Top Tips to Keep It Safe When You're Twintolerant

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✨ TL;DR?

• Read labels like it’s your job.

• Never trust “gluten-free” without checking the fryer.

• Oat milk? Sketchy.

• Eggs? Fine.

• Speak up. Every time.

Because when you're Twintolerant—you’re not high-maintenance. You're high-awareness. And your health is worth it.

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How to Spot a Gut Betrayal Before It Happens

Being gluten- and lactose-intolerant means we don’t just order food—we investigate it. Every menu is a minefield. Every server interaction is a mini-interview. And every bite? A trust fall. So how do we keep our guts (and glam) intact?

Babe, we’ve done the work. Here's your cheat sheet to dodging digestive drama—aka the Twintolerant guide to asking the right questions and spotting red flags before they wreck your day.

💔 LACTOSE: Don’t Let It Sneak Up on You

Lactose (or easier and more broadly "Dairy" if you are at a restaurant or traveling) doesn’t always show up as “milk” on the label—sometimes it hides behind fancy names or blends right into sauces. Here’s what to look for (and how to ask like a boss):

🥛 Lactose

• Milk

• Whey

• Casein

• Lactose

🍦Common Offenders

• Butter - Used for cooking, sautéing, and baking—often sneaks into dishes you wouldn’t expect - even steaks and veggies!

• Cream-based sauces - Think Alfredo, béchamel, or any “creamy” sauce. NEVER TRUST CREAMY! If it looks smooth and dreamy, it's probably too good to be true.

• Yogurt - Not just for breakfast—yogurt can show up in dips, marinades, and dressings.

• Sour cream - Common in tacos, baked potatoes, and creamy salad dressings, salads (potato, chicken salad, tuna). One dollop = drama.

• Premade items (like bratwurst or deli meats) - Processed meats sometimes have lactose added for texture, flavor, or binding

• Salad dressings - Ranch, Caesar, blue cheese, and “creamy” dressings often contain milk, cream, or whey. Don’t assume vinaigrettes are safe either—double-check!  Ask for oil + vinegar if you’re unsure.

  
  

✅ What is safe?

• 0g of lactose on a label = usually safe (but check for other dairy derivatives)

• Eggs are fine. They’re in the dairy section but are NOT dairy. Blame the grocery store layout.

• Plant milks: Almond, soy, and sometimes oat—just double-check the label. Heads up: Oat milk is not always gluten-free.

💡 Twintolerant Tip: Ask: “Is there milk, butter, whey, or casein in this?”And: “Can you confirm what’s in the sauce/dressing/marinade?”

🍞 GLUTEN: The Sneakiest Saboteur

Gluten is not just about bread and pasta. It hides in sauces, coatings, and prep areas. One shared fryer? Those French fries might as well be a baguette.

🌾 Gluten

• Wheat (but somehow Buckwheat is safe)

• Barley

• Rye

• Malt / Malt flavor

• Brewer’s yeast

• Couscous (Not a cute cousin to quinoa—it’s wheat.)

🍞 Common Offenders

• Bread & Baked Goods – Obvious, yes. But don’t forget about breadcrumbs on “gluten-free” salads.

• Pasta – Unless it's labeled GF, assume it's wheat-based.

• Soy Sauce – Most traditional soy sauces contain wheat. Ask for tamari, coconut aminos, or certified GF brands.

• Dressings & Sauces – Thickened with flour or roux (we see you, gravy).

• Fried Foods – French fries, onion rings, wings—cross-contamination and/or coatings is real without a dedicated fryer.

• Soups – Often thickened with wheat flour or contain pasta/noodles.

• Seitan – Literal wheat gluten. Avoid at all costs.

• Beer & Malt Beverages – Unless labeled gluten-free, it's a no-go.

• Malt & Malt Flavoring – Found in cereals, candies, and even some non-dairy milks.

• Brewer’s Yeast – Especially in processed foods and some nutritional supplements.

• Couscous – Not a trendy grain. It’s pasta in disguise.

• Licorice & Chewy Candy – Often made with wheat flour or gluten-based binders.

• Imitation meats or seafood – May contain wheat-based fillers or coatings.

• Oats & Oat Products - Oats themselves are dairy-free—but many prepackaged oatmeals and oat milks contain added milk powder, whey, or are processed in shared facilities. Plus, oats are often not gluten-free unless certified.

💡 Twintolerant Tip: If it’s fried, thickened, chewy, or “crispy-coated”—ask questions (even the "crunch" in sushi or the sushi rice is not always safe). Cross-contact and sneaky ingredients are the real gut villains.

✅ What is safe?

• Quinoa

• Certified GF products

• Dedicated gluten-free kitchens or prep spaces

• Restaurants with separate fryers, utensils, and prep areas

💡 Twintolerant Tip: Ask: “Is this cooked in a dedicated fryer?”Or: “Do you have separate prep spaces to avoid cross-contact with gluten?”

👊 Be Your Own Advocate—No Guilt, No Apologies

Let’s be real: restaurants should be better about allergens—but many still aren’t. And that’s where you come in.

• Ask questions.

• Double check.

• Speak up—even if they roll their eyes.

• Trust your gut (literally).

You’re not “being difficult.” You’re taking care of yourself—and that’s powerful AF.

👯‍♀️ Got a red flag or go-to question we missed? Drop it in the comments—we’re all about sharing the gut-trust gospel.

👉 Shop the Gut-Trust List!

Ready to skip the trial-and-error and go straight to the gut-safe goods?👉 Check out the Gut-Trust Product List. Every item featured has been twin-tested and earned a spot on our Gut-Trust List for a reason. No fluff, no fakes—just gluten-free, lactose-free essentials that work with your gut, not against it.✨