Going gluten free can be a journey. Some people feel dramatic improvements almost immediately after cutting gluten; for others, recovery takes longer. Even after eliminating gluten, many people find they still have lingering gastrointestinal symptoms. In those cases, removing dairy as well often produces significant additional relief. Lactose intolerance is a common cause, but other dairy-related issues — such as sensitivities to milk proteins — can also create problems for digestion and overall well-being.
Did you know that all of my recipes are already gluten-free and dairy-free? I also share my favorite dairy-free ingredients and alternative cheeses to help you make the transition easier.
Lactose Intolerance
For people with celiac disease, eliminating dairy may be necessary because damage to the small intestine can reduce or eliminate lactase, the enzyme needed to digest lactose (the sugar in milk). This condition, called secondary lactose intolerance or lactase deficiency, often follows years of undiagnosed celiac disease. Many people with non-celiac gluten sensitivity also find they react to dairy.
Lactose intolerance is common in the general population as well. Most adults have some degree of lactase deficiency. In the United States, it’s estimated that tens of millions of adults are lactose intolerant, and certain ethnic groups show higher prevalence rates — for example, many people of East Asian and some Indigenous American backgrounds experience lactose intolerance at much higher rates.
Lactose is naturally present in milk and milk by-products from all mammals — cows, goats, sheep, and humans — so butter, cream, cheese, cottage cheese, yogurt and ice cream all contain lactose to some degree. Lactose can also be present in unexpected foods and some medications, so reading ingredient labels carefully is important if you are avoiding lactose.
That said, not all dairy products contain the same amount of lactose. Aged hard cheeses and many yogurts contain much less lactose than fresh milk, and lactose-free milk (with lactase added) is increasingly common. New lactose-free cheeses and other dairy alternatives have expanded the choices for people who need to avoid lactose.
Casein & Whey
For some individuals the problem is not lactose but the proteins in milk — primarily casein and whey. A true milk protein allergy involves an immune reaction to one or both of these proteins. That pattern is similar to other food allergies where the immune system targets a specific protein rather than other constituents or derivatives.
Casein forms the curds in soured or coagulated milk, while whey is the liquid portion that remains. People can be allergic to whey, casein, or both, and it can be difficult to determine which protein is responsible because ingredient labels often simply list “milk” rather than specifying milk-derived proteins.
Whey is commonly used in protein powders and supplements because it is a quickly absorbed form of protein. Casein can appear in a range of processed foods, including some desserts like ice cream and pudding, creamed soups and sauces, certain cheeses, and in some processed meats or flavorings. Foods labeled as kosher pareve, by contrast, are generally casein-free.
Milk Protein Allergy
For those with a confirmed milk protein allergy, avoiding all dairy products is the only reliable solution. Symptoms from a true allergy can be immediate and potentially severe, so strict avoidance and careful label reading are important.
If you still experience symptoms after eliminating both gluten and dairy, it may be worth exploring other foods that can cross-react or trigger similar immune responses in sensitive individuals. Some discussions in the clinical and nutrition communities highlight a set of non-gluten foods that may exacerbate symptoms in people with gluten sensitivity; those resources can be useful starting points when working with a healthcare provider or dietitian.
Fortunately, the range of dairy-free options has grown substantially. There are many high-quality substitutes for buttermilk, cream, evaporated milk, ice cream and other dairy ingredients, and a wide variety of recipes designed for gluten-free, allergy-friendly cooking. My cookbook, Free for All Cooking: 150 Easy Gluten-Free, Allergy-Friendly Foods the Whole Family Can Enjoy, outlines many practical dairy-free substitutions and strategies for home cooking and baking.
When removing dairy and/or gluten from your diet, consult with your healthcare provider or a registered dietitian to ensure your nutritional needs are met. With careful planning and the wealth of dairy-free products and recipes now available, most people can find satisfying and nutritious alternatives that support better digestion and overall health.