Dairy and wheat-free made easy

Does a bowl of cereal with milk at breakfast, a sandwich at lunchtime and pasta at dinner sound familiar? Do you often feel sluggish or bloated a few hours afterwards? More of us are aware that some of the things we eat may be causing us to feel under par. The usual suspects are dairy and wheat, the foods most commonly associated with food intolerances.

When you're busy juggling family, work and social life, it can be easy to overlook other options. 'We can tend to bring on food intolerances ourselves, simply because we eat too much of the same thing,' says Muriel Simmons, director of Allergy UK. 'Our lives are moving along at such a pace that we grab what's most convenient.'

However, the shelves of supermarkets and health food shops, even the local corner shop, are so well-stocked these days that you can find plenty of versatile and flavoursome alternatives that will add variety to your diet and, when you have time, may even inspire you to be more creative in the kitchen.

Ditching dairy
People are usually lactose or cow's milk protein intolerant. Lactose is a natural sugar found in milk and which is digested by the lactase enzyme in our intestines and bowels. If you consume more lactose than your body can deal with, it irritates the gut leading to symptoms such as bloating. In this instance, steer clear of all dairy. If you've identified cow's milk as the problem, see how you respond to sheep and goat's milk. Many people find they are fine with these.

In either case – and particularly where children are concerned – it's important to ensure that you are not missing out on vital nutrients. Cow's milk is a rich source of calcium, protein, vitamins and minerals, so look for calcium, iron and vitamin-enriched substitutes.

Sheep and goat's milk
Goat and sheep's milk are both good sources of calcium, protein and the B vitamin, riboflavin. Goat's cheese and feta (a cheese made from sheep's milk) are great in salads.

Soya
Soya milk has a thick consistency. It works well in pancake mix. Taste a number of different brands until you find one you like. Fruit-flavoured soya yoghurts are a hit with kids, but contain added sugar.

Rice milk
Sweet and tasty, rice milk is made from brown rice and filtered water. It comes in different flavours such as vanilla and is yummy on cereals and in milky drinks. Combine with coconut milk for a creamy rice pudding.

Oat milk
Can be used in the same way as rice milk and is a good source of vitamin E and folic acid. Try it in a fruit smoothie, such as mango and raspberry.

Coconut milk
Dilute by half and use in desserts. Other creamy nut milks made from almond and hazelnut and can be found in health food shops.

Avoiding wheat

Once they have experienced such benefits as a lift in energy and spirits, many people are more than happy to cut out wheat. For others, life can be unbearable if they don't – coeliac disease is brought on by a severe gluten intolerance, with pain, diarrhoea, and internal bleeding. Gluten is found in wheat products, but those with coeliac disease should also give barley, oats and rye a miss.

Barley
Not just for winter soups and stews. Serve it in the same way as rice or use it as a base for energy-giving salads.

Oats
The basis of the ultimate power breakfast, porridge, oats are a complex carbohydrate that release energy slowly. Snack on oatcakes, flapjacks or oat biscuits. Use rolled oats as a topping for savoury pies or wheat-free muesli based on oats in fruit crumbles.

Rye
The dense, firm breads made from rye are favoured in Eastern Europe. Try the dark, crumbly German rye bread 'pumpernickel' topped with avocado and smoked salmon. Look out for rye crackers, too.

Spelt
Spelt can be used in the same way as wheat flour. You can buy spelt flour, bread and pasta from health food shops.

Rice
Puffed rice, rice cakes, rice flour, rice pasta, rice crackers and, of course, plain rice (brown is best) will bulk up any wheat-free cupboard. Use rice in paellas and risottos.

Corn
Corn, or maize, comes in many forms, such as cornflakes, popcorn, corn pasta, polenta, tortillas and nachos. Warm corn bread or muffins for breakfast are a treat.

Quinoa
Originating from the Andes, Quinoa is packed with carbohydrate, protein, vitamins and minerals. Serve it like rice or make it into porridge.