluten really is.


    assorted Halloween candy

    Trick or Treat? Definitely A Trick!

    Ok, confession time. We've just moved to a new town, and we're trying to get the kiddos involved etc... This year, we decided to let them trick or treat. In past years we haven't done much in that way because we just couldn't handle the sugar in our house. NEWSFLASH- we still can't handle the sugar in our house!


    lower female abdomen depicting celiac disease

    Understanding Celiac Disease and the Relationship to Gluten Sensitivity

    Celiac disease occurs for some people who have a problem processing gluten, which is a protein found in many foods. The gluten triggers an immune response that is not normal and damages the inside of the small intestine. Once that happens it is difficult to absorb the nutrients needed from the foods eaten.


    young boy in suit holding money

    You Can Eat Healthy Without Spending More!

    One of the big myths we like to dispel is to talk about the real cost of foods. Most people believe that eating healthy is a lot more expensive than eating processed. The truth is, they cost about the same. Try this experiment and see for yourself!

  • Supplements

      Supplement Referrals

    Learn more about these Professional-Grade Supplements on our website.


    FirstFitness Nutrition Body Renewal 10-Day Cleanse dietary supplement

    FirstFitness Nutrition 10-Day Cleanse

    kit includes Reneú, LipoMax, and Fit to a Tea

    Provides 3 dietary supplements to help cleanse your body of toxins, parasites, and the harmful substances that build up in your system over time.*


    First Fitness Nutrition Accelerate Weight Loss Program 30 Day - Chocolate Paradise dietary supplement

    FirstFitness Nutrition Accelerate

    Chocolate Paradise, Tropical Créme

    Accelerate your weight loss by combining three powerful products that support fat burning, curb appetite, cleanse, detoxify, and balance nutrition.*


    FirstFitness Nutrition Boost Weight Loss Program - 30 day dietary supplement kit

    FirstFitness Nutrition Boost

    Boost your weight loss by combining two powerful products that support fat burning, curb appetite, and cleanse and detoxify the body.*


    First Fitness Nutrition Reneú 100 capsule dietary supplement

    FirstFitness Nutrition Reneu

    100 vegetarian capsules

    Supports cleansing and detoxification of inner body and colon to help enhance absorption of food, vitamins, and minerals and optimize weight loss.*


    First Fitness Nutrition Transformation Weight Loss Program - 30 Day dietary supplement

    FirstFitness Nutrition Transformation

    Chocolate Paradise, Tropical Créme

    Transform your body with four powerful products that support fat burning, curb appetite, cleanse, detoxify, balance nutrition, and smooth cellulite.*


    NuMedica Gluten Support GI Restore Powder - 30 svgs professional-grade supplement

    NuMedica Gluten Support GI Restore Powder

    30 servings

    Supports immune system health, digestive health, and may accelerate the healing of body tissue.


    NuMedica Gluten Support Packs - 30 packs professional-grade supplement

    NuMedica Gluten Support Packets

    30 daily packs

    Support a gluten-free lifestyle by enhancing immune system health and reducing chronic inflammation in the body.


    NuMedica Glutenza - 60c professional-grade supplement

    NuMedica Glutenza

    60 capsules

    Contains prebiotics and probiotics to support optimum digestive health by assisting the breakdown of gluten proteins consumed by eating grains.


    NuMedica PrenuPhase 90 Capsule professional-grade supplement

    NuMedica PrenuPhase

    90 capsules

    Powerful carb and blood sugar controller that provides comprehensive glycemic and metabolic management support.


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* There is NO GUARANTEE OF SPECIFIC RESULTS for the products or services offered and the RESULTS CAN VARY for each individual. These statements have not been evaluated by the Food and Drug Administration. These products and services are not intended to diagnose, treat, cure or prevent any disease.

NuMedica and FirstFitness Nutrition may be promoted and sold on the internet ONLY by Authorized Providers who have been approved by, and have registered their website domain with these companies. They strictly prohibit, and actively monitor, the UNAUTHORIZED SALE or RESALE of their products in ALL online public shopping portals including Amazon, eBay, and others and into other countries. All products purchased in SupplementRelief.com are for PERSONAL USE ONLY and CANNOT BE RESOLD to others. Please report violations of Provider Policy to NuMedica at 800.869.8100 and to FirstFitness Nutrition at 800.621.4348.

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