Best/worst gluten and dairy substitutes?

At the suggestion of my acupuncturist, I'm going to try an elimination/reintroduction diet for two weeks. I already know that I'm lactose intolerant (so much pleasure, so much pain), so this is something I've known I should be cutting back on or eliminating. Anything else will be an interesting insight.

I'm trying to gather some foods now. What gluten-free foods or dairy substitutes do you recommend? Any that you absolutely can't stand? I've found some great gluten-free waffles, enjoy quinoa, and have substituted avocado for cheese. I'm still looking for a gluten-free hot breakfast cereal and a decent bread or something for toast and sandwiches.

Bread and bagels - Udi's (yum!) Udi's is the best bread I've found, and I now no longer bake my own. Hot cereal - I love Bob's Red Mill Gluten Free Steel Cut Oats.

For a milk replacement I recommend So Delicious Coconut Milk/unsweetened. It's neutral tasting - doesn't taste like coconut at all. This company also makes coconut milk yogurt.

If you like hot cereal, cream of buckwheat is GF. Whole grain buckwheat (kasha)can be cooked/used like rice.

I also like Udi's multi-grain bread - it's one of the better ones.

For Spaghetti - Schaer is the best. Schaer also makes excellent bread but unfortunately you can't find them in the US.

GF Pasta:
Tinkyada Brown Rice pasta which can be found at Whole Foods and most health food stores. Trader Joe's has brown rice pasta also.

Treats:
Pamela's Cookies are gluten-free and most are also dairy free. Their Biscotti and mini-chocolate cookies are delicious IMHO.

Stay away from Food 4 Life breads. They are truly awful. However their brown rice tortilla is really good.

I'm gluten intolerant and casein (in dairy) intolerant, and I'm also a Clinical Nutritionist, so I've studied and lived, in-depth, the GF and DF life.

BTW, if you eliminate grains from your diet you won't be missing much nutritionally. Non-starchy veggies actual have more of the nutrients that are found in grains and have at least as much fiber. Plus they're not acid-forming as grains are.

HTH

Add me to the Udi's products and Bobs red mill list. Love it!

Thanks everyone, this is really helpful! Keep the recommendations coming.

Are there any cheese substitutes you like?

I tried out Daiyya (a cheese substitute that is not soy). My family hated it. I thought it was ok but it gave me a stomach ache every time I ate it. I know--you asked for what I liked, not what I disliked, but that's all the info I have. :)

I just tried it to see, I haven't gone dairy-free. Yet.

When I crave junk food I like the Food for Life rice tortillas.

They're not organic, though, and I really HATE buying anything from rice that isn't organic. Rice is some of the most toxic environmentally destructive stuff on the planet, when it's grown in non-traditional ways. :(

Manufactures always change their productions, so what may be gluten free today, may not be gluten free tomorrow. So always read the labels.

Bread/Muffins

• Udi’s multi-grain bread is the best!
• Udi’s blueberry muffins are delicious as well; the lemon muffins are okay.
• Glutino Cinnamon Raisin Bread is good toasted--the trick is to toast the bread.
• Do NOT waste your money on Udi’s bagles or their granola--they suck.
• Food For Life is awful!!!!!!!!!!!!!!! Don’t waste your money. The stuff isn’t edible. Not even toasted is this bread edible. Yuk, double, yuk.
• The other gluten free breads out there are worse than Food For Life--so you can imagine how horrible the stuff tastes.

Pasta

• Ancient Harvest Quinoa pastas -- I like the quinoa pastas better than the brown rice flour pastas by far. The brown rice flour pastas are too gooey for me.
• Annies Mac & Cheese -- the best of the mac & cheeses

Baking Mixes

• Pamela’s makes very good all purpose baking mixes, bread mixes, and pancake mixes.

Cereal/Breakfast Foods

• Bakery On Main, Gluten Free Granola, makes the best granola
• Buckwheat -- despite the name, it is NOT wheat and contains no gluten.
• Vanns blueberry waffle is the best gluten free frozen waffle

Cookies/Snacks

• Pamela’s makes a good chocolate chip cookie
• Glutino makes the best chocolate wafer--these wafers are awesome. The lemon favor is real awlful.
• Glutino makes a few decent crackers and a good pretzel
• Be careful with Glutino--a lot of their products are awful!!!!!!!!!
• Blue Diamond makes an array of very good gluten free crackers: almond, hazelnut, etc
• Mary’s Gone Crackers are okay--not the best, but not too bad of a cracker
• Lundberg makes a great rice chip
• Kind makes really good fruit and nut bars
• Kettle chips are gluten free

Meats/Cold cuts: (if you eat meat)

• Boar’s Head
• Jones Dairy Farm frozen sausage
• Applegate Farms
• Aidells Sausage

BTW. gluten lurks in some unlikely places:

Soy Sauce & Teriyaki Sauce: (unless the soy sauce is Tamari style and specifically labeled wheat/gluten free, it will contain wheat). Most Asian restaurants don't use the wheat free Tamari soy sauce because it is more expensive. So if you eat out at Asian restaurants, you need to ask about the addition of soy sauce in the food.

Blue Cheese: those veins in really good quality blue cheese are bread mold. Since you don't know which brands of blue cheese are cultivated with bread mold, the rule of thumb for those on a gluten free diet is to avoid all blue cheese.

Commercially produced soups (including those in restaurants): more often than not, flour is used as a thickening agent in soups. I have only three times in the past 2 yrs found restaurants that did not add flour to their soups.

When I eat out, I ask the server about wheat/gluten in the dishes; he/she will then ask the chef. Only once did I find the server unwilling to discuss the matter with the chef. More and more restaurants have gluten free menus--even the chain restaurants, simply inquire at the hostess station.

Vitamins/medications: capsules, coatings, and other seeming inert components of vitamins and medication often contain gluten. When being prescribed medication, ask your doctor/pharmacists whether the medication is gluten free. Most Vitamin/supplement companies clearly mark their products gluten free.

Speaking of vitamin/supplement companies, there is controversy over their use of barley and wheat grass juice. These companies will use these grasses in their productions, then label their product gluten free. Some say their is no gluten in the immature grass--yet those with Celiac and gluten intolerance insist they get a reaction when they use the wheat and barley grass juice. I personally will not use these products. It's a personal choice you have to make for yourself.

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Originally Posted by socalgal59

Commercially produced soups (including those in restaurants): more often than not, flour is used as a thickening agent in soups. I have only three times in the past 2 yrs found restaurants that did not add flour to their soups.

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Swing to consomme soups. Then the flour thickening agent situation is solved.

Alot of Asian consomme style soups do not use flour. Some might use cornstarch. One can usually tell from the consistency.

And no, alot of Asian soups do NOT need to use miso nor soy sauce if it is made properly. I actually never tried any miso until my early 40's.

My 17yo DS is GF/DF and I am GF (although I am restricting GF replacement breads and starches right now to lose weight), so here are our favs.

Bread and Bagels: UDI's Another poster above said she doesn't like the bagels but my very picky DS has never liked one of the GF breads I've bought or made from scratch and he LOVES the bagels. So since everyone has different tastes, you might like them.

Waffles: Nature's Path Homestyle is good. Also the Buckwheat and the blueberry. We like these better than Van’s but everyone will have a personal opinion on this kind of stuff, so you should try some.

Pizza crust: I like Glutino unless I'm making my own zucchini pizza...let me know if you want the recipe. It substitutes grated zucchini mixed with egg whites and garlic to sub for crust.

Cookies: Lucy’s cookies are sold at Starbucks, so if we’re out riding and DS needs a snack, we can stop in a Starbucks.

Soup: Progresso Vegetable, Pot Roast, Southwestern Chicken, Chicken and Rice and Wild Rice/Chicken were all GF/DF last time I looked (I read labels each and every time, even if I’ve bought the product before because ingredients change). However, don’t be fooled by the “lite” versions which have wheat. DS takes these in his lunch for school every day or Hormel Chili.

Pasta: I like Schar’s pasta the best. Absolutely cannot tell it apart from semolina pasta. Also like some of the quinoa pasta but can’t find the name.

Oats: I react to Bob’s Red Mill oats but love all their other products. I got “Gluten Free Oats” (that’s the company name) online from amazon dot com and I don’t react to that.

Prepared Mixes: Pamela’s is good, but it is NOT DF. For DF, Bob’s Red Mill is good but it has too much bean flour for some things. I mix my own.

Snacks: Yay for Glutino Pretzels...DS loves them. I like Mary's Gone Crackers but they are too much like eating twigs for DS.
Blue Diamond Nut Thins are great, but I react to them – I think that they are cross-contaminated. Again, others may or may not be as sensitive.
Kettle chips are GF but I think I react to the safflower oil, which I think may be contaminated or is just an intolerance of mine. Other oils are ok for me.

Best of luck!

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Originally Posted by Melalvai

I tried out Daiyya (a cheese substitute that is not soy). My family hated it. I thought it was ok but it gave me a stomach ache every time I ate it. I know--you asked for what I liked, not what I disliked, but that's all the info I have. :)

I just tried it to see, I haven't gone dairy-free. Yet.

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Huh, I loooove Daiya. It's changed my world, after 19 years of not eating cheese or the nasty cheese substitutes.

I like quesadillas and cauliflower with daiya.

Love love love it.

A lot of gluten free stuff has been covered so I'll go with dairy-free. Daiya is the only cheese substitute I'll eat. I know there are some awesome ones available in Europe and bigger cities, but where I live Daiya is my one and only. Teese is not good, Follow Your Heart is passable, Tofutti is ok for cheese singles since they taste like Kraft and work for nostalgic grilled cheese, there are a couple over brands that are soy based but watch out for casein which makes its way into a lot of them.

Tofutti also makes sour cream and cream cheese that is pretty good. Granted, I haven't had the real thing in years so I'm not sure how someone used to dairy versions would find them. There are lots of delicious ice cream options as well.

For milk I love Organic Valley soy milk, but Almond Breeze is a close second. Silk is ok for when I'm not near a coop or health food store. For the asceptic packages of milk Soy Dream has always been my favorite.

No direct personal experience, but my vegan roommate has discovered:
She hasn't found a cheese substitute she likes. She also really likes the So Delicious coconut milk ice cream, but it can be hard to find around here.

pardon me for hijacking the thread somewhat, but I've been thinking about this recently and wanted to ask:

how would you know that you are gluten intolerant or gluten sensitive, and are there health benefits to eating less gluten (and dairy for that matter) if you're not gluten intolerant?

I ask because I'm generally interested in healthy eating and try to keep an open mind to trying new stuff, my dh is dairy intolerant and I've grown increasingly so myself because of low exposure, and I just recently met several people at work who said that they could eat gluten but preferred not to because they "felt better without".

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Originally Posted by lph

pardon me for hijacking the thread somewhat, but I've been thinking about this recently and wanted to ask:

how would you know that you are gluten intolerant or gluten sensitive, and are there health benefits to eating less gluten (and dairy for that matter) if you're not gluten intolerant?

I ask because I'm generally interested in healthy eating and try to keep an open mind to trying new stuff, my dh is dairy intolerant and I've grown increasingly so myself because of low exposure, and I just recently met several people at work who said that they could eat gluten but preferred not to because they "felt better without".

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Thanks for asking this, as I've been wanting to know myself.

Try a challenge diet.

The tough part is that I think you have to eliminate ALL common food allergens, not just one, because you may be sensitive to more than one, and just a decrease in the allergic load might not noticeably decrease your symptoms. And if you've never tried to live without wheat, corn, rye, oats, soy, dairy, eggs, yeasts or molds for four days (let alone long term) ... it's not as easy as it may sound. Make sure you have a good reference, which will help with recipes as well as identifying foods (e.g., any processed fruit product, and certain fresh fruits, is likely to contain yeasts or molds; corn products can be found just about everywhere).

I'm honestly not sure that gluten is even the protein that sets off people who are allergic to wheat but who are not celiac. Or why it should matter ...

Anyway, start by keeping a food and symptom diary for a week. Everything you eat, when you eat it, every symptom you have (fatigue, edema, palpitations, itching, asthma, hives, grogginess, poor sleep, digestive issues ...) with the time of onset and the time it goes away, if any.

Then eliminate the potential triggers for four days and see if you feel any better (keeping up with your symptom diary so you can compare it to what you had before). If so, then reintroduce the foods one at a time. If you get a "positive" on anything but the last food you try, you'll have to do it over again to test for the remaining foods (but on a repeat test, you don't have to eliminate foods that you reintroduced without a reaction).

There was a point in my life, my body couldn't handle much milk, but strangely before I grew up as a child drinking several glasses of milk per day. I think all of us benefitted as growing children on milk. My parents did want us to drink milk even though they seldom drank it except my mother when she was pregnant.

Probably from low exposure, I can handle milk up to a certain point. I put myself back onto milk slowly.

This is my dairy intake and I think it's healthy for me ..for naturally occurring sources of calcium and other nutrients. I do not take supplements at this time yet.

Skim milk- 2 litres every 3-4 days. I take in my tea, coffee and oatmeal. I rarely drink a whole glass of milk. I know for me to have 2 large lattes is not good: diarahea

Butter- we only have butter in fridge 1-2 times per yr. Otherwise my butter intake is at restaurants on rollls, with butter sauces if small amounts. Again my body seems to only like abit. My body does not respond well to an overtly buttery sauce, etc.

Cheese- a few thin slices of goat cheese or other types of cheeses on a day. But that happens only several times per month or less. I do eat soy cheese from time to time.

Seeing really cheesy, greasy dishes in restaurants is not a turn-on for me. Cheese to me, is meant to garnish/melting abit for flavour in restaurant dishes. We rarely cook with cheese. Only make cheese based sandwiches with basil, tomato, etc. Or feta on salads. So a real cheesy pizza is less attractive to me vs. lighter with other multiple toppings.

Yogurt- have it only several times per month. Tend to prefer low-fat if available. My partner is the yogurt inhaler. Or he makes salad dressings with yogurt or puts into soups as a garnish..I will have all this gladly.

Cottage cheese- only several times per yr. I guess we tend to forget about it. Sour cream tends to be only several times per yr. also.

I haven't cut out dairy completely because if I have it in the amounts that I've listed above, it works for me and I think for me, it has naturally occurring nutrients which are good for my body and I don't worry about weight gain, etc.

I had a slice of pizza and some Annie's mac & cheese last night. Oh. My. G*d. I was so uncomfortable last night, even with taking digestive enzyme beforehand.

I can't stomach milk, literally and figuratively. It grosses me out to think I'm drinking breast milk from another animal.

A friend of mine has rheumatoid arthritis and she's cut out dairy from her diet. She reports that her flare ups are fewer and less painful now. I know I could do better without dairy, but sometimes it's just not the same eating soy ice cream.

I didn't know about overdosing on lattes for me..until I was on a 5 hr. bus ride. :( I learned my lesson.

I can imagine the problem for you badger for that mac 'n cheese...which actually I haven't had any mac 'n cheese ...um..for last 10 yrs.?? Kraft doesn't turn me on unless I'm really desperate in the wilderness or making it from scratch sounds like too much work (for me).

Each person's body is different, that's for sure!

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Originally Posted by lph

I just recently met several people at work who said that they could eat gluten but preferred not to because they "felt better without".

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I saw a segment on one of the news shows talking about this and the nutritionist said that eating gluten free because you want to eat healthier, made no sense. She talked about how it is the latest trendy eating fad but that unless you had problems with it, there was no reason to eliminate it.

Wish I could remember what show, because I'd look for a link. And I haven't researched it at all myself, so maybe she was all full of it :) but thought I would toss it out there since I did fairly recently hear this discussed.

Unless my body truly is adverse physiologically and gets worse, I will always have gluten in my diet.

It's just a question of what type, how it's prepared and amounts per gluten food type, that people should think about if they can eat gluten but want to feel healthier.

I disagree cutting out gluten completely unless for the reasons in my lst sentence above.

I really do believe in a balanced diet and in moderation.

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Originally Posted by badger

sometimes it's just not the same eating soy ice cream.

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Try the coconut kind. It's brilliant.

(And I'm an American who doesn't use that word lightly. ;))

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Originally Posted by lph

how would you know that you are gluten intolerant or gluten sensitive, and are there health benefits to eating less gluten (and dairy for that matter) if you're not gluten intolerant?

I ask because I'm generally interested in healthy eating and try to keep an open mind to trying new stuff, my dh is dairy intolerant and I've grown increasingly so myself because of low exposure, and I just recently met several people at work who said that they could eat gluten but preferred not to because they "felt better without".

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There is nothing wrong with gluten.

Some folks are genetically lacking the enzyme needed to digest gluten. If their immune system remains calm, the only side effect is flatulence and poopy issues. The gluten goes into the large intestine where the bacteria have a party and feast on the undigested gluten... and cause "lower intestinal excitement", shall we say...

For some people, something occurs (who knows what the trigger is, possibly a physiological stress) that makes the immune system sit up and take notice. The immune system takes a peek into the intestine and says, "What the heck is THAT!?!?" at the sight of a full and untouched protein bobbing around in the intestinal stew. Being ever-vigilant against invaders, the immune system assumes a full protein roaming unscathed through the small intestine must be an invader, and so produces antibodies against it.

Unfortunately, the same immune response to the imaginary "invader" delivers an almighty wollop to the intestine itself. The intestine malfunctions: not absorbing things it should, leaking things it shouldn't. This leads to deficiencies and to incompletely digested stuff entering the bloodstream. Bad news.

And, that same immune response rips up other tissues that are similar to the intestine (nerves, brain, skin).

Folks who have celiac (gluten intolerance) that has shifted into the immunological high gear will have wacky symptoms that seem to be completely unrelated to the gut.

Folks who haven't shifted into high gear or haven't had their immune system triggered will have pretty much just gut symptoms. A strong warning of things lurking on the horizon.

Both should avoid gluten.

There is absolutely NO benefit to avoiding gluten if you are genetically able to produce the gluten-digesting enzymes. In fact, such a person is missing out on a valuable protein source.

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Originally Posted by badger

I had a slice of pizza and some Annie's mac & cheese last night. Oh. My. G*d. I was so uncomfortable last night, even with taking digestive enzyme beforehand.

I can't stomach milk, literally and figuratively. It grosses me out to think I'm drinking breast milk from another animal.

A friend of mine has rheumatoid arthritis and she's cut out dairy from her diet. She reports that her flare ups are fewer and less painful now. I know I could do better without dairy, but sometimes it's just not the same eating soy ice cream.

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There is no lactose in cheese. It gets digested by the critters that turn milk into cheese.

Little to no lactose in the pizza or the mac. However, both have a nice large dose of gluten, which is unaffected by OTC digestive enzymes.

Are you sure it's only dairy that is your problem?

(if it were a caseine issue, you'd have an allergic reaction to the cheese - histamine, autoimmune, and anaphylactic stuff)

Most celiackers are also missing the genetic trigger to produce enzyme to digest lactose as adults.

Just being Devil's Advocate here...

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Originally Posted by KnottedYet

There is nothing wrong with gluten.

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Folks who haven't shifted into high gear or haven't had their immune system triggered will have pretty much just gut symptoms. A strong warning of things lurking on the horizon.

Both should avoid gluten.

There is absolutely NO benefit to avoiding gluten if you are genetically able to produce the gluten-digesting enzymes. In fact, such a person is missing out on a valuable protein source.

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lph- Do you know if these people are also vegetarian?
Unless it is the body truly lacking specific enzymes for digestion, plus all symptoms described above...I kinda wonder all this super-fine tinkering and cutting back on naturally occurring nutrients is a great idea, when a body naturally can digest healthy protein (which has other nutrients also)

If I'm going to have my body intolerant to something, that would be too much sugar, too much salt, too much fat..:rolleyes: :p So I see my too-much butter intolerance and too-much alcohol intolerance, a good thing. :)

I continue to be amazed by the wonderous functions of our body: how many different processes function simultaneously and in synchronicity ..to keep us healthy and alive. Allow us to see, speak, have brain cognition :p etc. Mankind has not created a machine like our bodies.

I'm sure there are small amounts of multiple nutrients in 1 food source that the body breaks down to find good uses for it.

Maybe I'm a big meanie for saying it right out loud, but here it is:

Some of us really like paying lots and lots of attention to what we eat and especially to what we don't eat.

Maybe it makes us more special.

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Originally Posted by KnottedYet

There is no lactose in cheese. It gets digested by the critters that turn milk into cheese.

Little to no lactose in the pizza or the mac. However, both have a nice large dose of gluten, which is unaffected by OTC digestive enzymes.

Are you sure it's only dairy that is your problem?

(if it were a caseine issue, you'd have an allergic reaction to the cheese - histamine, autoimmune, and anaphylactic stuff)

Most celiackers are also missing the genetic trigger to produce enzyme to digest lactose as adults.

Just being Devil's Advocate here...

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not sure. I knew that yogurt and cheese, because of the probiotics, are easier to digest, but I always feel somewhat icky after eating dairy. Me and latte...yeesh, after about an hour you do NOT want to be in the same room with me!!

And I LOVE bread. I'm able to digest that no problem, along with other stuff like pasta and crackers. Aside from the combustion problems after consuming dairy, I rarely have the "excited intestine" problem. Could I still be sensitive to gluten?

I know that there's some controversy in the medical field about food allergies and histamine reactions, but as I understand it, it's really a definitional controversy. There's no question that many people have histamine reactions to many common foods; immunologists just quibble about whether it's truly an "allergy" in the technical sense of the word.

There's really no downside to just TRYING a challenge diet. It's a hassle for sure, but it will give you valuable information that you really can't get any other way (serum IgG yields lots of false positives, intracutaneous skin prick yields lots of false negatives, monitoring systemic reactions after subcutaneous injection just isn't that sensitive).

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Originally Posted by malkin

Maybe I'm a big meanie for saying it right out loud, but here it is:

Some of us really like paying lots and lots of attention to what we eat and especially to what we don't eat.

Maybe it makes us more special.

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I'm already special... ;)

The only reason I talk about gluten intolerance/celiac when the topic comes up on the boards is because I have it, most of my family has it, and I've got years of experience dealing with it.

I don't talk about it this much in the real world, because quite frankly there's nothing more tedious than listening to a list of unrelated ailments. I do the listening all day with my patients.

Yes, folks who are focussed on their sensitivities and allergies like it's a hobby are a challenge sometimes. We all know the person who comes charging into a room, announces loudly to the whole room that someone is wearing a perfume that is setting off their allergies, oh noes they can feel their face swelling up, gonna have to take a pill, where's the water fountain, my goodness my allergies are sensitive... yadda yadda yadda. Then there's the person who calmly notices their situation, quietly slips a pill into their mouth, and no-one ever notices a thing.

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Originally Posted by KnottedYet

(...)
Both should avoid gluten.

There is absolutely NO benefit to avoiding gluten if you are genetically able to produce the gluten-digesting enzymes. In fact, such a person is missing out on a valuable protein source.

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Thanks, Knot, that made a lot of sense. I don't know why these people I met avoid gluten. They're also trying to lose weight so maybe there's something there.

We made GF playdough with the kids yesterday at work!

It turned out great, and I didn't see anyone eating it (always a risk with the Kool-Aid variety). On a dare, I did take a taste of the mix and I regretted it for quite a few minutes.

1/2 C Rice Flour
1/2 C Cornstarch
1/2 C Salt
2 tsp Cream of Tartar
1 tsp oil
food coloring if you want something other than light yellowish
(This is actually why I ended up tasting it. A kid said it looked like milk, and I said I didn't think it would taste like milk, and the kid said it would be macaroni and cheese, and I said I didn't think so. He asked what it would taste like and I guessed that it would taste a lot like salt and he seemed interested, and then I tasted it, and I think the look on my face eliminated any interest he might have had in tasting it. Hey--just because he has autism doesn't mean he's stupid!)

Mix it all together and cook on low heat.
We ended up with a few burned spots in ours (I guess they really mean LOW heat), but they disappeared when we mixed them in.

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Originally Posted by lph

Thanks, Knot, that made a lot of sense. I don't know why these people I met avoid gluten. They're also trying to lose weight so maybe there's something there.

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Sounds like maybe they are confusing things abit ..that some high glycemic foods (such as bread) just happen to have gluten. Important not to oversimplify the world of food, especially whole food in weight control/loss diets.

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Originally Posted by KnottedYet

We all know the person who comes charging into a room, announces loudly to the whole room that someone is wearing a perfume that is setting off their allergies, oh noes they can feel their face swelling up, gonna have to take a pill, where's the water fountain, my goodness my allergies are sensitive... yadda yadda yadda. Then there's the person who calmly notices their situation, quietly slips a pill into their mouth, and no-one ever notices a thing.

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And Knott's like that latter person. :p On dinners out or in with my family, everyone knows she does not eat wheat. Her motto is "there's always delicious food I can eat" and there always is. :D I end up thinking "why didn't I order that?" ;)

One of the most difficult things about being diagnosed with Celioc is the negativity- our mind seems to run constantly on what we can't eat. We've found that one of the most helpful things that we can do for our self is to sit down and make a list about the things that we can eat. Some of the regular foods that we can still eat, without doing any gluten free baking at all. We have to try and then try it again and must not use a regular recipe by exchanging hours, Use recipes those are moist already , If we have any problems with lactose, use the recipes free from lactose including buttermilk rather than milk