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Take Wheat & Dairy out of your diet and notice how much better you feel

I often challenge my clients, to take wheat and dairy out of their diet for 2 weeks, to see how much better they feel when they do. The main questions/comments I get when I challenge them to that are:

  • Where will I get my calcium from?
  • Does Yoghurt count?
  • I won’t be able to eat anything
  • But I have a sandwich everyday, cause its easy and pasta etc.
  • Do I have to do it forever?
What do they say when they have given it up for 2 weeks…
  • I feel so much better
  • I feel less bloated
  • I have more energy
  • I had a piece of bread last night and then felt SO awful and yuk afterwards, definitely staying off it now!
Why I recommend taking Wheat out of your diet?

Think about how you make glue? Yep, flour and water! Imagine glue in your digestive system! Think of flour as wheat (gluten) and your digestive juices as water – it would make a lovely glue type substance in your digestive system! Hence why many people often feel bloated, lack energy, depressed, constipated after eating wheat. All your energy goes to your digestive system to help digest your glue!

Other info about wheat:

  • The wheat protein Gluten, that is the main source of the problems that people experience with wheat
  • Wheat is high in Gluten
  • This glue like substance lines your stomach wall and makes nutrient absorption difficult, in and out of the stomach.
  • Gluten can also encourage growth of unfriendly bacteria in the gut, which can lead to bloating, wind, constipation etc.
  • Gluten is a natural protein found in certain grains such as wheat (including spelt), rye and barley

Try taking the following out of your diet

  • White, brown, grain bread
  • White Rice
  • Pasta
  • Cous cous
  • Breakfast cereals

And replace with:

  • Wheat/gluten free bread, sourdough is OK in moderation as well, and so is Spelt
  • Brown Rice
  • Rice noodles
  • Gluten/wheat free pastas
  • Quiona, buckwheat, millet
  • Oats
Using Wheat free pasta is just as easy as using normal pasta, but better for you. Have a sourdough sandwich instead of the other breads. Or have a salad with brown rice, or quiona, or rice noodles instead – it is just as easy!
Why I recommend you take Dairy out of your diet?

When you think about Calcium, most people think of milk or dairy products first. And the first question I get asked when I suggest taking dairy out of your diet is ‘what about calcium’.

When you think about it, humans are the only mammals that drink milk after infancy. And what is worse, is that milk is from another animal! Elephants are pretty big, strong animals right? They have pretty strong bones as well. And yet they don’t drink milk after they have ‘grown up’. They get all their calcium from other sources – greens etc.

Once we leave infancy (and for some, since birth) it becomes difficult to digest milk. This creates mucus and acid in the gut, which can upset the balance of good bacteria in the gut, which can cause a number of problems with digestion and absorption of nutrients.

Dairy products contain a protein called Casein, which is the protein that many humans have difficulty digesting.

Lactose is a type of sugar found in milk and other dairy products.  Lactose intolerance happens when the small intestine doesn’t make enough of the enzyme Lactase.  If you don’t have enough of this enzyme your body can’t absorb food and nutrients properly. If you eat/drink milk or other dairy products and you have abdominal pain, cramps, swelling, flatulence etc, it would be a good idea to take dairy out of your diet and let your gut heal.

Once you have taken dairy out of your diet, you may realise that you are less bloated, have more energy, less tummy pain etc.

Calcium absorption of greens in particular, is better than calcium absorption from milk and other dairy products.

How can I maintain strong bones?

  • Get plenty of exercise
  • Get enough Vitamin D
  • Avoid animal proteins – go for more alkaline foods vs acidic foods
  • Limit Salt intake
  • Eat plenty of the above foods
  • Don’t smoke

So where can you get sufficient calcium from when you don’t eat or drink dairy?

Nuts & Seeds & Pulses

  • Almonds
  • Sesame Seeds
  • Soy beans
  • Walnuts
  • Pecans
  • Kidney beans
  • Lentils



  • Prunes
  • Orange and lemons
  • Cherries
  • Strawberries, raspberries
  • Pineapple
  • Grapes
  • Rockmelon
  • Tomatoes
  • Paw Paw
  • Avocado
  • Bananas
  • Dried figs



  • Kelp
  • Kale, Bok Choy, Swiss Chard, Rocket, parsley, Watercress, Beet Greens
  • Broccoli
  • Beans
  • Artichokes
  • Cabbage
  • Celery
  • Carrot
  • Barley
  • Sweet potatoes
  • Garlic
  • Onions
  • Peas
  • Cauliflower
  • Egg plant
  • Beetroot




  • Salmon, sardines, trout, tuna
  • Chicken
  • Turkey
  • Eggs



  • Buckwheat
  • Tofu
  • Brown rice
  • Millet
  • Rice/Oat milk



Just try it for 2 weeks and see how much better you feel after that! Then introduce it back into your diet and see how you feel then!  This isn’t a ‘diet’, its a life style change! I bet that you will feel SO much better after doing this, that you won’t want to go back to eating lots of dairy, wheat etc.

Give it a go!
4 comments on “Take Wheat & Dairy out of your diet and notice how much better you feel”
  • Free Zumba Online
    January 27, 2012 at 2:10 am
    Free Zumba Online says:

    Your post is the greatest I have seen for a long time!

  • Megan
    February 1, 2012 at 3:48 am
    Megan says:

    Like the blog

  • Liz
    October 24, 2012 at 5:39 am
    Liz says:

    Thanks I found your blog to be very straight forward and informative – I am starting my 2 week wheat and dairy free as of now!

  • What are the best ways to get a FLAT TUMMY? | Blue Sky Health + Fitness Melbourne Bayside
    March 10, 2014 at 12:12 am
    What are the best ways to get a FLAT TUMMY? | Blue Sky Health + Fitness Melbourne Bayside says:

    […] I won’t go into too much detail here – but take it out for at least a week and see how much better you feel. There are loads of alternatives. For more info, click on this blog… […]


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