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Can you provide me some examples of healthy gluten and lactose-free diet for a teenager?

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  • Do you need to avoid gluten, because you have being diagnosed with celiac disease and avoid lactose because you are lactose intolerant? – Jan Jun 15 '18 at 10:30
  • My doctor told me to go to the lab for analysis regarding celiac disease (I'm waiting for the results, but I can't tell for sure if I have it or not) and about lactose, I don't feel so good when I'm drinking milk in general. Thanks for the question. – yierstem Jun 15 '18 at 10:44
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No exact diets here, but just some reasoning why to eat or avoid something.


In a gluten-free diet, you need to avoid wheat and its varieties, rye, barley, triticale, malt, beer, brewer's yeast, breaded meats and commercial foods with added gluten. Here's a detailed list of foods to avoid.

What you can eat:

  • Cereals: rice, corn, oats, buckwheat and others that are not on the avoid list
  • Vegetables, legumes, fruits and nuts
  • Meat and fish, non-breaded (some packaged products may contain gluten)
  • Eggs
  • Dairy

If you are lactose intolerant, your diet usually does not need to be 100% "lactose-free" but just "low-lactose," with avoiding milk, ice cream and yogurts; hard cheeses and butter should be OK (NIDDK.nih.gov). Here's an extensive list of foods to avoid, but this is only for someone with severe lactose intolerance.


Currently, many health experts recommend to limit:

  • Foods with added sugars: most carbonated drinks, ice-tea, energy drinks (but also fruit juices), sweets and desserts (PubMed), becuse they may stimulate food craving and thus unhealthy weight gain
  • Salt intake (Heart.org), because excessive sodium can contribute to high blood pressure and artery damage
  • Red meat and processed meat, such as in fast food (PubMed), which are possibly associated with some chronic diseases
  • Foods with trans fats, which have "partially-hydrogenated oil" on the label, for example, certain cakes, biscuits, crackers, French-fries and frozen foods (Cleveland Clinic), which can raise blood cholesterol levels

They also recommend to include enough fiber from foods, such as whole-grain cereals, fruits, vegetables and legumes, because it can help maintain intestinal health (PubMed).


For the end:

  • Listen to your gut (literally).
  • Eat what you find out is good for you, for your study, work and sleep.
  • Maintain a health body weight.
  • Someone with bowel problems can get a lot of insight if get checked for common conditions, such as celiac disease, lactose intolerance, fructose malabsorption and food allergies.
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    (I didn't downvote) but you really shouldn't answer personal medical questions.... – Narusan Jun 15 '18 at 13:05
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    I edited the question and it's not asking for a personal advice now. I know that malabsorption conditions, such as celiac disease and lactose intolerance, often coexist, so there could be a lot of people interested in this. Also, my final advice is to have some tests. – Jan Jun 15 '18 at 13:43
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    (I also didn't downvote) but you said "If you are lactose intolerant, your diet usually does not need to be 100% lactose-free but just low-lactose" without references. Can you provide any references to cover this? – Chris Rogers Jun 16 '18 at 7:18
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    Yes, here's one: "People with lactose intolerance can handle different amounts of lactose. Research suggests that many people could have 12 grams of lactose—the amount in about 1 cup of milk—without symptoms or with only mild symptoms." – Jan Jun 16 '18 at 9:56

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