If you were just diagnosed with celiac disease and dairy suddenly disagrees with you too, that is not a coincidence. The gut damage behind celiac disease hits the same area that produces lactase, the enzyme that digests lactose in dairy. That is why so many newly diagnosed celiacs need to drop both things at once, at least for a while.
That does not mean you are lactose intolerant for life. In most cases it is temporary, tied to the diagnosis itself, and it resolves on its own once the gut recovers.
We are only covering the lactose side here. If you still need the basics of what eating gluten free looks like day to day, start with gluten free diet: the complete guide and come back to this after. To learn exactly what gluten is, see what is gluten.
Whether you search for it as gluten free and lactose free, gluten free and lactose free diet, or gluten free and lactose free foods, it is the same combination of two intolerances that, in practice, are worth handling separately.
Published on 2 October 2026 with data from FACE (Spain’s celiac federation), a study published via PubMed, the SEPD/SEMG and the nutrition team at Beth Israel Deaconess Medical Center (BIDMC).
Short answer: many newly diagnosed celiacs are also lactose intolerant, because gut damage lowers lactase production. FACE explains it is usually temporary and resolves as the gut heals on a gluten free diet. In the meantime, switch dairy for plant-based alternatives and check labels on gluten-free bread and cakes, where lactose can hide.
Why celiac disease and lactose intolerance overlap
In someone with celiac disease, gluten triggers an autoimmune reaction that damages the villi lining the small intestine, as FACE explains. Those villi are exactly where lactase, the enzyme that breaks down lactose, gets made.
Fewer healthy villi means less lactase. And without enough lactase, lactose reaches the colon undigested, where it ferments and causes bloating, gas and diarrhea. Same mechanism, two different sugars and proteins involved.
A study published in the journal Digestion and indexed on PubMed found something telling: among patients with confirmed lactose intolerance, 24% tested positive for celiac antibodies, versus just 2% of a healthy control group. The overlap is not a footnote.
The good news also comes from FACE: for many celiacs, this is temporary. As the gut heals on a gluten free diet, lactase production recovers, and most people end up reintroducing dairy without trouble. For more on telling this apart from other gluten reactions, see gluten intolerance, allergy or sensitivity.
Lactose intolerance is not a milk allergy
Worth keeping the terms straight. Lactose intolerance is a digestive issue, missing the enzyme to break down a sugar. A milk allergy is different, the immune system reacting to milk proteins, and it can be far more serious, with symptoms that go beyond the gut.
That is why we do not call our kitchen “allergen-free”: it is 100% gluten free and certified, but we still work with dairy, egg and nuts. If you are lactose intolerant, several drinks can be made with plant-based milk instead of dairy. If you have a milk allergy, tell us directly at the table, it is a different case and we treat it as one.
What to eat on a gluten free, lactose free diet
The foundation is the same as any gluten free diet: fruit, vegetables, meat, fish, eggs, legumes, rice and potatoes are naturally gluten free and lactose free. The problem, again, sits in processed food. The full list of safe foods is in what can celiacs eat.
| Group | Safe choices | Where the problem hides |
|---|---|---|
| Dairy | Certified gluten-free oat, almond, soy or coconut drinks | Cream, butter and regular cheese, plus some “gluten-free” desserts that still contain milk |
| Bread and baked goods | Gluten-free bread made without milk or whey | Packaged gluten-free bread with milk whey powder as an improver |
| Cold cuts | Ham, turkey and cold cuts without dairy additives | Some cold cuts use lactose or milk powder as a binder |
| Sauces and creams | Oil, homemade tomato sauce, hummus | Béchamel, “creamy” sauces and some packet soups |
| Sweets | Fruit, nuts, dairy-free dark chocolate | Milk chocolate, custard creams, regular ice cream |
If you are just starting out, gluten-free bread is where most people get their first surprise, since some brands add milk whey to improve the crumb. We cover it brand by brand in does bread have gluten? A guide to gluten-free bread.
Finding gluten free and lactose free foods at the supermarket is getting easier: more gluten free and lactose free meals and products now carry both labels on the same shelf. If a product does not, look for the gluten free lactose free claim separately on the packaging, and check both ingredient lists.
A lactose free diet tends to be more flexible than a gluten free one: gluten allows no middle ground for a celiac, but with lactose some people tolerate small amounts without symptoms.
Desserts, cakes and turrón, gluten free and lactose free
Making gluten free and lactose free desserts, from simple lactose free cakes to a more involved one, almost always comes down to two ingredient swaps.
Wheat flour gets replaced with a certified gluten-free blend, and milk and butter with oat or almond drink and coconut oil or a plant-based margarine.
Eggs usually do not need to change, unless you are also going for a vegan version. For chocolate, go dark: milk chocolate almost always contains lactose, while good quality dark chocolate is usually free of it, though it is worth checking the label for traces.
Turrón works the same way as packaged gluten-free bread: not every brand is lactose free by default, though more and more turrón is now certified both gluten free and lactose free, especially the chocolate and nut varieties. Check the label around the holidays, when limited editions often skip clear allergen labeling.
Lactose free breakfast: how to put it together
A lactose free breakfast does not have to be a boring one. Toast with avocado, egg or hummus, coffee or tea with oat drink instead of milk, and fresh fruit cover the basics without leaving you hungry by mid-morning. If you use oat drink, check that it is gluten free, as the oats guide explains.
If you would rather see it already plated, our gluten free breakfast menu in Valencia has several options you can order with plant-based milk instead of dairy, no improvising needed.
Eating out in Valencia, gluten free and lactose free
Eating out with two restrictions at once feels more intimidating than with one, and that is fair. The safest move is picking a place that already has gluten sorted at the source, then asking separately about lactose, which is usually easier to adjust dish by dish.
Finding lactose free restaurants in Valencia is, in fact, easier than finding a gluten free one: lactose can almost always be removed dish by dish with a simple heads-up, while gluten needs a kitchen built for it from the ground up.
At Gato Blanco, the whole kitchen is 100% gluten free and certified by ACECOVA, the Celiac Association of the Valencian Community. We are a gluten free restaurant in Valencia, in La Zaidía, a 7-minute walk from the Serranos Towers. To eat out with confidence, see our restaurant for celiacs in Valencia.
Several dishes and drinks can be made with plant-based milk if you also avoid lactose. Tell us when you sit down and we will point you to what works for your case, since we still work with dairy, egg and nuts in the kitchen.
FAQ
What is the difference between a lactose free diet and a gluten free diet?
A lactose free diet removes milk sugar, digested with the lactase enzyme. A gluten free diet removes a protein in wheat, barley and rye. They are two separate intolerances, but they often overlap right after a celiac diagnosis.
Is lactose intolerance permanent in someone newly diagnosed with celiac disease?
Not always. According to FACE, Spain’s celiac federation, it is often temporary: as the gut heals on a gluten free diet, the villi recover their ability to produce lactase and lactose tolerance returns. Reintroduce dairy slowly, and check with your doctor if you are unsure.
What lactose free snacks work if I also avoid gluten?
Fresh fruit, plain nuts, hummus with crudités, rice or corn cakes, or a plant-based yogurt without added sugar. Always read the label: lactose shows up where you would not expect it, in cold cuts, pâtés or even some packaged gluten-free bread.
Can I find gluten free and lactose free cakes or desserts?
Yes. Swap wheat flour for a certified gluten-free blend, and milk and butter for oat drink or coconut oil. For traditional Spanish turrón, several brands now make versions that are both gluten free and lactose free, check the label on each one.
Does Gato Blanco have gluten free and lactose free options?
Yes. The whole kitchen is 100% gluten free, and several drinks and dishes can be made with plant-based milk instead of dairy. We are not an allergen-free kitchen overall, we work with dairy, egg and nuts, so tell us at the table and we will point you to what fits your case.
Sources
- FACE: Celiac disease and its relationship with lactose intolerance.
- PubMed: High prevalence of celiac disease in patients with lactose intolerance (Digestion).
- SEPD / SEMG, via Saludigestivo: lactose intolerance prevalence in Spain.
- Beth Israel Deaconess Medical Center (BIDMC): lactose intolerance in celiac patients.
This article is for information only and does not replace seeing a doctor or dietitian. If you have persistent digestive symptoms, get a professional assessment before cutting out food groups on your own.
