A gluten- and casein-free diet has gained popularity in recent years particularly as potential treatment for various disorders, particularly autism and related disorders, according to the Autism Research Institute. The idea is that individuals have damaged digestive symptoms and thus can't properly digest foods containing these ingredients or, worse, are harmed by them. Gluten is a protein that occurs naturally in wheat and other grains, and casein is a protein found in milk. A gluten-free, casein-free diet is devoid of both.
Fish, Poultry and Eggs
Fish, poultry and eggs are good sources of protein for people avoiding or intolerant to gluten and casein as long as they are not prepared in creamy sauces or seasoned with things that contain gluten or casein, such as soy sauce. Instead, the foods can be seasoned with a modest amount olive oil and garlic, sea salt, pepper or lemon juice. An appropriate serving of these foods is one to two ounces for small children and three to five ounces for adults.
Fruits and Vegetables
Fruits and vegetables are not only naturally gluten and casein free, but are also resources of antioxidants, which help combat disease. A variety of colors is ideal, in order to reap most nutritional benefits. The Mayo Clinic recommends at least three servings of fruit and four servings of vegetables per day for optimum wellness benefits.
Beans and Legumes
Beans and legumes make great gluten and casein free dishes on their own, as a part of recipes and as thickeners when pureed. Various gluten-free flours made from ground, dried beans, such as soy flour, are available at most health food grocers and can be used for baking. Beans and legumes provide needed protein, fiber and other nutrients and are naturally gluten and casein-free.
Oils and Nuts
Oils and nuts are also naturally free of casein and gluten. Choose plant-based oils, such as canola and olive oil for grilling and baking. Nuts are a healthy fat source and make excellent snacks or as topping for salads or other entrees. Because they are dense in fat and calories, both foods should be enjoyed in moderation.
Commercially Prepared Foods
Health food stores, various supermarkets and on-line markets carry an array of cookies, crackers, cereals and other products that are specially prepared without casein or gluten. These foods are safe for consumption for those avoiding casein and gluten and can be enjoyed as a part of a well-balanced, healthy diet.
