Try This 5-Day Gluten-Free And Dairy-Free Challenge For Better Skin, Hair, And Digestion
My team and I have been overwhelmed with queries from many of you asking, “Luke, what is the quickest way to feel lighter, lose weight, boost my immunity, lower inflammation, and feel better?” Like I always say – there is no magic pill to do this. But today, I want to throw you a simple 5-day challenge to help you take the first step. Some of you may already be doing it, and some are yet to try it. It follows 2 steps. Tell me how it works for you.
Step 1 – Over the next 5 days, get off gluten completely.
It doesn’t matter if gluten suits you or not. Of course, people with celiac disease should not have gluten because it can create issues and further aggravate their existing condition. This challenge is for everyone for the next 5 days.
Where is gluten found?
- Wheat, barley, rye, semolina, durum wheat, and food products made from these
- Bread and related products (naan, pita, rolls, chapati/wheat rotis, bagel, tortillas)
- Baked goods (cakes, brownies, pies, muffins, cookies, biscuits, croissants, donuts, muffins, pies, croutons)
- Snacks like chips, candies, crackers
- Pasta
- Noodles
- Condiments (dips, salad dressings)
- Sauces
- Soup mixes and bouillon
- Gravy mixes
- Cereal
- Beer, ale, and over beverages that usually contain barley
- Imitation meat/seafood, processed meats
- Salad dressings
Step 2 – Get off dairy completely for the next 5 days.
What does this include?
Milk and all its products like cheese, yogurt, curd, cream, buttermilk, lassi, butter, ice cream, gelato, cottage cheese/paneer, and so on.
What do I eat if not gluten and dairy?
- Rice
- Millets (Sorghum Millet (Jowar), Pearl Millet (Bajra), Foxtail Millet (Kakum/Kangni), Finger Millet (Ragi), Barnyard Millet (Sanwa), Little Millet (Moraiyo), Buckwheat Millet (Kuttu), Amaranth Millet (Rajgira), Kodo Millet, and so on.)
- Gluten-free flours (almond, buckwheat, sorghum/jowar, amaranth, chickpea, and so on). Shop for them here.
- Quinoa
- Gluten-free oats groats/steel-cut oats
- Organic non-GMO corn
- Potatoes and potato flour
- Organic meat, fish, and poultry
- Whole eggs
- Fruits
- Vegetables
- Nuts
- Seeds
- Spices and herbs
- Cold-pressed and quality oils
- Most beverages except beer (Check the labels always)
- Nut milk (if you do not have any nut allergy), coconut milk, coconut yogurt, and rice milk
Pointers to keep in mind:
- Read labels of packaged foods to avoid gluten and dairy. Opt for healthy gluten-free and dairy-free products.
- This challenge is even more powerful when coupled with intermittent fasting and the no-sugar challenge.
- If you consume whey protein powder, try switching to a plant-based protein powder or sattu.
Some people will say I cannot do without tea. You should never be dependent on something so much that you cannot live without it. You can drink black tea. You can add almond milk, oat milk, or coconut milk. I don’t like it added to mine because it tastes horrible when you make it that way. But to each their own. Just have black tea instead.
Those wondering where will I get my probiotics from if not dairy? You can get your source of probiotics from fermented veggies, kimchi, sauerkraut, homemade-made pickles, and so on.
Is this challenge difficult?
I am not here to say that it is easy. I know it is difficult. But so is life. Life is difficult, but it is also beautiful. Just use self-restraint and self-discipline for the next 5 days. The problem is not dairy or gluten. The problem is the deteriorating quality of dairy and wheat-based products and our weak gut. If you have constant gut issues, eliminate them, and notice how your symptoms improve.
How will this challenge benefit me?
Most of us have inflammation. While it is a required response by your immune system, when your body does not switch this inflammation off at the right time or has chronic inflammation, it can pave the way for most health and lifestyle conditions today.
If you have acne, gut problems, PCOD, hormonal imbalance, bloating, flatulence, belly fat, and brain fog, you may think eating dairy and gluten is harmless and does not cause any problems. But you never know until you try cutting it out. You may not necessarily be lactose-intolerant or have celiac, but you could have a weak and inflamed gut.
Gluten and casein are protein molecules that are potent allergens and cause or trigger inflammation, which is why some people feel queasy after consuming them. What is worse is when these protein molecules cross our gut barrier and enter our bloodstream, it elicits an immune response against our own body or causes immense gut discomfort. So, this challenge will allow our systems to be off dairy and gluten for some time.
The biggest benefit of going gluten-free and dairy-free for these 5 days is:
- Your inflammatory markers will drop.
- You will lighter
- You will feel more energetic
- You will be more focused
- You may even drop a couple of inches or a little fat. I am not talking about weight loss but excess fat. You may feel slimmer.
- You will also give your gut the much-needed break it requires. 80% of your immunity lies in it. The more inflamed your gut is, the more health issues you have.
- Improved gut health, and reduced symptoms like bloating, indigestion, belching, and loose stools.
- Reduced allergies
- Balanced sugar levels
- A beneficial lifestyle change in case of a weak digestive system and autoimmune disease.
- Better skin and improved hair health
- Fewer cravings
- Reduced mucus formation
- Improved mental and physical energy
Those who are already-fit (I do not mean six packs and size zeroes) and lead a clean and healthy lifestyle may not experience a drastic change. In this case, you can get back to gluten and dairy as usual. For others who experience benefits, try to do this more often.
Don’t get stressed out about this or let your mind fill up with fear. If you cannot do 5 days, start with 1, then build it up to 2, 3, 4, and eventually 5. It is okay if you fail. Just try to get back on track the next day. Every day can be a small win until you have 5 small wins. When hundreds and thousands of people join our programs for their health reasons, fat loss, and cancers – the first thing we do is put them off this to bring some balance to their gut health. This in turn controls everything – your inflammation and immunity. The results that they have seen have inspired many of them to never go back to dairy and gluten.
Some people may not know that they are intolerant to gluten or dairy…
Self-realization is a superpower. Try this challenge and assess how you feel. Many people may be intolerant to gluten or dairy but don’t know it yet because they have gotten so used to living with acidity, bloating, and the other discomfort it can bring.
But when they try this challenge:
- Bloating disappears
- Don’t feel as acidic anymore
- Water retention become better
- Headaches reduce
- Sleep better at night
It also makes them realize that their gut may not be strong enough. That they don’t have the right enzymes to break down gluten or dairy. And simply giving their gut a break from these foods can help their gut feel a little stronger to handle it in the future.
Our clients, after trying this, tell us how easy it is to give these up for a while. While some make it a permanent lifestyle change, others continue to do it when they travel. Find what works for you and do it. Everyone is unique. When I return from my travels, I like to give myself a break from gluten and dairy and clean my system. Once my gut feels lighter and stronger, I get back to my regular living.
The problem today is that everyone is chasing perfection and wants fast results. And it is a big reason why most people fail. Look at nature. You cannot force a seed to become a plant faster than it should. Adopt the pace of nature. It’s beautiful, healthy, and how we should live.
You Care Community Speak
“Hi, Luke! My experience with a three-day dairy, wheat, and sugar-free diet was awesome! I don’t want to weigh myself to know if I have lost any weight, as I am feeling less bloated, less gassy, very light, energetic, and positive overall. These feelings are far above my weight loss. Thank you for guiding us and helping us with your expert advice. I am your regular follower, and I forgot to mention that my back pain has reduced to some extent (if not completely), since the day I started intermittent fasting. And, I am doing intermittent fasting for almost 15 days now. I hope to see better results in the longer run. I have simply fallen in love with all your advice. Thank you so much, and may God bless you with a long and healthy life!”
– Meenakshi
Disclaimer: If you are already on a personalized program, please keep your integrative or healthcare expert in the loop before trying anything new.
Gluten & Dairy-Free Recipes:
- Non-Dairy Kadhi
- Ragi Chocolate Sheera
- Natural Protein Booster
- Breakfast Oat Groats
- Lauki Moong Dal Dosa
- Moringa Khichdi
- Mighty Millet Noodles
- Sattu Cake & Cookies
Need help to rebuild your gut health? We help you find a way,
Know more about our You Care Wellness Gut Health Program here.
Set up a one-on-one consult with our integrative team of experts on WhatsApp here or write to us at info@lukecoutinho.com.
ALSO WATCH: Try My 5-Day Gluten & Dairy-Free Challenge For Better Skin, Hair, And Digestion
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