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WELCOME! So many people have asked about salicylates that I just couldn’t
resist doing some diet guidelines for them. So, what actually ARE they?

Salicylic acid (salicylate) is produced by plants as part of their internal chemical

defense against pathogens and environmental stress. Many vegetables, fruits,
herbs and spices are high in salicylate, which seem to be a beneficial thing for most of
us.

Diets rich in plant foods are often associated with lower risks for cancer and other health
issues. And high-salicylate drugs such as aspirin are used as disease-preventives.

But … if you’re sensitive to salicylates … you may develop a wide range of

symptoms such as asthma, hay fever, nasal polyps, GI problems, hives and other
skin issues. Salicylate, therefore, can reduce inflammation in normal individuals, but in
the sensitive can actually cause it.

I have to admit, though, that I’m not a big advocate of self-diagnosing, which is why so
many email me frantically at 2 am so sure that this is the answer to what ails them. I
understand that, if you’re one of those (which may be why you’re reading this book),
YOU WANT AN ANSWER … RIGHT NOW … AND ARE SURE THIS IS IT!

But, like histamine intolerance, which is another big health buzzword today, this self-
diagnosis may just be a symptom of an even deeper problem. And we need to address
THAT first before you get ultimate relief. Because the problem will return … I
guarantee it!

True intolerances and sensitivities to organic substances are rare. And even food
sensitivities are a red flag that there’s a root cause like SIBO, Candida, or Parasites
lurking there somewhere

So HERE’S MY PROFESSIONAL, EXPERT, 25-YEARS-IN-PRACTICE ADVICE. Try

this if you’d like. If you do get some relief, GREAT! But DO seek out a professional
functional or alternative medicine practitioner who can do the proper testing and
targeted treatment. So you can actually get a solution for this growing issue that must
be causing you a lot of grief.

SPOILER ALERT … this may take more time and money than you would like to spend.
But … if you actually want well-being … it’s really the only way to go!

INSTRUCTIONS FOR USING THIS PLAN:

I made the process as simple as I could. There are 8 graphics on the following pages
for most types of foods … and one more that lists high-salicylate environmental and
medical substances to avoid. My advice … start with eating only the foods in the
orange columns to the left of each graphic and see how you feel.

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Want to speed up the process (I’ll bet you do!)? Start with eating only the foods in the
far-left column of each graphic for one or two weeks … and then begin adding one food
per day in the next column until you’ve tried as many foods as you like in the orange
columns.

You’ll want to keep a food record, too, if you’re doing an extreme elimination diet like the
one I suggested. Write the time of day, food, and possible reactions you have in your
computer or tablet, or on paper. If you’re taking medications and have other health
issues, you might want to record things like blood sugar, medications taken, etc., too.

But … FYI … food sensitivities are DELAYED reactions … even with the plan I
suggested. So … again … you might want to seek out an expert.

Here are my fun graphics … I had such a blast making them … I’m even including some
sample menus at the end of this book so you can figure out how to plan meals for
yourself.

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AVOID THESE AS MUCH AS POSSIBLE:

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 LOW SALICYLATE DIET PLAN
If you’ve checked out a few other low salicylate diet lists, you’ve probably noticed that
the graphics on the previous pages might not agree with them. In other words, not all
lists agree … as do the practitioners who have formulated them.

What I’ve done on the previous pages is try to make some sense of all these
disagreements and find a middle-ground with them. As I’ve done with the following
menu …

I’ve also noticed that most menus on the internet were formulated as Gluten-Free and
Dairy-Free too. But I wouldn’t go there first because a) you’re testing your body for one
particular sensitivity and it’s best to stick to that. How can you get a clear answer if you
don’t focus on just that one task?

The b) reason is much more down-to-earth. For example, if you swing by McDonald’s
two or three times a day, cutting out high-salicylate foods AND dairy AND gluten is just
too big a leap.

Like Neo in The Matrix, you may crash on the pavement if you try to leap tall buildings in
a single bound. Oh goodness … did I mix up superheroes? Metaphor aside, make it
easy for yourself … diet transitions are often difficult mentally and spiritually. Not to
mention the emotional attachments to some foods that you may have to give up.

Dairy and gluten are NOT high-salicylate foods. So, if you’re still eating them,
please continue. There’s a kind of crazy process that happens when you start down the
path to wellness and healthier eating … you just want to do more and more.

I’ve been Gluten-Free for some time … even wrote a book about it. But I just recently
went Dairy-Free a few months ago. Hadn’t drunk milk for some time but LOVED my
cheese and ice cream. When I stopped, my 30-year eczema patches cleared up in less
than a week!

In other words, I did more. And because I just changed one thing, I could directly link
the dairy to the eczema. So … for right now … just work on the salicylates … that’s a
tall enough order. You MAY, however, want to make other changes later.

My advice … get a blank menu planner … you can get them all over the internet … and
scribble some thoughts down for meals after checking out the graphics on pages 3 to
10. Do it in pencil so you can change it. And, once you arrive at some menu you can
live with, post it on your fridge so you can see it often to remind you.

You also may not be able to do this totally … especially if it’s a big leap … I’m seeing
Neo’s crash-and-burn in my head right now. Be kind to yourself and just go on.

OK … here’s some ideas for three days of munchin’ (with some extras thrown in) …

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 SAMPLE MENU
• Only foods with the highest levels of salicylates should be avoided (the foods in
the green boxes).
• Avoid high-salicylate foods for a maximum of 4 weeks if you can.
• Then slowly reintroduce high-salicylate foods, noting any symptoms that occur in
your food and symptom diary.
• Be sure to include plenty of fruits and vegetables that are not on the high-
salicylate list.
Here’s an example of a realistic 3-day low-salicylate diet plan:

DAY ONE:
BREAKFAST
Cereal (any grain except corn) with milk (any), banana or other low-salicylate fruit
LUNCH
Salad with shredded cabbage, grilled chicken breast, shredded cheese and dressing
(Cardini’s has lemon juice and good-oils dressings, or use oil and lemon juice … or
dairy dressings [blue cheese/ranch; watch oils and preservatives]); peeled green apple
DINNER
Baked fish with brown rice and roasted Brussels sprouts
DAY TWO:
BREAKFAST
Yogurt with granola and sliced, peeled pear/or opt for a bagel and cream cheese
LUNCH
Sandwich with whole wheat/grain bread, sliced turkey breast, cheese, and iceberg
lettuce; plain potato chips
DINNER
Burrito with whole wheat/grain tortilla, meat, black beans, cheese and shredded lettuce
or cabbage (hold the red sauce/chilis/pile on the cheese or cheese sauce)
DAY THREE:
BREAKFAST
Oatmeal with milk, cashews, low-salicylate fruit
LUNCH
Tuna sandwich on wholegrain bread; lentil soup; peeled pear
DINNER
Baked chicken, mashed (white) potatoes w/ sour cream/butter, green beans

SNACKS: celery sticks and hummus, string cheese and crackers, peeled green
apple, yogurt (make sure it’s low-salicylate fruit-added and watch preservatives)
DRINKS: water, milk, low-salicylate fruit juices (pineapple, pear nectar, etc.) with
sparkling water (or I use some liquid Stevia and a drop of lemon essential oil with it)

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 FINAL THOUGHTS AND RESOURCES
I have to admit that I looked everywhere for reputable articles/books about this issue,
but there are very few … and none that I can recommend. There IS some research, but
each study ends with … “more research needs to be done”.
I do, however, like the article, Salicylate Sensitivity: The Other Food Intolerance,
published in the Naturopathic Doctor News and Review. Naturopaths are functional
medicine doctors … and adhere to the same philosophy I do. A quote from the article is
very telling …
“Many people who are under chronic stress develop gut issues, such as yeast/bacterial
overgrowth, or digestive diseases. This may lead to the development of salicylate and
other intolerances, as a result of leaky gut. Low-salicylate- and salicylate–free diets, as
well as diet regimens such as the Specific Carbohydrate Diet, may be useful. ”
I’ve often said that “Health begins in the gut” … and so have many other alternative
practitioners. So you may want to go there first.
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