Tips For Starting A Gluten-Free And Dairy-Free Diet

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Dairy, Gluten Free Challenge

Tips For Starting A Gluten-Free And Dairy-Free Diet

“The problem is not with dairy or gluten. The problem is with 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.”

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 you 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. These two food groups (gluten and casein) cause inflammation and also aggravate any existing inflammation.

What is the challenge?

Most people today have a problem with their gut health, and have weak and inflamed digestive systems. Knowing how critical your gut health is for everything right from weight to immunity to cognitive health, gluten and dairy elimination is one of the first steps to improve your 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 cause immense gut discomfort. So, this challenge will allow our systems to be off dairy and gluten for some time. If you feel your health and symptoms improve with this challenge, then you can consider continuing with it.


  1. Do not consume dairy (casein, lactose) and wheat (gluten), and any dairy and gluten-containing products as well over the next seven days.
  2. Include alternatives like:
  3. Dairy alternatives: Nut milk (if you do not have any nut allergy), coconut milk, coconut yogurt, and rice milk.
  4. Gluten alternatives: Rice, chickpea flour (besan), organic non-GMO corn (makai atta), all kinds of millets, amaranth, and gluten-free oats groats/steel cut oats.


  • 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.
  • Fat loss.
  • Better skin.
  • You feel light, energetic, and have fewer cravings.
  • Reduced inflammation.
  • Reduced mucous formation.
  • Improved skin and hair health.
  • Improved mental and physical energy.


  1. Read labels of packaged foods, as many have gluten in them. Opt for healthy gluten-free products.
  2. This is even more powerful when coupled with intermittent fasting, and the No- Sugar challenge.
  3. You can consume ethically sourced A2 ghee, as it is free of milk solids (clarified butter). While ghee is not dairy-free, it is lactose-free, and thus suitable for individuals who are intolerant to lactose.
  4. It is okay to include a little yoghurt and cheese “if you have to”, because the lactose inside is broken down by live bacteria, but ideally try and get off dairy and gluten entirely for five days.
  5. If you consume whey protein powder, try switching to a plant-based protein powder if you can, or sattu.


  1. Do not consume wheat, barley, semolina, durum wheat, or rye, as they all contain gluten.
  2. Avoid consuming milk, paneer, or butter.

Try this challenge out for five days. We have seen thousands of people stop this for a while, and the changes they experience are incredible. If you do not experience any changes, you may get back to eating gluten and dairy, but do try it at least once.

This is Meenakshi’s experience when she tried the challenge:

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, and I feel very light, energetic, and positive overall. So, 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!

Regards, Meenakshi

Disclaimer: If you are already on a personalized program, please keep your health coach or doctor in the loop.

List of some of Luke’s Wellness Market recommended products that can help you through this challenge:

  1. Gluten-free alternatives
  • Country Kitchen – Spinach Quinoa Flour

You can buy it here.

  • Crashola – Banana Semolina

You can buy it here.

  • Millet Amma – Organic Barnyard Idli Dosa Batter

You can buy it here.

  • Satvyk – Bajra  

You can buy it here.

  • Satvyk – Jowar flour     

You can purchase it here.

  • Nutty Yogi – Multimillet Cheela Mix

You can purchase it here.

  • Early foods – Millet Jaggery Cookies      

You can purchase it here.

  • Satvyk – Moringa Khichdi Mix               

You can purchase it here.

  • Four Thirty – Sorghum Masala Puff        

You can purchase it here.

  • Dairy-free alternatives
  • Bombay Cheese Company – Cheddar Cheese Block       

You can buy it here.

  • Healiva – Almond Milk 

You can buy it here (DM) or message on 7710744640.

  • Health and Mo – Peanut Yogurt

To buy, call 99200 45333 (Madhavi Barot)

  • Jus Amazin- Almond Milk         

You can purchase it here.

  • Katharos – Vegan Feta Cheese  

You can purchase it here.

Gluten & Dairy Free Recipes:

  1. Non-Dairy Kadhi
  2. Ragi Chocolate Sheera
  3. Natural Protein Booster
  4. Breakfast Oat Groats
  5. Lauki Moong Dal Dosa
  6. Moringa Khichdi


From a pimple to cancer, our You Care Wellness Program helps you find a way

Talk to our integrative team of experts today 


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