Gluten is a protein found in wheat, barley and rye. People with coeliac disease must avoid it completely, and some others feel better with less of it. Lactose is the natural sugar in milk, and many adults digest it poorly.
Naturally free of both
The good news is that most of the Ikarian diet is free of both. Legumes, potatoes, vegetables, greens, fruit, olive oil, fish, eggs, herbs and nuts contain no gluten and no lactose.
Simple swaps
For bread, choose certified gluten-free loaves or replace bread with potatoes, rice or buckwheat. For dairy, aged hard cheeses and strained yogurt contain much less lactose than fresh milk, and lactose-free yogurt is widely available.
Talk to a doctor first
If you suspect an intolerance, talk to a doctor before removing foods. Coeliac disease should be tested for while gluten is still in the diet.
