not sure if this will help or not, but I went dairy & wheat free for a couple months and it really helped my sensitivities. you can try cutting out little things, just for a little while, and then maybe try the bigger things. don't jump into it too quick! it will just make you frustrated, believe me. there are also tests you can have to determine exactly what types of gluten and/or dairy you're sensitive to (example: I'm sensitive to wheat/barley and cow dairy, but I can still have oats etc. and goat/sheep milk). the only problem is that the tests are pretty expensive.

I take enzymes before every meal just in case there is something in there I'm sensitive to (and take more enzymes during the meal if I know for sure there's something in it). these (http://www.houston-enzymes.com/store/product.php?p=4&c=1) are the ones I use, but I would definitely talk to your doctor about it. they've helped me a lot with my sensitivities but that doesn't mean they're the right thing for everyone. I just like to take the natural approach, and it's worked so far :)