Gluten & Dairy Free Lecture Handout

 Gluten Free Eating, Cooking and Living

What is Gluten? Gluten (from Latin gluten, “glue“) is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture.


Symptoms of being sensitive to gluten or having gluten intolerance:

-Digestive issues (gas/bloating/diarrhea/constipation)
-Keratosis Pilaris (chicken skin on back of arms)
-Fatigue, brain fog or feeling tired after eating a meal that contains gluten
-Diagnosis of an autoimmune disease such as hashimoto’s thyroiditis, rheumatoid arthritis, psoriasis, scleroderma or multiple sclerosis, crohn’s
-Neurologic symptoms; dizziness, feeling off balance
-Hormone imbalances; PMS, PCOS or unexplained infertility
-Migraine headaches
-Diagnosis of chronic fatigue or fibromyalgia
-Inflammation, swelling or pain in your joints such as fingers, knees, hips
-Mood issues such as anxiety, depression, mood swings and ADD




Ingredients That Always Contain Gluten:


  • Wheat protein/hydrolyzed wheat protein
  • Wheat starch/hydrolyzed wheat starch
  • Wheat flour/bread flour/bleached flour
  • Bulgur (a form of wheat)
  • Malt (made from barley)
  • Couscous (made from wheat)
  • Farina (made from wheat)
  • Pasta (made from wheat unless otherwise indicated)
  • Seitan (made from wheat gluten and commonly used in vegetarian meals)
  • Wheat or barley grass (will be cross contaminated)
  • Wheat germ oil or extract (will be cross contaminated)
  • Triticale (cross between wheat and rye)
  • Hordeum vulgare (barley)
  • Secale cereale (rye)
  • Triticum spelta (spelt, a form of wheat)
  • Triticum vulgare (wheat)


Gluten Free Bloggers – Recipes:


App:   Find me Gluten Free- Restaurants


Shop Well






Dairy Free Eating, Cooking and Living


What is a Dairy product? A dairy product is food produced from the milk of mammals. Dairy products are usually high energy-yielding food products. A production plant for the processing of milk is called a dairy or a dairy factory.




Symptoms of Dairy Intolerance:


Congestion & Sinus infections


Abdominal Pain & Camping


Intestinal Bloating, Flatulence


Diarrhea or constipation




Child ear-aches


Behavior & mental health issues


-Symptoms usually occur within 30 minutes to 2 hours of ingesting food




What is Lactose Intolerance?


“Otherwise known as “milk sugar”, Lactose is the primary carbohydrate in milk products. During the digestion process, lactose is broken down into glucose


and galactose for proper absorption. This step occurs in the small intestine with the assistance of an enzyme known as Lactase. Many people have or develop a


shortage of lactase, and therefore are unable to properly digest some or all of the lactose they consume.  The unabsorbed lactose passes into the colon where it


can have a party! This lactase deficiency and any resulting gastrointestinal symptoms, are what is typically referred to as lactose intolerance.” –


Milk: it does a body good right?  A pediatrician told me milk is not that good, it is to take a 100 lb calf to 700 lbs in the first year of his life.  Farmers with large amounts of cattle may treat their cows with antibiotics to kill potentially harmful bacteria; they also may give their cows hormones to up their production of milk.  Cows can be fed GMO grain.   Homogenizing ruptures the fat molecules, causing the milk to go rancid.  High levels of retinol can actually weaken bones.  Some claim low fat dairy products can deplete the body of Vitamin A & D.  High fat can lead to high cholesterol and weight gain.  There are scientific links of high consumption of milk to prostate and breast cancer.


Contains Milk:


Butter                                                                                                                                                         Casein & caseinates                                                                                                                               Cheese [cheese (all types), cheese flavor (artificial and natural), cheese food, cottage cheese, cream cheese, imitation cheese, vegetarian cheeses with casein]


Cream, whipped cream                                           Lactoglobulin
Curds                                                                                     Lactose
Custard                                                                      Lactulose
Dairy product solids                                                 Milk, Milk fat, anhydrous milk fat
Galactose                                                                  Nisin preparation


Ghee                                                                          Nougat
Half & Half                                                                Pudding


Hydrolysates                                                             Quark


Ice cream, ice milk, sherbet                                    Recaldent
Lactalbumin, lactalbumin phosphate                   Rennet, rennet casein
Lactate solids                                                            Simplesse (fat replacer)
Lactyc yeast                                                              Whey
Lactitol monohydrate                                               Yogurt /yogurt powder
Sour cream/solids or imitation

May Contain Milk:


Natural flavoring                                          High protein flour


Flavoring                                                       “Non-dairy” products may contain casein Caramel flavoring                                                 Soy cheese
Lactic acid (usually not a problem)                       Rice cheese


Lactic acid starter culture
Great Local Resources – Gluten Free & Dairy Free:
Bob’s Red Mill                                              Green Grocer
Market of Choice                                          New Seasons
Fred Meyer                                                   Whole Foods




Tips on shopping gluten-free & dairy-free:


Shop the perimeter of the store, produce/meats/whole foods.
Plan meals ahead & have a grocery list & read labels-common “gluten & dairy additives”




Where is Gluten & Dairy?


-packaged foods, treats, hair products, body products, cosmetics, restaurants.
How to test for gluten & dairy intolerance?


Work with a Health Coach like us!
Elimination Diet:  Pull out all processed foods, wheat, cereals, breads, packaged snacks, dairy products etc. for a specific length of time. Food journal and pay attention when you reintroduce it back into your diet one item at a time.


If you are interested in getting an actual diagnosis we recommend you see your Dr. and get a blood or stool test taken.


Contact Info:


Pam Mills, CHC-Change For The Health Of It (503)-706-0942


Specializes in Auto immune diseases, food intolerances & emotional needs.