Gluten-Free, Casein-Free, Soy-Free Diet Tips

A diet free of gluten, casein and soy improves a variety of health problems, including celiac disease, thyroid problems and possibly even autism. Following a few tips can ease the challenges of this restrictive diet.

Identify Products With Gluten, Casein and Soy

Identify the products that contain gluten, casein and soy. The protein gluten is found in all products that contain wheat, barley, rye and commercially available oats. Most baked goods, including breads, cakes, crackers and cookies contain gluten. Casein, another protein, is found in milk products such as milk, butter, cheese, yogurt and ice cream. It is also used to create texture in substitute dairy products such as vegetarian cheese. Soy is found in soy milk, soy sauce, miso, tempeh, tofu and soy cheese. Soy can also be hidden in certain foods, since additives such as lecithin, monodiglycerides and monosodium glutamate may contain soy.

Read Labels and Ask Questions

Read food labels and ask questions. At home, you will most likely need to pare down your pantries, since many processed foods contain one or more of these items. When dining out, ask questions to be certain about a food's ingredients. If there is doubt, look for an alternative food choice.

Identify Substitutes for Gluten

Several flour substitutes do not contain gluten, including corn flour, cornmeal, white rice flour, brown rice flour, potato starch flour and tapioca flour. Gluten is often used in baked goods because it gives an airy texture and helps prevent crumbling and breakage. Substitutes including xanthum gum, guar gum and pre-gel starch imbue baked goods with these same qualities.

Identify Substitutes for Casein

Since a casein-free diet eliminates traditional dairy products, the initial thought may be to turn to soy dairy products. Soy has its own dietary drawbacks, however. Fortunately, other dairy options exist, including rice milk and almond milk products. Solidified coconut oil works as a good substitute for butter.

Identify Substitutes for Soy

Several butter and margarine substitutes on the market do not use soy. Rice-based cheeses allow for the enjoyment of cheese without both casein and soy. Miso and "soy" sauce products are soy free.

Get A Grocery Guide

Several grocery guides are available, such as Cecelia's Marketplace guide, which provides a list of more than 15,000 gluten, casein and soy-free products. This guide includes symbols highlighting gluten-free certified products and those products manufactured in a dedicated gluten-free facility.

Cook At Home Using Cookbooks

Preparing foods from scratch can eliminate any guesswork. Many cookbooks provide recipes specifically formulated for gluten, casein and/or soy free diets. Some popular titles are "The Super Allergy Girl Gluten-Free, Casein-Free, Nut-Free Allergy and Celiac Cookbook," by Lisa A. Lundy and "The Spunky Coconut Cookbook: Gluten Free, Casein Free and Sugar Free," by Kelly V. Brozyna.