Salicylate Foods – sensitivity, intolerances and food list.
Salicylates – What are they exactly?
Salicylates are organic chemicals that contain Salicylic acid as their foundation base found naturally in many herbs, vegetables, fruits, and nuts. Salicylates act like preservatives and are a protective mechanism in foods, they prevent rot and disease and protect against pests. They are stored in the most vulnerable plant parts; the leaves, bark, roots, skin and seeds.
Salicylate load and intolerance – Why does this affect some people but not all?
We regularly consume salicylates and our body has to detoxify and clear away these chemicals before they accumulate. The Enzyme responsible for the detoxification belongs to the Phenol Sulfur-Transferase (PST) group and this as such is responsible for the breakdown and detoxification of Salicylates and Phenolic compounds from foods. We have a threshold for symptoms of salicylate accumulation and depending on how prevalent and active the PST Enzyme is in the body depends on your threshold to the symptoms of overload. Once our salicylate load gets to around that level we start getting allergic style inflammatory reactions.
PST is a major contributor to the detoxification of these Phenols and Salicylates via phase 2 of the liver detoxification pathways. Here are some signs and symptoms of salicylate sensitivity:
- Headaches, migraines
- Itchy skin rashes such as hives (urticaria), eczema. Itchiness is often worse after hot shower and/or exercise
- Irritable bowel symptoms – reflux in babies or adults, nausea, vomiting, stomach bloating and discomfort, wind, diarrhea and/or constipation
- Bedwetting, cystitis and increased frequency of urination
- Asthma, sinus congestion, itching, sneezing and excessive phlegm
- Behaviour problems such as irritability, restlessness, inattention and learning difficulties
- Sleep disturbance and sleep apnea
- Anxiety, depression, panic attacks
- Tinnitus
- Joint pain, inflammation and arthritis
- Swelling and fluid retention
- Mouth Ulcers or raw hot red rash around the mouth
- Persistent cough
- Sore, itchy, puffy, watery or burning eyes
- Muscle cramp, tremor, twitch
Can you test for PST Deficiency?
The deficiency of this enzyme can be tested with a request for an organic acid test via your practitioner. Our practitioners are well versed in correlating the data found in an organic acid test to their patients should you have concerns around your sulphation pathways.
You can find more information on our practitioners here:
The following food lists show the approximate salicylate content per 100 grams of food or beverage.
| VEGETABLES | ||||
|---|---|---|---|---|
| Negligible | Low 0.1 – 0.25mg | Moderate 0.25 – 0.49mg | High 0.5 – 1mg | Very High >1mg |
| Bamboo shoots Brussels sprouts Cabbage Celery Chives Choko Beans Peas (dried) Leek Lentils Iceberg lettuce Mungbean (and spouts) Potato (peeled white) Eschallots Swedes Soybeans Beansprouts | Asparagus (fresh) Beetroot (fresh) Carrot (fresh) Cauliflower Corn (fresh) French beans Horseradish (canned) Mushroom (fresh) Onion Potato (unpeeled white) Peas (fresh) Pimiento (canned) Pumpkin Spinach (frozen) Tomato (fresh) Turnip | Asparagus (canned) Beetroot (canned) Corn (canned) Bok choy Choy sum Lettuce (other than iceberg) Maize Olives (black ) Parsley Parsnip Potato (red) Pumpkin Snow peas (and sprouts) Sweet con Sweet potato (yellow) | Alfalfa Artichoke Broad beans Broccoli Chili (green and yellow) Corn (creamed) Cucumber Eggplant Fava beans Okra Spinach (fresh) Squash Sweet potato (white) Tomato (canned) Water chestnut Watercress | Capsicum (green) Champignon (canned) Chili (red) Chicory Courgette Endive Gherkin Mushroom (canned) Olives (green) Pepper (sweet) Radish Tomato (paste and sauce) Zucchini |
| FRUITS | ||||
|---|---|---|---|---|
| Negligible | Low 0.1 – 0.25mg | Moderate 0.25 – 0.49mg | High 0.5 – 1mg | Very High >1mg |
| Banana Pear ( peeled) | Apple (golden and red delicious) Custard apple Fig Cherries (sour canned, morello) Grapes (green) Lemon (fresh) Mango Pawpaw Passion fruit Persimmon Pineapple juice Pomegranate Rhubarb Tamarillo | Apple (Jonathon) Apple (canned) Grapefruit juice Kiwi fruit Lychee Loquat Nectarine (fresh) Pear (with peel) Plum (fresh) Watermelon | Apple (granny smith) Avocado (fresh) Cherries (sweet) Fig (dried) Grapes (red) Grape juice Grape fruit Mandarin Mulberry Peach (fresh and canned) Tangelo | Apricot Blackberries Blueberries Boysenberries Cantaloupe Rockmelon Cherries (canned sweet) Cranberry (sauce and canned) Currants Dates Grapes (fresh) Guava Loganberries Orange Pineapple Plum (canned) Prunes Raisons Raspberry Redcurrants Strawberries Sultanas Youngberry |
| NUTS, SEEDS, SNACKS & GRAINS | ||||
|---|---|---|---|---|
| Negligible | Low 0.1 – 0.25mg | Moderate 0.25 – 0.49mg | High 0.5 – 1mg | Very High >1mg |
| Cashews Poppy seeds All grains (except maize) | Pecans Peanut butter Sesame seeds Hazelnuts Sunflower seeds Potato chips (plain) | Coconut (desiccated) Brazil nuts Corn chips Popcorn Pumpkin seeds Taco shells Walnuts | Pine nuts Macadamia nuts Pistachio nuts | Almonds Peanuts Chips and crackers (savory flavored) |
| HERBS, SPICES, SEASONINGS & CONDIMENTS | ||||
|---|---|---|---|---|
| Negligible | Low 0.1 – 0.25mg | Moderate 0.25 – 0.49mg | High 0.5 – 1mg | Very High >1mg |
| Garlic (fresh) Parsley Chives Coriander Salt Vinegar (malt) | Vinegar Soy sauce Saffron Tandoori spice powder Horseradish (canned) Vanilla | Fennel | Vegemite Vinegars (red and white wine, cider and others) | All spice Anise seed Cayenne Celery Cinnamon Cumin Curry powder Dill Fenugreek Five spice Garam masala Ginger Honey Jam Mace Mint Mixed herbs Mustard Oregano Paprika (hot) Paprika (sweet) Pepper Rosemary Sage Tarragon Turmeric Thyme Worcestershire sauce |
| SWEETS & SUGARS | ||||
|---|---|---|---|---|
| Negligible | Low 0.1 – 0.25mg | Moderate 0.25 – 0.49mg | High 0.5 – 1mg | Very High >1mg |
| Golden syrup Maple syrup White sugar | Molasses Brown sugar | Licorice Mints and Peppermints Chewing gum Fruit flavorings | ||
| BEVERAGES | ||||
|---|---|---|---|---|
| Negligible | Low 0.1 – 0.25mg | Moderate 0.25 – 0.49mg | High 0.5 – 1mg | Very High >1mg |
| Cocoa powder Carob powder Coffee ( De-caf) Milo Ovaltine | Chamomile tea Vodka Whiskey Gin | Coffee (instant) Rosehip tea Fruit herbal tea Brandy Vermouth Beer Cider | Sherry Cointreau Tia Maria Fruit juices | Tea (all varieties) Liqueur Peppermint tea Port Rum Champagne Wines Cordials |
| Acne products Air fresheners Alka seltze Breath mints Bubble baths Cleaning products Cosmetics Detergents | Essential oils Fabric conditioners Fragrances and perfumes Hair sprays, gels and mouse Lotions and creams Lozenges Mouthwash Muscle and joint pain creams | Razor’s with aloe strips next to the blade Shampoo and conditioners Shaving cream Cleansers and exfoliants Soaps Sunscreen and tanning lotion After sun lotions Toothpaste Warts and callus removers |
| Acetylsalicylic acid Coal tar derived dye Artificial flavorings Artificial colorings Azo dyes Benzyl salicylate Beta hydroxy acid BHA BHT Choline salicylate | Ethyl salicylate Eucalyptus oils Isoamyl salicylate Magnesium salicylate Menthol Methyl salicylate Mint Octylsalicylate Oil of wintergreen Peppermint | Phenylethyl salicylate Red dye (#40) Salicylaldehyde Salicylamide Salicylate Salicylic acid Sodium salicylate Spearmint Yellow dye (#5 and #6) |
Vitamin B6 in large amounts can be a common denominator in the depletion of this enzyme and downregulation of Sulfation pathways, however,
Foods higher in Magnesium upregulate this pathway.
Salicylate in medications and alternative medicines
Pharmaceutical medications, herbal remedies, and lotions, ointments, and creams may all contain salicylates.
Your healthcare practitioner can advise you on salicylates and your prescription.
Do not change any prescribed medicines without consulting with the prescribing doctor first.
Tips for living with the sensitivity
- Thickly peel fruit and vegetables.
- Eat fruit and vegetables as ripe as possible.
- Discard the outer leaves.
Please note – this page is only a guide, the list of salicylates is forever changing and we do not update this list. This is a simple blog as we saw a need to share some form of the guide with everyone as there is minimal information out there.
23 replies to “Salicylate Foods – sensitivity, intolerances and food list.”
Hi,
Thank you for this chart. It is very convinient format to easily read it and the numbers are appreciated.
Could you let us know the reference of this chart?In other charts I have read that ONION is on the high list, so I would like to know more about the source / testing of those measures.
Thanks a lot!
A fairly good list, but please be careful. I can’t imagine that pineapple juice is low in salicylates and have never seen that in my extensive research. Most fruits juices are very high and should be used sparingly. There is not a lot of actual research out there regarding salicylate content in food. Some surmise that modern fruits and vegetables have even higher contents because of being bred to repel insects. At least one study showed that cooking lowered the content in vegetables. Also, you MUST avoid aspirin and ibuprofen products. The list states you shouldn’t take medications with salicylates but most people do not know this.
I just learned that I have salicylate intolerance. I researched the internet for foods containing salicylates. There are many “lists” online explaining the amount of salicylates in foods. However, lists differ greatly – with the greatest deviancy concerning salicylates in vegetables. I don’t know who to believe. Are there different methods of determining salicylates in food? Are some of the “lists” out-of-date? Can you explain this confusion? I would sincerely appreciate your input. Thank you very much.
Hi,
Most lists are a combination of data ranging from the mid 80’s through to now. It is a tricky science because the Salicylate content of a particular food can vary dramatically from batch to batch. The salicylate content of a food may vary due to the following factors: season, part of plant tested (outer leaves, inner leaves, bark, skin, pulp, juice), freshness, cooked / method of cooking or raw, peeled and thickness of peeling, local variances (an Australian list may be very different to one from the USA even though similar foods included) and brand variances in farming practices and preparation, and the degree of ripeness upon harvesting. Processing techniques, preservatives, flavors and colors may all influence salicylate levels.
This list is attempting to categorize foods containing salicylates into a risk assessment profile ranging from “negligible” to “very high” for simplicity. This list provides approximate levels of salicylates measured in mg per 100g of food; when comparing lists make sure you are comparing the same unit of measurement. Also be aware of the relevance of this unit of measurement i.e. you may be much more likely to consume a few hundred grams of berries but not likely to consume hundreds of grams of chili powder in one sitting.
Hi Eva and welcome!Your story is so simailr to most of us with fibro. It usually flares pretty bad with stress or trauma and then we spend more money than we have trying all the medications and natural remedies out there. Sorry you are going through this too! But isn’t it so great that there is hope?! Have you read the book by Dr St Amand outlining the protocol? That is the first place to go. And he even tells you what to use for nail polish remover in there! feel free to email me with your questions too, I can help you through this if you want
You have pineapple in the ‘low’ & ‘high’ SO SCARY!! I had my 1st (of many) anaphylaxis eating fresh pineapple. You should be more careful!
Hi,
Thank you for your comment. I can clear up the confusion for other people with the same concern. Salicylate content of fresh pineapple and whole pineapple is much higher than commercially packaged pineapple juice tested e.g. >2mg /100g for the fresh pineapple and <0.2mg / 100g for the pineapple juice. This is why the list places the whole pineapple in the high section but the juice is in the low section. Please be aware that salicylate intolerance is very different from anaphylaxis so I am glad you understand how serious anaphylaxis can be and you are being extra careful to avoid pineapple at all doses for fear of anaphylactic shock. This list is for those people that do not need to specifically avoid a food for fear of anaphylaxis. This list is for people with salicylate intolerance and trying to reduce their salicylate load and not needing complete exclusion of the food group.
Agreed. For example, I found “black pepper” on both ends of the spectrum. It would be nice to get a more definitive answer about foods.
This seems to be ver detailed:
http://www.slhd.nsw.gov.au/rpa/allergy/research/salicylatesinfoods.pdf
HEY!! Distilled White Vinegar IS high in salicylates! So is Vanilla Extract! No wonder I had such headaches! No longer, I’m making my salad dressings from lemon, orange, apple and lime juices which are actually LOW!
Salicylate Sensitives, look to this for your info while using the above chart as a guide for what high and low is:
http://www.slhd.nsw.gov.au/rpa/allergy/research/salicylatesinfoods.pdf
I came across my problem with salicylates by pure accident whilst talking to a person who had her problem diagnosed, I stopped taking asprin which killed off the itching of my ankle rashes and I will try and adhere to your lists to stop any more rashes occurring. I found creams and ointments were pretty useless and always felt the rashes were coming from within and not from without. Thank you for your lists once again.
This makes so much sense to me. My itchy skin, vomiting, bloating, especially with alcohol which I cut mostly out of my life, though it breaks down the ingredients in the liver, hence I get ill.
I would always stay away from spices, certain frozen foods would make me throw up. I was told some of my skin itches were contact, they never went away. As a child and adult I have had sensitive skin, this information explains nearly everything symptom I have had and currently suffer with. Even eating rockmelon yesterday I had pain in the stomach.
Thank you, I have a list that may change my life.
I was diagnosed with allergy to salicylates by a dermatologist as I had severe rashes on both arms. He gave me a 1percent cortisone cream to apply lightly with a wet cloth over the top as it helps absorb the cream into the skin. I only eat bananas as a fruit, fresh meat, potatoes, beans, wholemeal bread, butter not margarine, no alcohol, coffee or tea just ovaltine, no honey just golden syrup, no herbs or spices just salt and white pepper, no salad dressings, homemade cake, I use sunlight soap to shower and wash my hair, I am careful with deodarants, powders and perfumes, only have original medicices no generic, wear cotton underwear, and the list goes on but I have now minimised my rashes.
This list is a great help to me as my 7 year old has a salicylate intolerance. For him, I find that some of the foods on the high or very high list if I buy organic are OK in small amounts every now and then. There are other foods in the high (and medium) list he can’t tolerate at all. It’s just a trial and error and also is probably different for everyone. You just have to recognise and take note (over time) the foods that give you the worst side effects. I’m sure everyone is different. Sometimes he cannot sleep at night due to the itchy skin and restlessness. I have found that half a tablet of the homeopathic remedy ‘nat phos’ helps calm the itching. I also use a moisturiser called bioskin junior by salcura which is specially formulated for eczema and severe dryness.
The Australian researchers identified other food chemicals that could cause symptoms of food intolerance, including biogenic amines and added and natural glutamates. When they used this new elimination diet, nearly 90 per cent of 140 children with behaviour disturbance improved significantly, of whom nearly three quarters were sensitive to salicylates
AMAZING that a study from 1985 is still the basis for most of the info on salicylates! I have been following the Feingold diet modified by this information for 40 years. Recently I was diagnosed with Sjogrens Syndrome and restless leg. I thought I was over most of the salicylate issues….well, i am going to go back to following this information and hope that I will improve my sleep and lots of the other symptoms.
Can you send me the information or link on the Australian researchers. My son has autism and is affected by different foods etc.
Thanks,
Diana
This was very helpful, I am just curious – if you buy organic, do you still have to worry about salicylates?
Hi Beth,
Yes you do as it isn’t necessarily the pesticides causing the salicylates it is in the actual foods 🙂
For past two years I have ended up on antibiotics and nasal sprays on about same dates in September due to chest and nasal infection. I looked back over past two years to see if there was any major pattern / change in my diet and realized that over the last few summers we were growing and consuming a lot of Loganberries and other foods that I discovered were high in Salicylate.. I stopped taking the high volume of loganberries that I loved each morning with my breakfast and within 48 hours or less I was back to normal.
Not sure
Recently I was diagnosed with Salicylate intolerance.My GP is having a hard time of helping me out and the allergy clinic is so far useless and sporadic in their help.The last fortnight I have been in and out of hospital and still everyday I have a rash and hives and my throat swells up and I find it hard to swallow at times.I have cut out all preservatives in food,use rice bran oil to cook with stopped aspirin only eat ripe packham pears(occasionally) and no juices as my fruit intake,cut out most vegetables except for potato’s and swede,choko,drink plenty of water and have no tea or coffee but I still am having reactions,my sleeping is bad and my stomach always feels bloated.They have me taking anti histamines(non drowsy) as Promethazine hydrochloride sends my body into spasm and prednisone makes my rash disappear in the original areas but comes back in other areas soon after taking it.i have lost a lot of weight and cannot figure out what to do.this is driving me crazy.Any feedback at this point would help.
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