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Wheat & Dairy Food Swaps


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.


Ready to take control of your health...


Schedule a discovery call and let's work together to optimize your nutrition and well-being.


Stay tuned for more tips and insights on managing food sensitivities! #FoodSensitivities #Nutrition #HealthAndWellness

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