Dairy-Free & Gluten-Free Diets for Kids: What Parents Should Know

In recent years, dairy-free and gluten-free diets have grown in popularity, particularly among children who have allergies, intolerances, or specific health conditions such as lactose intolerance or celiac disease. As a parent, you must understand these diets and ensure that your child receives balanced nutrition.

Why Should I Choose Dairy-Free or Gluten-Free?

Dairy-Free: Some children are lactose intolerant or allergic to cow’s milk protein, leading to digestive discomfort, skin issues, or respiratory problems.

Gluten-Free: Children with celiac disease or gluten sensitivity suffer digestive distress, nutrient deficiencies, and inflammation when they consume gluten (found in wheat, barley, and rye).

Nutritional Considerations
To avoid nutritional deficiencies, removing dairy and gluten from a child’s diet must be carefully planned. Key nutrients to focus on are:
✅ Plant-based milk (almond, soy, oat), leafy greens, and nuts contain fortified calcium and vitamin D.
✅ Protein: Lean meats, beans, lentils, quinoa, and eggs are great options.
✅ Fiber and iron: Whole grains such as quinoa, brown rice, and gluten-free oats promote balanced nutrition.

Healthy alternatives
Replace cow milk with almond, soy, or coconut milk.
Choose gluten-free grains such as rice, millet, and buckwheat.
Select naturally gluten-free snacks such as fruits, nuts, and homemade smoothies.

When properly balanced, a dairy-free or gluten-free diet can be beneficial to children. Before making dietary changes, always consult with a pediatrician or nutritionist to ensure your child is getting all of the nutrients he or she needs for optimal growth.