Bread, pasta, cookies, quark, yogurt drinks, chocolate, candy and… I could go on for a while ;-) It’s all so tasty and you can create such delicious meals with it! Unfortunately, all of these products contain gluten, lactose, and sugar—nutrients that many people struggle with. Most people don’t even realize they’re being affected, because it’s just become their normal. They accept their physical or mental complaints as part of life. What a shame!

I think most people know by now that (refined) sugar isn’t exactly healthy. Gluten and lactose aren’t necessarily bad for you either—as long as your body can process them properly.

So what is gluten?

Simply put: gluten is a mix of proteins, including gliadin and glutenin. I won’t get too technical here ;-). In short, gluten is a sticky substance that gives bread, cookies, etc. their fluffiness and structure.
You’ll find it in many grains (wheat, including spelt, rye, barley, kamut), rusks, crackers, pastries, noodles, spreadable cheeses, foreign cheeses, and also often in ready-made soups, sauces, deli meats—you name it. It’s a long list. Be aware that many processed foods contain gluten too.

Even if you’ve had a medical blood test and it showed no signs of celiac disease or a gluten allergy, you could still be sensitive to gluten. By cutting out or drastically reducing gluten, you might experience a very positive change. Do you recognize any of the following symptoms after eating a meal containing gluten?

• Stomach pain, gas, bloating
• Irregular or shifting bowel movements, diarrhea, loose stools, or constipation
• Oily, sour-smelling stools that leave marks in the toilet
• Very foul-smelling stool
• Trouble concentrating
• “Brain fog”
• Mood swings
• Nutrient deficiencies
• Weak muscles
• Fatigue
• Low appetite

If any of this sounds familiar, then it's definitely worth trying a full 3-week gluten elimination. If your symptoms ease, there’s a good chance you have a gluten sensitivity.

The same goes for dairy. Many people don’t tolerate it well. The culprits are lactose and casein, which can trigger issues. How strongly you react to dairy varies from person to person. Possible symptoms include:

• Vague, inflammation-related issues like skin problems, joint pain, respiratory issues, and digestive complaints
• Worsening symptoms of certain autoimmune conditions, like rheumatoid arthritis
• Reduced energy levels

Again, I recommend cutting out all dairy for at least 3 weeks to see what happens with your symptoms. You might not tolerate cow’s milk, but do fine with goat or sheep dairy. If your symptoms improve after eliminating all dairy, you can slowly reintroduce these alternatives to see how your body responds.

Great, skipping gluten and dairy—but what can I eat instead?‍

I’ve got loads of ideas and healthy, tasty recipes to inspire you. But just to get you started:

Gluten-free alternatives:

• Teff
• Amaranth
• Buckwheat flour
• Oats
• Almond flour
• Brown rice
• Quinoa
• Millet

A lot of processed foods contain hidden gluten. That’s why I always recommend eating as fresh and pure as possible so you know exactly what you're putting into your body. With grains, always check the packaging for the gluten-free logo—just to be safe.

Dairy-free alternatives

• Oat milk
• Coconut yogurt
• Almond milk

Make sure to go for the unsweetened versions ;-) And keep in mind that plant-based options like coconut yogurt can be quite high in fat. So don’t eat them every day—switch things up. Also, avoid overdoing it on soy, as it can disrupt your hormones.

And don’t worry about missing out on calcium from dairy—there are plenty of natural sources that are rich in calcium and easy for the body to absorb. Think kale, pointed cabbage, Chinese cabbage, turnip greens, hazelnuts, and sea vegetables. For good calcium absorption in the gut, your body also needs enough vitamin D.

Love,
Esther