What Basic Foods are Allowed on the Diet?
GFCFSF Diet Quick Reference Guide
You’re starting the diet and after reading all the “No-No” lists, you are trying to figure out what IS allowed on the diet. Here is a partial list.
Please remember that while these things are allowed on the GFCFSF diet, your child may also be allergic or sensitive to them so they may need to be removed. (How do I know if my child has an allergy or sensitivity to any foods?)
Fresh eggs are allowed. Organic, free range are the best.
- Fresh meat (from the meat section of the store)
Do not choose anything prepared like marinated or stuffed or breaded, just plain meats. Pasture/grass fed is better than grain fed. Organic is best.Most smoked meats in the grocery will contain ingredients your child cannot have like MSG, nitrates/nitrites, casein, soy or wheat. Unless you can verify the smoked meat is free of all these things, don’t buy it.
Preferably organic. White, brown, jasmine. Plain, not boxed mixes or with flavored rice.
Fresh, not in a box. Most frozen potatoes contain either gluten, casein, soy, MSG or sulfites, so read labels.
- Beans and Legumes
Dry and unseasoned canned beans and legumes are allowed.
- Vegetables (Canned/frozen/fresh)
Plain (unflavored) vegetables are allowed on the diet. Fresh has the most vitamins and nutrients, then frozen, then canned. Cans may have BPA-filled plastic lining (avoid cans with white interiors) and tin/aluminum. If you must buy canned, buy in glass if possible.
- Fruits (Canned/frozen/fresh)
Plain (unflavored) fruits are acceptable on the diet. Fresh has the most vitamins and nutrients, then frozen, then canned. Cans may have BPA-filled plastic lining (avoid cans with white interiors) and tin/aluminum. If you must buy canned, buy in glass if possible.
- Dried Fruits
Most will contain sulfites so you need to read the labels and avoid any with sulfites. Some raisins are dusted with wheat to keep them from sticking and because the wheat flour isn’t an ingredient, the label won’t tell you. Make sure you contact the manufacturer if you use raisins.
Choose only unflavored nuts. Walnuts, cashews, pine nuts, almonds, peanuts (not dry roasted), pecans, etc. Remember, that nuts are one of the major allergens so your child may be allergic to them.
- Coconut Milk
- Fruit Juice
Only 100% fruit juice is allowed. However any juice in aluminum-lined boxes or pouches, such as Capri Sun, should be avoided as aluminum can leech into the juice. Also, juice is ok, but should be given in limited quantities as they contain a high-sugar content. The rule is no more than 6 ounces per day of juice/milk substitute, total.
- Milk Substitutes
Almond, hemp, potato, rice, hazelnut, etc.( provided they are GFCFSF) are ok, but should be given in limited quantities as they contain a high-sugar content. The rule is no more than 6 ounces per day of juice/milk substitute, total. Another note on milk substitutes is that rice milk can contain ARSENIC and that any of these that come in aluminum lined boxes, that aluminum can leech into the milk.
As a rule, anything premixed with flavors will be off-limits but plain whole ingredients like rice, corn, vegetables, meats, potatoes, eggs, fruits and nuts are allowed, provided your child isn’t allergic or sensitive to them. (How do I know if my child has an allergy or sensitivity to any foods?)