Why I Eat Gluten Free and Dairy Free
(And Why This Isn’t About Trends — It’s About the Immune System)
I don’t eat gluten or dairy.
Not because it’s fashionable.
Not because I’m being restrictive.
But because I have Coeliac disease — and my immune system reacts to gluten. For me, gluten doesn’t just cause bloating. It triggers an immune attack on my gut lining.
That damage affects how I absorb:
Iron
B12
Folate
Vitamin D
Over time, that impacts energy, hormones, mood, bone health and inflammation. The only treatment is strict, lifelong gluten removal
No “a little bit.”
No cheat days.
No guessing
This Is Bigger Than Just Coeliac
Over time, I realised something.
There are many people who feel better without gluten or dairy — even if they don’t have coeliac disease. Especially people with autoimmune conditions. An autoimmune disease is when the immune system attacks the body by mistake.
Examples include:
Inflammatory bowel disease - Crohn’s / Colitis
When you already have an overactive immune system, adding foods that can trigger inflammation may make symptoms worse.
Some people with autoimmune conditions notice improvements like:
Less joint pain
Better digestion
Clearer skin
More stable energy
Fewer flare-ups
Not everyone needs to remove gluten.
But for some, it reduces the stress on the immune system.
The Folic Acid Issue (Important in the UK)
In the UK, white wheat flour is fortified with folic acid. This is done to help prevent birth defects — which is important.
But folic acid is the synthetic form of folate.
Some people have genetic differences that make it harder for their body to process folic acid properly. When that happens, unmetabolised folic acid can build up in the bloodstream.
Some people report symptoms such as:
Headaches
Anxiety
Fatigue
Skin problems
Choosing naturally gluten-free whole foods instead of fortified wheat products can lower exposure to synthetic folic acid.
This doesn’t mean folic acid is bad.
It means some people process it differently.
Dairy: It’s Not Just About Lactose
Many people think dairy problems are only about lactose (the sugar in milk).
But there are two main issues:
1️⃣ Lactose Intolerance
When the gut lining is damaged — as it often is in untreated coeliac — the body makes less lactase (the enzyme that breaks down lactose).
This can cause:
Bloating
Cramping
Diarrhoea
Sometimes lactose tolerance improves once the gut heals. Sometimes it doesn’t.
2️⃣ Casein Sensitivity
Casein is the protein in milk.
Some people react to casein rather than lactose.
Dairy can trigger:
Skin flare-ups
Mucus or sinus congestion
Joint pain
Digestive discomfort
Fatigue
This is more common in people with inflammatory or autoimmune conditions.
For me, removing dairy reduced inflammation and improved digestion.
So I paid attention.
Menopause
Menopause is not autoimmune, but it is inflammatory.
Lower oestrogen can lead to:
Increased inflammation
Joint pain
Blood sugar instability
Weight gain around the middle
Poor sleep
Reducing inflammatory foods and stabilising blood sugar (protein, fibre, no snacking) can make a huge difference here.
And that alone improves energy, digestion and skin.
Endometriosis
Endometriosis is strongly linked to inflammation and immune dysfunction.
Some women report symptom improvement when reducing:
Gluten
Dairy
Processed foods
Again — not universal. But inflammation plays a central role.
What I’ve Learned Living This Way
Gluten free and dairy free can go two ways:
You can live on “free from” bread, processed snacks, and substitutes…Or you can use it as an opportunity to nourish deeply. The difference is energy.
When I eat in a way that supports my body:
My digestion is calm
My energy is stable
My mood is steady
My inflammation is lower
My brain is clearer
When I don’t? My body tells me.
And after living with autoimmunity, you learn that symptoms are feedback — not inconvenience.
If You’re Thinking “This Sounds Like Me”
Here are some simple steps:
1. Get Tested First
If you think you might have coeliac disease, don’t stop eating gluten before testing. You need to be eating gluten for the test to be accurate.
2. Don’t Just Remove Foods — Add Better Ones
Focus on:
Proper protein at every meal
Olive oil and healthy fats
Beans and lentils for fibre
Plenty of vegetables
Regular meals instead of grazing
It’s not about restriction. It’s about support.
3. Watch the Processed Swaps
Some gluten-free and dairy-free foods are highly processed and can still drive inflammation.
Just because it’s “free from” doesn’t mean it’s nourishing.
4. Notice How You Feel
Do you feel clearer without gluten?
Less puffy without dairy?
More energised?
Less anxious?
Your body gives you feedback. Most of us were just never taught to listen.
Shop the ingredients (UK)
This page contains affiliate links. I only recommend products I use and trust. As an Amazon Associate I earn from qualifying purchases.🛠 My Gluten Free & Dairy Free Kitchen Essentials
These are tools I personally use to make this way of eating easier:
