Gluten is a protein found in grains and casein is a protein found in milk. They can be difficult to digest and may negatively affect people with certain conditions. You may consider a gluten- and casein-free diet if you have celiac disease, food allergies or an autism spectrum disorder.
Celiac Disease
Celiac disease is an autoimmune disorder that causes the body to attack itself. Gluten can trigger an attack, resulting in intestinal damage and symptoms such as digestive discomfort, weakness, fatigue and appetite increase. It is also common for people with celiac disease to have lactose intolerance, which means they have to avoid dairy products as well as gluten. Some people with celiac disease may have an allergy to one or more foods including milk, which contains casein. The benefits of a gluten- and casein-free diet for people with celiac disease are numerous and can include the eradication of symptoms and eventual healing of the intestinal lining.
Food Allergies & Intolerance
Wheat and dairy products, which contain gluten and casein, are in the top eight food allergens responsible for 90 percent of food allergies. While testing for allergies is possible, eliminating foods is a non-invasive and inexpensive alternative way to check for food intolerances, including those for gluten and casein.
Autism Spectrum Disorders
Autism spectrum disorders, including attention deficit hyperactivity disorder (ADHD) and Asperger's syndrome, may benefit from a gluten- and casein-free diet according to research and case studies. A case study published in the August 2009 "Gang Chung Medical Journal" documented improvements in the behaviors and social skills of a 42-month old boy. Research published in the December 2009 issue of the "Annals of Clinical Psychiatry" describes the probability of a gut-to-brain connection that explains why dietary changes result in improved behaviors after a year of following a gluten- and casein-free diet.
Foods with Gluten
The Celiac Sprue Association provides a comprehensive list of flours and grains that contain gluten. The most common grains that contain gluten are derivatives of wheat like couscous, bulgur, durum, semolina, triticale, matzo, graham, and spelt. Rye contains gluten and oats may be cross-contaminated with gluten, so both should be avoided unless labeled "gluten-free." You'll find gluten in most packaged goods containing flour like crackers, cookies, pies, cakes, brownies and cereal, unless the product is labeled "gluten-free." Gluten may also be in beer, marinades, sauces and dressings unless otherwise labeled.
Foods with Casein
Casein is a milk protein found in all dairy products or milk derivatives. Milk, yogurt, butter, ice cream and cheese all contain casein. Removing casein is not the same as going dairy-free. Casein may be in foods containing "flavorings" or "natural flavorings," hydrolyzed protein and ingredients that contain "lacta." Foods that surprisingly contain casein are McDonald's french fries, fresh chicken injected with lactose for freshness, wine commonly clarified with milk protein, chicken broth, chicken bullion, and canned tuna with hydrolyzed casein. Choosing products labeled "vegan" will ensure that no animal products, including dairy, are included.
Healthy Food Options
Removing gluten and casein can feel overwhelming and challenging at times, but there are still plenty of foods available to you. Vegan products will not contain casein and can be safe dairy alternatives. Products labeled "gluten-free" will not contain gluten and can substitute for favorite gluten-filled foods. Gluten-free grains and starches include amaranth, quinoa, rice, teff, corn and potatoes. Experiment with new foods and discover new favorites. Also, fresh fruits, vegetables, lean meats, fish, legumes, nuts and seeds are healthy foods that you can still enjoy.
References
- Celiac Sprue Association: Treatment of Celiac Disease
- "Nutritional Neuroscience": The ScanBrit Randomised, Controlled, Single-blind Study of a Gluten- and Casein-free Dietary Intervention for Children with Autism Spectrum Disorders: P. Whitely, et al.: April 2010
- American Institute for Cancer Research: Going Gluten-free?: Karen Collins: November 2008
- Celiac Sprue Association: Symptoms of Celiac Disease
- "Chang Gung Medical Journal": The Effects of a Gluten and Casein-free Diet in Children with Autism: A Case Report: CL Hsu, et al.: August 2009
- Annals of Clinical Psychiatry: The Possibility and Probability of a Gut-to-brain Connection in Autism: KL Reichelt, et al.: December 2009
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