Going gluten-free is a journey. Some people notice immediate health improvements after eliminating gluten, while others take longer to feel fully well. In many cases, however, removing gluten alone isn’t enough to resolve ongoing digestive problems.
If you follow a gluten-free diet but still experience gastrointestinal symptoms, you may feel significantly better by eliminating dairy as well. Lactose intolerance is a common cause, but other dairy-related issues—such as sensitivities to milk proteins—can also make dairy difficult to digest for many people.
>>Did you know ALL of my recipes are already gluten-free AND dairy-free? Lucky you!
(hop to my favorite dairy-free ingredients and cheeses)
Lactose Intolerance
For many people with celiac disease (CD), avoiding dairy is necessary because intestinal damage can reduce or stop production of lactase, the enzyme that breaks down lactose, the sugar found in milk. After eating lactose-containing dairy, individuals with lactase deficiency often experience bloating, gas, abdominal pain, and diarrhea. Many people with undiagnosed CD develop secondary lactose intolerance because the small intestine has been injured over time. In addition, research suggests that a substantial portion of those with gluten sensitivity are also sensitive to dairy.
Lactose intolerance is also widespread throughout the general population. Most adults produce less lactase as they age; an estimated 30–50 million American adults are lactose intolerant. Certain ethnic groups have much higher rates—many Asian and Native American populations experience lactose intolerance in 80–100% of individuals.
Milk sugar (lactose) is present in the milk and milk products of all mammals—cow, goat, sheep, and human—including butter, cream, cheese, cottage cheese, yogurt, and ice cream. Lactose can also appear in less obvious foods and medications, so reading labels carefully is essential when avoiding lactose.
Some dairy products naturally contain less lactose than others. Aged hard cheeses and many yogurts often have lower lactose content, and lactose-free milks (with lactase added) are increasingly available. New lactose-free cheese options have also expanded choices for people avoiding lactose.
Casein & Whey
Not everyone reacts to the sugar in milk; some people have adverse reactions to the proteins in milk—primarily casein and whey. These protein reactions can range from digestive discomfort to true allergic responses. This is similar to soy allergy, where the immune response targets soy proteins rather than soy derivatives like soy lecithin.
Casein forms the curd when milk sours, while whey is the liquid portion that remains. Some people are allergic to one protein, others to the other, and some to both. Ingredient labels can make it difficult to identify which specific milk proteins are present, because U.S. labeling regulations often allow manufacturers to list milk simply as “milk” rather than specifying casein or whey.
Whey is commonly used in protein shakes and supplements due to its quick absorption and benefits for muscle building and satiety. Casein appears in many processed foods—sherbets, chocolate, ice cream, creamed soups, puddings, certain cheeses, and even some processed meats, margarine, and flavorings. Foods labeled Kosher pareve are typically casein-free, which can help people avoiding casein.
Milk Protein Allergy
For individuals with a milk protein allergy, the safest approach is to avoid all milk products entirely, since specific proteins may be difficult to isolate across different foods.
Note: If gastrointestinal symptoms persist even after removing gluten and dairy, you might explore eliminating other foods that can cross-react with gluten and potentially worsen immune responses in gluten-sensitive people. There are several non-gluten foods that have been proposed to cross-react; experimenting under medical guidance can help identify additional triggers.
Fortunately, dairy-free alternatives have become far more accessible. Many dairy-free substitutions work well across recipes and baking, from buttermilk and cream replacements to evaporated milk and ice cream alternatives. Consult your healthcare provider to ensure your nutritional needs are met while transitioning.
For people who avoid dairy, many cookbooks and resources outline suitable substitutions and dairy-free baking tips to make the change easier and tastier. With the growing variety of dairy-free products and recipes available today, maintaining a satisfying, dairy-free diet is more achievable than ever.
*For updated product information from natural foods trade shows and new releases, consider listening to relevant podcasts and following reputable sources that review gluten-free and dairy-free products.