--- title: "Gluten-Free and Dairy-Free Diet | Sutter Health" description: "I have a gluten and a dairy intolerance as well as high cholesterol. Do you have a diet suggestion that may address these issues and still allow me to enjoy meal times? I hate tofu!" url: "/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335" --- 1. Home / 2. Gluten-Free and Dairy-Free Diet # Gluten-Free and Dairy-Free Diet * * * Medically reviewed by - Deborah Kurzrock, R.D. ## Question I have a gluten and a dairy intolerance as well as high cholesterol. Do you have a diet suggestion that may address these issues and still allow me to enjoy meal times? I hate tofu! ## Answer You definitely have a challenging dietary situation, but you do have some good options beside tofu. There are plenty of legumes and nuts that you can incorporate into your diet. You could make a bean vegetarian chili and have it over rice. Lentils with brown rice and vegetables is also a good choice. I would also try quinoa - it is the only grain with all the essential amino acids, so it is a complete protein. It is great with vegetables and /or salmon on top and easy to prepare. Canned salmon, mackerel, oysters or tuna would also be excellent choices because they also are a good source of calcium. Sometimes chronic iron deficient anemia can be a problem in people who have celiac disease, so be sure to include dried fruits, nuts, seeds, legumes, fortified gluten-free cereals and starches (like legume flours, millet and rice bran) in your diet. I hope you enjoy your next meal! ## Explore related topics NutritionDigestive healthGluten Sensitivity and IntoleranceLactose IntoleranceHeart healthCholesterol ## Related questions View all questions - Health Q&A ### Celiac Disease and Lactose Intolerance: Can enzymes help? I just purchased a gluten lactase enzyme medication that claims to let me eat anything safely. 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View all questions ```json {"@context":"https://schema.org","@type":"MedicalOrganization","name":"Sutter Health","@id":"https://www.sutterhealth.org/#medicalorganization","url":"https://www.sutterhealth.org","logo":"https://www.sutterhealth.org/static/images/sutter-health-logo.svg","address":{"@type":"PostalAddress","streetAddress":"2200 River Plaza Drive","addressLocality":"Sacramento","addressRegion":"CA","postalCode":"95833","addressCountry":"US"},"areaServed":{"@type":"AdministrativeArea","name":"California"},"sameAs":["https://www.facebook.com/SutterHealth","https://www.instagram.com/sutterhealth/","https://x.com/SutterHealth","https://www.youtube.com/sutterhealth","https://www.linkedin.com/company/sutter-health","https://en.wikipedia.org/wiki/Sutter_Health"]} ``` ```json {"@context":"https://schema.org","@type":"BreadcrumbList","@id":"https://www.sutterhealth.org/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335#breadcrumblist","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https://www.sutterhealth.org/"},{"@type":"ListItem","position":2,"name":"Gluten-Free and Dairy-Free Diet"}]} ``` ```json {"@context":"https://schema.org","@type":"MedicalWebPage","@id":"https://www.sutterhealth.org/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335#medicalwebpage","url":"https://www.sutterhealth.org/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335","name":"Gluten-Free and Dairy-Free Diet","description":"You definitely have a challenging dietary situation, but you do have some good options beside tofu.","inLanguage":"en-US","medicalAudience":{"@type":"MedicalAudience","audienceType":"Patient"},"isPartOf":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers"},"breadcrumb":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335#breadcrumblist"},"mainEntity":{"@type":"Question","@id":"https://www.sutterhealth.org/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335#question","name":"Gluten-Free and Dairy-Free Diet","text":"I have a gluten and a dairy intolerance as well as high cholesterol. 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Sometimes chronic iron deficient anemia can be a problem in people who have celiac disease, so be sure to include dried fruits, nuts, seeds, legumes, fortified gluten-free cereals and starches (like legume flours, millet and rice bran) in your diet. I hope you enjoy your next meal!","url":"https://www.sutterhealth.org/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335","author":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335#expert"}}},"publisher":{"@id":"https://www.sutterhealth.org/#medicalorganization"},"reviewedBy":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335#expert"}} ``` ```json {"@context":"https://schema.org","@type":"Person","@id":"https://www.sutterhealth.org/ask-an-expert/answers/gluten-free-dairy-free-diet-1051061335#expert","name":"Deborah Kurzrock","honorificSuffix":"R.D."} ```