Gluten-free, casein-free, or GFCF, foods benefit individuals who are allergic to gluten and casein, which is a protein in dairy. Gluten is a protein found in wheat, barley, rye and wheat products. GFCF foods are part of a specialized diet that is common for individuals with autism and those with a food intolerance or allergy. Others without allergies can benefit from GFCF foods because gluten and casein are large molecules that can be difficult for your body to digest and absorb.
Natural Foods
Nuts, beans, fresh vegetables--like carrots, celery, potatoes, spinach and peas--and fruit--like apples, grapes and bananas--are GFCF. Additionally, meat, poultry, eggs and seafood do not contain gluten or casein. Gluten-free grains include rice, quinoa, and amaranth. Organic vegetables, fruit and grains are grown without toxic pesticides and herbicides. Also, free-range organically raised animals are free from antibiotics, drugs and injected hormones, such as growth hormone. Overall, organic food is less stressful on your body because it does not contain toxins.
GFCF Prepared Foods
Brown rice flour, almond flour, arrowroot flour, potato starch flour and sorghum flour are alternatives for wheat flour. You can find baking mixes from companies such as Bob's Red Mill and Arrowhead Mills that are GFCF. Although a product states it is gluten-free, check the ingredient list for casein because it may still be used as a binding agent in the food item. You can also purchase pre-made products such as GFCF bread.
Substitutions
Rice milk, potato milk, hemp milk, coconut milk and almond milk are casein-free alternatives for milk. When purchasing rice milk, check the ingredients list for gluten. For example, it may have barley, which contains gluten. Coconut cream and MimicCreme, a cream substitute made from cashews and rice, are also substitutes for cream or milk. Also, you can find recipes for rice milk, almond milk and other GFCF milks to make at home.
Foods to Avoid
All dairy products such as milk, yogurt and cheese should be removed because they contain casein. Also, remember that a lactose-free product is not necessarily casein-free. Foods with gluten include bread, crackers, cookies, cereal and any processed food with wheat, rye or barley. Always check the ingredients list because some unexpected foods have gluten or casein. For example, soy sauce and couscous contain gluten. Check labels for a warning stating that the product may contain gluten because it was processed in a facility with items containing gluten. Although the product may not have gluten under the ingredient list, the food may be contaminated because of the processing. For example, oats and millet are often processed in facilities where wheat items have also been processed, causing the oats or millet to be contaminated.
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