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gluten free diet - it's not much of an issue, because gluten is not actually a necessary nutrient to human health. It's basically involving three grains out of the entire grain family, so basically, as long as you are still eating a variety of grains, you're good.

That said, people often do NOT eat enough of certain nutrients in general, and as a result, the government has fortified wheat products for years with certain vitamins and minerals.So you may want to look up vitamin fortification of wheat to find out these nutrients, and make sure you get enough.

Dairy, on the other hand, is an entire food group, but the main issue with dairy is calcium intake. There are many non-dairy sources of calcium, like broccoli, certain nuts, canned fish with bones still in it, all sorts of things. If you look up vegan diets and calcium, that has the most information on non-animal sources of calcium.

However, a word of caution on this, too. Many sources of non-dairy calcium have certain substances also present which can inhibit the absorption of calcium. Some people have the gut bacteria that will help break these down so the calcium can be absorbed. Some people seem to lack it (can be killed off by antibiotics and in some it doesn't seem to come back), and in that case, they may not get enough calcium from vegetable sources, period. So for those folks, calcium supplements are needed.

If you find yourself suddenly desperately craving dairy after you've been off it for a while (not in the beginning, when you miss it), that might be a possible sign to start looking at your calcium intake, or think about supplements.

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