Foods That Are Rich Salicylates

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Salicylate in Food

The lists below are a ‘translation’ of the findings in the Australian study  (Anne R Swain et al. Salicylates in Food. Journal of the American Dietetic Association Vol. 85:8 1985). You will find other similar lists on the net but none has been broken down in the same amount of detail as the one given below.
Please note that not all foods have been tested and therefore if they are not included in the list below they were not tested in the study. The second edition of the Salicylate Handbook contains a slightly different list as information from some later research papers has been included. There is also an extensive section titled “Not the end of the story” in which I outline my own experience with some foods had matched the lists or not.
Because salicylate is cumulative in the food, testing for a salicylate sensitivity is not a straightforward process. A system of scoring foods is outlined in the Salicylate Handbook to help you keep track of the level in your system.

Safe foods – Negligible amounts, if any

Fruit
Banana, lime, pear – peeled.
Vegetables
Bamboo shoot, cabbage – green/white, celery green split peas -dried, lentils,
lettuce – iceberg, swede.
Potatoes are fine but they must be of the old white variety and you must peel them.
Pulses
Beans (pulses) – dried (not borlotti). You may use canned beans but avoid any that have added ingredients such as sugar and salt. It is possible to buy beans in filtered water only and there are some organic varieties available. Check in your local health food shop.
Grains
Barley, buckwheat, millet, oats, rice, rye, wheat.
To avoid additives and hidden preservatives, all bread, biscuits, cakes etc.. should be home-made.
Seeds and nuts
Poppy seeds.
Sweeteners
Maple syrup, white sugar.
Meat, fish, poultry and eggs

Meat, fish, poultry and eggs are generally salicylate free but avoid liver and
prawns and do not eat any processed meat.
Herbs, spices and condiments
Malt vinegar, saffron, sea salt, soy sauce (if free of spices).
Oils and fats
Cold pressed oils such as sunflower or soy.
Butter.
Margarine and processed rapeseed (canola), safflower, soya bean, sunflower oils although  low in salicylate are likely to contain preservatives that may mimic salicylate reactions and are best avoided.
Dairy
Butter, cheese (not blue vein), milk, yoghurt – natural only but you can add
your own fruit.
Misc.
Carob powder, cocoa, tofu.
Beverages
Decaffeinated coffee, milk, ovaltine, home made pear juice, soya milk, rice milk, water.

Very low amounts of salicylate

Fruit
Golden delicious apple – peeled (green variety only), paw paw, pomegranate, tamarillo.
Vegetables
Brussel sprouts, borlotti beans, chives, choko, garlic, green peas, leek, mung bean sprouts, red cabbage, shallot, yellow split peas.
Nuts and seeds
Cashew nuts.
Condiments
Fennel – dried, fresh parsley.
Sweeteners
Golden syrup
Meat and fish
Liver, prawns.

Low amounts of salicylate

Fruit
Fresh figs, lemon, mango, passion fruit, persimmon, red delicious apple – peeled, rhubarb.
Vegetables
Fresh asparagus, beetroot, cauliflower, green beans, onion, marrow, potato – white with peel, pumpkin, sweetcorn, tomato, turnip.
Frozen spinach.
Seeds and nuts
Hazelnuts, pecan, sunflower seeds.
Herbs, spices and condiments
Fresh coriander leaves.
Oils and fat
Ghee
Beverages
Dandelion coffee, shop bought pear juice.

Moderate amounts of salicylate

Fruit
Custard apple, kiwi fruit, loquat, lychee, pear with peel.
Vegetables
Aubergine – peeled, carrot, lettuces other than iceberg, tomato juice, mushrooms.
Tinned asparagus, beetroot, black olives, sweetcorn.
Seeds and nuts
Desiccated coconut, peanut butter, walnuts.
Sweeteners
Molasses.
Beverages
Coco cola, rose hip tea.

High amounts of salicylate

Fruit
Avocado, most other varieties of apples, cantaloupe melon, cherries, grapefruit, mandarin, mulberry, nectarine peach, tangelo, watermelon.
Vegetables
Alfalfa sprouts, aubergine with peel, broad bean, broccoli, cucumber, tinned okra, parsnips, fresh spinach, sweet potato, tinned tomatoes and tomato puree, watercress.
Grains
Maize.
Seeds and nuts
Brazil nuts, macadamia nuts, pine nuts, pistachio, sesame seeds.
Herbs, spices and condiments
Yeast extracts.
Oils and fats
Almond oil, corn oil, peanut oil, sesame oil, walnut oil.
Beverages
Coffee.

Very high amounts of salicylate

Fruit
Fresh apricots, blackberry, blackcurrant, blueberry, boysenberry, cranberry, fresh dates, grapes, guava, orange, pineapple, plum, strawberry, sultana.
Vegetables
Chicory, chilli peppers, courgette, endive, tinned green olives, peppers, radish, water chestnut.
Seeds and nuts
Almonds, peanuts with skins on.
Sweeteners
Honey.
Herbs, spices and condiments
Basil, bay leaf, caraway, chilli powder, nutmeg, vanilla essence, white pepper.
Oils and fats
Coconut oil, olive oil.
Beverages
Peppermint tea.

Extremely high amounts of salicylate

Fruit
Dried apricots and dates. Currant, loganberry, prunes, raisin, raspberry, red currant.
Vegetables
Gherkins.
Herbs, spices and condiments
Allspice, aniseed, black pepper, cardamom, cayenne, celery powder, cinnamon, cloves, cumin, curry powder, dill, fenugreek, garam masala, ginger, liquorice, mace, mint, mustard, oregano, paprika, rosemary, sage, tarragon, turmeric, thyme, wine and cider vinegars.
Beverages
Cordials and fruit flavoured drinks, fruit and vegetable juices, tea.

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