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Gluten - and dairy free diet

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Eating a gluten and dairy free (reduced) diet is important not only for anyone who has celiac disease or an intolerance, but also for any woman who wants to feel more energetic and younger in her body.

There is often still the conviction that gluten and dairy products should only be reduced or omitted if one is intolerant or has celiac disease. But far from it. Even without the extreme intolerances, everyone is sensitive to the substances contained in gluten and dairy products, just to different degrees. Often people do not associate symptoms such as flatulence, headaches, lack of energy, skin problems or the like with it, but they are often one of the causes.

What effect does gluten and milk have on your body?

Gluten and dairy products, although different for everyone, are pro-inflammatory. Our bodies need a small amount of inflammation just as they need a certain amount of healthy stress. But if this becomes a permanent condition, the whole thing switches into the negative. Our bodies must constantly drain resources to keep these inflammations at bay. resources such as minerals and vitamins, causing a deficiency in other places such as in your hair roots or nails. At the same time, important repair processes no longer take place. As a result, your body ages faster than it should.

At our yoga retreats, we experience it over and over again. Here we deliberately avoid gluten, sugar and dairy products. And already after 3 days many notice the difference. Your digestion and associated metabolism will be boosted as the intestines finally get what they need. Participants feel lighter and feel more energy.

Treat yourself

Switching to a gluten- and dairy-free diet can sometimes feel like an incredible challenge, too much fear of giving up, making the switch, and being pigeonholed. But it doesn’t have to be. It is important to always keep in mind that nutrition should never be dogmatic. Even if you change it, it doesn’t mean you can’t have treat yourself moments anymore or when you’re eating out with friends, you have to give 1000 extra requests to the waiter and he’s already killing you with his looks.

We want to show you how you can make the first step and that it just requires a bit of routine. As soon as you feel the benefits, everything goes by itself and nothing has to do with renunciation anymore, but the feeling that you are doing something good for yourself.

Heavy was yesterday

In fact, most whole foods are naturally gluten- and dairy-free, and new gluten- and dairy-free food options that are just flooding our supermarkets right now make it easier than ever to find foods that will help you make the switch. It is important to always take a look at the ingredients on the back, because wheat and milk powder are often hidden here.

Here again, remember that if you don’t have celiac disease or lactose intolerance, small traces or portions of it won’t harm you. This is not about 100% renunciation, it is about a holistic change. With this view, you can build a diet that meets your nutritional needs without sacrificing pleasure and your favorite foods.

Be excited about change

What is a gluten and dairy free diet?

A dairy- and gluten-free diet is pretty self-explanatory: you avoid dairy or dairy-derived products and gluten-containing foods. Some people need to eat a gluten- and dairy-free diet due to food allergies or sensitivities, while others find that this diet alleviates digestive issues or helps them have more energy. The typical diet has contained many dairy and garden products since the 1950s in particular, but there are still many delicious foods that are free of these ingredients.

In addition to wholesome foods such as fruits, vegetables, nuts and wheat-free cereals, there are now a variety of gluten-free and dairy-free alternatives available in almost every supermarket, which are also healthy and not of poor quality as is often claimed.

The reasons why you want to change your diet to dairy-free and gluten-free will determine how intensely you need to pay attention to what you put in your shopping basket. For example, if you suffer from severe allergies or intolerances, it’s much more important for you to avoid possible cross-contamination than it is for someone who is more sensitive to gluten and dairy.


More energy
More well-being
Radiant skin
Promotes metabolism
Stronger immune system
Promotes metabolism

Foods that are free from gluten and milk

1. fruits and vegetables

Virtually all fruits and vegetables are gluten and dairy free, which in turn allows for a wide variety of nutrients and flavors in your diet. Fresh fruits like berries, apples, bananas, peaches, citrus fruits and many more are suitable as well as fresh vegetables like leafy greens, broccoli, asparagus, carrots, peppers, potatoes and many others. However, if you buy frozen or canned fruits and vegetables, you should take a look at the label, as there can often be traces of gluten or dairy. This, in turn, is important if you suffer from celiac disease or severe intolerance.

Besides that, canned products often contain vast amounts of sugar, so it’s always worth taking a look at the ingredients.

2. pseudocereals

Grains do not always mean gluten. Just because you want to avoid or limit gluten doesn’t mean all grains are off limits. So-called pseudocereals such as rice, quinoa, amaranth, millet, corn, buckwheat, maize and sorghum are all gluten-free grains. When buying oats, look for a gluten-free variety to ensure it has not been contaminated with wheat during processing.

Meanwhile, there are super delicious gluten-free breads like at aera to buy, but organic bakeries offer them more and more and are in some cases in no way inferior to the gluten-containing ones

3. nuts and seeds

Nuts and seeds are naturally gluten- and dairy-free, making them a convenient source of healthy fats and plant-based protein. Nuts such as almonds, pecans, macadamia nuts, cashews, pistachios and seeds such as flax, chia, sesame and sunflower seeds are rich in micronutrients and minerals that the body needs for optimal function.

Cons: Many flavored or coated nuts and seeds contain dairy and gluten in their spice blends, and some are processed on equipment that also contains gluten and dairy. If you want to be on the safe side, buy products that are unprocessed.

Tip: Your nut consumption should not exceed a handful a day that nuts are super healthy, but unfortunately do not have an optimal fatty acid ratio.

4. beans and legumes

Proteins, proteins, proteins. If you’re looking for a healthy way to supplement a gluten- and dairy-free diet with protein, fiber, and carbohydrates, beans and legumes are just the ticket! Black beans, white beans, kidney beans, chickpeas and lentils easily found in all grocery stores and a great way to spice up a plant-based meal.

5. other protein alternatives

Many protein options do contain dairy, but there are more that don’t!
Tofu, most types of tempeh, most plant-based protein powders and some plant-based protein bars are free of dairy additives and gluten.

Many meat and dairy substitutes such as plant-based burgers (Future, Beyond, etc.), coconut yogurt, nut milks, and dairy-free cheeses are options to replace some of your favorite dairy- and gluten-free foods. Plant-based burgers like those from Future or Beyond can sometimes make you pause to see if you’ve made a mistake.

6. plant-based oils and spices

The absence of gluten and dairy products does not mean that you have to compromise on taste. Vegetable oils such as avocado oil, coconut oil and sesame oil are good for frying and sautéing because they have a high smoke point, while oils such as olive oil and flaxseed oil are great for drizzling or dressings.

Most spices are also naturally gluten- and dairy-free – but one study found that 24% of the spices tested contained gluten. However, in the amounts that an average person eats in a meal, the amounts of gluten found usually have little effect. However, look a little closer when choosing spice blends, some also contain whey products.

How to get started on a gluten and dairy free diet

Cutting gluten and dairy out of your diet can feel challenging, as mentioned, but there have never been as many dairy- and gluten-free products in the supermarket as there are today. So a change almost doesn’t feel like a change at all, but more like an awareness to eat healthier.

Tips for an easy start

  1. Take inventory of your supplies and your refrigerator. Eliminate anything that contains gluten and dairy, so you won’t be tempted and feel right from the start.
  2. Pay special attention to processed food labels to make sure they don’t contain hidden gluten or dairy. For packaged or processed foods, look for the “gluten-free” symbol to avoid gluten and the “vegan” symbols to avoid dairy.
  3. Find out about ingredients you should avoid (e.g. whey, caseinate, malt and brewer’s yeast).
  4. Always have in mind that there are many more foods you can eat than those you should avoid. So focus on making your shopping list of good, wholesome foods that are nutrient-dense and easy to combine.

A word in conclusion

Regardless of why you want to eliminate or reduce gluten and dairy from your diet, it shouldn’t feel like a compulsion. Unless you’re celiac or intolerant, stick to the 80-20 method.

80% Healthy and Gluten and Dairy Free and 20% Feel Free. The noticeable result will help you feel good about it and it will become normal to avoid these foods. Find your pain point and see what changes when you give up gluten and dairy for a while and see what happens when you eat a pizza with all the trimmings again after a few weeks. Because once your body gets the chance to rest and reset itself, it will show you exactly what’s good for it and when it’s too much.


Our shopping list should serve you as a guide to prepare your kitchen once again, but also if you need a new push once again, if you have fallen back into old routines.

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