Gluten & Dairy-Free
3-Week Reset

Remedy Wellness  |  remedycharleston.com

Removing gluten and dairy for 21 days gives your gut and immune system a chance to settle. You don't need a celiac diagnosis to notice a difference. Most patients see changes in energy, skin, digestion, and joint pain within the first two weeks. Doing gluten-only? Skip the dairy section.

What to Avoid 21 days. Read every label.
Gluten-containing grains
  • Wheat in all forms: farro, einkorn, bulgur, durum, graham, semolina, spelt, kamut
  • Barley
  • Rye
  • Triticale
  • Malt and brewer's yeast
Hidden gluten — check every label
  • Soy sauce (use coconut aminos or tamari instead)
  • Marinades, dressings, and sauces
  • Processed deli meats
  • Beer and malt beverages
  • Breaded or fried foods, breadcrumbs
  • Hydrolyzed wheat protein, malt flavoring, modified food starch
Dairy (skip if gluten-only)
  • Milk: cow, goat, sheep
  • All cheese, cream, sour cream, yogurt, ice cream
  • Butter (use ghee or a plant-based alternative)
  • Labels to watch: casein, whey, lactose, milk solids, butterfat
What to Eat Eat as much real food as you want
Gluten-free grains & starches
  • Quinoa, brown rice, wild rice
  • Millet, amaranth, buckwheat
  • Certified gluten-free oats
  • Sweet potatoes, potatoes, winter squash
Protein
  • Eggs, poultry, grass-fed beef, lamb, pork
  • Wild-caught fish and shellfish
  • Beans, lentils, chickpeas
  • Tofu and tempeh (organic)
  • Protein powder: collagen, hemp, rice, or pea (check labels)
Produce
  • All fresh or frozen vegetables
  • All fresh fruit
Fats & dairy-free swaps
  • Olive oil, avocado oil, coconut oil
  • Avocados, nuts, seeds
  • Ghee (lactose- and casein-free clarified butter)
  • Unsweetened almond, coconut, hemp, or oat milk (certified GF)
Sample Day
Breakfast

Veggie omelet with spinach, tomato & avocado, or GF protein smoothie with berries, almond milk & chia seeds

Lunch

Grilled chicken over mixed greens with olive oil & lemon dressing, side of quinoa

Snack

Apple with almond butter, or a handful of raw or roasted nuts

Dinner

Salmon with roasted vegetables and brown rice. Herbal tea or magnesium before bed.

Tips for Success
  • Read every label. Gluten and dairy hide in sauces, seasonings, and snack foods.
  • Prep a few things at the start of the week: a protein, a grain, some roasted vegetables
  • Keep snacks simple: hard-boiled eggs, nuts, hummus with vegetables
  • Drink plenty of water throughout the day
  • Keep notes on energy, digestion, skin, and sleep as you go
After 3 Weeks
  • Bring back one food group at a time. Start with gluten, then dairy.
  • Eat it daily for 2–3 days and watch what comes back
  • If symptoms return, you have your answer. Keep it out longer.
  • If you feel better without both, staying off them long-term makes sense
  • Call us if you want food sensitivity testing or help figuring out next steps
Resources
Remedy Wellness Articles
Gluten-Free Recipes
Organizations & Shopping