Gluten Free | Casein Free Diet For Healthy Kids

The gluten free, casein free (GFCF) diet has been shown to be helpful for individuals with allergies to these particular foods and specifically in the management of autistic spectrum disorder (ASD). Proteins found in grain and dairy products, known as gluten and casein respectively, are believed to be poorly broken down in the digestive tracts in some people. When these proteins are not digested properly they can be absorbed intact into blood circulation. These proteins can affect the brain by crossing the blood-brain barrier and binding to opioid receptors. This can affect mood, concentration, mental performance and pain tolerance (i.e. in autistic children this will increase their pain threshold).


Research has shown significant improvement in several conditions, including schizophrenia and autism, following a GFCF diet. In a survey of over 3500 parents of autistic children, it was reported that 70% found a GFCF diet improved behavior, eye contact and socialisation, concentration and learning. It is recommended to follow the GFCF diet strictly for at least 6 months to assess the benefit of this diet. Below is a list of foods containing gluten and casein that are suggested to avoid, plus a list of alternative GFCF choices.

Grains and Legumes


  • Amaranth
  •  Basmati Rice
  • Beans
  • Brown Rice
  • Buckwheat
  • Chickpeas
  • Lentils
  • Millet
  • Pea
  • Quinoa
  • Wild Rice
  • Flour: any flour made from the above sources.


  • Baked Beans unless gluten free
  •  Flours: Wheat flour, wholemeal flour, bakers flour, semolina, barley, rye (avoid battered or crumbed food)
  • Wheat including durum, semolina, triticale, rye, barley, bulgur, couscous and oats



  • Buckwheat noodles
  • Rice noodles
  • Vegetable, corn, spinach, legume or quinoa pasta


  • Durum wheat pasta (spaghetti, macaroni etc.)
  • Egg noodles
  • Hokkein noodles
  • Barley pasta
  • Spelt pasta
  • Kamut pasta

Breads and Cereals


  • Gluten free breads based on buckwheat, corn, rice, chickpea flour or other nongluten containing flours.
  • Gluten free muesli, homemade muesli made from a combination of: brown rice flakes, millet flakes, organic cornflakes, puffed corn, puffed rice, raw nuts & seeds, shredded coconut
  • Puffed quinoa


  • Breakfast Bars
  • Burritos
  • Cereals containing sugar
  • Wheat breads – wholegrain, white bread, rye bread, oat bread, barley bread, pumpernickel bread.



  • Rice cakes
  • Corn cakes
  • Gluten free products


  • Wheat crackers
  • Bran biscuits
  • Ryvita crackers
  • Oatcakes



  • Bouillon stock powder
  • Sesame salt
  • Tamari (check label)
  • Mustard seeds
  • Fresh dried herbs & spices
  • Apple cider vinegar


  • Gravy mixes, seasonings & rubs
  • Hydrolysed vegetable protein
  • Malt
  • Malt vinegar
  • Modified starch
  • Mustard pickles
  • Soy sauce
  • Texturised vegetable protein
  • Vegemite



  • Fruit
  • Nuts
  • Dried fruits (avoid sulphites code 220)


  • Cakes
  • Chocolate
  • Commercial biscuits, cookies, cakes, scones
  • Pastries
  • Flavoured or frozen Yoghurts
  • Fried foods
  • Fruit Juices
  • Ice Cream
  • Liquorice
  • Potato chips
  • Processed cheeses & creams
  • Lollies
  • Soft drinks



  • Almond milk
  • Soy milk and yogurt
  • Rice milk
  • Non-dairy cheese


  • Cow’s milk
  • Goat’s milk
  • Butter
  • Cheese
  • Sour cream  Yogurt
  • Ice cream
  • Margarine 
  • Soy cheese


  • Naturopathy Can Help With the Following Childhood Conditions

    Fiona provides tailored health plans based on a multitude of factors relevant to your child’s symptomology (how they are feeling), pathology (how their body is responding), plus dietary and lifestyle factors.

    • ✅ Digestive complaints – constipation, diarrhoea, loose stools, pain or bloating
    • ✅ Allergies and allergic conditions – such as asthma, eczema or hayfever
    • ✅ Poor Immunity – recurring colds or ear infections
    • ✅ Skin Conditions – rashes, eczema, acne, pimples or allergic reactions
    • ✅ Moods – anxiety, depression or mood swings
    • ✅ Food Intolerances – identifying food reactions
    • ✅ Food Allergies – identifying food reactions
    • ✅ Growth and development issues – fussy eaters or nutritional malabsorption
    • ✅ Behavioural challenges – ADHD or others
    • ✅ Energy – poor energy or chronic fatigue
    • ✅ Picky Eaters – fussy eaters
    • ✅ Sleep – trouble falling asleep or staying asleep

    What happens in a children’s nutritionist consultation

    During your consultation, Fiona will seek information about your pregnancy, birth and post birth experiences. This will provide an integrated view to give a full picture of the foundations of your child’s health status. You can expect to leave your consultation with a thorough understanding of the potential contributing factors of the presenting symptoms. Fiona will provide you with a comprehensive treatment plan that incorporates possible herbal/nutritional medicine, dietary/lifestyle recommendations, recipes and handouts. Plus an overview of the consultation so you feel empowered to care for your child’s wellbeing with Fiona’s guidance. At The Children’s Naturopath, Fiona Stock an expert in childhood health, she understands children’s needs and considers working with kids and teens to be an absolute joy. She finds that children typically respond to naturopathic treatment very well – bouncing back to good health in no time.  And she treasures the opportunity she has to teach kids about their bodies and engage them in their health journey, setting them up with strong foundations and knowledge for life.

    Meet Children’s Nutritionist – Fiona Stock

    Fiona is skilled at getting to the heart of childhood health challenges – helping to initiate lasting change.

    Fiona Stock is a respected Paediatric Naturopath & Children’s Nutritionist with a career spanning over 23 years. Armed with an abundance of experience and a true desire to transform your child’s health, she’ll listen closely to understand the underlying causes of their troubling condition. Fiona gets to the heart of your child’s presenting symptoms by deciphering what their body is trying to tell you. She will suggest simple and specific changes as well as herbal or nutritional medicine where required to nurture and restore your child, so they can enjoy the good health they deserve. Deeply compassionate and highly skilled, either of the Naturopathic Consultation Options with Fiona is a wonderful investment in your child’s health. If you’ve tried everything and are yet to find solutions to your child’s health challenges – this could well be the path to take.

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    • ✅Poor Immunity
    • ✅Poor Focus & Concentration
    • ✅ Behavioural Problems
    • ✅ ADHD
    • ✅ Depression
    • ✅ Anxiety
    • ✅ Food Allergies
    • ✅ Food Intolerances
    • ✅ Constipation
    • ✅ Diarrhoea
    • ✅ Irritable Bowel Syndrome (IBS)
    • ✅ Tummy Pain
    • ✅ Eczema
    • ✅ Asthma
    • ✅ Obesity
    • ✅ Auto-Immune Disease
    • ✅ Recurring Infections
    • ✅ Fussy Eaters
    • ✅ Sleep Issues
    • ✅ Plus many more…

    Online Learning | Children’s Health | Children’s Nutritionist

    Would you like a consultation with me at a fraction of the cost? My online learning classes are jam packed with more advice than I provide in a face-to-face appointment. It’s evidence-based naturopathic wisdom coupled with the latest scientific research on kids health I’ve successfully shared with clients over my 20+ year career.

    I’ve also included cheatsheets, checklists, nourishing recipes and 25 page book of class notes.

    You will learn:

    • ✅ Understand the cause if common childhood conditions (eczema, poor immunity, food allergies, food intolerances, poor focus & concentration, ADHD, behavioural problems).
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