CHAPTER 4
The Main Culprits:
Glutens, Casein, Soy, and Others
“I WAS BLESSED TO HAVE A CHILD who was an immediate and dramatically positive responder to dietary intervention. Within thirty-six hours after we stopped casein, his incessant screaming and head banging were almost gone, and we had some eye contact back. Within five days after we stopped gluten, his life-long rash was gone, and his stools improved. Dietary infractions have produced equally dramatic results, so we have been very motivated to continue the diet. Maintaining his special diet is very difficult, but not nearly as hard as living with a severely autistic child. For us, diet has been one of the top three interventions that have aided in his recovery from autism.”
—MOTHER OF JOHN, a five-year-old recovering from autism
“It’s not the food you avoid that makes you sick. It’s the food you crave and eat every day!”
—George H. Mitchell, MD
What They Are
Glutens, animal milk casein, and soy are complex foods, which may explain why so many people have problems with one or more of them. They are listed among the most common food allergens—but the reactions (intolerances) we discuss are not classical allergic responses like hives, rashes, and itching.
Glutens are plant proteins in the subclass Monocotyledonae, found in wheat, semolina, bulgur, couscous, wheat berries, graham flour, whole meal flour, groats, malt, oats, barley, rye, triticale, spelt, and kamut. Gluten is elastic and provides the stretchiness necessary in making yeast and non-yeast breads.
Where They Are
Gluten-containing grains are the most common ingredient in breads, pastas, crackers, cookies, cakes, cereals, pretzels, matzah, Passover flour, farfel, cream sauces, thickening agents, and breading. Gluten derivatives are also found in malt, modified food starches, hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), textured vegetable proteins (TVPs), and dextrin, and they are used in the following unless labeled gluten-free: soy sauce, flavorings, instant coffee, some ketchups, mustards, commercial mixes, cake decorations, marshmallow crème, canned soups, deli meats, sausage, and hot dogs. Products labeled as corn bread or rice pasta may contain glutens. Breaded items contain glutens unless otherwise labeled. Gluten is also found in some of the binders and fillers found in vitamins and medications and even pastes and glues on envelope flaps.
Gluten problems are not new in medicine. A portion of gluten called gliadin is known to exacerbate a genetic condition known as celiac disease by damaging the small intestine villi and to cause dermatitis herpetiformis, a celiac-associated serious skin condition. Celiac and non-celiac gluten intolerances have increased. These conditions are not the same as the ADHD- or autism-related gluten intolerances that result in absorption of peptides from incomplete digestion of these foods. However, the information about gluten avoidance found in the celiac literature is still very helpful.
Note that a wheat-free food is not gluten-free unless all of the gluten sources are avoided. If the label does not state “gluten-free,” then it is likely not gluten-free. It is not necessary to label foods that would not be expected to have gluten in them, such as meats, seafood, eggs, vegetables, fruits, beans, nuts, and seeds. Animal products are naturally gluten-free. Gluten is found only in gluten grains. For example, an unaltered chicken breast does not contain gluten; however, a marinated chicken breast may contain gluten in the marinade. Also, commercial soy sauce has gluten added and therefore would not be gluten-free.
How They Cause Problems: Don’t Be a Gluten for Punishment
Glutens, casein, and soy can digest poorly in the intestinal tract to groups of undigested amino acid chains called peptides, some of which can have opiate-like activity. When these peptides are absorbed into the bloodstream, they can cross the blood-brain barrier and negatively affect mood, mental and neurologic function, and behavior. When these peptides are opiate-like, they can cause addiction to the food source. Hence, the child craves the foods causing the problem and begins to limit the diet to primarily opiate-forming foods. It is common for children to experience significant withdrawal symptoms when these foods are eliminated.
Symptoms Indicating Gluten-Free May Help
Because of the opioid effect from gluten opiate-like peptides, the most common symptoms are craving for the opioid source gluten foods and limiting food choices to the opioid-sources. Also common are silly behaviors, acting dopey, experiencing “brain fog,” and seeming “zoned out.” Obsessiveness and self-stimulation can increase and self-injury may occur. For some children, the brain effect is painful, causing the child to shake and bang his/her head as if a vise is applying pressure. Poor eye contact, inattention, and high pain tolerance are frequent symptoms. Digestive problems can include gas, diarrhea, indigestion, and constipation. When the symptoms are specific to gluten, then gluten-free is the right elimination diet.
What Is Left to Eat?
Grains that can be eaten on a gluten-free diet include rice of all varieties (white, brown, basmati, wild, sweet, and poha), millet, corn, quinoa, amaranth, tapioca, buckwheat (not related to wheat at all), sorghum (jowar), ragi, teff, corn (if tolerated), and Montina (Indian rice grass).
Nongrain substitutes for flours include potato starch and flours made from potato, taro, yam, arrowroot, almond, hazelnut, cassava, malanga, lotus, water chestnut, artichoke, chestnut, and beans, including chickpeas, peas, mung bean, and soy (if tolerated).
Since glutens provide the elastic quality needed in making baked goods, the substitutes must include safe ingredients that give the same result as gluten: xanthan gum, methylcellulose (indigestible polysaccharide of beta-glucose), or guar gum (soluble fiber from the Indian cluster bean). Substitutes for thickeners include the following: agar, arrowroot, bean flour, cornstarch, gelatin powder, guar gum, kudzu powder, sweet rice flour, tapioca flour, tapioca, and xanthan gum.
Remember to keep in your kitchen gluten-free baking powder and baking soda along with vanilla without alcohol (Frontier Vanilla). Successful gluten-free baked goods are possible; they just require a combination of flours, thickeners, and baking supplements to achieve an acceptable texture and flavor.
CATEGORY |
SOURCES OF GLUTEN |
GLUTEN-FREE (GF) SUBSTITUTES |
Grains |
Wheat: wheat berry, couscous, flour, graham, semolina, durum, bran, bulgur, cracked wheat, rusk Oat: oat bran, oat germ, oatmeal, oat flour, rolled oats Barley: flour, malt, starch, barley pearl Rye: rye starch Triticale: hybrid of wheat and rye Spelt: species of wheat Kamut: ancient wheat-like grain Groats: mixture of oat, wheat, buckwheat Products of gluten grains: bagels, biscuits, cakes, cereals, cookies, crackers, croutons, doughnuts, pasta, pretzels, stuffing, thickeners, tortillas, wafers, matzah, Passover flour, Communion wafers |
GF grains: non-GMO corn, millet, Montina (Indian rice grass), rice (basmati, black, brown, sweet, white, wild), sorghum (jowar), teff, tapioca Exception: certified GF oats Nongrain substitutes: arrowroot, artichoke, cassava, lotus, malanga, sago, sweet potato, taro, water chestnut, yam Pseudo Grains: amaranth, buckwheat, quinoa Nuts: almonds, chestnuts, hazelnuts Legumes: beans, chickpeas, fava, mung bean, peas, soy Thickeners: agar, arrowroot, bean flour, gelatin, guar gum, kudzu powder, starch, sweet rice flour Gluten-like elastic items: guar gum, malto-dextrin from corn or rice, methylcellulose, xanthan gum Pasta/Noodles: GF flours, rice noodles, spaghetti squash |
Beverages |
Malted drinks or malt in drinks |
Water, including plain seltzer |
Ovaltine, Postum, flavored tea or coffee |
Herbal teas, tea, coffee (unflavored) |
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Beer and ale (fermented) |
Wines |
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Some grain alcohols, especially if flavored |
Distilled liquors |
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Flavored water, seltzer |
Fresh or frozen juices |
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Juice punch or drinks (additives, flavorings) |
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Sweets |
Artificial flavors |
Pure flavors, distilled or labeled GF |
Sweeteners |
Artificial colors |
Pure colors or labeled GF |
Flavoring |
Candy |
GF candy |
Spices |
Caramel coloring—foreign brands |
Caramel (US brands made from corn) |
Baking aids |
Confectioners’ sugar (flour, cornstarch) |
GF confectioners’ sugar |
Commercial cake decorations |
GF cake decorations |
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Syrup (unless GF) |
GF rice syrup |
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Seasonings may have wheat |
Pure seasoning or labeled GF |
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Spice mixes (may have wheat) |
Single spices usually are pure |
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Nutritional yeast (may contain gluten), Brewer’s yeast |
Yeast (Baker’s, Autolyzed) |
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Condiments |
Soy sauce |
Wheat-free tamari soy sauce, liquid Bragg amino acids |
Worcestershire sauce |
Lea & Perrins Worcestershire sauce |
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Ketchup, mustard, mayonnaise |
GFCF ketchup, mustard, mayo |
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Flavored vinegar, malt vinegar |
Distilled vinegar |
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Yogurts and yogurt drinks with thickeners |
Organic/natural yogurts/drinks w/o thickeners |
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Additives |
Dextrin (foreign brands) |
Dextrin (US brands made from corn) |
Monosodium glutamate (MSG) |
No MSG of any kind |
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Citric acid |
Citric acid if GF (corn) |
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Hydrolyzed plant protein (HPP) (if wheat sourced) |
Hydrolyzed vegetable protein (HVP) (if not from wheat) |
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Modified food starch can be wheat |
Starch on food labels (means corn) |
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Malt (barley)—assume “malt” means barley |
Corn malt (must be labeled as such) |
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Foods |
Canned soups, bouillon cubes, or powdered broth |
Homemade GF soups, broths |
Deli meats, sausages, hot dogs |
Fresh meat, poultry, fish, eggs, GF organic deli meats |
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Flavored yogurts, malted milk |
Pure milk products (if not intolerant) |
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Imitation seafood and bacon |
Fresh or frozen seafood and GF, casein-free (CF) bacon |
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Processed cheese spreads |
Natural cheeses (if not reactive) |
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Pudding, marshmallow cream |
100% natural oils, fats |
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Stuffing mixes, breading |
GF breading, stuffing |
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Other |
Chewing gum |
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Glues—stamps, envelopes, stickers |
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Nutritional supplements (binders, fillers) |
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Play-Doh |
Homemade GF Play Dough |
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School glue |
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Nutritional supplements with alcohol if from a grain alcohol. (Note: Even if alcohol is “burned” off, grain residues will remain.) |
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Milk Products and Casein: Where Are They Found?
Mammal milk (human, cow, and goat) has many components, including water, fats, protein, lactose, minerals, acids, enzymes, gases, and vitamins. Milk products include milk (from nonfat to whole), buttermilk, evaporated milk, yogurt, kefir, cream cheese, sour cream, cream sauces, cream dressings, ice cream, sherbet, cheese, curds, cottage cheese, whey, butter, and any food that contains any one of these products.
Milk products are hidden in many unexpected places, including canned tuna, nondairy creamers, whipped toppings, salad dressing, bakery glazes, breath mints, fortified cereals, high-protein beverage powders, infant formulas, nutrition bars, processed meats, and nutritional supplements. Remember the mantra “Read the label.” Avoid products with the following ingredients: milk solids, lactose, galactose, lactalbumin, lactoglobulin, casein, and caseinate.
MILK PRODUCTS |
Animal milk Butter Buttermilk Cheese—all Condensed milk Cottage cheese Cream Cream cheese Curds Evaporated milk Half-and-half Ice cream, ice milk Kefir Nougat Powdered milk Rennet Sherbet Sour cream Whey Yogurt |
Read Labels & Avoid |
Casein Calcium caseinate Caseinate Galactose Hydrolyzed milk protein Hydrolyzed vegetable protein Lactalbumins Lactic acid starter culture Lactobacillus if not dairy-free (DF) Lactoglobulin Lactose Magnesium caseinate Potassium caseinate |
Non-Food Sources |
Cosmetics Pharmaceuticals (lactose) Nutritional supplements |
FOOD SOURCES OF MILK PRODUCTS |
Not all listed items will contain milk products—read labels! |
Baked Goods |
Biscuits, breads Cakes, cookies Caramel coloring Doughnuts, pastries Mixes for baked goods Pancakes, waffles Pie crust Soda crackers, Zwieback |
Beverages |
Chocolate milk Cocoa Malt, malted milk Ovaltine, chocolate Sodas |
Sweets |
Creams in anything Custards, puddings Ice cream, sherbet Gelato Milk chocolate Sorbet (not all) Spumoni |
Sauces, Fats, Oils |
Butter-fried foods Cream sauce Gravies Margarine Mayonnaise (some brands) Salad dressing (some) |
Meat/Fish/Other Proteins |
Bisques, chowders Cheese—dairy-free (some have casein) Creamed foods Cream soup bases Deli turkey Egg dishes—omelets, scrambled eggs, soufflés, casseroles Processed meats, sausage, hot dogs Tuna fish (canned) |
THE CASE AGAINST CASEIN
Casein, which accounts for 75% of the proteins in milk, is a major culprit in ADHD- or autism-related food sensitivities. It is found in all milk products, with the exception of properly clarified butter, also known as ghee, in which the milk solids have been removed. Dairy-free or milk-free does not mean casein-free. Even nondairy cheese substitutes from soy, almonds, or rice may have casein to improve the texture. Casein is commonly used in meat products such as deli meats, salami, sausage, hot dogs, and pepperoni, and caseinate is a common component in nutritional supplements.
What about Casein in Breast Milk?
Human casein proteins are different from the casein proteins in cow’s or goat’s milk. The alignment of the amino acids is different. Therefore, the negative effects from casein do not occur with breast-feeding. Breast-feeding is considered a protective factor in autism.
What about A2 Milk?
About one-third of the casein in cow’s milk is beta-casein, of which there are several varieties, determined by the genes of the cow. The most common of these variants are A1 and A2. The percentage of A1 and A2 beta-casein protein varies between herds of cattle and between countries and provinces. While African and Asian cattle continue to produce only A2 beta-casein, the A1 version is common among cattle in the Western world. The A1 beta-casein type is the most common type found in cow’s milk in Europe (excluding France), the United States, Australia, and New Zealand. On average, more than 70% of Guernsey cows produce milk with predominantly A2 protein while 46–70% of Holsteins and Ayrshires produce milk with A1 protein.
The difference between the two proteins is subtle, a change in only one amino acid in the sequence of the protein. However, as a result of this difference, when A1 milk is digested, it can produce an opiate-like molecule called beta-casomorphin 7 (BCM-7). For individuals with autism, opiate-like peptides can be problematic. (See here, “The Dope on Opiates.”) The more critical point is that both A1 and A2 milks contain casein, so for individuals on a casein-free diet, both types of milk should be avoided.
What about Goat or Camel Milk?
Goat milk contains only the A2 beta-casein. However, goat milk is not allowed on a casein-free diet. Compared to cow’s milk, camel milk contains lower fat, cholesterol, and lactose and higher vitamins and minerals. Regarding casein, camel milk has a different form of casein, and some believe that individuals who are otherwise sensitive to casein can tolerate camel milk. However, we recommend that during an initial casein elimination trial, all forms of animal milk be avoided, including camel milk. Once improvement is documented on a casein-free diet, camel milk could be introduced to see if it results in worsening of physical or behavioral symptoms.
WEIGHING IN ON WHEY
Whey is the serum, or watery, part of milk that is separated when milk protein/casein coagulates to become curd in the making of cheese. Whey is primarily lactose and soluble proteins. (There are pure forms of lactose-free whey.) Little Miss Muffet’s curds and whey are known as cottage cheese. The lumps are the curds (cheese, casein) and the whey is the lactose-containing liquid. Unless the whey is pure and clearly stated as casein-free on the label, it is still to be avoided on the casein-free diet.
What Is Left to Eat?
Substitutes for milk products include rice milk; soy milk; soy yogurt; potato milk; quinoa milk; and nut milks made from almonds, Brazil nuts, cashews, coconut, hazelnuts, macadamias, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts.
MILK-PRODUCT SUBSTITUTES |
Beware: “dairy-free” does not necessarily mean “casein-free.” |
Milks/Yogurts |
Coconut milk Coconut Kefir and Yogurt Hemp milk Nut milks (almond, cashew) Potato milk Rice milk Soy milk Soy yogurt Tofu products |
Chocolate |
GFCF chocolate chips GFCF semisweet chocolate chips |
Ice Cream |
Vance’s DariFree milk Fruit Popsicles Sorbets by Haagen-Dazs and Ben & Jerry’s Italian ice Non-GMO soy ice cream Tofutti |
Buttermilk Substitute |
In recipes 1 cup (235 ml) buttermilk equivalent: 2 tablespoons (30 ml) lemon juice in 1 cup (235 ml) milk substitute |
Butter |
Coconut oil/butter |
Earth Balance Whipped Spread (GFCF, no trans-fats) Ghee (clarified butter—has no casein) Lard—excellent in baked goods Kosher items—only pareve Applesauce can substitute for both milk and butter in mashed potatoes |
For a complete listing of all combined GFCF foods, see The GFCF Diet: www.gfcfdiet.com |
Soy Sorry!
Soy has not been a common food in the American diet until recently. Soy foods include edamame (the immature soy bean harvested while still green and sweet) and fermented products such as miso, natto, tamari/soy sauce, tempeh, tofu, and yuba.
Soy is found in hydrolyzed vegetable protein (HVP), lecithin, mono- and diglycerides, monosodium glutamate (MSG), and vitamin E products (most all of which are soy-based). It may also be used in baked goods, canned tuna, cereals, infant formulas, margarine, mayonnaise, sauces, soups, vegetable broth, vegetable protein substitutes, and vegetable oils.
There is much controversy over soy and its suitability in the human diet. While other beans can be eaten if cooked properly, soybeans require fermentation due to the presence of natural toxins that can deplete or interfere with specific nutrients.
The processing of soy to render it acceptable as a food requires exposure to high heat and chemicals. Today, some soy is also genetically modified. Non-genetically modified sources are preferred and available. Soy remains a common allergen and is also not easily tolerated by many individuals. Like gluten and casein, it can also partially digest to form opiate-like peptides. The testing for this isn’t reliable; therefore, the best testing is trial and response.
For those who are not allergic to soy and are able to tolerate it easily, the best soy sources are organic and include edamame and the naturally fermented soy products such as tempeh, natto, miso, soy sauce, tofu, and yuba.
SOY PRODUCTS |
Read labels for soy and soy byproducts Soybean oil, flour, milk Edamame Miso Natto Sprouts (soy) Tamari Tempeh Tempura Tofu Yuba |
Other |
Lecithin HVP Mono- and diglycerides MSG Vitamin E |
FOOD SOURCES OF SOY |
Baked Goods |
Baking mixes, flours Bread, cakes, cereals Crackers Pasta, pastries, rolls |
Meats/Others |
Baby foods Cheese substitutes Luncheon/deli meats Sausage (not all) |
Oils/Fats |
Butter substitutes Oil, margarine Shortening |
Beverages |
Coffee substitutes Soy milk Infant formulas |
Condiments |
Butter substitutes Salad dressing, sauces, soy sauce Nut mixes Vegetable broth Worcestershire sauce |
Sweets |
Candy and candy bars Caramel, custard Ice cream—Tofutti |
Soy substitutes are the same as those listed earlier as gluten and milk substitutes (with the exception of those containing soy). |
Excessive soy consumption can be antagonistic to thyroid function (goitrogenic), and it is also known as an endocrine disruptor.
NOTE: When first embarking on a casein-free diet, we recommend also removing major sources of soy, since many individuals who are sensitive to casein are also sensitive to soy. If soy products are used as the substitute for dairy, you may be replacing one problematic food with another, and may then mask any benefits that occur from removal of casein. If improvement occurs with removal of both casein and soy, then soy products can be gradually reintroduced to see if there is any worsening of symptoms.
For a summary of Gluten-Free, Casein-Free, Soy-Free (GFCFSF) Diet, see here.
Eggs, Corn, and Nuts
Allergies or intolerances to these foods can occur. When casein, gluten, and soy are eliminated, consumption of foods containing eggs, corn, or nuts often increases in order to replace those foods that were eliminated. In some children, reactions to the increase in these foods may then appear.
EGGS
It is not always obvious that a product contains egg. Be aware that the following words on a label mean the product contains egg or egg byproducts: albumen, globulin, vitellin, livetin, ovoglobulin, ovamucin, ovamucoid, ovovitellin, ovovitelia, and lysozyme. See the chart below for a thorough listing.
EGG PRODUCTS |
Read labels for eggs and egg byproducts Egg whites, yolks Egg powder Albumen, globulin Vitellin, livetin Ovoglobulin Ovamucin Ovamucoid Ovovitellin Ovovitelia Lysozyme |
Nonfood Sources |
Vaccines—those cultured in chicken eggs |
FOOD SOURCES OF EGG |
Not all of these products contain eggs. The egg source may not be obvious. |
Baked Goods Baking powder Breading Breads, rolls, biscuits Cake flour Cookies, doughnuts French toast Pastries Pancake/waffle mixes Pastas Pie crusts and fillings |
Beverages Eggnog Ovaltine |
Sweets/Sweeteners/Flavoring Protein powders Gelatin desserts Frosting, icing, glazes Ice cream, ices, sherbets Marshmallows Meringues, macaroons Puddings, pie fillings, soufflés |
Condiments/Sauces/Oils Mayonnaise Hollandaise Salad dressing Tartar sauce |
Other Foods Bouillon Meatballs, loafs, patties Sausage, pâté Soup |
SUBSTITUTES FOR 1 EGG |
2 tablespoons (16 g) cornstarch |
2 tablespoons (16 g) arrowroot flour |
2 tablespoons (20 g) potato starch |
1 tablespoon (8 g) soy milk powder |
1 banana (good in cakes) |
1/4 cup (62 g) tofu |
Unflavored Gelatin: Mix 1 envelope (1 tablespoon, or 7 g) in 1 cup (235 ml) boiling water. 3 tablespoons (45 ml) = 1 egg |
Baby food (puréed apples or pears): 3 tablespoons (45 g) = 1 egg |
CORN
Corn is one of the most common food allergens for children and adults in the United States, and it is also one of the most difficult to avoid. It is inexpensive and versatile and therefore abundant in processed foods. Approximately 90% of the corn in the United States has been genetically modified.
CORN PRODUCTS |
Read labels for corn and corn byproducts |
Cornstarch, cornmeal, flour Corn chips, popcorn Maize Corn syrup Corn oil Dextrin Dextrose Glucose Fruit pectin Fructose High-fructose corn syrup Lecithin Maltodextrin MSG Salt (commercial) Succotash Thickeners Vegetable starch |
Nonfood Sources Aspirin Capsules Chalk Cosmetics Glues: stamps, envelopes, stickers Laundry starch Livestock feed Medicines Nutritional supplements Paper cups Paper plates Suppositories Tablets (most) Talcum powder Toothpaste |
FOOD SOURCES OF CORN |
Not all these products contain corn. However, most processed and prepared foods contain corn unless labeled “corn-free.” |
Beverages Alcohol: distilled, ale, beer, bourbon, cordials, liqueurs, wine coolers Coffee: instant, “designer” Infant/toddler formulas Fruit-juice “cocktails” (not 100% juice) Soy milk Ice cream, sherbets, sorbets Milk in paper cartons Sodas, soft drinks Sweetened condensed milk Sweetened/flavored drinks |
Sweets/Sweeteners/Flavoring Artificial sweeteners Candy (almost all) Caramel Carob Chewing gum Custards, puddings Flavoring extracts Frosting, icings Gelatin desserts High-fructose corn syrup Ice creams, sherbets, sorbets Jams, jellies Marshmallows Powdered sugar Sorbitol Syrups/corn syrup Gelatin desserts Vanilla extract Vinegar (distilled) Yogurts (sweetened) |
Baked Goods Baking powder (most) Breads, rolls, biscuits Cakes Cereals (prepared) Doughnuts (prepared) Graham crackers Grits, hominy Pancake/waffle mixes Pastries, pies Tortillas Vegetable starch Xanthan gum |
Condiments/Sauces/Oils Gravies, sauces Ketchup, chili sauce Margarine Mayonnaise Mustards Salad dressings Steak sauce, tartar sauce |
Other Foods Bacon (most) Bean sprouts Canned foods (almost all) Cheese spreads, cheese foods Coffee “creamer” Dehydrated soups Eggs: frozen, dried Fried foods (in corn oil) Meats—cured, processed Oriental foods Peanut butter (sweetened) Pickles (sweetened) |
NOTE: Most vitamin C supplements are sourced from corn. If your child is on a corn-free diet and needs vitamin C, look for a corn-free supplement. |
NUTS
Of the nuts, the peanut, which is technically a legume, is the most common allergen. Allergic reactions to peanuts are considered the most common cause of anaphylaxis-related deaths in the United States. Identifying obvious sources of nuts is not difficult. It is more difficult to identify nut additives. It is even more challenging to determine which products have trace amounts, especially when not on the label. Cross-contamination occurs when nut parts or dust contaminate other foods during the manufacturing process. Nut oils should not contain nut protein, in theory, but this depends on the manufacturing process. The degree of allergy or sensitivity is the determining factor. Careful label reading is a must. When in doubt, call the company that makes the product. See the following charts for help.
KINDS OF NUTS |
Almonds Brazil nuts Cashews Coconuts Filberts Hazelnuts Hickory nuts Macadamia nuts Peanuts (legume) Pecans Pine nuts Pistachios Walnuts Black walnuts |
PRODUCTS CONTAINING NUTS |
These are nut products and foods commonly made with nuts: |
Amaretto Artificially flavored nuts Beer nuts Bitter almond Gianduja Gingko Ground nuts Loramine wax Mandelonas Marzipan Mixed nuts Nu-Nuts Nut butters, meal, pastes Nut oils, flavorings, syrups Nutella Pesto Pignolia Pralines |
NUT-CONTAMINATED PRODUCTS |
These are foods that may contain nuts or be cross-contaminated with nuts: |
Baked goods Baking mixes Barbeque sauce Batter-dipped foods Bulk bin foods Candy Cereals Chili Cookies Dessert toppings Egg rolls Emulsifier Flavoring Frozen desserts Graham-cracker crusts HPP, HVP Ice cream Milk formula Nougat Oriental sauce Pastry Pie crusts Sauces Vegetable fat Vegetable oil |
Life Beyond Gluten, Milk, and Soy
In addition to the numerous substitutes for gluten, milk/casein, and soy, there is an abundance of healthy foods to eat. Remember, early humans ate fish, meats, fruits, vegetables, and nuts and seeds. They did not consume milk, grains, beans, or potatoes because milk products were not available and the other items could not be eaten raw without causing severe symptoms or illness. It was only 5,000 to 10,000 years ago that domestication emerged and created major dietary shifts. A GFCFSF diet returns us to the basic foods, which are easier for the body to digest. Here is the list of choices available (as long as they do not cause allergy or intolerance reactions and/or violate your beliefs):
Meats—all varieties
Seafood—fish, shellfish, and mollusks
Fowl—chicken, turkey, hen, and duck
Eggs—as tolerated
Nuts and seeds—as tolerated
Vegetables—all varieties
Fruits—all varieties
Grains—all varieties except for glutens, and non-soy corn unless tolerated
“Don’t be afraid to take a big step if one is indicated. You can’t cross a chasm in two small jumps.”
—David Lloyd George
GFCFSF: GLUTEN-FREE, CASEIN-FREE, AND SOY-FREE |
Chapter 4 |
Avoid:
Why Is the Diet Needed?
Symptoms the Diet May Help:
Diet Includes:
Resources:
Note that some individuals may also be sensitive or reactive to eggs (see here) corn (see here) and/or nuts (see here). |
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