How to Start the GFCF Diet

Getting started on the gluten-free and casein-free diet (GFCF) can seem overwhelming for you and your family but with careful planning you can begin the diet in stages. Start by looking at packaged foods and their ingredients as well as personal hygiene items like soap and shampoo. Replace as many packaged items with GFCF free items as possible. In the beginning use packaged food and as you become more confident you can start experimenting with recipes and making food from scratch.

(GFCF pasta)

There are now many commercially-made, specialty food products that are suitable for the GFCF diet. GFCF specialty manufacturers make pastas, breads, baking mixes, cookies, crackers, pretzels, muffins, waffles, breakfast cereals, soups and sauces, as well as milk, cheese, yogurt and ice cream substitutes and many other popular food items using GFCF ingredients in manufacturing premises without gluten and casein.

Once you have stocked your pantry with GFCF foods you can plan out menus. Start your GFCF diet by eliminating casein products first. Casein can be found in milk, butter, cheese, yogurt, sour cream, ice cream and milk-based baby formulas. Rice milk and almond milk can be used as substitutes for cow’s milk. Be careful not to over rely on soy-based products as soy is very close in chemical structure to casein. When you remove casein from your diet you must take calcium supplements.

(calcium suppliment)

Next, eliminate gluten containing products. Gluten can be found in wheat, grain and flour-containing foods, such as: bread, cakes, noodles, cookies, crackers, pasta, pizza and many snack foods. Gluten can also be found in cosmetics, skin care products, hair care and medications.

Remember when adding new foods, go slowly. Wait 3-7 in between adding a new food, look for reactions in the meantime. Keep a journal of the foods you are introducing and any reactions/behaviours as well as toileting patterns.

The GFCF diet can bring about great changes but it does take time. Dedicate yourself to the diet for at least 6 months, with some people it may take up to a year before you see improvement.

Disclaimer: is for informational purposes only and its content is not intended to replace advice, diagnosis or treatment from a medical professional. Always seek advice and diagnosis from your doctor or other qualified health provider. If you think you may need emergency medical assistance, call 911 immediately.