Researchers and scientists in both traditional and functional medicine recognize the link between your mind and your gut. This link, often referred to as the Gut-Brain-Microbiome Axis, is the driving force behind autism-friendly diets.
Which diets are best for children with autism? The benefits of each diet are dictated by your child’s unique body chemistry. There are changes, both big and small, that can be made to your child’s diet. While these changes can be challenging it is worth the effort. In fact, you may find the health of your entire family improves with these dietary changes.
Which Autism Friendly Diet Should You Try First?
The most common autism diet is a gluten- and casein-free diet. It is my recommendation to eliminate gluten and casein from your child’s diet for a few months before trying the other diets listed here.
Let’s take a look at a few of the most common autism-friendly diets.
Gluten-Free Diet
Gluten is a protein found in many grains. You can think of gluten as the glue that holds food together – it’s what gives food its shape. The gluten found in wheat is troublesome for many people, with and without autism.
Wheat gluten can cause inflammation and irritation in the gastrointestinal tract. This inflammation can lead to brain fog, headaches, constipation, diarrhea, and even bedwetting.
Over the past decade, there has been a sharp rise in awareness and popularity surrounding the gluten-free diet. It has become very popular for both children with autism and the neurotypical population. When done right, a gluten-free diet can help decrease inflammation.
Your family’s overall health can improve by simply eliminating gluten. As a whole, you’ll be eating less processed food and refined carbs.
Want to Know More?
Gluten can be found in many unexpected places. Check out the Celiac Disease Foundation’s article Sources of Gluten to help you get started.
Casein- and Dairy-Free Diet
Dairy sensitivity is one of the most common food sensitivities. Casein is the main protein found in dairy products. Casein can also be found in foods like crackers and cookies making it more challenging to avoid than dairy alone.
Casein and dairy are mucus producers. This extra mucus can coat your child’s throat and even their eustachian tubes (the tubes that connect the ears and the throat), leading to frequent throat clearing and ear infections.
Strictly eliminating casein and dairy from your child’s diet for a few months can make a big difference, especially when combined with a gluten-free diet.
Want to Know More?
Learn about the possible “withdrawal symptoms” that can occur when you eliminate dairy.
Soy-Free Diet
Soy is a legume used in many foods. In 2018, the Federal Drug Administration (FDA) reported 94% of America’s soy crops were genetically modified (GMO). The Non-GMO Project states, “In the absence of credible independent long-term feeding studies, the safety of GMOs is unknown.”
You can look for soy-containing foods that are organic or non-GMO but in all honesty, it’s hard to do this 100% of the time, and that’s ok. Keep in mind, when you’re buying something with soy, unless it says otherwise, you can be sure you’re getting a product that’s genetically modified.
Removing soy from your family’s diet can decrease or eliminate bloating, constipation, and nausea. You may also notice you feel less tired.
Want to Know More?
This is an excellent reference for learning about hidden sources of soy.
Corn-Free Diet
Corn, contrary to what we learn as kids, is not a vegetable. Corn is a grain, and not a particularly healthy one. Leaving corn off your plate entirely can improve your family’s overall health.
Like soy, corn is often genetically modified. According to the FDA’s 2018 data, 92% of America’s corn crops are genetically modified. Because corn is cheap to grow it’s put into a lot of foods. Things like high fructose corn syrup (a sweetener) and cornstarch (a thickener) are often found in foods you might not immediately associate with corn like gummies and beverages.
Eliminating corn from your family’s diet can help with GI issues, headaches, and fatigue.
Want to Know More?
Here’s a great resource that reveals other corn-containing products you may not be aware of.
Low-Sugar Diet
Sugar, or sucrose, is a carbohydrate. It is found naturally in foods like honey and dates. The table sugar we’re all familiar with is refined from this naturally occurring sucrose.
We all know that sugar is not a helpful thing to have in our diet. Eliminating sugar entirely isn’t necessary but, limiting your sugar intake can help reduce inflammation, blood pressure, and weight.
Reducing your sugar intake goes beyond cutting out dessert. A lot of “healthy” foods marketed to kids like cereal, protein bars, and granola bars are high in sugar.
Want to Know More?
The John Hopkins’ article Finding the Hidden Sugar in the Foods You Eat is a great starting point for anyone looking to reduce their sugar intake.
The GAPS Diet
The gut and psychology diet (GAPS) is based on the known connection between the gut and the brain. The GAPS diet is full of healthy foods like fruits, vegetables, proteins, and fats. Because the GAPS diet is more restrictive, I don’t recommend starting here.
Many autistic people will have success with a gluten, casein, or dairy-free diet. If those options don’t work then you may want to look into the GAPS diet.
Want to Know More?
For a comprehensive list of foods to eat and avoid on the GAPS diet visit GAPSdiet.com.
Feingold Diet
The Feingold diet is an elimination diet to help you figure out if you’re sensitive to salicylates (a compound in food and aspirin) and artificial flavors or colors. Many people have sensitivities to these things and don’t realize it until they eliminate them from their diet and start to feel better.
Want to Know More?
For more information about the Feingold Diet visit Feingold.org.
Starting an autism-friendly diet can help alleviate your autistic child’s bothersome challenges and lead to improved health for your whole family.
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I hope this information has been helpful to you as part of creating Your Autism Game Plan.
Do you have a topic you’d like to learn more about? Email me at joya@yourautismgameplan.com
