#asktheexperts (which foods are gluten and lactose free)

Question

Accepted Answer

Ensuring your child's diet is gluten and lactose-free can be managed with a variety of nutritious foods. Here are some gluten-free and lactose-free options:

### **Gluten-Free Foods:**
1. **Fruits and Vegetables**: All fresh fruits and vegetables are naturally gluten-free.
2. **Meats and Fish**: Fresh, unprocessed meats, poultry, and fish.
3. **Dairy Alternatives**: Almond milk, coconut milk, and soy milk.
4. **Grains**: Rice, quinoa, millet, buckwheat, and gluten-free oats.
5. **Legumes**: Beans, lentils, chickpeas.
6. **Nuts and Seeds**: All nuts and seeds, as well as their butters.
7. **Gluten-Free Flours**: Almond flour, coconut flour, tapioca flour, and rice flour.

### **Lactose-Free Foods:**
1. **Lactose-Free Dairy Products**: Lactose-free milk, cheese, and yogurt.
2. **Dairy Alternatives**: Soy milk, almond milk, rice milk, and coconut milk.
3. **Fruits and Vegetables**: All fruits and vegetables are naturally lactose-free.
4. **Meats and Fish**: All fresh, unprocessed meats and fish.
5. **Grains and Legumes**: Rice, quinoa, oats, beans, lentils.

### **Meal Ideas:**
1. **Breakfast**: 
   - **Smoothie**: Blend lactose-free milk with fresh fruits and a handful of spinach.
   - **Oatmeal**: Made with gluten-free oats and almond milk, topped with fresh fruits and nuts.

2. **Lunch**:
   - **Grilled Chicken Salad**: Mixed greens, grilled chicken, cherry tomatoes, and a gluten-free dressing.
   - **Quinoa Bowl**: Quinoa with roasted vegetables and chickpeas.

3. **Snacks**:
   - **Fruit Salad**: A mix of fresh, seasonal fruits.
   - **Vegetable Sticks**: Carrots, celery, and bell peppers with hummus.

4. **Dinner**:
   - **Baked Salmon**: Served with quinoa and steamed vegetables.
   - **Stuffed Peppers**: Bell peppers stuffed with a mixture of rice, beans, and vegetables.

### **Tips for Shopping:**
1. **Read Labels**: Always check food labels to ensure they are gluten-free and lactose-free.
2. **Certified Products**: Look for products certified gluten-free or lactose-free by trusted organizations.
3. **Whole Foods**: Prefer whole, unprocessed foods to avoid hidden gluten and lactose.

### **Consultation:**
If your child has specific dietary needs, it’s best to consult with a pediatrician or a dietitian to ensure a balanced and nutritious diet.