In my practice, gluten (wheat) and dairy (milk) sensitivities are among the most common issues I encounter. These foods are also staples in many diets, making it challenging for those with sensitivities to navigate their meals.
Here are some of my top recommended food swaps for gluten and dairy:
🥨 For Gluten:
Sandwich → Lettuce Wrap
Wheat Tortilla → Corn Tortilla
Pasta → Spaghetti Squash
Plus, many products like pasta, bread, and pancake mix are available in gluten-free options, making it easier to enjoy your favorite foods without the discomfort.
🥛 For Dairy:
Milk → Almond or Oat Milk
Creamer → Coconut Milk
Butter → Olive Oil or Coconut Oil
Parmesan → Nutritional Yeast
Additionally, there are plenty of dairy-free alternatives available, including cheese, yogurt, and ice cream, allowing you to indulge in your favorite treats without the consequences.
Making these swaps can help alleviate symptoms associated with gluten and dairy sensitivities while still enjoying a varied and delicious diet. Experiment with these alternatives to find what works best for you and your body.
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