Salicylates are natural food chemicals found in plants and medications such as aspirin. Natural flavourings and fragrances can also be a source of salicylates. Many herbal medications are very high in salicylates, which can make it tricky when treating conditions such as SIBO with herbal antimicrobials and prokinetics. However, if you suffer from salicylate sensitivities there are other options available.

If you find yourself dodging the fragrance section in major department stores or avoiding the cleaning isle in supermarkets because the overwhelming array of fragrances make you feel nauseous, irritable or result in a headache, then salicylates could be an issue for you. Some people with salicylate sensitivity cover their nose with their hand while pumping petrol/gas. Others can be seen picking capsicum out of their salad at cafes and restaurants.

Salicylates form a part of a plant's natural defence system which protect the plant from attack by microbes and insects before they are ripe. The highest concentration of salicylates can be found near the surface of fruits and vegetables.

Peeling fruits and vegetables can reduce the overall salicylate content of your meal.

Avoiding all salicylates is impossible, but if you are sensitive to salicylates, learning how to reduce these chemicals in your day to day life can reduce symptoms.

SYMPTOMS OF SALICYLATE SENSITIVITY

• Headaches and/or migraines
• Runny or sniffly nose, sinus issues
• Increased heart rate, tachycardia, breathlessness, asthma
• Itchy skin, rashes, hives
• Fatigue
• Stomach upset, IBS - nausea, cramps, diarrhoea, constipation
• Urgent and/or frequent urination, loss of bladder control
• Tissue swelling
• Itchy, puffy, sore eyes
• Memory difficulties and/or poor concentration and focus
• Anxiety/restlessness/hyperactivity

WHERE CAN SALICYLATES BE FOUND

Foods - many fruits and vegetables, nuts, herbs and spices, honey, tea, coffee, beer and wine. See below for more detail.

Personal care products - mint flavoured toothpaste, mint flavoured mouthwash, perfumes, shampoos and conditioners, spray deodorants, lotions, soaps/body washes, cosmetics, muscle pain creams (due to menthol), essential oils (like wintergreen, lavender).

Cleaning products - washing powders, fabric softeners, dish soaps, bathroom cleaners and essential oils (like lemon, orange, tea-tree, eucalyptus).

Natural flavourings - used in foods, drinks and liquid medications.

Medications - Aspirin, Tylenol, Ibuprofen and herbal remedies.

* It's also important to know that many people with salicylate sensitivity also react to artifical flavours, additives and preservatives in food (such as sulphites).

EXAMPLES OF FOODS HIGH & VERY HIGH IN SALICYLATES

Fruits - avocado, berries, blackcurrant, all citrus, kiwi fruit, strawberry, pineapple, tomato.

Vegetables - eggplant, capsicum, tomato, mustard greens, onion, olives, mushrooms (all types), spinach, store bought vegetable stock.

Herbs and spices - all herbs and spices, including ginger - basil, rosemary, sage, thyme, lemongrass, mint, peppermint, chilli, black pepper, curry powders.

Meat - pressed, seasoned and processed meats like salami and chicken nuggets, offal, store bought meat stock.

Seafood - fish pastes and sauces (e.g., fish and oyster sauce).

Legumes - canned baked beans, hummus.

Nuts and seeds - almond meal, all nut pastes, desiccated and shredded coconut, mustard, sesame seeds (tahini).

Baking aides and condiments - all fermented products, artificial flavourings and colours, all sauces, all yeast extracts and spreads (e.g., Vegemite).

Fats and oils - All nut oils, including almond, sesame, walnut, peanut and macadamia oil. Coconut oil, avocado oil, extra virgin olive oil, store bought salad dressings and mayonnaise.

Jams, sugars, syrups and sweets - apricot and berry jams, marmalade, lemon butter, jellies, honey, chewing gum, peppermints, liquorice.

Drinks - Almond milk, fruit juices, cordials, ginger beet, orange juice, tomato juice, chai tea, herbal teas, black tea, beer, wine, champagne, cider, some spirits and liqueurs. Safe alcohols include - gin and vodka. Coffee should also be avoided (decaf is OK)

CLICK HERE FOR A COMPLETE LIST OF LOW, MEDIUM, HIGH & VERY HIGH SALICYLATE FOOD

EXAMPLES OF SALICYLATE SATURATED MEALS

The good old peanut butter and jelly (or peanut butter and honey) sandwich is a salicylate nightmare. Many children do much better giving this snack the flick (or enjoying this combination as a very rare treat).

Thai, Indian, Italian and Mexican dishes contain a large volume of herbs and spices and also often contain a lot of capsicum and tomato (including tomato paste and canned tomatoes). Eating these meals at a restaurant could instigate severe symptoms. However, it can be possible to make a mild version of these dishes at home.

You may be wondering what on Earth you're going to eat. Relax... it's all about knowing your threshold and rotating food chemical load when you plan you meals . Knowing your threshold simply means understanding which columns from the Food Chemical & FODMAP Food List you'll be choosing your foods from. You can find this comprehensive list in the Food Chemical Sensitivities



EXAMPLES OF FOODS LOW & MODERATE IN SALICYLATES

Fruits – see complete downloadable list below

Vegetables – see complete downloadable list below

Herbs and spices – parsley, chive, saffron threads, salt

Meat/protein – must be as FRESH as possible: chicken (skinless), lamb, beef, rabbit, veal, eggs, lentils, tofu, most legumes (except those listed in the high list above)

Seafood – must be FRESH & sulphite free: white fish, prawns, crab, lobster, calamari, scallops, oysters, mussels, canned tuna (Springwater only)

Nuts and seeds – chia seeds, flaxseeds, cashews, hemp seeds

Grains and flours – arrowroot, barley, buckwheat, oats, rice, tapioca, millet, quinoa

Baking aides and condiments: carob powder, maple syrup, golden syrup, Rice syrup, vanilla (real only, no imitation), baking powder, agar agar, cream of tartar, gelatin

Fats and oils – Flax seed oil, sunflower oil (no anti-oxidants), ghee, rice bran oil, butter. A little bit of light olive oil can be used.

Drinks – Rice milk, decaffeinated coffee. Safe alcohols include - gin and vodka.

Click here for a complete list of low, medium, high and very high salicylate foods

RECIPES LOW & MODERATE IN SALICYLATES

The Supersafe diet is low in salicylates and the Safe diet is low-moderate in salicylates.

Click here to download the Supersafe and Safe Recipe Ebooks for recipe ideas

TOP TIPS FOR MANAGING SALICYLATE SENSITIVITIES

• Peeling fruits and vegetables and boiling them can reduce the overall salicylate content of your meal.
• Being well hydrated (and supporting your kidneys) can help your body better tolerate salicylates. We recommend taking electrolytes to help stay hydrated. Even just putting a pinch of good quality sea salt (such as Selina Naturally Makai Pure Deep Sea Salt) in a glass of water can help.
• Sodium Bicarbonate (baking soda) can buffer salicylates. If you feel you've overdone it, try taking a small about of Bicarb (a 1/4 tsp) in 1/2 glass of water. If symptoms persist take another dose of the same. Be mindful that when taken with food, it will reduce your stomach acidity and prevent good digestion. We recommend doing this only in an 'emergency' situation.
• Binders can also reduce salicylate sensitivity symptoms. You can learn more about binders here.
• Taking digestive enzymes may help decrease symptoms. Click here to learn more.