FAILSAFE diet: salicylates food list and information

Salicylates are natural chemicals found in plants, including plants that we eat. Salicylates are high in the leaves, stems, peel and flesh of plants, acting as a natural pesticide. Aspirin, one of the most well-known salicylates, was derived from the bark of a tree way back when. The active element is salicylic acid.

Note: if you are sensitive to aspirin, you are sensitive to salicylates.

Salicylates aren’t good or bad in and of themselves, but they can build up in some people and cause symptoms. Each person’s maximum level is individual to them. We call this a person’s threshold.

The Royal Prince Alfred Hospital Allergy Clinic/FAILSAFE diet is designed to weed out food intolerances, including salicylate sensitivity.

Symptoms of salicylate intolerance

• Respiratory symptoms – asthma-like effects
• Headaches, migraines
• Digestive discomfort
• Urinary frequency
• Vaginal soreness, irritation
• Irritability, restlessness, difficulty concentrating or focusing, restless legs
• Interrupted sleep, insomnia
• Tinnitus
• Arthritis, joint pain, inflammation
• Swelling, fluid retention
• Mouth ulcers, rashes around the mouth
• Cough that won’t go away
• Sore, itchy, watering eyes
• Muscle twitching, tremors

Understanding the salicylate response

Salicylates inhibit cyclooxygenase (COX), an enzyme mediator that synthesises prostaglandins, which are involved in our pain and inflammatory response.

When COX is inhibited (slowed, stopped), our immune cells are activated – basophils, eosinophils, macrophages, mast cells, platelets, lymphocytes. These cells/substances are all involved in our allergy or ‘pseudo-allergy’ response.

Salicylate intolerance is therefore actually an enzyme deficiency, thought to be due to intake of COX inhibitors like phenols or salicylates and low levels of phenol-sulfur-transferase (PST).

Salicylates are processed by the liver in phase two conjugation (detoxification), which requires several key elements to work effectively: glutathione, sulfur, glycine, PST and glucuronic acid. Most often, however, salicylate intolerance is a PST enzyme deficiency.

Enzymes break larger things into smaller things so they can be utilised. If this process isn’t working, there is a build-up of the larger things, in this case, salicylates. The build-up results in symptoms eventually appearing.

Testing for salicylate intolerance

• Elimination diet (RPAH/FAILSAFE)
• Organic Acid Test (OAT)

Salicylate content of food

The content of salicylates in foods can vary dramatically even for the same food. The levels vary due to the season, parts tested (inner or outer leaves, bark, skin, pulp, juice), how fresh the food is, method of cooking (or raw), peeled, the thickness of peeling, local variations, farming practices, and how ripe the food is at harvest.

With that in mind, here is a searchable salicylates food list. Keep in mind spelling differences and name variations between countries!

	Rating
Ale and Beer	Moderate
Alfalfa fresh	High
Allspice dry, powder	Very High
Almond fresh, raw	Very High
Aniseed dry, powder	Very High
Apple fresh, Golden Delicious	Very Low
Apple fresh, Red Delicious	Low
Apple juice, Mountain Maid	Low
Apple fresh, Johnathan	Moderate
Apple canned, Ardmona	High
Apple fresh, Granny Smith	High
Apricot nectar, Letona	Low
Apricot canned, Ardmona	Very High
Apricot fresh	Very High
Arrowroot powder	Zero
Asparagus fresh	Low
Asparagus canned	Moderate
Avocado fresh	High
Bamboo shoots canned, Sunshine	Zero
Banana fresh	Zero
Barley dry, unpearled	Zero
Basil dry, powder	Very High
Bay leaf dry, leaves	Very High
Beans dried, blackeye	Zero
Beans dried, borlotti	Zero
Beans dried, chickpeas/garbonzo	Zero
Beans dried, lima	Zero
Beans dried, mung	Zero
Beans dried, soya/soy	Zero
Beans dried, brown	Very Low
Beans fresh, sprouts, mung	Very Low
Beans fresh, French/green	Low
Beans fresh, broad/fava	High
Beef raw	Zero
Beetroot fresh	Low
Beetroot boiled	Low
Beetroot canned, Golden Circle	Moderate
Benedictine	Very High
Blackberry canned	Very High
Blueberry canned	Very High
Boysenberry canned	Very High
Brandy Hennessey	Moderate
Brazil nut fresh, raw	Moderate
Broccoli fresh	High
Brussels sprouts fresh	Very Low
Buckwheat dry	Zero
Cabbage fresh, green	Zero
Cabbage fresh, red	Very Low
Canella dry, powder	Very High
Caramels Pascall Cream Caramel	Low
Caraway dry, powder	Very High
Cardamom dry, powder	Very High
Carob dry, powder	Zero
Carrot fresh	Low
Cashew nut fresh, raw	Very Low
Cauliflower fresh	Low
Cayenne dry, powder	Very High
Celery fresh	Zero
Celery seed dry, powder	Very High
Cheese cheddar	Zero
Cheese cottage	Zero
Cheese camembert	Very Low
Cheese mozzarella	Very Low
Cheese blue vein	Very Low
Cherry, morello, sour canned	Moderate
Cherry, sweet fresh	High
Cherry, sweet canned	Very High
Chicken raw	Zero
Chicory fresh	Very High
Chili dry, flakes	Very High
Chives fresh	Very Low
Choko/Chayote fresh	Very Low
Cider sweet and dry	Low
Cinnamon dry, powder	Very High
Cloves dry, powder	Very High
Coca-Cola regular	Low
Cocoa dry, powder	Zero
Coconut desiccated	Moderate
Coffee cereal, Ecco	Zero
Coffee instant, decaffeinated, Andronicus	Zero
Coffee instant, decaffeinated, Harris	Zero
Coffee instant, decaffeinated, Moccona	Zero
Coffee instant, decaffeinated, Nescafe	Zero
Coffee fresh beans	Moderate
Coffee instant, Nescafe	High
Coffee instant, Maxwell House	High
Coffee cereal, chicory	Very High
Coriander fresh, leaves	Low
Corn/Maize dry, cornmeal	Moderate
Courgette/Zucchini fresh	Very High
Cranberry sauce	Very High
Cranberry canned	Very High
Cream	Zero
Cucumber fresh, peeled	High
Cumin dry, powder	Very High
Currant frozen, black	Very High
Currant frozen, red	Very High
Currant dried	Very High
Curry dry, powder	Very High
Custard apple fresh	Low
Date fresh	Very High
Date dried	Very High
Dill seed fresh raw	Very High
Dill seed dry, powder	Very High
Egg chicken, raw, white and yolk	Zero
Eggplant/Aubergine fresh, no peel	Moderate
Eggplant/Aubergine fresh, with skin	High
Endive fresh	Very High
Fennel dry, powder	High
Fenugreek dry, powder	Very High
Fig fresh	Low
Fig canned, kadota	Low
Fig dried, calamata	High
Five Spice dry, powder	Very High
Garam masala dry, powder	Very High
Garlic fresh, clove	Very Low
Gherkin pickled	Very High
Gin Gilbey’s	Zero
Ginger fresh, root	Very High
Golden Syrup liquid, CSR	Very Low
Grape canned, light seedless	Low
Grape juice, light, Sanitarium	Low
Grape juice, dark, Berri	High
Grape fresh, red, Malaita	High
Grape fresh, green	Very High
Grape dried, raisins	Very High
Grape dried, sultanas	Very High
Grapefruit juice, Berri	Moderate
Grapefruit fresh	High
Guava canned	Very High
Hazelnut fresh, raw	Low
Honey liquid, assorted	Very High
Horseradish canned	Low
Kidney raw, unspecified	Zero
Kiwi fruit fresh	Moderate
Lamb raw	Zero
Leek fresh	Very Low
Lemon fresh	Low
Lentils dried, brown	Zero
Lentils dried, red	Zero
Lettuce fresh	Zero
Licorice Nibs	Very High
Liqueur Cointreau	High
Liqueur Tia Maria	High
Liqueur Drambuie	Very High
Liver raw, unspecified	Very Low
Loganberry canned	Very High
Loquat fresh	Moderate
Lychee canned	Moderate
Macadamia nut fresh, raw	High
Mace dry, powder	Very High
Mango fresh	Low
Maple Syrup liquid, Camp	Zero
Marrow fresh	Low
Melon, cantaloupe fresh	Very High
Millet dry, hulled and unhulled	Zero
Milo dry, powder	Very Low
Mint fresh	Very High
Mints Allens strong	High
Mints LifeSavers, peppermint	High
Mints LifeSavers, regular	High
Mints Minties	Very High
Mints Steamrollers	Very High
Mints Koolmint	Very High
Mixed Herbs dried	Very High
Molasses liquid	Low
Mulberry fresh	High
Mushroom fresh, raw, common, white	Low
Mushroom canned, champignon	Very High
Mustard dry, powder	Very High
Nutmeg dry, powder	Very High
Oats dry, oatmeal	Zero
Okra canned	High
Olive, black canned	Moderate
Olive, green canned	Very High
Onions fresh, shallot/spring onion/green onion (straight stem, no rounded bulb)	Very Low
Onions fresh	Low
Orange juice, Berri	Low
Orange fresh, nectarine	Moderate
Orange fresh, mandarin	High
Orange fresh, tangerine	High
Orange fresh	Very High
Oregano dried	Very High
Ovaltine dry, powder	Zero
Oysters raw	Zero
Papaya/pawpaw fresh	Very Low
Paprika dry, powder, sweet	Very High
Paprika dry, powder, hot	Very High
Parsley fresh, leaves	Very Low
Parsnip fresh	Moderate
Passionfruit/granadilla fresh	Low
Peach nectar, Letona	Very Low
Peach fresh	High
Peach canned	High
Peanut butter, Sanitarium	Low
Peanut fresh, raw, unshelled	Very High
Pear canned, Letona, Bartlett	Zero
Pear fresh, Packham, no skin	Zero
Pear fresh, Packham, with skin	Moderate
Pear fresh, William, with skin	Moderate
Peas dried, green split	Zero
Peas dried, yellow split	Very Low
Peas fresh, green	Very Low
Pecan fresh, raw	Low
Pepper fresh, sweet/bell, red	High
Pepper fresh, chili, green yellow	High
Pepper fresh, chili, green	High
Pepper dry, powder, white	Very High
Pepper fresh, sweet/bell, green	Very High
Pepper fresh, chili, red	Very High
Pepper dry, powder, black	Very High
Persimmon fresh	Low
Pimiento canned, red	Low
Pine nut fresh, raw	High
Pineapple juice, Golden Circle	Low
Pineapple canned	Very High
Pineapple fresh	Very High
Pistachio fresh, raw	High
Plum fresh, Kelsey Green	Very Low
Plum fresh, blood red	Low
Plum canned, red	Very High
Plum prunes, canned, Letona	Very High
Pomegranate fresh	Very Low
Poppy seed dry	Zero
Pork raw	Zero
Port	Very High
Potato fresh, large, no peel	Zero
Potato fresh, large, with peel	Low
Prawn raw	Very Low
Pumpkin fresh	Low
Radish fresh, small, red	Very High
Raspberry frozen	Very High
Raspberry fresh	Very High
Rhubarb fresh	Low
Rice dry, brown and white	Zero
Rosemary dried	Very High
Rum Captain Morgan	Very High
Rye dry	Zero
Saffron dry, powder	Zero
Sage dry, leaves	Very High
Salmon canned	Zero
Sauce soy	Zero
Sauce Tabasco, McIlhenny	Moderate
Sauce Worcestershire	Very High
Scallops raw	Very Low
Sesame seed dry	Low
Sherry sweet and dry	High
Spinach frozen	Low
Spinach fresh	High
Squash, baby fresh	High
Strawberry fresh	Very High
Sugar granulated, white	Zero
Sunflower seed dry	Low
Swede (turnip/rutabaga) fresh	Zero
Sweet potato fresh, white	Moderate
Sweetcorn/Maize fresh, on the cob	Low
Sweetcorn/Maize canned, niblets	Moderate
Sweetcorn/Maize canned, creamed	Moderate
Tamarillo fresh	Very Low
Tandoori spice dry, powder	Zero
Tangelo fresh	High
Tarragon dried	Very High
Tea herbal, chamomile	Very Low
Tea herbal, fruit	Moderate
Tea decaffeinated	Moderate
Tea herbal, rosehip	Moderate
Tea herbal, peppermint	Very High
Tea leaves, Chinese	Very High
Tea leaves, peony, jasmine	Very High
Tea Twinings, Lapsang Souchong	Very High
Tea Twinings, orange pekoe	Very High
Tea leaves, green, Burmese	Very High
Tea leaves, green, Indian	Very High
Tea Twinings, Earl Grey	Very High
Tea Twinings, English Breakfast	Very High
Tea Twinings, Irish Breakfast	Very High
Tea Harris	Very High
Tea Twinings, darjeeling	Very High
Tea Bushells	Very High
Tea Tetley, orange pekoe	Very High
Tea Twinings, lemon scented	Very High
Thyme dried	Very High
Tomato juice, Heinz	Low
Tomato fresh	Low
Tomato juice, Goulburn Valley, Heinz, Leotona	Low
Tomato soup, PMU, Heinz, Kia-Ora	Moderate
Tomato paste, Tom Piper, Leggo	Very High
Tomato canned	High
Tomato paste, Heinz	High
Tomato soup, Campbell’s	High
Tomato sauce/ketchup, Campbells, Fountain, PMU, Heinz, IXL, Rosella	Very High
Tomato sauce, Heinz	Very High
Tripe raw, unspecified	Zero
Tuna canned	Zero
Turmeric dry, powder	Very High
Turnip fresh, white	Low
Vanilla liquid essence	Very High
Vinegar Malt, liquid	Zero
Vinegar white, liquid	Very High
Vodka Smirnoff	Zero
Walnut fresh, raw	Moderate
Water chestnut canned	Very High
Watercress fresh	High
Watermelon fresh	Moderate
Wheat dry	Zero
Whiskey scotch, Johnnie Walker	Zero
Wine white, dry	Very Low
Wine rose	Moderate
Wine vermouth, dry	Moderate
Wine claret	High
Wine Riesling	High
Wine cabernet sauvignon	High
Wine champagne or sparking	Very High
Yeast extract Marmite, Sanitarium	High
Yeast extract Vegemite, Kraft	High
Yoghurt whole	Zero
Youngberry canned	Very High