GFCF (Gluten-free Casein-free)

The GFCF (Gluten-Free Casein-Free) diet is a dietary system that completely excludes gluten and casein.

It is widely used in autism, attention deficit hyperactivity disorder (ADHD), autoimmune and inflammatory diseases, as well as in the syndrome of increased intestinal permeability.

The main goal is to reduce inflammation, restore the integrity of the intestinal mucosa, and lessen the burden on the immune system.

Why the GFCF diet is needed

Gluten is a protein found in wheat, rye, barley, and oats, while casein is a protein found in dairy products. In sensitive individuals, their fragments (peptides) may not be well broken down and can penetrate through the damaged intestinal mucosa into the bloodstream, affecting the nervous system and immunity.

Excluding these proteins helps reduce neuroinflammation, normalize behavior, improve cognitive functions, and enhance gastrointestinal function.

Basic principles

• complete exclusion of all sources of gluten and casein;
• use of gluten-free grains and plant-based alternatives to dairy products;
• introduction of fermented foods and probiotics to restore gut flora;
• control of hidden sources of gluten and casein in sauces, semi-finished products, and additives;
• balance of macronutrients and replenishment of deficiencies in calcium, vitamins B and D.

Allowed products

• meat, poultry, fish, and eggs;
• vegetables, fruits, berries;
• gluten-free grains – rice, buckwheat, quinoa, millet, amaranth;
• plant oils – olive, coconut, avocado;
• plant-based dairy alternatives – coconut, almond, rice, oat (certified gluten-free) milk;
• nuts, seeds, legumes (if tolerated);
• fermented products without additives – sauerkraut, kimchi, coconut yogurt.

Products to avoid

• wheat, rye, barley, oats without the “gluten-free” label;
• breads, pasta, cereals, and baked goods made from regular flour;
• milk, cheese, cottage cheese, cream, yogurts, ice cream;
• sauces and marinades containing gluten or dairy proteins;
• fast food, semi-finished products, and ready-made mixes without ingredient labels.

Compliance options

• strict GFCF – complete exclusion of gluten and casein in autoimmune and neurological conditions;
• moderate – allows rare consumption without symptoms;
• combined – integrates with Low FODMAP, AIP, or anti-candida diets in cases of significant intestinal inflammation.

Benefits of the GFCF diet

• improved digestion and skin condition;
• reduced inflammation and autoimmune reactions;
• improved sleep, attention, and behavior in children with autism;
• restoration of gut flora and integrity of the intestinal mucosa;
• reduced gas, bloating, and abdominal pain.

Conclusion

The GFCF diet is an effective method for reducing inflammation and restoring the intestinal barrier. It requires careful selection of products and monitoring of composition, but when followed correctly, it contributes to improvements in cognitive, emotional, and metabolic indicators, especially in individuals sensitive to gluten and dairy proteins.