If you've been advised to follow a gluten- or casein-free diet, don't fret. Though avoiding gluten and casein--proteins found in wheat and milk, respectively--can be difficult at first, there are plenty of tasty gluten-free and casein-free products on the market. The proliferation of natural foods and alternative diets in recent years means these products are getting cheaper and easier to find.
Going Gluten-Free
Gluten is a protein in wheat, rye, barley and some types of oats. If you're diagnosed with a wheat allergy, gluten intolerance or celiac disease, your doctor will tell you to avoid any products containing gluten, such as breads, pastas, cereals, alcoholic beverages made from grains and so on. Always read the ingredients list of any food you buy to ensure it is gluten-free. Health food stores and your regular grocery store's natural foods aisle often carry special gluten-free products, as well as alternative flours to make your own gluten-free foods at home.
Going Casein-Free
Casein is a protein in milk. If your doctor has advised you to avoid casein, that means giving up yogurt, ice cream, cheese and other dairy products. Many suitable dairy substitutes exist, including milk, yogurt, ice cream and cheese made from dairy alternatives. However, be careful when purchasing these products, as many "dairy-free" items, especially cheeses, actually do contain casein. This is because people who are lactose-intolerant--the people to whom these products are marketed--can often tolerate casein, so it's added to nondairy products to impart a dairy-like texture. Always read the ingredients before purchasing, and look out for derivatives of the word "casein," such as "sodium caseinate."
Avoiding Both Gluten and Casein
Some diet plans advocate cutting out both gluten and casein; however, these diets should be followed under a doctor's supervision to ensure you're getting enough of the nutrients and protein you need. If you do go gluten- and casein-free, don't be afraid to experiment and try new foods so you don't feel too restricted. Many simple and delicious meals, such as a stir-fry of vegetables and meat served over rice, would not be off-limits on this diet.
Autism Connection
Some advocates have touted the benefits of a gluten- and casein-free diet to ease symptoms of autism in children. However, a 2010 analysis of 15 studies on the topic by the University of Texas at Austin concluded that there is no evidence to support this argument. While it's possible for a child to follow this diet with no adverse consequences, the study authors recommend not doing so unless due to a gluten or casein allergy.
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