GFCF Diet and Health

GFCF Diet and Nutrition

When implementing any dietary intervention consult a certified nutritionist to ensure you are meeting your daily nutritional requirements. With the GFCF Diet you will be eliminating certain foods that contain gluten and casein. Gluten is a protein and can be found in wheat (including durum and bulgar), oats, rye, barley, millet, kamut and spelt and in foods made from these grains, including breads, pastas, cereals, cookies and crackers, vinegars, sauces, soups, artificial colors and flavorings, some spices, food starches and even some candies.


Casein is in dairy products, including milk, butter, cheese, sour cream, yogurt, ice cream and is added to some margarines. Casein in the form of caseinate is often added to soy cheese and hot dogs for texture. Cow’s milk contains casein as well as milk from all mammals, including goats, sheep and human breast milk. Products that are lactose-free are not necessarily casein-free.

Young children need 6 servings of grains per day. Grain servings usually include 1 slice of bread, ½ cup of rice or pasta, ½ cup of cooked cereal and ½ cup dry cereal. Your child needs 2 servings from the milk group, one serving is equal to 1 cup of milk or yogurt or 2 ounces of cheese.


Your child needs 3 vegetable servings per day; one serving is equal to ½ cup raw vegetables or ¼ cup of cooked vegetables. Your child needs 2 fruit servings per day such as a piece of fruit or ¾ cup of fruit juice, ½ cup of canned fruit or ¼ cup of dried fruit. Your child needs 2 servings of meat such as 2-3 ounces of cooked meat or fish, ½ cup of cooked beans, 2 tablespoons of peanut butter or other nut butter, 1/3 cup of nuts, 1 egg is equal to 1 ounce of meat.

There are still many options for those in the GFCF diet to meet their nutritional needs. Rice, potatoes, quinoa, amaranth, buckwheat, soy, corn and teff are grains and starches that are gluten and casein-free. (Some people following a GFCF diet also exclude soy and corn, as these proteins are similar to gluten and casein). All Fruits and vegetables, eggs, meat, fish, poultry, shellfish and nuts are all casein and gluten-free. Milk substitutes include almond, soy and rice milk which are often fortified with calcium and vitamin D. It is possible to have a healthy and balanced diet while following a GFCF diet.

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.