Gluten free and dairy free keto foods - please help?!!

[Ketoketoketo]

Hello, I'm desperate to start doing a low-carb diet again. I lost 4 stone in the past doing this. Have since had a baby and finding it hard to lose the weight I gained during pregnancy and the last few years over-eating due to being run off my feet with a small child.

However since my last diet I have developed a really severe lactose intolerance (any dairy causes severe stomach upset) and also a really severe gluten intolerance where I get extrremely bloated (literally look like I did when in 3rd trimester of pregnancy), brain fog, fatigue. I saw my GP about the latter, showed her photos of me after eating a pizza and looking very bloated, and she said I should avoid just gluten.

Please can anyone recommend what I can eat?!

I remember eating loads of laughing cow lowest calorie triangles last time around (and other cheese in general seemed to be high on my list of go-to snacks) but all the vegan cheese I'm aware of (e.g. Cathedral City do a nice one) is really high in carbs. I absolutely cannot have it now.

I can have (as I recall from my last diet) mushrooms, spinach, avocado, eggs, those glass noodles that are super low in calories, all different kinds of meat (though don't want to eat too much...). But this sounds like quite a grim little list of foods ☹ so if anyone has any recommendations I'd be so grateful! Im sure there is obvious ones I haven't thought of. I don't have a sweet tooth at all so savory ideas would be amazing. Thanks x

Small amount of plain with coconut alpro dairy free yoghurt ?

Ooh thanks I will definitely try this one! X

The gluten free is easy as you're avoiding grains anyway. Have you tried lactose free cheese and milk? Some cheeses are low in lactose naturally, butter and double cream should be OK too. If the problem is dairy itself then that won't help. Have you tried goat's and sheep's cheese?

I'm not a big meat or egg person and I struggled with low carb because of that, I went for cheese and nuts as snacks but it's very easy to overeat both. Also most of my favourite veg is carby stuff like carrots and red peppers. I do like smoked fish so I ate quite a bit of that. The hardest was when out and about.

Boiled eggs are a handy snack if you like them. You could keep cooked stuff in the fridge and just eat it cold. I find cauli rice tasteless so a dollop of pesto on that makes it tasty enough. A lot of vegan pesto out there but check the carb content. Mushroom soup is a good one, just check the carbs if it's not homemade.

Diet doctor has loads of gluten free recipes.

Becky Excell has some AMAZING gluten free cook books or online recipes. She explains how they can be adapted for dairy free/low FODMAP/vegan etc.
Have a look at her Instagram or Facebook pages too.

glutenfreecuppatea.co.uk/

Thanks for your reply x
I did try the lactose free cheese and milk (with the cow on) but it was just as bad. Cream is the absolute worst I can just have a teaspoon and it makes me really ill not just upset stomach but headache, brain fog etc. So I dunno maybe it's not a lactose intolerance but a milk intolerance. Can't stomach sheep or goat milk produce either which is annoying as I used to love a bit of feta 😒

Oh yes I do like Cashew nuts!! But they are so calorific. Might stock up anyway and ration myself!!

Stupidly hadn't thought of fish but I do like smoked salmon so will get some of that in - thanks!!

I have never made soup of any kind before but I will try making some this weekend!

Haven't had cauliflower rice in a looong time but will see if it's tolerable with some pesto.

And will try diet doctor. Thank you 😊 💓

Thanks so much, not heard of Becky Excell - I will check her out!!

Just wanted to point out that it sounds like your dairy rather than lactose intolerance, there is a difference and it might be important if you need to tell a restaurant your allergies. Sorry I don't have any knowledge of keto but good luck! It's hard enough doing without gluten and dairy!

I'd say it's dairy if you can't tolerate anything as opposed to just lactose.
Check the vegan pesto for cards. Almonds and macadamia are pretty low carb iirc and you can use ground almonds as a flour substitute.

Please tell me your GP actually tested you for coeliac disease and didn't just tell you to go gluten free 😱

Lactose/dairy intolerance is very common in people who are also coeliac by the way.

Ground almond/almond meal makes a great substitute for bread crumbs when doing a keto/low carb diet

Chop cauli into largish florets and bake till just starting to brown. They become nutty, not a watery mess that boiled cauli can turn into and can be chopped onto cauli rice or mashed

Frittata with any veg/meat you have left over

I do have several family members who are coeliac and they did do the blood tests for it which came back negative. I've started to get a lot of eczema that looks like the one my sibling (who is coeliac) had so I might request another test. Either way going GF definitely helps. I had a KFC before Xmas and felt and looked dreadful afterwards 😕

Did not know about link between dairy intolerance and coeliac!! Is nothing sacred?! 😅😭

Ooh frittata is a good idea!!
I will try the baked cauliflower, that sounds nice 😊 x

I am always careful in restaurants since I asked if a sauce didn't have any milk in it... Turned out it did have cream! It was awful.

If you're eating gluten free nothing will show up in coeliac tests. It might in an endoscopy/biopsy if your bowel is still damaged. Some coeliacs can go back on dairy when their bowels have recovered.

Have a look at the Freshwell app.
It's for a group started by a GP practice on the benefits of a low carb diet for controlling diabetes.

They have some great recipes - most of which are gluten free because you'd not eating carbs from anything processed(including grains).

Ah thank you for your concern I appreciate it but when I was tester for coeliac I did eat gluten for a few weeks prior to the bloods being done (they did they twice to be sure, not sure if that is normal practice or not) xx

DH had coeliac disease so can't have gluten and we both eat a low carb diet.

We eat very little "processed" foods so lots of meat, fish, vegetables, eggs and things like nuts and avocado. A lot of gluten free pastas and things like brown rice are also quite low carb compared to the standard varieties.

We do eat a lot of full fat greek yoghurt and good quality cheeses (usually handmade from our local farm!) but you could leave out the cheese and eat things like Alpro dairy free or coconut milk based yoghurts?

Ok ideas

Chicken nuggets made by dipping chicken chunks into egg wash then ground almonds. Bake on non stick paper. Serve with red slaw (finely chopped red cabbage and grated carrot with mayo and a tablespoon or two of white wine vinegar).

Asian food is your friend. Make sure you buy gluten free soy sauce though.

Satay chicken sticks.

Garlic and soy sauce veggies, mix in flaked salmon, pork chunks etc.

Couliflour rice makes decent egg fried rice. The trick is to never over cook it or it turns to mush. It only needs a minute or too. Plenty of oil, garlic and soy sauce, crack and egg into t at the he last minute.

Kofta kebabs. Just mince and seasoning and spices formed into sausage shapes and grilled. I serve with tomato salsa, green salad with (minimal) grated carrot, chopped cucumber and chilli sauce. Yogurt dip for the non dairy intolerant.

Vegetable, bacon and chicken soup.

I would do mini quiche, sans cheese. I use a muffin tray and stuff them with garlicky mushrooms and spinach.

You may find that things might feel bland without cheese. This is because of the lack of fat and salt. Replace it with a good olive oil, mayo, eggs and fatty meat. Make sure everything is really well seasoned, embrace spices, garlic, lime juice etc.

I would find a way to make keto dairy free wraps so you can make tacos. Avocado, salsa and shredded lamb or chilli beef. I used to use a recipe made from phylum husk and egg white but it did contain a little milk. I shouldn't be surprised if there is an egg/almond variation. Will have a Google.

Here's one! You will need to source phyllum husk powder.

https://elavegan.com/keto-almond-flour-tortillas/#recipe

This was true for me. Not diagnosed but have been GF ten years now - life changing for me. I couldn't have dairy for about 18-24 months. Fine with it again now and have been for the last 4 years.

Waitrose has an excellent dry food gluten free section. The maiden paccheri is spectacular. Sainsbury's have a decent refrigerated/ frozen section. Someone told me Asda had won awards for their GF food but there's not one near me so I can't verify
You can make stir fry with rice noodles or rice. You can get gf soy sauce. Falafel home made or shop bought. Home made pesto.
GF bread is not great but you should avoid that if you're prone to bloating I would think. The best chocolate cookies and reasonably priced are the Schär pack for 6. They are incredible.

Sushi (avoid soy sauce), there's quite a lot out there. I like Tesco's branflakes maybe try them with a lactose free milk.
Finally avoid oats if you're gluten free or use gf oats.

Have you tried calorie counting? You can do a tailored version with fewer carbs, and higher protein. I use NutraCheck and it’s so easy as you can scan foods and make recipes that you can do over again. Just saying this as I lost loads before babies low carb and it didn’t work for me after children. I am also gluten free (since having children), but ate loads of dairy and meat and no carbs and couldn’t shift the weight. Doing the calorie counting but eating lots of rice dishes (easy one pot meals), has really worked and I’ve kept it off.

Salmon.
I eat a lot of salmon.
And lettuce.
Eggs and prosciutto.

Thanks all so much for these ideas! I'm gonna do a big shop at the weekend 😁 really appreciate all your ideas x