Casein and gluten free diets have become more common due to allergies, behavioral research, and food sensitivities. Casein is a milk protein that exists in dairy products, even those labeled lactose-free. Gluten is a protein in cereal grains like rye and wheat including less common types of wheat like spelt and kamut. While it can be challenging to stop consuming casein and gluten products, there are many alternatives available. It is more important to know what foods to avoid and how to check the labels of the products you're purchasing. A good rule of thumb to follow is this: products labeled vegan cannot contain dairy or casein and those labeled gluten-free cannot contain gluten. Packaged foods are most likely to be contaminated with hidden casein or gluten but fresh whole foods are considered safe to consume because they don't contain casein or gluten.
Foods with Casein
When you are on a casein- and gluten- free diet, you will need to recognize the hidden sources of casein as well as the more apparent sources. Casein is in milk, yogurt, butter, cheese and ice cream. Because casein is used so prevalently in the food industry, it may also be found in non-dairy soy cheeses, fresh whole chicken that has been injected with lactose to keep it fresh and canned tuna that contains hydrolyzed casein. Other foods that may contain casein are bread, vinegar flavoring in vinegar potato chips, chocolate, chicken broth, chicken bullion and McDonald's french fries. Label reading is critical when avoiding casein. Cross contamination with casein is very common as well because products that do not contain casein often are run on the same lines that dairy products are run on.
Foods with Gluten
On a casein- and gluten- free diet, you will have to avoid foods containing gluten as well. The main source of gluten is wheat. Wheat products include white and whole-wheat flour, bulgur, graham, couscous, durum, matzo and semolina. Spelt, kamut and triticale are other types of wheat and also contain gluten. Rye is another gluten-containing cereal grain, and and oats may be considered contaminated with gluten unless they are otherwise labeled. You will find gluten in seitan, most pastas, cookies, cakes, brownies, pie crusts, beer, gravies, marinades, sauces and salad dressings. Products labeled as gluten-free are the safest choices in order to make sure you're avoiding gluten in many products that may be contaminated.
Autism Spectrum Disorders
One reason that a casein and gluten free diet is implemented is the effects of the diet on the behavior of children who have an autism spectrum disorder, which is used to describe disorders such as autism, Asperger's syndrome, attention deficit disorder and attention deficit hyperactivity disorder. The April 2010 issue of "Nutritional Neuroscience" published a study about the effects of gluten and casein free diets on the behavior of children with disorders on the autism spectrum. The study lasted two years with behavioral improvements occurring in the first year. Improvements reached a plateau in the second year of the study indicating a limit to the dietary intervention. Positive results warrant further studies.
Allergies
Food allergies are another reason you may be considering a gluten- and casein-free diet. Dairy products and wheat are two of the seven foods that cause over 90 percent of food allergy reactions, according to AskDrSears.com. Allergies may occur immediately or over several hours or days. If you have an allergy or intolerance to dairy and wheat, you will want to take note of all the products that may contain these foods and avoid them and any potential contamination with them.
References
- Celiac Sprue Association: Grains and Flours Glossary
- "Nutritional Neuroscience": The ScanBrit Randomised, Controlled, Single-blind Study of a Gluten- and Casein-free Dietary Intervention for Children with Autism Spectrum Disorders: P. Whiteley, et al. April 2010 http://www.ncbi.nlm.nih.gov/pubmed/20406576
- Celiac Sprue Association: Symptoms of Celiac Disease
- AskDrSears.com: Tracking Down Food Allergies
Member Comments