Many people realize that they have a sensitivity to proteins found in milk and wheat. Gluten intolerance is one of the fastest growing diagnosis in America. Milk intolerance affects 1 in 4 Americans according to the U.S. Census. There are still many people suffering who are not even aware that they have a problem with wheat or milk.

Protein in wheat called gluten. Gluten is found not only in wheat. It is also found in nearly, rye, spelled, and wheat. If you have a gluten intolerance is very important to remove all grains from the diet completely. These include the hidden sources of gluten. This means cutting all the breads, cakes, pastries and crackers made from these grains.

You also need to read the labels closely because gluten can be hidden in various products. Many products are sweetened with almost malt. Do not eat foods containing malt malt or words in the title. You also need to avoid soy. You can use tamari instead. Battered food covered in wheat flour and should be avoided. You should also avoid beer, processed meats, deli meats, instant gravy and sauce mixture, and some instant cocoas. Some contain gluten thickener. Maltodextrin and dextrins are two commonly used food additive made from gluten.

Casein is a protein found in milk which also causes a variety of bowel dysfunction. To avoid casein you should cut out all dairy. This includes milk from all animals including cows. You have to cut the butter, cheese, cream, sour cream, yogurt, and kefir. Also read the labels on foods you buy to make sure they contain no milk or casein.

The easiest way to start the wheat and dairy free diet to get rid of all foods containing gluten and casein in your home. Go through your cupboards and read the labels on all your food to determine if they contain wheat or milk and get rid of people who do.

This is easiest if everyone in your household can go on a diet. This will make food preparation much simpler. Other family members may have an intolerance that they are not even aware they have. You can see big changes in the health of all members of your family.

When you shop to read food labels closely to find hidden sources of wheat or milk. You should avoid all processed foods and pre-create all together. Shopping from the outer edge of the store where fresh produce and meat is usually the best approach. You must begin to make the most of your food at home from scratch. Cook in batches so you can freeze the leftovers to eat later in the week. This will reduce your overall cooking time.

There you can substitute flour used in baked goods such as rice flour, wheat flour, coconut flour and potato starch. You also can replace the coconut milk, rice or beans for milk in baking recipes.