Going Veg, Lactose and Gluten Intolerant

Question For Savvy Vegetarian

Hi, I desperately want to turn veggie because of various opnions about animal cruelty and also for the health benefits. However, I have both lactose and gluten intolerances and I am concerned about the effect such a limited diet might have on my body! Could you give me some advice about what the best option for me might be please? Thanks, G.

Savvy Veg Advice

Hi G.,

I know quite a few vegetarians with either or both lactose and gluten intolerances. There really are many different foods you can eat instead of dairy and wheat that will meet your nutritional needs. It just takes a bit more effort to learn what they are and how to prepare them. For example, the list of grains includes rice, quinoa, amaranth, corn, millet, buckwheat, and I'm sure there are a few I've missed. The protein and calcium in dairy is easily replaced by vegetarian sources.

One good way to avoid foods you can't eat is to cook your own food from scratch. Not always possible, I know. But you don't have to worry about what's in it that's not mentioned on the label.

There's also a big grey area between intolerant and allergic. If you're allergic, a tiny amount of something can make you very ill and could be life threatening. Intolerance food reactions vary widely from very mild to severe, with different foods, and in different individuals. I have a friend who can't eat wheat, but can tolerate oats. I do badly with milk, but a small amount of cheese is fine. Try to pin down exactly what you can and can't tolerate before you start crossing foods off your list. A food allergy guide or resource will also be helpful to you.

I recommend a couple of books to get you started. One is Becoming Vegan by Vesanto Melina and Brenda Davis. It doesn't have much specifically about food intolerance, but it does have lots of info and options for vegan nutrition without using dairy and wheat, plus a very good resource section. Another book is The Food Allergy Survival Guide by Joanne Stepaniak. It's an excellent reference for both allergic and intolerant, and has some good recipes too.

Here's a good food allergy support site. And an allergy online directory

There are a lot of recipe books for people with food allergies and intolerance. I searched on Amazon for "vegetarian gluten-free", and came up with 63 books. I'm sorry I can't recommend which one you should buy. I always find it better to browse the selection in a bookstore - then you can see what you're getting.

I recommend becoming vegetarian gradually, to give yourself a chance to explore and get used to different foods, to learn vegetarian cooking, avoid malnutriton, etc. Good luck with your vegetarian lactose and gluten free diet! Let me know if you have any other questions.

All the best - Judy Kingsbury, Savvy Veg

Health Disclaimer:

Savvy Vegetarian provides education and support to individuals who want to become vegetarian, or improve their diet. We don't advocate any particular vegetarian diet. We don't claim to be health care professionals, or nutritionists, nor do we treat any illness. Any changes that you make to your diet, or results of those changes, are your decision and responsibility. For your protection, we ask you to be completely open with us about your health, and we may recommend a medical exam before changing your diet. We reserve the right to refuse or to end a client relationship if we believe the client's actions may endanger his or her health.

FREE REPORT With Free Vegetarian Advice From Savvy Vegetarian

Find Out More About Free Vegetarian Advice

Back To Advice Index