By Janet Vargas - Independent Natural Health Researcher 30+ Yrs
If your System cannot Tolerate taking Aspirin, and Meals with Tomatoes, and certain Meals often cause you Stomach Discomfort or Fatigue or maybe even, IBS... you may have Anxiety or Depression...you most likely have a health condition called Salicylate Intolerance (similar but different to Allergies) A special Temporary Diet for your Food Needs could help control those Symptoms and make them less distressing.
A low-salicylate diet involves eating foods that are Low in or contain no Salicylates to reduce symptoms of salicylate intolerance. This diet involves carefully eliminating High-Salicylate Foods like certain Fruits, Vegetables, and Spices, and then reintroducing them under the guidance of a Healthcare Provider to identify which ones cause reactions. Salicylates are natural chemicals found in many Nutritious Foods, but they are also concentrated in Processed Foods and found in medications like Aspirin.
Symptoms of Salicylate Intolerance can be:
Asthma, Headaches, Memory Loss, Poor Concentration, Fatigue, Stomach Pain, Bloating, IBS, Hyperactivity, Poor Concentration, Eczema, Stomach Pain, Night or Day Wetting, Irritability, Defiant Behaviour, Aggression, Cries Easily, Emotionally Sensitive, Sleeping Issues. No-One has All of them. Phew!
Why Follow A Low-Salicylate Diet
The primary reason to follow this diet is to reduce symptoms of salicylate intolerance or sensitivity, which can include various skin reactions and respiratory issues. Salicylate sensitivity is not an allergy but an intolerance, and a Low-Salicylate diet is a way to manage the symptoms that result from it.
And things going Well, this should be a Temporary Diet rather than permanent, as different people have experienced good results. Truth be told, it isn't Wise to Stay on Restrictive Diets when we are missing certain Nutritious Foods that provide BALANCE and BENEFIT our Overall Health when Our Body can again Tolerate them. But we need to Start somewhere, to give Our System a much needed Rest from Foods that Offend and Disrupt Our Physical Comfort Levels. These Dietary Guidelines will give you needed time to experience some Respite and Help You get Ready for Healing Measures - without bombardment, so you can gradually Reintroduce certain Foods and experience some Good Results. OK?
Presently Working on this Article:)
Fruits
YES | Very Low on Salicylate Diet Feel Free:
- Banana
- Pear (Peeled)
YES | Low Salicylate Diet – Feel Free:
- Apples (Golden or Red Delicious only)
- Mangos (Well Tolerated)
- Grapes (Green) Clean the residue from Spray Off Well
- Papaya/Paw Paw
- Persimmons
- Passionfruit
- Pomegranates
- Pineapple Juice
- Lemons or Limes
CAREFUL | Medium on Salicylate Diet – Enjoy:
- Avocados
- Pineapple
- Apple (Jonathan Only)
- Nectarine (Fresh)
- Pear (with Peel)
- Plums (Fresh)
- Figs (Fresh)
- Loquats
- Lychee/ Litchi
- Kiwi Fruit
- Watermelon
- Honey Dew Melon
NO | High for a Low Salicylate Diet:
- Avocado
- Cherries
- Grapes (Red)
- Peaches (Fresh or Canned)
- Mandarins
- Mulberries
- Tangello (Tree Tomato)
AVOID | Very High on a Low Salicylate Diet:
- Apricots
- Oranges
- Blueberries
- Blackberries
- Raspberries
- Red Currants
- Cranberries (Fresh or Dried)
- Cantaloupe/Rock Melon
- Honey Dew Melon
- Watermelon
- Guavas
- Pineapple
- Dates
- Prunes
- Sultanas
- Raisins
Vegetables
YES | Very Low on Salicylate Diet Feel Free:
- Cabbage
- Celery
- Onion
- Chives
- Leek
- Green Beans
- Iceberg Lettuce (Round)
- White Potato
- Swedes
- Bean Sprouts
YES | Low Salicylate Diet – Feel Free:
- Carrots
- Garlic
- Cauliflower
- Sweetcorn
- Green Peas
- Tomato (Fresh, not Cooked)
- Beetroot (Fresh)
- Asparagus (Fresh)
- Turnip
CAREFUL | Medium on Salicylate Diet – Enjoy:
- Parsley
- Bok Choy
- Choy Sum
- Lettuce (Romaine, Cos and Oak)
- Snow Peas
- Parsnip
- Pumpkin
- Potato (Red)
- Sweetcorn
- Sweet Potato (Yellow)
NO | High for a Low Salicylate Diet:
- Okra
- Broccoli
- Spinach (Fresh)
- Chilli (Green and Yellow)
- Cucumber
- Broad Beans
- Sweetcorn (Creamed)
- Eggplant (Aubergine)
- Sweet Potato (White)
- Tomato (Cooked or Canned)
AVOID | Very High on a Low Salicylate Diet:
- Capsicum (Green)
- Olives (Green)
- Chilli (Red)
- Courgette (Zucchini)
- Tomato Paste and Sauce | Try Nomato Sauce Recipe HERE made without Nightshade Ingredients
- Champignon (Canned Mushrooms)
- Sweet Peppers (Capsicums and Mini Sweet)
- Endive and Gherkin
Grains, Flours and Cereals
YES | Very Low on Salicylate Diet Feel Free:
- Oats (Rolled Oats OR Steel Cut) Must be Organic. Other Oats had Toxic RoundUp Sprayed just before Harvest. Quick Oats have been Devitalised and Sugar Added most times!
- Barley (Pearled is OK and Barley is Very Beneficial for Our Health) don't limit to Soups - Venture.
- Buckwheat (Also an Ancient Grain) Crisp when Raw - Great for Homemade Granola or Museli Bars!
- Rice (Brown Basmati or Medium Rice preferably) AVOID Rice from Southern USA due to high Mercury in Soil. Californian Rice is Excellent; Sunrise in Australia.
- Rye (A good replacement for Modern Wheat Bread with so many Additives and Excess Gluten)
- Millet (Really Healthy to use instead of Rice OR like Bulgur in Tabbouleh OR in Soups)
- Acha/Fonio (An Ancient Seed/Grain) Full of Nutritious Goodness and has 9 Essential Aminos for Complete Protein. Great for Gut Health! See Recipes for it HERE
YES | Low Salicylate Diet – Feel Free:
- Quinoa (A Seed/Grain that has the 9 Essential Aminos for Complete Protein) Often used instead of Wheat for Bread or Rice in Recipes or with Salad. Careful to Rinse thoroughly!
- Khorasan/Kamut (An Ancient Grain much Better than Wheat and Tastier. Can be used for Home Baking - Bread OR prepare as a cooked Grain to Toss in Salads, like Farro.
NO | High for a Low Salicylate Diet:
- Wheat (Sometimes considered to be Low Salicylate but some Professionals say it is Not) Modern Wheat has way too much Gluten that is not beneficial to anyone's Health anyway.
- Spelt (Is really good for most people instead of Modern Wheat but is Not for You) Sorry.
- Bought Cereals (They are mostly Devitalised Grains with Synthetic Vitamins added AND Heaps of Sugar plus Artificial Flavours and Colours that are Detrimental to Our Health) They can also contain include dried fruits, nuts, honey or coconut you need to stay away from. OK?
- Corn (Maize and Polenta and Cornmeal and Maize Cereals)
Fats Oils Dairy and Alternatives
YES | Very Low on Salicylate Diet Feel Free:
- Butter is alright. Ancell Keys demoted it Fraudulently and it has been Proven Wrong.
- Ghee is also Good - especially Grass-Fed Ghee. Plus it's suitable for Omelettes and Fritters and can take High Heat for a Stirfry. You can also make a good Roast Beef and or Roast Veggies with Ghee and Fabulous Roast Potatoes. Apply with a basting brush and minimise the amount used.
- Cocoa butter is Low Salicylate
YES | Low Salicylate Diet – Feel Free:
- Peanut Butter (Paste) Make sure it's just "Peanut" Paste - No Added Ingredients!
- Sunflower Oil (Only Cold Pressed from Health Store – Sparingly because of the amount of Omega 6 in it)
CAREFUL | Medium on Salicylate Diet – Enjoy:
- Almond Oil
- Peanut Oil
AVOID | Very High on a Low Salicylate Diet:
- Olive Oil is made from Olives and Olives are Very High in Salicylates.
- Coconut Oil is also Very High Salicylates.
- Coconut Milk and Coconut Cream (Sorry)
Meat, Eggs and Legumes:
YES | Very Low on Salicylate Diet Feel Free:
- Eggs (Whole) are naturally low in salicylates.
- Beef (Lean)
- Lamb (Lean)
- Chicken
- Turkey
- Fish – Wild Salmon is great, Cod and Trout Etc (Not Prawn, Shrimp or Shell Fish – they feed from the Toxic Ocean Floor!)
- Free Range Eggs (They are much Healthier for You)
- Lentils, canned and rinsed – Better to buy Dried Lentils – Brown, Green or Red (they don’t take long to Cook and they’re Healthier)
YES | Low Salicylate Diet – Feel Free:
- Green Beans are considered low in salicylates.
- Green Beans are considered low in salicylates.
- Chickpeas are considered low in salicylates.
- Yellow split peas are considered low in salicylates.
NO | High for a Low Salicylate Diet:
- Borlotti Beans are high in salicylates.
- Broad beans are listed as high in salicylates.
- Processed Meats (Deli Meats, Salami, Burgers, Snitzels, Meat Patties and Sausages) Avoid them Like the plague, don't buy them. Be Careful.
Nuts and Seeds:
YES | Low Salicylate Diet – Feel Free:
- Cashews
- Hazelnuts
- Pecan
- Sunflower Seeds
CAREFUL | Medium on Salicylate Diet – Enjoy:
- Peanuts (Peeled)
- Peanut Butter (100% No Additives)
- Walnuts (Don't keep them too long)
- Pumpkin Seeds
- Sesame Seeds
NO | High for a Low Salicylate Diet:
- Macadamias
- Pistachios
- Pine Nuts
- Brazil Nuts
AVOID | Very High on a Low Salicylate Diet:
- Almonds
- Water Chestnuts
- Peanuts (With Peel)
Herbs and Spices and Other:
YES | Very Low on Salicylate Diet Feel Free:
YES | Low Salicylate Diet – Feel Free:
- Saffron
- Shallots
- Parsley
CAREFUL | Medium on Salicylate Diet – Enjoy:
- Coriander Leaves (Cilantro, Chinese Parsley)
NO | High for a Low Salicylate Diet:
- Cinnamon
- Ginger
- Cardamon
- Allspice
- Coriander Seeds
- Bay Leaf
- Mustard
- Mixed Herbs
- Pimento
AVOID | Very High on a Low Salicylate Diet:
- Honey
- Agave
- Nutella
- Ginger
- Mace
- Mint & Dill
- Chilli Flakes
- Chili Powder
- Celery powder
- Black pepper
- Cayenne
- Cumin
- Curry Seeds & Powders
- Garam masala
- Fenugreek
- Jam/Jelly (all commercial)
- ACV (Apple Cider Vinegar)
- Lemon Spread
- Liquorices
- Tomato Pastes
- Other Commercial Pastes
- Gravies & Sauces (Commercial)
- Vegemite & Marmite
Sweeteners and Other Ingredients:
YES | Well Tolerated
- Maple Syrup (Pure Canadian Only)
- Carob (alright in Moderation)
- Cocoa (alright in Moderation)
- Vanilla (alright in Moderation)
NO | Not Tolerated
- Honey (Raw Honey is Very Good for most people but has High Salicylates)
- Stevia (side effects include nausea, bloating, headaches, low blood pressure, and hormone disruption) Read Naturopath's Research who used to Promote it. HERE
- Peppermint (Sorry Folks, it's Very High in Salicylates)
DO AVOID | Cane Sugar and Alcohol Sugars (Zero Calories)
- All Cane Sugars (Toxic Manufacture Process; Additive Like Drugs; Invented by a Chemist) HERE
- Erythritol (968 Dodgy Manufacturers targeted the Organic Industry; Can make you Very Sick) HERE
- Monk Fruit (Usually paired with Erythritol but is classed as a Sugar Alcohol anyway)
- Agave Nectar (Boiled Syrup - Loaded with Fructose - actually Detrimental To Our Health)
- Xylitol (967 Often GMO; Most of it is made Synthetically these days and is Bad for us!)
- Mannitol (Can cause gastrointestinal discomfort including bloating, gas and diarrhea)
- Sorbitol (Can cause gastrointestinal discomfort including bloating, gas and diarrhea)
- Isomalt & Allulose (963 Not good news Folks - Alcohol Sugars affect our Body Badly over time)
- HFCS (High Fructose Corn Syrup - Manmade and highly Detrimental to Our Health)
- HIDDEN NAMES Glucose-Fructose Syrup, Isoglucose, or maize syrup. It may also appear on ingredient lists as Corn Syrup, Fructose Syrup, corn sweetener, Corn Syrup Solids, or simply as Fructose or Dextrose. Listed in detail by Chrome AI HERE
REALLY BAD | Synthetic Sweeteners & Hidden Names!
- 951 Aspartame (NutraSweet; Equal; Sugar Twin; Canderel) An Excito Toxin to Brain like MSG
- 955 Sucralose (Splenda; SucraPlus; Sukrana; Kaltame; Zerocal; Nevella; Canderel; Cukren)
- 954 Saccharine (Sugarine; Sugarella; Sweet'n Low; Calcium Saccharine; Sodium saccharin)
- 952 Cyclamate (Sucaryl; Sweet'n Low; Sugar Twin; Magic Sugar)
- 950 Acesulphame Potassium (Sunett; Sweet One; Acesulfame K; Ace K)
- 961 Newtame (Neotame) Coca Cola's Nasty Invention - has a history of 8 Chemical Names.
Best to AVOID the 950's (Synthetic Sweeteners) AND the 960s (Sugar Alcohols) when Checking Food Labels. Different Hidden Names for MSG (Monosodium Gluconate) are in the 620s and 630s too, which are Excito-Toxins to our Brain and Nerve Cells and often lead to Serious Health Conditions. HERE
This helps to Simplify things.
What You Should Know About Sugar Alcohols:
Often labelled as ‘Diabetes-Friendly’ or ‘Calorie-Free,’ these Sugar Substitutes warrant Caution!
Risks of sugar alcohols: Heart attack and stroke; Gastrointestinal (GI) issues – may lead to heart conditions in the long term; Weight gain – specifically, increased belly fat. HERE
I just found this Interesting Webpage HERE
TAKE CARE When You See ThIs On Labels
Maltodextrin (E1400) Additive is not considered high in salicylates, but it may still Worsen Symptoms for some people with Salicylate Intolerance due to its Impact on Gut Health. It can promote Gut Inflammation and affect the Gut Microbiome, which may Trigger or Exacerbate Symptoms for Individuals who are Sensitive to Gut Irritants or have a Sensitive Digestive System.
Inflammation: Studies show Maltodextrin can damage the Gut's Protective Mucus Layer and promote Inflammation, which can be a problem for those with a Salicylate Intolerance that is already linked to a Sensitive Gut Environment.
Gut microbiome: Some Research suggests that Maltodextrin can Alter the Gut Bacteria in a way that may Worsen Symptoms of IBS (Inflammatory Bowel Diseases) which share a Connection with Salicylate Intolerance.
IF WE ALL KEEP TO REAL FOODS, WHATEVER HEALTH DIET WE'RE ON,
WE WON'T HAVE TO CHECK SO MANY LABELS and IF WE MAKE MORE
MEALS, WE KNOW EXACTLY WHAT GOES INTO THEM.
STAY WITH REAL INGREDIENTS and SAVE ALL THE FUSS.
THIS WILL BENEFIT YOUR HEALTH AS WELL.
Watch the Cane Sugar - Watch the Sweeteners
They're Both Nasty!
Enjoy Fresh Fruits. Enjoy Fresh Savoury Snacks
SUGAR and HEART HEALTH
Tiramisu, chocolate mousse, crème brulee. Desserts are your jam. (Ooh! Jam!) Unfortunately, all those sweets may not be doing wonders for your heart.
“Excess sugar can increase the risk of heart disease, both directly and indirectly,” says registered dietitian Kate Patton, RD, LD, who specializes in preventive cardiology nutrition. A lot of this has to do with how sugar can heighten your “bad” cholesterol and lower your “good” cholesterol.
Blood pressure. Sugar-laden diets may contribute to high blood pressure, which is also a risk factor for heart disease.
Inflammation. A sugar-rich diet can lead to chronic inflammation, which can stress your heart and blood vessels and increase the risk of heart disease.
SUGAR can also cause excessive weight gain, leading to all the problems we mentioned. “A diet high in sugar can contribute to obesity,” Patton states. “And obesity drives up your risk of diabetes, high blood pressure and high cholesterol — all of which can increase the risk of developing heart disease.”
Having too much sugar may also indicate that your diet isn’t as well-rounded as it should be. “A high-sugar diet is bad for you no matter what you weigh,” she adds. “If you eat a lot of sweets and processed foods, you’re probably not getting enough of the good stuff, like fruits, vegetables and whole grains that are part of a heart-healthy diet.” Source HERE
Common Low-Calorie Sweetener may be even Riskier
for the Heart than Sugar, Study suggests!
Another study is Raising Concern about the Safety of the Widely Used sugar alcohol sweetener Erythritol, a low-calorie sugar substitute found in “keto-friendly” foods, baked goods and candies. Researchers from the Cleveland Clinic compared Erythritol to typical sugar and found Erythritol caused More Worrisome Cardiovascular effects. (Caroline Hopkins)
And Truth be told, Stevia is proving Not to be the Sweet Refuge we thought it was.
More "Bitter Sweet" like Cane Sugar and Erythritol. Main Source The Stevia Deception by Bruce Fife on Amazon who used to Promote it, as a Naturopath. Thank God for Honest Professionals!
This is one of the main reasons I am making Healthier Charts than ones I've Researched by Dieticians for Low Salicylates; Low Histamine and Low FodMap Diets because they show No Caution for the RISKS of Cane Sugars; Synthetic and Low Calories Sweeteners. Just because they have No or Low Salicylates, Histamines and FodMaps, they make them look safe when they're definitely NOT. But as many of us know these days, Medical is a "Sickness Industry" and stands to Profit. Sorry Folks, that's True and I Care about You.
An Elimination Diet which reduces or eliminates foods High in Salicylates can be helpful. During the Elimination period, it is important to focus on Healing the Gut to improve your Tolerance to these Otherwise Healthy Foods. The goal is to be the Least Restrictive as possible, while removing foods that may be harming your body. HERE
Just think of this, the Benefits you could get from Filtering Out those Nasty Cane Sugars; Synthetic and No or Low Calories Sweeteners and Types of Excessive Sugars can do for Your Health in other ways too, plus some Weight Improvement? Don't go for the Extreme Absence of Every Naturally Sweet Food like Fruits though - those Diets serve to throw Our System out of Balance. Enjoy your Genuine Maple Syrup - Enjoy your Fresh Fruits in moderation - they're actually Good for You!
Some Good News To Ease Concerns About Healthy Fats
Ghee has a Negligible Salicylate Content and is considered a Low-Salicylate food. This is because the milk solids are removed during the Clarification process, making it a Safe Choice for those on a Low-Salicylate Diet. Made from Butter: Ghee is Clarified Butter, and Butter itself is Low in Salicylates. Honest Researchers Reveal that Ancel Keys "Seven Nations Fat Theory" was based on Fraudulence. There were more than 7 Countries - he concealed the rest of them. Cane Sugar was the Culprit. Plus we also found out he was not really Experienced for that line of Work - he was presumptuous and unprofessional. Strangely that has never been corrected. So you can chalk that up to Flawed Science. Now you can Enjoy your Full-Cream Milk and Yogurt in moderation. Greedy Little Man!
Some More Good News About Beverages You Can Have!
Usually, most Low Salicylates Diet Charts and Guidelines will say "You can't have Coffee - You can't have Tea" ...... having just developed a liking for Cups of Tea (Herb Teas) recently, I was thinking "Most people Enjoy a Cup of Coffee or Tea!" So I searched the 5 different ones I have in my pantry and small Garden Bed. Most of them didn't make it, so I searched further.
In addition to having a Glass of Milk, Pear Juice, Golden or Red Delicious Apple Juice (all peeled) you can have a Nice cup of Cocoa with Milk and a dash of Maple. Do be aware the most D=packets of drinking Chocolate have Cane Sugar and Additives, so you will need to make your own Fresh, using Cocoa Powder.
Some Websites say you Can have Chamomile Tea, and I have 4 More to add. For a Naturally Sweet Tea, there is Honeybush Loose Tea which tastes quite pleasant, I Enjoy and it's available on Ebay. It can be described as smooth, mellow, and slightly nutty, with a hint of caramel-like richness. As the name suggests, it is mildly Sweet and doesn't need milk or sugar, and it really grows on you.
Also Rooibos Tea. It's Naturally Sweet with Hints of Vanilla, Honey, and Warm Spices: Subtle notes that lend depth and complexity. These two Teas have No Bitterness or Astringency: Unlike many black teas, they maintain a mellow profile. due to the absence of Caffeine and Tannins - Smooth on your tastebuds. And if you would like a little Sweetness in your Chamomile Tea or more Sweetness in the others, I find a touch of Maple Syrup to be really pleasant tasting, and Aldi's has the Best Price for the Genuine Pure Maple in glass bottles which is the Only Type people should buy anyway.
In addition to those, there is Parsley Leaf Tea (fresh) or Fenugreek Tea, made with the Seeds (not the dried herb - the Seeds taste different, nicer)
Chamomile Tea is described as sweet, floral, mild flavor that can be described as “comforting”. The taste is also fruity, with hints of apple OR delicately floral with a gentle apple-like sweetness, a mellow, honey-like smoothness OR light floral aroma with hints of honey and apple. The flavour is delicate and not overwhelming.
Rosehip Tea is a very Nice tasting Tea - Nutritious and Beneficial. It is Medium Salicylate, so alright to have in moderation. The Honeybush Tea and Rooibos Tea are Very Low Salicylate. So as you can see, there are Several Teas you can have, not just Chamomile. I have checked them individually for You.
Some Low Salicylate Snacks To Enjoy!
Yogurt with Banana; some Green Grapes with Greek Yogurt or Cottage Cheese;
Wholegrain Crackers with Sliced Cheese; Lettuce Wraps with Grated Carrot and/or Cottage Cheese or Feta Cheese; a few Tiny Fresh Tomatoes with Swiss Cheese or Feta Cheese;
Peeled & Sliced Golden or Red Delicious Apple Slices with Cottage Cheese between them (like a sandwich) Enjoy!
For A Truly Natural Option To Sugar and Sweeteners?
I am Researching to find out if Lucuma Powder is OK or Not for Low Salicylate and Low Histamine Diets. It is a Very Nutritious Fruit and the Powder is pleasantly Sweet - not extreme like Monk Fruit or Stevia.
I'm Still Searching:)
I often spend Evenings or Days Off on Research to Help my Readers.
I wish ALL Professionals and Manufacturers would be Genuine Also.
People have Real Needs, and many are Playing Money Games with You -
that's Not Fair!
Two Medical Induced Health Conditions and 30+ Years in Independent Research
have given me both Compassion and Wisdom that is Lacking in many places
People search for HELP on the Internet. I've learnt to Sift Certain INFO we find.
Janets Saying: Why should we want a Dollar or a $100 Note for ALL the INFO we give out OR Services we render? The World has gone "Crazy about Money" but Not Everyone has bowed the knee to it!
RECIPES: Oh by the way, I have an Extensive Recipe Collection Online through a wonderful Program called Copy Me That. At this time, I have 15 Low Salicylate Safe Recipes to give you a start. I am presently looking for more to place there for you HERE. I want to see if I can ask a few Recipe Developers on the Internet to make some Nice Ones for You.
A Diet Chart and Histamine INFO Article is Coming Soon!
Janet, your Health Advocate and People's Advocate on Ours Australia.