Autism Nutrition Alert: Food Allergens, Sensitivities and Substitutes
Gluten, Casein, Soy, and Corn
Food allergies and sensitivities (and their accompanying symptoms) are common in children with autism. According to Dr. Kenneth Bock in Healing the New Childhood Epidemics, "Food allergies have increased by approximately 700 percent in just the last ten years." A food allergy (IgE reaction) is an immediate immune response that includes symptoms such as a rash, hives, sneezing, or anaphylaxis. A food sensitivity (IgG reaction) is a delayed immune response that includes chronic symptoms in the areas of inflammation/ pain, digestion, and energy/mood such as: headaches, GI inflammation, gut pain, diarrhea, constipation, hyperactivity, or anxiety to name a few in these areas. Food sensitivities can also trigger asthma attacks, migraine headaches, and eczema.
Because food allergies and sensitivities affect so many bodily systems, reducing them can make a significant difference in how a child feels and behaves. Parents routinely report that when they remove certain problematic foods common symptoms improve, like diarrhea and hyperactivity, and that children feel better and have greater capacity to pay attention. Clear of these immune system reactions, they often make big gains in language and other areas of learning and behavior.
How to avoid the most problematic foods: gluten, casein, soy, and corn.
Parents in the autism community are becoming familiar with the restriction of gluten and casein, two of the most problematic substances in foods. Gluten is the protein in wheat, rye, barley, spelt, kamut, and commercial oats, and casein is the protein in dairy. Wheat and dairy sensitivities are commonplace today, and not just with autism. Nine million people have gluten intolerance in the US.
There are a lot of hidden sources for allergies. For a thorough list of hidden sources, ask your allergist or other healthcare professional. This is not meant as medical advice, but intended to help those with food sensitivities (and certain allergies) to provide ideas for substitutions.
SOURCES OF GLUTEN TO AVOID:
Wheat, Rye, Barley, Spelt, Kamut, Triticale, Commerical Oats, Semolina, Hydrolyzed Vegetable Proteins, MSG, Dextrin, Malt, Citric Acid, Artificial Flavors & Colors, "Spices", Soy Sauce, Potato Chips/Fries, Packaged Sauces and Gravies and Bologna/Hot Dogs
SOURCES OF CASEIN TO AVOID:
All animal milk products (cow, goat, sheep), Cheese, Yogurt, Butter, Buttermilk, Ice cream, Kefir, Cream, Sour Cream, Whey, Galactose, Casein/Caseinate, Lactose in Seasoning, Lactalbumin as Natural Flavor, Lactic Acid, Sherbet, Canned Tuna, Cool Whip, Artificial Butter Flavor, Milk Chocolate, Wax on Some Fruits/Vegetables, Seasoned Potato Chips, Hot Dogs/Bologna
Removal of gluten and casein--the gluten-free and casein-free (GFCF) diet--is one of the most beneficial dietary interventions for autism.
When following a GFCF diet however, people commonly over substitute corn and soy in the place of gluten and casein. Soy and corn are also very common food sensitivities, and removal of these foods as well can make a profound difference on health, behavior, and attention for certain individuals.
Soy is broken down by the same enzyme as gluten and casein. It is common for parents to substitute soy for dairy. Soy is inflammatory to the gut, it's known to inhibit thyroid function, contains strong estrogen compounds, and decreases absorption of calcium, magnesium, zinc and other minerals. For these and more reasons, I do not recommend the use of soy. Because these two foods are so inflammatory and broken down by the same enzyme, it's best to avoid both.
Soy is in soymilk, soy yogurt, soy cheese, soy nut butter, tofu, tempeh, edemame (fresh, boiled soybeans), as well as the condiments soy sauce and miso. Soy is also in soy protein powders, high protein bars, soy lecithin, soybean oil, and vitamin E.
There are a variety of soy substitutes. For milk, (depending on the diet and food restrictions) you can use: rice milk, almond milk, hazelnut milk, hemp milk, potato milk, coconut milk, and homemade nut/seed milk blends. For yogurt, there is homemade nut/seed milk yogurt and homemade and commercial coconut yogurt.
Corn is also a common allergen and sensitivity. Corn is often substituted in place of gluten in many gluten-free foods and snacks such as: cold cereals, tortilla chips, popcorn, cornstarch, pasta (corn-quinoa), and other snack foods that often use corn or corn flour.
Corn is one of the most mass produced plants on the planet. Corn is grown industrially for hundreds of products such as alcohol, vinegar, high fructose corn sweetener, maltodextrin, and cellulose. Genetically modified (GM) corn contains the gene for a bacteria (Bt) toxin, and is untested on humans and the environment. GM corn appears to be particularly inflammatory to the gut. Even if you are not allergic/sensitive to corn, avoid genetically modified corn. The only way to know if corn is not genetically modified is to buy organic, because organic laws do not allow this modification.
Sources of corn include: corn syrup, high fructose corn syrup, cornstarch, popcorn, corn chips, and any other foods made with corn, dextrose, xanthan gum, xylitol, ascorbic acid (certain forms of vitamin C), caramel color, citric acid, and natural flavor.
Depending of the level of sensitivity, people may avoid all corn and corn-derived products. In other cases where the desire is to limit GM corn or the sensitivity is minor, individuals may choose only organic corn and limit or rotate corn-based foods and ingredients. Xanthan gum is a common substance that helps improve the texture of gluten-free baked goods. While xanthan gum is derived from corn, the protein fraction is absent from xanthan gum and most individuals with mild to moderate sensitivities to corn can tolerate this ingredient. However, be aware, highly sensitivity/allergic people, may react and want to avoid xanthan gum.
Corn syrup and high fructose corn sweetener are two of the most ubiquitous ingredients in processed food today. While most natural sweeteners do not contain corn such as: honey (100% pure), agave nectar, maple syrup, and cane sugar, be sure to read labels thoroughly. Many products use corn as a sweetener, including artificial maple syrup (found at most restaurants), ketchup, baked goods, candy, jelly, and more.
When a thickener is needed, arrowroot is a great substitute for cornstarch.
Substitutions for Gluten - Gluten-free and Corn-free
Rice
Millet
Quinoa
Amaranth
Buckwheat
Wild rice
Montina
Teff
Sorghum
Tapioca
Nut flours
Seed flours
Coconut flour
Chestnut flour
Bean flours
Roots (taro, yam)
Yucca/cassava
Non-gluten pasta (rice, soba noodles-100% buckwheat)
Non-gluten bread (millet, rice bread)
Mochi (chewy rice baked item)
Thickeners:
Agar
Guar gum
Gelatin
Kudzu powder
Tapioca
Sweet rice flour
Xanthan gum - derived from corn but often not reactive unless highly sensitive
Arrowroot
Substitutions for Dairy - Casein-free and Soy-free
Milk & Yogurts:
Rice milk
Almond, hazelnut or hemp milk
Homemade Nut milk
Coconut milk
Potato milk
(Vance's DariFree)
Oil/Butter:
Coconut oil
Ghee
Lard or tallow
Earth Balance
Olive, grapeseed and vegetable oils
Cheeses:
Rice (Galaxy Foods) - one version is casein-free
Ice Cream:
Sorbets w/o milk
Non-dairy ice cream (rice or nut milk)
Coconut ice cream (Coconut Bliss)
Fruit popsicles
Chocolate:
GFCF chocolate (may contain soy lecithin)
Identifying and removing food sensitivities can improve digestion, behavior, sleep, rashes, and headaches (to name a few) in children with autism. If you have not started any dietary intervention for a child with autism, start with gluten-free and casein-free. If you have the basics of GFCF handled, consider removing soy as well as limiting (or avoiding) corn. If you have been on GFCF for a while, consider doing a trial of soy-free and corn-free and see if you find further benefit.
Dietary intervention for autism requires development over time and removing food sensitivities is a beneficial step. When reactions/regressions seem to come and go, removing these common food sensitivities often results in a new level of consistency that allows you to see where you are and what is left to address with diet. You may be surprised how well the whole family feels when you refine the consumption of these foods in your diet.
Food allergies and sensitivities (and their accompanying symptoms) are common in children with autism. According to Dr. Kenneth Bock in Healing the New Childhood Epidemics, "Food allergies have increased by approximately 700 percent in just the last ten years." A food allergy (IgE reaction) is an immediate immune response that includes symptoms such as a rash, hives, sneezing, or anaphylaxis. A food sensitivity (IgG reaction) is a delayed immune response that includes chronic symptoms in the areas of inflammation/ pain, digestion, and energy/mood such as: headaches, GI inflammation, gut pain, diarrhea, constipation, hyperactivity, or anxiety to name a few in these areas. Food sensitivities can also trigger asthma attacks, migraine headaches, and eczema.
Because food allergies and sensitivities affect so many bodily systems, reducing them can make a significant difference in how a child feels and behaves. Parents routinely report that when they remove certain problematic foods common symptoms improve, like diarrhea and hyperactivity, and that children feel better and have greater capacity to pay attention. Clear of these immune system reactions, they often make big gains in language and other areas of learning and behavior.
How to avoid the most problematic foods: gluten, casein, soy, and corn.
Parents in the autism community are becoming familiar with the restriction of gluten and casein, two of the most problematic substances in foods. Gluten is the protein in wheat, rye, barley, spelt, kamut, and commercial oats, and casein is the protein in dairy. Wheat and dairy sensitivities are commonplace today, and not just with autism. Nine million people have gluten intolerance in the US.
There are a lot of hidden sources for allergies. For a thorough list of hidden sources, ask your allergist or other healthcare professional. This is not meant as medical advice, but intended to help those with food sensitivities (and certain allergies) to provide ideas for substitutions.
SOURCES OF GLUTEN TO AVOID:
Wheat, Rye, Barley, Spelt, Kamut, Triticale, Commerical Oats, Semolina, Hydrolyzed Vegetable Proteins, MSG, Dextrin, Malt, Citric Acid, Artificial Flavors & Colors, "Spices", Soy Sauce, Potato Chips/Fries, Packaged Sauces and Gravies and Bologna/Hot Dogs
SOURCES OF CASEIN TO AVOID:
All animal milk products (cow, goat, sheep), Cheese, Yogurt, Butter, Buttermilk, Ice cream, Kefir, Cream, Sour Cream, Whey, Galactose, Casein/Caseinate, Lactose in Seasoning, Lactalbumin as Natural Flavor, Lactic Acid, Sherbet, Canned Tuna, Cool Whip, Artificial Butter Flavor, Milk Chocolate, Wax on Some Fruits/Vegetables, Seasoned Potato Chips, Hot Dogs/Bologna
Removal of gluten and casein--the gluten-free and casein-free (GFCF) diet--is one of the most beneficial dietary interventions for autism.
When following a GFCF diet however, people commonly over substitute corn and soy in the place of gluten and casein. Soy and corn are also very common food sensitivities, and removal of these foods as well can make a profound difference on health, behavior, and attention for certain individuals.
Soy is broken down by the same enzyme as gluten and casein. It is common for parents to substitute soy for dairy. Soy is inflammatory to the gut, it's known to inhibit thyroid function, contains strong estrogen compounds, and decreases absorption of calcium, magnesium, zinc and other minerals. For these and more reasons, I do not recommend the use of soy. Because these two foods are so inflammatory and broken down by the same enzyme, it's best to avoid both.
Soy is in soymilk, soy yogurt, soy cheese, soy nut butter, tofu, tempeh, edemame (fresh, boiled soybeans), as well as the condiments soy sauce and miso. Soy is also in soy protein powders, high protein bars, soy lecithin, soybean oil, and vitamin E.
There are a variety of soy substitutes. For milk, (depending on the diet and food restrictions) you can use: rice milk, almond milk, hazelnut milk, hemp milk, potato milk, coconut milk, and homemade nut/seed milk blends. For yogurt, there is homemade nut/seed milk yogurt and homemade and commercial coconut yogurt.
Corn is also a common allergen and sensitivity. Corn is often substituted in place of gluten in many gluten-free foods and snacks such as: cold cereals, tortilla chips, popcorn, cornstarch, pasta (corn-quinoa), and other snack foods that often use corn or corn flour.
Corn is one of the most mass produced plants on the planet. Corn is grown industrially for hundreds of products such as alcohol, vinegar, high fructose corn sweetener, maltodextrin, and cellulose. Genetically modified (GM) corn contains the gene for a bacteria (Bt) toxin, and is untested on humans and the environment. GM corn appears to be particularly inflammatory to the gut. Even if you are not allergic/sensitive to corn, avoid genetically modified corn. The only way to know if corn is not genetically modified is to buy organic, because organic laws do not allow this modification.
Sources of corn include: corn syrup, high fructose corn syrup, cornstarch, popcorn, corn chips, and any other foods made with corn, dextrose, xanthan gum, xylitol, ascorbic acid (certain forms of vitamin C), caramel color, citric acid, and natural flavor.
Depending of the level of sensitivity, people may avoid all corn and corn-derived products. In other cases where the desire is to limit GM corn or the sensitivity is minor, individuals may choose only organic corn and limit or rotate corn-based foods and ingredients. Xanthan gum is a common substance that helps improve the texture of gluten-free baked goods. While xanthan gum is derived from corn, the protein fraction is absent from xanthan gum and most individuals with mild to moderate sensitivities to corn can tolerate this ingredient. However, be aware, highly sensitivity/allergic people, may react and want to avoid xanthan gum.
Corn syrup and high fructose corn sweetener are two of the most ubiquitous ingredients in processed food today. While most natural sweeteners do not contain corn such as: honey (100% pure), agave nectar, maple syrup, and cane sugar, be sure to read labels thoroughly. Many products use corn as a sweetener, including artificial maple syrup (found at most restaurants), ketchup, baked goods, candy, jelly, and more.
When a thickener is needed, arrowroot is a great substitute for cornstarch.
Substitutions for Gluten - Gluten-free and Corn-free
Rice
Millet
Quinoa
Amaranth
Buckwheat
Wild rice
Montina
Teff
Sorghum
Tapioca
Nut flours
Seed flours
Coconut flour
Chestnut flour
Bean flours
Roots (taro, yam)
Yucca/cassava
Non-gluten pasta (rice, soba noodles-100% buckwheat)
Non-gluten bread (millet, rice bread)
Mochi (chewy rice baked item)
Thickeners:
Agar
Guar gum
Gelatin
Kudzu powder
Tapioca
Sweet rice flour
Xanthan gum - derived from corn but often not reactive unless highly sensitive
Arrowroot
Substitutions for Dairy - Casein-free and Soy-free
Milk & Yogurts:
Rice milk
Almond, hazelnut or hemp milk
Homemade Nut milk
Coconut milk
Potato milk
(Vance's DariFree)
Oil/Butter:
Coconut oil
Ghee
Lard or tallow
Earth Balance
Olive, grapeseed and vegetable oils
Cheeses:
Rice (Galaxy Foods) - one version is casein-free
Ice Cream:
Sorbets w/o milk
Non-dairy ice cream (rice or nut milk)
Coconut ice cream (Coconut Bliss)
Fruit popsicles
Chocolate:
GFCF chocolate (may contain soy lecithin)
Identifying and removing food sensitivities can improve digestion, behavior, sleep, rashes, and headaches (to name a few) in children with autism. If you have not started any dietary intervention for a child with autism, start with gluten-free and casein-free. If you have the basics of GFCF handled, consider removing soy as well as limiting (or avoiding) corn. If you have been on GFCF for a while, consider doing a trial of soy-free and corn-free and see if you find further benefit.
Dietary intervention for autism requires development over time and removing food sensitivities is a beneficial step. When reactions/regressions seem to come and go, removing these common food sensitivities often results in a new level of consistency that allows you to see where you are and what is left to address with diet. You may be surprised how well the whole family feels when you refine the consumption of these foods in your diet.
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