Can I do a gluten-free and dairy-free diet together?

Yes. A gluten free dairy free diet (or gluten and dairy free diet) is common–for example if you have coeliac disease and lactose intolerance, or choose to avoid both. Gluten free vegan diet is also possible. Plan meals around naturally gluten-free and dairy-free or vegan foods and check labels.

Gluten-Free Diet: Complete Guide

Q: Does a gluten-free diet help with weight loss?

A gluten free diet is not a weight loss diet. Gluten free weight loss or gluten free diet and weight loss only happens if you eat fewer calories than you burn. Some people lose weight when switching because they cut out high-calorie baked goods; others gain weight on gluten-free processed foods. For weight loss, focus on a calorie deficit and whole foods.

Last updated: 20 February 2026

A gluten-free diet (or gluten free diet) means avoiding all foods that contain gluten–a protein found in wheat, barley, and rye. It is essential for people with coeliac disease (celiac disease) and may help those with gluten intolerance (non-coeliac gluten sensitivity) or wheat allergy. This guide explains what a gluten-free diet is, who it is for, gluten free diet foods and a gluten free diet food list, what to avoid (including celiac disease diet to avoid), how to reduce cross-contamination, and practical gluten free diet meal plan ideas. If you suspect coeliac disease or gluten sensitivity, get a proper diagnosis before starting; do not remove gluten before testing, as that can affect results.

Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. If you think you have coeliac disease or gluten sensitivity, see a doctor for testing before changing your diet. A strict gluten-free diet must be followed for life in coeliac disease.

Below you will find what gluten is, who needs a gluten-free diet or celiac diet (coeliac diet), a gluten free diet list of foods to eat and avoid, benefits and risks, a sample day, and answers to common questions. You can use our calorie calculator and TDEE calculator if you combine a gluten-free diet with a weight or calorie goal.

What is a gluten-free diet?

A gluten-free diet is an eating pattern that excludes gluten–a protein in wheat, barley, and rye (and in oats only when they are contaminated with gluten during growing or processing). For people with coeliac disease (also spelled celiac), the celiac disease gluten free diet or coeliac diet is the only treatment: even small amounts of gluten damage the gut and can cause symptoms and long-term complications. For others, a gluten intolerance diet or gluten intolerance diet plan may be tried if they feel better without gluten (non-coeliac gluten sensitivity); this should be done with a doctor’s or dietitian’s guidance. A wheat free diet avoids only wheat; for coeliac you must avoid gluten from wheat, barley, and rye, so a gluten and wheat free diet in practice means avoiding all gluten-containing grains.

There are no phases: once you are on a gluten-free diet, you avoid gluten consistently. A gluten free diet plan, celiac diet plan, coeliac diet plan, or gluten free diet plan for beginners can help you learn gluten free diet foods and build a gluten free diet meal plan. Some people also follow a gluten free dairy free diet or gluten and dairy free diet (e.g. if they have lactose intolerance as well); a gluten free vegan diet or vegan and gluten free diet is possible with careful planning.

Core principles

Avoid all foods and ingredients containing wheat, barley, rye, and any gluten-containing derivatives.
Choose naturally gluten free diet foods: rice, quinoa, corn, potatoes, meat, fish, eggs, vegetables, fruits, legumes, and certified gluten-free oats and products.
For coeliac disease: avoid cross-contamination (shared surfaces, toasters, bulk bins, etc.).
Read labels and look for “gluten-free” certification where available.

How the gluten-free diet works

For coeliac disease, the celiac disease diet works by removing the trigger (gluten) so the gut can heal. When gluten is removed, inflammation and damage in the small intestine can improve, and nutrient absorption and symptoms often get better. There are no “phases”–you stay gluten-free for life. For non-coeliac gluten sensitivity, a gluten intolerance diet plan or a gluten free diet may reduce symptoms even though the gut is not damaged in the same way; the mechanism is less clear.

A gluten free diet is not a weight loss diet. Gluten free weight loss diet or gluten free diet and weight loss only occur if you eat in a calorie deficit; many gluten-free packaged foods are high in calories. If you want to lose weight while eating gluten-free, use a gluten free diet meal plan focused on whole, naturally gluten-free foods and our TDEE calculator and calorie calculator. A free gluten free diet plan or celiac disease diet plan from a coeliac charity or dietitian can give you a gluten free diet list and meal ideas.

What to eat and what to avoid on a gluten-free diet

A gluten free diet food list and gluten free diet foods focus on foods that do not contain wheat, barley, or rye, and that are not contaminated with gluten. The table below summarises what to eat and what to avoid. For celiac disease diet to avoid, include all obvious sources (bread, pasta, beer, many sauces) and hidden sources (malt, some soy sauce, cross-contact).

Eat (gluten free diet foods)	Check or choose certified GF	Avoid (contain gluten)
Rice, quinoa, corn, millet, buckwheat (pure)	Oats (use gluten-free certified only)	Wheat, barley, rye (all forms)
Potatoes, sweet potatoes	Bread, pasta, flour, crackers (must be labelled gluten-free)	Bread, pasta, couscous, bulgur (unless GF)
Meat, fish, eggs (unprocessed)	Sauces, stock cubes, processed foods	Beer, malt, many soy sauces
Vegetables, fruits, legumes, nuts, seeds	Breakfast cereals, snacks	Foods made with wheat/barley/rye flour
Plain dairy (if tolerated)		Cross-contamination in shared kitchens

When planning gluten free diet meal plan meals, base them on naturally gluten-free grains and starches (rice, quinoa, potatoes), plus protein and vegetables. A wheat free diet plan that still includes barley or rye is not enough for coeliac. If you also avoid dairy, a gluten free lactose free diet or gluten free and dairy free diet (gluten dairy free diet) uses the same gluten free diet foods but skips or substitutes milk products–see our vegan diet guide for plant-based ideas. Non gluten diet is another way to say gluten-free; celiac diet and coeliac diet mean the same medically required gluten-free diet for coeliac disease.

Potential benefits of a gluten-free diet

For people who need to avoid gluten, benefits are direct; for others, there is no proven benefit.

Coeliac disease: A strict celiac disease gluten free diet allows the gut to heal, improves absorption of nutrients, and reduces symptoms and long-term risks (e.g. osteoporosis, anaemia). This is the only treatment for coeliac.
Non-coeliac gluten sensitivity: Some people report fewer digestive or other symptoms on a gluten intolerance diet. Evidence is less clear than for coeliac; working with a dietitian can help avoid unnecessary restriction.
Wheat allergy: A wheat free diet (or gluten-free, which also avoids wheat) is used to avoid allergic reactions.

If you do not have coeliac disease, wheat allergy, or diagnosed gluten sensitivity, there is no evidence that a gluten-free diet improves health or is necessary. Whole grains with gluten can be part of a healthy diet. Quality of evidence: strong for coeliac; mixed for non-coeliac sensitivity. Always get a proper diagnosis before going gluten-free.

Risks and who should be cautious

For people with coeliac disease, the main risk is accidental gluten exposure (cross-contamination, hidden ingredients). Even small amounts can cause damage. For everyone on a gluten-free diet:

Nutrient gaps: Gluten-free diets can be low in fibre, B vitamins, and iron if they rely on refined gluten-free products instead of whole grains and variety. Choose naturally gluten-free whole grains (quinoa, brown rice, certified GF oats), vegetables, and legumes.
Before testing: Do not start a gluten-free diet before being tested for coeliac disease. Eating gluten is needed for accurate blood tests and biopsy; stopping gluten first can give false negatives.
Cross-contamination: For coeliac, shared toasters, cutting boards, condiments, and bulk bins can introduce gluten. Use separate equipment and labelled gluten-free products where possible.

If you suspect coeliac disease or gluten sensitivity, see your doctor and, if advised, a dietitian with experience in coeliac diet and gluten free diet plan.

Sample gluten-free diet day (meal ideas)

This is one example of meals that fit a gluten free diet–not a prescriptive celiac diet plan. For coeliac, ensure all ingredients are gluten-free and avoid cross-contamination.

Breakfast: Scrambled eggs with vegetables and gluten-free toast (certified GF bread); or porridge made with certified gluten-free oats and fruit; or yogurt with fruit and nuts (gluten free diet foods).
Lunch: Salad with grilled chicken or chickpeas, olive oil, and a gluten-free grain (e.g. quinoa or rice); or vegetable soup with gluten-free bread; or rice noodles with vegetables and protein.
Dinner: Grilled fish or meat with rice or potatoes and vegetables; or a stir-fry with tamari (gluten-free soy sauce), rice, and vegetables; or a gluten-free pasta dish with vegetables and protein.
Snacks: Fruit, nuts, gluten-free crackers with cheese, or rice cakes. Check labels on any packaged snacks.

For more structure, use a gluten free diet meal plan, gluten free diet plan for beginners, or celiac diet plan / coeliac diet plan from a coeliac society or dietitian. Many organisations offer a gluten free diet list or gluten free diet food list and recipes. If you also avoid dairy, plan a gluten free dairy free diet or gluten and dairy free diet with suitable alternatives.

Frequently asked questions about the gluten-free diet

A gluten-free diet means avoiding all foods that contain gluten–a protein found in wheat, barley, and rye. It is essential for people with coeliac disease (celiac disease) and may help those with non-coeliac gluten sensitivity or wheat allergy. Gluten free diet foods include rice, quinoa, meat, fish, eggs, vegetables, fruits, legumes, and certified gluten-free products.

You can eat naturally gluten-free foods: rice, quinoa, corn, potatoes, meat, fish, eggs, dairy (if tolerated), vegetables, fruits, legumes, nuts, and seeds. You can also eat products labelled gluten-free. See the “What to eat and what to avoid” section above for a full table.

No. It is essential for coeliac disease (celiac disease) and is the only treatment. Some people with non-coeliac gluten sensitivity or wheat allergy also follow a gluten-free or wheat-free diet. If you do not have a medical reason, going gluten-free is a choice and is not necessary for health.

A wheat free diet avoids only wheat. A gluten-free diet avoids wheat, barley, and rye (all contain gluten). For coeliac disease you must avoid gluten (so all three). Barley and rye are not wheat but still contain gluten, so wheat-free alone is not enough for coeliac.

Yes. A gluten free dairy free diet (or gluten and dairy free diet) is common–for example if you have coeliac disease and lactose intolerance, or choose to avoid both. A gluten free vegan diet is also possible. Plan meals around naturally gluten-free and dairy-free or vegan foods and check labels.

A gluten-free diet is not a weight loss diet. Gluten free weight loss or gluten free diet and weight loss only happens if you eat fewer calories than you burn. Some people lose weight when switching because they cut out high-calorie baked goods; others gain weight on gluten-free processed foods. For weight loss, use our calorie calculator and TDEE calculator and focus on a calorie deficit and whole foods.

Summary

A gluten-free diet avoids wheat, barley, and rye and is essential for coeliac disease (celiac disease) and may be used for gluten intolerance or wheat allergy. Gluten free diet foods include rice, quinoa, meat, fish, eggs, vegetables, fruits, legumes, and certified gluten-free products; a gluten free diet food list and gluten free diet meal plan can help you plan. For coeliac, avoid cross-contamination and get support from a dietitian. Do not start a gluten-free diet before being tested for coeliac if you suspect it. A gluten-free diet is not a weight loss diet–for that, focus on a calorie deficit and see our weight loss diet guide. For related eating patterns, see vegan diet or diabetic diet if you have additional dietary needs.