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Gluten Free & Dairy Free - Basic Shopping List For A Beginner
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Hi

 

I was diagnosed celiac 8 months ago, but have been accidentally getting sick - I think mainly due to cross contamination as my boyfriend is a chef and sometimes brings things home, and eats a lot of things in the house containing gluten.  Our kitchen is really small so it's hard to be 100%.  Yesterday I saw my doctor as I keep being ill with lethargy, headaches, diarrhea and bloating/pain and she said to eliminate any dairy and soy from my diet as well.  What I'm asking for is ideas for a basic shopping list or meal ideas as it's quite hard to eliminate all 3 (e.g. dairy free cheese substitutes have soy in them).

 

Do you have any go-to things to make or that you always buy?  I'm a keen cook so being adventurous isn't a problem.  Unfortunately/fortunately (depending how you look at it) I'll eat anything and everything so cutting all this out is frustrating and confusing for me - although I have to get used to it for my health.

 

 

Thanks in advance

Heather

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Ads by Google:

Things to try eating:

 

Eggs: chicken, quale

meat chicken, beef, pork, fish, turkey, duck, bison, buffalo, yak, elk, lamb,

nuts almonds, hazelnuts, pecans, walnuts, macademia nuts, pine nuts, cashews peanuts, pistachios, brazil nuts

Coconut flour and milk.

Seeds:  sunflower seeds, pumpkin seeds

Vegetables (usually from the garden)  beets, string beans, broccoli, fennel bulb, peas, jerusalem artichokes, sweet potatoes, turnips, radishes, lettuce, swiss chard, collard greens, spinach, carrots, brussel-sprouts, kale, zucchini, cucumber, celery, cauliflower, beans such as kidney, lima, black white, pinto and garbanzo.

Fruits:  avocados, apples, pears peaches, strawberries, cherries, raspberries, blueberries, mango, pineapple, star fruit, bananas

 

I am sure there are more, but I must be done.

D

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I do not have a good shopping list, but I do have some things to keep an eye out for. I'm on the "Crazy, Insane we don't know what's wrong with you" diet, too.  What I try to do is mostly eat light meats like fish and chicken, and cut way down on the grains because they tend to make me tired. That white buckwheat cereal is my daily source of "grains" but it's technically a legume, so that all works out.

Pocono's or Bob's Red Mill are both a good source for this.

 

I tend to buy a lot of kale (dietitian recommended) I use it as a filler for pretty much every meal. I even put it in a shake for breakfast! I rely  a lot on Plantfusion protein powder for sensitive days, and if things get really bad, I go on a gelatin diet-- using sweeteners sparingly.  I use coolaid for flavoring, and a combination of coconut sugar and lo haung sweetner (nectrisse).  Plus some salt and coconut aminos to keep the electrolytes happy.  Coconut water is a secondary backup for these sensitive days.

 

Kipper snacks, for whatever reason seem to be processed without all the hidden evil thickeners and "texture enhancers". I don't know how you feel about smoked fish, but it's very tasty, cheap and easy to find in your mega-mart. I rely heavily on salads made from various greens including kale cabbage and spinach, then add cooked gluten-free millet and the fish. Then I make a vinaigrette with rice bran oil and various vinegars. Apple cider is the easiest to trust, and is good for what ails you.

 

When it comes to keeping soy out of your diet, there are some hidden places where it shows up that you have to be extra careful.

 

Keep an eye on oils, ESPECIALLY vitamins. They think soy is healthy, so they put soy in everything.  Check your  canned tuna and chicken, plus all broth. Even gluten free companies put soy into things.  Also, the biggest and hardest one to catch, is keep an eye out for ANYTHING that has lecithin in it.  It used to be all lecithin was taken from eggs-- but these days it's all from soy. So unless you find a brand (like So Delicious coconut milk and Silk Almond milk) that specifically states that the lecithin comes from sunflower sources, assume it's from soy and don't buy it.  I have to pay twice as much for my vitamin D because the cheaper brands put it in soy oil.  :(
 

I will say that Enjoy LIfe is pretty good about avoiding soy, in their most allergenic products. Even their chocolate! It's even good! It's the bittersweet chocolate chips that are the least allergenic. They don't have dairy or soy in them, which is a tough tough thing to find.

But when it comes to soy you can't make any assumptions. 

 

Hope some of this helps.

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When it comes to keeping soy out of your diet, there are some hidden places where it shows up that you have to be extra careful.

 

Keep an eye on oils, ESPECIALLY vitamins. They think soy is healthy, so they put soy in everything.   I have to pay twice as much for my vitamin D because the cheaper brands put it in soy oil.   :(

 

I will say that Enjoy LIfe is pretty good about avoiding soy, in their most allergenic products. Even their chocolate! It's even good! It's the bittersweet chocolate chips that are the least allergenic. They don't have dairy or soy in them, which is a tough tough thing to find.

But when it comes to soy you can't make any assumptions. 

 

Hope some of this helps.

i have this issue as well - i'm going to talk to my doctor about getting my vit D *not* in soy oil.  i find myself putting off taking it because no time is convenient to get 'soyed' lolz - i asked the pharmacy about it but they were all like:  duh -  so i am going to be firm with my doc.  i started feeling so much better when i started taking the vitamin D; i don't want to mess it up by balking at soy oil.

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Thanks that's really helpful :)

 

Yep I'm really tired of feeling constantly fatigued at the moment, all I can put it down to is not getting enough/the right mix of vitamins and also traces of soy in things that I'm not aware of.  I didn't know about the lecithin so that's one to look out for.  For now I'm on the 'eat as plain and boringly as possible' diet haha.

 

Oh well, onwards and upwards! 

 

Thanks

H :)

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There are so many places to find hidden gluten that I wouldn't rule it out as the main source of your problems just yet. There is a whole list of things that need to be duplicated or replaced in your kitchen in order to avoid cross contamination if you haven't done so already. With the leftovers coming home with your boyfriend, I'd say duplicate, color code, and hide your gluten-free cuttingboards/utensils/etc. in a separate cupboard that he's not allowed to go near. And I have yet to eat out and not get glutened, even from salad or supposedly gluten-free menus.

My sister just got glutened by "caramel" in ginger ale, "natural flavor" in her yoghurt, then surprise when she realized that not all tea was gluten free. Poor thing. She really is trying. Liquor or beer? Lots of glutens in those. I still haven't finished replacing my makeup, lipstick and eyeshadow both likely culprits. 

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I didn't think of those - thanks.  Yep I'm still in the process of trying to replace everything.  Considering how sensitive my stomach is at the moment, it's quite difficult to know what the problem is as most things seem to be due to the extent of the damage I've done.  The doc said I'll probably never have kids which is a bit sad and has got me down the past few days.  I guess all I can do now is try to do the best I can in terms of what I'm eating.  My boyfriend is a chef so most nights he eats at work and I eat at home, that makes it much easier for us in terms of cross contamination etc.  Last night however he had the gluten, wheat and soy free soup I made (loads of veggies and chickpeas) and loved it! I was really pleased :)

 

I know what you mean about eating out - we've kind of put a stop to that until I get a bit better because I'm having the same issue.  Everytime I go out anywhere it seems to be either a  problem for the place, or they don't take it seriously.  I think people just think I'm being fussy, or it's a 'fashionable' diet.  Believe me, right now I'd kill for a toasted cheese sandwich!

 

H :)

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