As parents, we are constantly looking for the best for our kids. With an autistic kid in the family, we often have no choice but to explore alternative ways to help them cope.
If you have a kid with autism, you might have heard of all the raves of a GFCF diet for Autistic Kids. In this article, we are going to talk about what the GFCF entails and tips to incorporate a GFCF diet for kids with autism.
What’s a gluten-free, dairy-free GFCF diet?
As the name suggests, a GFCF diet is a diet that is free from gluten and dairy. In the GFCF diet, you basically eliminate two proteins from your diet: gluten and casein. Most common sources of gluten include wheat, flour, barley, and rye. The most common sources of casein include milk and all dairy products.
This means no bread, milk, buns, etc. A GFCF diet isn’t easy to adopt, considering it eliminates two very basic food groups.
Why adopt a gluten-free dairy-free (GFCF) diet for autistic kids?
Several parents claim that switching to a GF/CF diet has led to drastic improvement in their children’s behavior. They report fewer meltdowns, less hyperactivity and over time, they also see improvement in language and social skills.
It is believed that children with autism have high sensitivity or allergy to gluten and dairy products. Their bodies process proteins and peptides in foods differently than other kids. Some signs of gluten sensitivity include:
- GI Distress;
- Headache;
- Fatigue;
- Irritability;
- Depression;
- Acne and other skin irritations;
- Weight Loss/Gain;
- Brain Fog; and
- Autoimmune disorders
Children with autism are more prone to gastrointestinal upsets. This means that they get diarrhea, constipation and stomach ache more often than other kids. These symptoms can then cause behavioral issues such as irritability, social withdrawal, and repetitive behaviors.
What foods should I use?
You can eat all foods without gluten or dairy in it. Here are some foods you should be including your GFCF diet, categorized in food types:
Fruits and Vegetables:
Go crazy when it comes to this food category. Almost all vegetables are great when it comes to a GFCF diet. However, be cautious of canned and frozen foods which might contain extra sugar. Also, consider going organic.
Organic might be more expensive. A good tip is to look for friends or neighbors who grow vegetables and fruits in their garden. Ask them to sell you directly.
Some great vegetables are leafy vegetables (lettuces, spinach, kale, broccoli, collards, Brussels sprouts, leek, green beans, parsley, bok choy), cabbage, mushrooms, cauliflower, ginger, onions, shallots, scallions, turnip, artichoke.
When choosing fruits, go for low-sugar fruits including avocados, lemons, limes, tomato, cucumber, etc.
Proteins
When choosing proteins, go for grass-fed meat. Some good forms of protein include whole eggs, poultry, wild game, pork, fowl, fish, shellfish, and mollusks.
Healthy Fats
Healthy fats to choose from in GFCF diet are: coconut oil, extra virgin olive oil, sesame oil, butter, ghee, almond milk, nut oils (avocado, almond, macadamia), nuts and nut butters, seeds (chia seeds, flax seeds, sunflower seeds, sesame seeds and pumpkin seeds) and cheese (except for blue cheese).
Other foods you can eat in moderation (once or twice a week) in a GFCF diet are:
- Non-Gluten Grains: Rice, Buckwheat, Millet, Quinoa, Teff, Amaranth, Sorghum;
- Cow’s Milk and Cream;
- Legumes: Beans, peas and lentils;
- Fruits: Berries;
- Cottage Cheese;
- Yogurt and Kefir;
- Carrots and Parsnips.
Tips of Starting a GFCF Diet for Autistic Kids
Here are some tips to help you start a GFCF diet with your autistic kid:
Consult Your Pediatrician
If you are considering adopting a GFCF diet, we advise you get your child checked for food allergies. Consult your doctor before you start a GFCF diet for autistic kids. While many parents of autistic kids swear by this diet, there is little scientific research to fully support the GFCF diet.
Take baby steps with your diet
Bread and most kinds of gluten sare staple food. We eat them on a daily basis so eliminating them from the diet isn’t going to be easy. Start by incorporating the GFCF diet in one meal and move on from there.
If your child is a picky eater, these everyday tips for picky eaters will help you with the transition.
Be Prepared For Battles
Your autistic child might not take it well when you suddenly remove an entire food category from his diet. You should be expecting meltdowns and tantrums. Know when to push and when to let go. Keep the end goal in mind. The baby steps are meant for you to go slow, so if you find yourself hitting an obstacle, back down and try another way.
Purge your pantry
If you don’t have gluten and casein products at home, you won’t be tempted to use them in your meals.
Do not buy in bulk
A GFCF diet is very likely to be more expensive than your normal diet. So even though, you might want to buy in bulk, it won’t be a very wise choice especially during the trial phase. In the beginning, some food categories might need a little getting used to.
Eat as a family
You can’t expect one child to stop eating a hotdog while the rest of the family is clearly enjoying the food. Sit down and talk to the entire family about the GFCF and how healthy it is for not just one kid, but the entire family.
Invest in a Cookbook
We recommend this kid-friendly ADHD & Autism Cookbook:
Know Your Foods
Here’s a printable you can download and print to keep handy when going grocery shopping. You can even paste it near your pantry to easy reference:
I hope that this guide on a GFCF diet for autistic kids is helpful. I would love to hear about your favorite recipes for GCFC diet. Please join us in our FREE Facebook community to share.
As always, if you have concerns about your child’s development and would like to set up a free consultation to discuss your concerns, please reach out! I would love to help you determine your child’s individual needs. We are here to support you as you help your child blossom!
If you liked reading Why Use a GFCF diet for Autistic Kids?, you might also like:
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