How To Create A Gluten And Dairy Free Diet

Need to know how to create a gluten and dairy free diet? Maintaining a diet free of gluten and dairy can oftentimes be tricky. Those who forego the intake of wheat and dairy products are often at a risk for developing deficiencies in nutrient areas like calcium, fiber, iron, zinc, magnesium, and vitamin D and B. Therefore, the real trick to maintaining a healthy diet free of gluten and dairy is finding loads of other foods jam packed with these nutrients. Here are a few ideas to get you started on your gluten and dairy free diet.

1. Eat more almonds. Instead of going for a wheat-based product, try out breads made from almonds or other such nuts. Almonds are one of nature's best sources of vitamin E, and this is something you're going to need with a gluten and dairy free diet. Some grocery stores even carry milk derived from almonds that's also rich in calcium. Who would have thought that one nut could do so many things?
2. Become acquainted with the world of rice. White rice, brown rice, red rice, black rice, long cut, rice-in-a-bag, eat it all! Rice is a good source of manganese and magnesium, and also has it's own fair share of iron and zinc mixed in. While you're at it, you might as well pick up some rice milk and master the gluten and dairy free diet in one swoop!
3. Add gluten-free flours to your intake. These include potato, soy, rice, flax and corn, just to name a few. You can find gluten-free flours prepared in almost any way imaginable, and loaded with the nutrients you would otherwise be missing. Most gluten-free flour foods even taste like their wheat counterparts, so you might not even be able to tell the difference between your old and new dietary choices!

Maintaining a gluten and dairy free diet may sound like a daunting task, but if you know where to go for the foods you need, you'll automatically be ahead of the game. Check out your local grocery store's health food section and you may be surprised at how easy maintaining a gluten and dairy free diet really is.