One in every 133 Americans suffer from Celiac disease, a form of gluten intolerance, according to Medical News Today, and the American Academy of Allergy Asthma and Immunology states that milk allergy is the most common childhood food allergy. Luckily, 80 percent of children with this allergy outgrow it by age 16.
If you have either of these sensitivities, the best way to avoid adverse reactions is to avoid foods that contain gluten or dairy products. Casein, one of the proteins in cow's milk, is one possible trigger of dairy sensitivity. But gluten and casein are staple ingredients in the Western diet, present in foods you'd normally consume at almost any meal.
Dairy
Casein is present in all dairy foods, including hard and soft cheeses, milk, cream and yogurt. If you're avoiding foods that contain casein you should avoid not just cow's milk but goat's milk, too, which also contains a form of casein.
Less-obvious Casein Sources
Less obvious possible sources of casein include breath mints, fortified cereals, high-protein powders, infant formula, processed meats and salad dressings. Because casein can be added to some products that aren't typically considered dairy foods, the only way to be sure it's not included in a product is to read the label carefully and look for milk or casein listed as a potential allergen.
Grains
Wheat, barley and rye are the chief grains that contain gluten. But these grains and their byproducts aren't always labeled clearly. Look out for bulgur, durum, semolina, couscous, dinkle, farina, graham, kamut, matzah, spelt and triticale, all of which are types of wheat and thus contain gluten. Malt, which is made from barley, also contains gluten.
Less-obvious Gluten Sources
Less obvious sources of gluten include soy sauce, which can be made with or without gluten. Unless the soy sauce is clearly labeled as gluten free, assume that it contains gluten. Likewise tamari, which is made from soy sauce and often used as a seasoning in mixed nuts, is sometimes made with gluten as well.
According to Celiac Solution, food products used to aid in product packaging don't have to be listed on the label. So candy may have been processed on a conveyor belt dusted with wheat flour to keep the candy from sticking, and chewing gum is often dusted with flour for the same purpose. Some condiments---Celiac Solution lists Coleman's mustard as a particular example---may also have undeclared wheat.
Baked Goods
Baked goods are almost certain to contain wheat, or dairy products, or both. Even wheat-free baked goods usually contain dairy. Look for gluten-free and casein-free or dairy-free labels; that's the only way to ensure that prepared baked goods are free of these allergens. If a product is labeled as vegan it's free of all animal products and byproducts, so it's dairy-free as well.
References
- World's Healthiest Foods: I Think I Am Allergic to Dairy Products. How Can I Find Out for Sure?
- Medical News Today: What is Gluten Intolerance? What is Celiac Disease?
- American Academy of Allergy Asthma & Immunology: Food Allergy Statistics
- HealthNOW Medical Center: Guide to Avoiding Foods Containing Gluten
- Celiac Sprue Association: Grains and Flours Glossary
