The GFCF Diet for Autism
You may have heard about the GFCF diet for autism - it’s been around for a while, and many have differing opinions on its effectiveness. Some have labeled it a fad diet, while others swear by its effectiveness. While the scientific evidence available is relatively limited, there have been studies that have shown its benefit in children with autism. In addition, those in clinical practice (and many parents) have seen success with using this diet for autism. So, let’s jump in and get a closer look at the GFCF diet, and look at some of the reasons many find success with it.
What Is The GFCF Diet?
The GFCF (gluten-free, casein-free) diet is a diet for autism that avoids all gluten (found in wheat, barley, and rye) and casein (found in dairy). Many parents of children with autism report that it helps with positive changes in behavior, sleep, and speech.
The thought behind the diet is that it works by eliminating 2 proteins that children with autism may be especially sensitive to - gluten and casein. These proteins are more difficult to digest, and in the case of gluten, can actually damage the gut and lead to “leaky gut”. When the gut is damaged, small parts of the proteins enter the bloodstream and can impact the brain, which can lead to many of the symptoms we often see with autism.
Gluten and casein can also affect folate metabolism, causing a deficiency. Some children with autism have trouble metabolizing folate and are already deficient. Having gluten and casein may further exacerbate folate deficiency, which affects brain development. This happens in a couple of different ways:
Casein can block folate receptors, not allowing it to enter spinal fluid.
Gluten-containing packaged foods are frequently fortified with synthetic folic acid. Many children with autism have a genetic variation that makes it difficult for their bodies to use folic acid, especially in the synthetic form. The folic acid then builds up in the bloodstream, and can block folate receptors.
Will The GFCF Diet For Autism Help My Child?
While there is no guarantee you will see positive changes in your child, the good news is the diet does not have major risks or side effects, so it is a relatively safe change to make - and for many, it’s worth a try.
Who Shouldn’t Follow The GFCF Diet?
Although the diet is safe in general, if your child has a very restrictive diet and primarily eats foods containing gluten and dairy, it would be best to work on expanding your child’s diet before trying the GFCF diet. Extremely picky eaters may benefit from working with a dietitian or feeding specialist to expand their diet so they’re able to eat the foods included in the GFCF diet.
Gluten-containing foods, like wheat, have fiber that is great for gut health, so it's important to ensure your child’s diet still contains other high-fiber whole grains and vegetables. Since dairy is a good source of calcium, also making an effort to ensure your diet has plant-based sources of calcium, like broccoli and leafy greens is important. If your child doesn’t frequently eat veggies that provide calcium, a supplement may be needed.
How To Start A GFCF Diet For Autism
The key to following a gluten-free, casein-free diet is to identify sources of gluten and casein in foods your child eats and to fully eliminate all sources from the diet. This can be done gradually, or all at once. The diet is most effective when all sources of gluten and dairy are eliminated, so the goal isn’t to just reduce gluten and dairy - it needs to be fully eliminated for a period of time, usually at least 2-3 weeks, to see results.
ELIMINATING GLUTEN
Here are some gluten sources that should be avoided:
Grains:
Wheat (all types)
Barley
Rye
Semolina
Spelt
Bulgur
Couscous
Anything “malt” or “malted”
Oats not labeled gluten-free
Any flour from above sources
Bread, Cereal, Pasta, Snacks
Wheat bread (whole grain wheat, white bread, rye, barley, pumpernickel)
Cereal bars
Tortillas that aren’t labeled gluten-free
Granola and granola bars that aren’t labeled gluten-free
Durum or semolina pasta
Egg noodles
Wheat crackers
Any cracker not labeled gluten-free
Conventional baked goods and pastries
Other
Soy sauce/tamari
Gravy mixes, seasonings
Malt or “malted” grains
Malt vinegar
Modified starch
Certain candies (licorice)
ELIMINATING CASEIN
Here are casein sources that should be avoided:
Milk
Cow milk
Goat milk
Sheep milk
Other mammal milk
Other Dairy Products
Yogurt
Cheese
Sour cream
Butter
Ice cream
Milk chocolate
Creams
Other
Most pastries, like cakes, cupcakes, and cookies
Crackers and chips with added milk flavoring (goldfish, sour cream chips)
Dairy-based sauces and dressings
What CAN My Child Eat?
While there are many foods that are off-limits on a GFCF diet for autism, there is also an abundant number of foods that can be included, so let’s take a look at some of the things your child can enjoy while eating gluten-free and casein-free.
Grains
Rice
Oats that are labeled gluten-free
Amaranth
Buckwheat
Chickpea
Millet
Quinoa
Corn
Tapioca
Any flour from the above sources
Bread, Cereal, Pasta, Snacks
Breads that are labeled gluten-free
Tortillas that are labeled gluten-free
Gluten-free muesli
Puffed rice, quinoa, kamut, or corn cereals and granolas