Your Essential Guide on How to Eat Gluten-Free and Dairy-Free

Heard all the buzz about gluten-free and dairy-free diets? They’re everywhere these days—and for good reason! People talk about the many health perks, but what’s really going on behind the scenes? And why do so many choose this lifestyle? That’s exactly what this guide is here to break down for you (because we know you like that!). 

We’ll dive (and we mean deep dive!) into the essentials of eating gluten- and dairy-free. From the foods to watch out for, to the real health benefits like better digestion, and even the most common reasons people make the switch—like celiac disease or lactose intolerance. Plus, we’ll throw in some tasty meal inspo to get your creativity flowing if you’re thinking about giving this lifestyle a try.

And here’s the best part: you don’t need to stress about finding safe, delicious options. At Queen St. Bakery, we’ve got you covered with breads, bagels, buns, and flours that are free from gluten and dairy without ever sacrificing flavour. Because we believe everyone deserves good food that’s as nutritious as it is delicious. So if you’re ready to dive into gluten- and dairy-free living, you’re in the right place! 

Understanding Gluten and Dairy

What are Gluten and Dairy? 

Let’s start with the basics: what are gluten and dairy, and where do you usually find them? Gluten is a protein found in wheat, rye, and barley (and a few others too!). You’ll spot it in baked goods like bread, pasta, and cereals—but it can also sneak into soups, sauces, and even beer. Its job? Think of it as the “glue” that holds food together.

The dairy food group includes anything made from milk of mammals like cows and goats—such as cheese, yogurt, and more. You’ve probably also seen dairy alternatives such as soy milk or almond milk. While these aren’t technically dairy, they make great stand-ins for those who need them.

The reason why we’re talking about these foods because they can cause problems for some people. Conditions like celiac disease, lactose intolerance, gluten sensitivity, and wheat allergies can make it tough to enjoy these foods without uncomfortable symptoms (with more on that later!). 

But here’s the good news: that’s exactly why allergen-free options matter so much. At Queen St. Bakery, we’ve got you covered! All of our products are completely free from top allergens like gluten, dairy, eggs, and peanuts. You’ve heard it here first (or second)! Basically, we make it simple for everyone to enjoy safe, tasty, and satisfying baked goods—because your safety is always our top priority.

Why Avoid Gluten and Dairy? 

For most people, gluten isn’t a big deal. But for some, going gluten-free is more than a trend—it’s a must. Why? Because gluten can trigger digestive problems for people with celiac disease or gluten intolerance. Celiac disease is an autoimmune condition where gluten actually damages the small intestine and interferes with nutrient absorption (definitely not fun). Gluten intolerance—also called non-celiac gluten sensitivity—causes similar symptoms like bloating or diarrhea, but unlike celiac, it doesn’t harm the body.

Now onto dairy! You’ve probably heard someone say they’re “lactose,” right? What they really mean is lactose intolerant—basically, their body has a tough time breaking down lactose (that’s the natural sugar in milk and dairy foods). The result? Bloating, nausea, stomach pain, or even a dash to the bathroom. For those with a true milk allergy, it’s more serious—the immune system reacts to the proteins in milk, which can cause anything from rashes to anaphylaxis (a dangerous allergic reaction). Yikes. The good news? Dairy alternatives are everywhere! Almond milk, soy yogurt, oat-based cheese—you name it. These swaps let you skip the not-so-fun symptoms while still getting important nutrients like calcium and protein. In short: you still get the perks of dairy, just without the bellyache.

So, why all the buzz around gluten- and dairy-free diets—even for people who don’t need to avoid them? Well, there can definitely be some perks. Cutting out gluten may help with things like smoother digestion, less bloating, lower inflammation, and even a nice little energy boost. With dairy, the conversation usually circles around saturated fat and whether it’s linked to weight gain—but the research isn’t totally clear on how much it actually impacts those things. What is clear, though? For anyone sensitive to gluten or dairy, skipping them can make a huge difference in feeling good every day, especially when it comes to ditching that uncomfortable, bloated feeling. But we’ll get into more in a bit! 

Hidden Gluten and Dairy in Foods 

We all know the big gluten and dairy culprits—bread, pasta, cheese, yogurt—but sometimes they sneak into foods you’d never expect. That’s why reading food labels is so important. It’s the easiest way to know exactly what’s in the products you’re buying.

Let’s start with gluten again. You’ll want to avoid the obvious ones—wheat, barley, rye, malt, brewer’s yeast, and oats (unless they’re labeled gluten-free). But there are also trickier names like “hydrolyzed wheat protein.” The easiest way to be sure? Look for a certified gluten-free seal. Bonus points if it’s from an allergy-friendly brand, since those are typically made in dedicated gluten-free facilities and free from the top allergens, like us here at Queen St. Bakery (wink wink)!

Now for dairy. Sometimes it’s obvious if a product lists “milk,” but other times it hides under different names. Look out for milk proteins like whey or casein, natural milk sugar like lactose, or ingredients like buttermilk and milk powder. And here’s a pro tip: products labeled “non-dairy” can still contain small amounts of dairy (sneaky, right?). Safer bets are labels like “plant-based,” “vegan,” or “dairy-free”—these usually mean you’re getting true dairy alternatives like soy, almond, or coconut. 

At the end of the day, it’s always better to play it safe—if a label looks confusing or you’re unsure, just swap it out for another product you trust! 

Benefits of a Gluten-Free and Dairy-Free Diet 

Ever wonder why some people go gluten-free and dairy-free even when they don’t have to? You’re not alone! The truth is, this lifestyle can come with some surprising perks. In this section, we’ll break it all down—how skipping gluten and dairy might give your digestion a boost, help with energy, or even support your overall health in the long run. Think of it as your guide to understanding the “why” behind this diet so you can decide what feels right for you!

Health Improvements and Long-Term Advantages

There are lots of reasons why people find a gluten-free and dairy-free lifestyle appealing—and it’s not just a trend! Let’s start with gluten. Cutting it out can bring some pretty awesome perks, like:

• Better Digestion: removing gluten means saying goodbye to foods that can mess with your gut.

• Lower Inflammation: avoiding immune triggers that can cause joint pain or skin flare-ups.

• More Energy: cutting out gluten means fewer refined products that spike and crash your blood sugar.

• Clearer Mind: many people report sharper focus and better memory. 

• Symptom Relief: some notice improvements in IBS (irritable bowel syndrome), skin issues, fatigue, and more.

Now, what about dairy? The benefits here vary from person to person and still need more solid research, but for some, cutting it out may mean:

• Better Digestion: especially if you’re lactose intolerant, removing dairy can ease bloating, gas, and stomach discomfort.

• Clearer Skin: some research links dairy (like milk and yogurt) to acne flare-ups 

• Less Inflammation: for those with lactose intolerance or milk allergies—when symptoms come up, removing dairy may help calm things down.

While there are definitely some great perks to going gluten- and dairy-free, it’s good to keep in mind that the science is still evolving. As more research comes out (and as more innovative gluten-free and dairy-free products hit the shelves), we’ll learn even more about how gluten and dairy truly affect our health—and who can benefit the most from cutting them out. So stay curious, stay flexible, and keep an eye out for the latest insights! 

Navigating Gluten-Free and Dairy-Free Eating 

Want a quick and clear list of what’s in (and what’s out) when it comes to gluten-free and dairy-free eating? You’re in the right spot! This part of the guide is all about helping you navigate what to avoid and what to focus on, so you can feel confident about what’s landing on your plate. Let’s dive in! 

Foods to Avoid

When it comes to gluten, there are plenty of foods that are obvious culprits. Here’s a quick list to keep handy when you’re scanning the menu or grocery aisles:

• Pastas like ravioli and gnocchi
• Noodles like ramen, egg noodles, and udon
• Breads and pastries like croissants and bagels
• Crackers (yes, pretzels and goldfish count too!)
• Baked goods like cakes and cookies
• Cereal
• Breakfast staples (think pancakes, waffles, muffins)
• Sauces and gravies

But gluten doesn’t always wave a red flag. Some foods might contain gluten depending on the brand or recipe. Keep an eye out for:

• Energy bars and granola bars
• Potato chips
• Soups, especially cream-based ones
• Candy and chocolate bars
• Salad dressings
• Processed lunch meats

Now for dairy—it’s a little more straightforward, but still worth a double-check. Here’s your go-to list:

• Milk (all kinds, even powdered)
• Butter
• Cheese
• Cream and whipped cream
• Custard
• Ghee
• Ice cream
• Pudding
• Sour cream
• Whey protein
• Yogurt

And just like gluten, dairy can sneak into foods you wouldn’t expect. Watch for:

• Rice or soy cheeses (some aren’t actually dairy-free!)
• Flavouring (like caramel flavouring) 
• Salad dressings 
• Deli meats 
• Bread 
• Canned products like tuna and soup 
• Frosting 
• Lactic acid

This isn’t an all-inclusive list, but it’s a great start! The golden rule? Always check labels and ingredient lists—it’s the easiest way to spot gluten or dairy before it sneaks onto your plate. 

Foods to Focus On

Now that you know what to avoid, let’s flip it around and talk about what you can enjoy—foods you can feel 100% confident about. Sticking to these makes it so much easier to skip the stress of hidden gluten or dairy:

• Fruits and veggies (you can’t go wrong—every single one works!)
• Nuts and seeds (great for snacking or adding crunch)
• Plant-based alternatives like almond, coconut, and soy products
• Legumes (think beans, lentils, chickpeas)
• Whole grains like sorghum and quinoa

And of course—we can’t forget the best part: Queen St. Bakery breads and bagels! They’re packed with fibre and protein, making them a total win for anyone going gluten-free and dairy-free. But why does fibre matter so much, especially for a gluten-free diet? Well, some gluten-free products out there can fall short on fibre, which is key for good digestion and keeping you full. That’s why choosing high-fibre options—like fruits, veggies, whole grains, and our breads—is such a game-changer. Want to learn more? Check out our blog The Ultimate Guide to Gluten-Free High-Fibre Foods, for even more ideas on how to eat well while staying gluten-free. 

Tips for Starting and Sustaining the Diet 

Now that you’ve got the foods to avoid (and the ones to love), it’s time to talk tips for getting started with gluten-free and dairy-free eating. Already on this lifestyle? These tips work for you too—helping you stay on track, handle challenges, and keep things feeling easy and doable. No stress—we’ve got your back with ways to push past any doubts and keep you feeling confident about your choices! 

Elimination and Transition Strategies 

If you’re just starting out with gluten-free and dairy-free eating, don’t feel like you need to cut everything all at once. Instead, ease into it—try swapping out one meal a day and see how your body responds. For example, instead of regular white bread, give gluten-free bread (hello, Queen St. Bakery!) a try and notice how you feel. This gradual shift makes it easier on your body and can even help you spot which foods work best for you. (Quick note: if you have celiac disease, you’ll want to skip straight to full elimination!)

Another pro tip? Stock your pantry with gluten- and dairy-free essentials so you’ve always got options at home to choose from. Pair that with some meal planning—deciding what you’ll eat for the week and grabbing the groceries ahead of time—and you’ll make sticking to your new routine way easier. Plus, it saves you from those last-minute “what do I eat?” moments and helps you avoid impulse buys. 

Overcoming Challenges 

Cravings, eating out, and family meals—yep, they can feel like the toughest parts of going gluten- and dairy-free. But with a few smart tricks, it’s way easier than you think! When cravings hit, think swaps: trade regular milk for almond milk, or grab Queen St. Bakery’s Everything Bagel or White Bread & Millet Seed Loaf instead of your usual bread. Dining out? Do a quick menu check before heading out, and don’t be shy about asking your server for the scoop on gluten or dairy in their dishes. Simple swaps work here too—like salsa instead of sour cream, or soy milk in your coffee instead of cream. And for family meals, make it fun! Get everyone involved and cook dishes that everyone can dig into—like gluten-free pasta—so nobody feels left out. With a little planning (and some tasty swaps), living gluten- and dairy-free can be both easy and delicious. 

Recipe Inspiration 

Here it is—the part you’ve been waiting for! Meal inspo to kickstart your gluten- and dairy-free journey. This section is packed with easy, tasty, and creative ideas to help you enjoy your food without the stress. Eating the way you want to doesn’t have to be hard—we’re here to help! 

Quick, Easy, Gluten-Free and Dairy-Free Ideas 

If you’re short on time but still want something tasty, this section is for you! With Queen St. Bakery’s gluten-free goodies, you can throw together quick meals and snacks that are nourishing, simple, and full of flavor. No need to overthink it—sometimes the best bites are the easiest ones. Check it out below:

• Try classics like avocado toast with a sprinkle of hemp seeds or a veggie-packed sandwich layered with hummus and plant-based cheese for extra protein. 
• For breakfast, top our Cinnamon Raisin Bagel with nut butter and banana slices for a sweet twist, or go savory with our Everything Bagel topped with smashed chickpeas and cucumber. 
• Craving a snack? Toast our White Bread & Millet Seed Loaf into mini “pizzas” with marinara and vegan cheese, or cut it into strips for fun little toast sticks with your favorite dips. 

From busy mornings to quick lunches and afternoon pick-me-ups, our Queen St. Bakery products make gluten-free and dairy-free living effortless—and way more fun!

Creative Applications for Everyday Use 

Who says bread and bagels are only for sandwiches? Let’s think outside the loaf! With Queen St. Bakery’s gluten-free breads, bagels, and flours, you can get extra creative in the kitchen. 

• Turn leftover bread into a cozy bread pudding or bake up crunchy homemade croutons to level up your soups and salads. 
• Want something fun? Try stuffed bagel sandwiches with fillings like roasted veggies and dairy-free cream cheese, or go breakfast-style with scrambled tofu and avocado. 

And here’s a bonus—did you know we also have gluten-free baking flour? Our 1-for-1 Superfood Baking Flour is perfect to spark your creative outlet in whipping up pancakes, muffins, or cookies that keep your meals (and snacks) exciting.

The best part? These ideas are simple, versatile, and make gluten-free and dairy-free eating way more fun—without ever feeling boring.

Special Considerations 

To help you kick off your gluten-free and dairy-free journey, it’s all about getting the right tools and tricks in your back pocket. Think of this section as your starter kit—a little head start with things to keep in mind so you know what to expect, and can decide if this lifestyle feels like the right fit for you. 

Managing Celiac Disease 

Remember, when it comes to going gluten-free, it’s not just about avoiding the obvious foods—it’s also about avoiding those sneaky crumbs of cross-contamination. Even tiny amounts of gluten can cause issues, so extra care is key. At home, that might mean having a separate toaster or cutting board to make sure your gluten-free foods stay truly gluten-free. Out at restaurants? As mentioned, always check menus ahead of time and don’t be shy about asking how meals are prepared—things like shared fryers, sauces, or even salad toppings can surprise you. That’s why sticking with certified gluten-free products makes life so much easier. They’re made in a dedicated facility, so you can feel confident knowing your meals are safe and delicious.

Meal Planning for Balanced Nutrition 

Finally, when it comes to eating gluten-free and dairy-free, variety is everything! The trick is to mix it up with whole foods on a daily basis—including foods like bright fruits and veggies, hearty legumes, crunchy nuts and seeds, and wholesome gluten-free grains. Not only does this keep meals fun, but it also makes sure your body gets all the essentials like protein, iron, vitamins, and minerals. And of course—don’t forget your bread! Queen Street Bakery’s nutrient-packed loaves and bagels make hitting your nutrition goals easy (without the overthinking). Use them any way you like—sandwiches, toast, croutons, or even something creative we haven’t thought of yet! The more variety you bring to your plate, the better you’ll feel—inside and out. 

Final Thoughts 

And there you have it! Now you know what it means to go gluten-free and dairy-free and how it can come with some real big wins like easier digestion, less bloating, and improved energy levels. Plus, with the right swaps and simple tips (like meal planning and reading labels), starting out doesn’t have to feel overwhelming, especially for those who need to avoid gluten or dairy. 

And here’s the best part of this whole thing—you don’t have to sacrifice taste for nutrition! Queen Street Bakery’s products make it super easy to enjoy the foods you love while sticking to your gluten-free and dairy-free goals. Think you’re ready to explore some of our options? Take a look around and see what we offer to help you find your new favorite bread! 

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This article was written by Claudia Lo, MHSc(c) & reviewed by Alicia Lang, RD, MHSc. 

References: 

Celiac Disease Foundation. (n.d.). Label reading & the FDA. https://celiac.org/gluten-free-living/gluten-free-foods/label-reading-the-fda/ 

Celiac Disease Foundation. (n.d.). Sources of gluten. https://celiac.org/gluten-free-living/what-is-gluten/sources-of-gluten/ 

Celiac Disease Foundation. (n.d.). What is gluten? https://celiac.org/gluten-free-living/what-is-gluten/ 

Cleveland Clinic. (2023, November 22). 13 foods that you didn’t know contain dairy. https://health.clevelandclinic.org/foods-with-dairy 

International Food Information Council. (2024, May 8). Food and inflammation series: is dairy inflammatory? https://ific.org/insights/is-dairy-inflammatory/#:~:text=Milk%20allergy%20occurs%20when%20the,to%20gastrointestinal%20issues%20to%20anaphylaxis. 

Juhl, C. R., Bergholdt, H. K. M., Miller, I. M., Jemec, G. B. E., Kanters, J. K., & Ellervik, C. (2018). Dairy Intake and Acne Vulgaris: A Systematic Review and Meta-Analysis of 78,529 Children, Adolescents, and Young Adults. Nutrients, 10(8), 1049. https://doi.org/10.3390/nu10081049

Kids with Allergies. (n.d.). Milk allergy avoidance list. https://community.kidswithfoodallergies.org/fileSendAction/fcType/5/fcOid/19733274275552779/fodoid/19733274275552778/Milk-Allergy-Avoidance-List-Hidden-Names.pdf 

MedlinePlus. (n.d.). Lactose intolerance. https://medlineplus.gov/genetics/condition/lactose-intolerance/#resources 

Northwestern Medicine. (2025, March). Celiac disease vs. gluten intolerance. https://www.nm.org/healthbeat/healthy-tips/celiac-disease-vs-gluten-intolerance-infographic 

Sharp, E., D’Cunha, N. M., Ranadheera, C. S., Vasiljevic, T., Panagiotakos, D. B., & Naumovski, N. (2021). Effects of lactose-free and low-lactose dairy on symptoms of gastrointestinal health: A systematic review. International Dairy Journal, 114, Article 104936. https://doi.org/10.1016/j.idairyj.2020.104936