Salicylate Intolerance

Salicylates (pronounced sal-iss-a-lates) are naturally occurring chemicals found in plants, that assist the plant in defending itself against attack from bacteria, disease, fungi and insects. These compounds are found in many foods and make it difficult to measure exposure to salicylates.

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Salicylates occur in greater quantities in hard and under ripe fruits. The salicylate content of under ripe fruits decreases with ripening.

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Salicylates are also found in higher concentrations in the outer leaves of vegetables and just below the skins of fruits and vegetables. This is why ripe peeled pears are allowed during the salicylate elimination diet and hard, unpeeled pears are not.

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Low salicylate foods include:

• peeled pear, banana (but not lady finger or sugar banana), papaya and paw paw, golden delicious apple, nashi pear and lime

• peeled potato and swede, cabbage, Brussels sprouts, celery, iceberg lettuce, cauliflower, choko, peas and green beans, shallots, chives, parsley and leek

• most dried beans and lentils

Remember to peel vegies and remove the outer leaves of leafy veg (even with low salicylate foods) to reduce the overall salicylate intake. For a more extensive list of salicylates in foods take a look here.


Elimination and food testing is the only reliable method for discovering food intolerance, and is best undertaken with the support of a knowledgeable health practitioner.

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Salicylate intolerance is fairly common but not well diagnosed. Many asthmatics know to avoid aspirin, as it is a salicylate compound which may lead to asthma attack. Salicylate intolerance can contribute to and result in:

• asthma, sinus congestion or runny nose
• skin irritation or rash, including eczema
• joint pain and arthritis
• headache or migraine
• rapid heart beat, palpitation and arrhythmia
• digestive discomfort including bloating, nausea, vomiting, diarrhoea or constipation, and flatulence
• behavioural problems including restlessness and inability to concentrate, oppositional defiance
• panic attacks, anxiety and depression
• sleep disturbance (including sleep apnoea, bed wetting, frequent waking and night terrors)

This is a short list of symptoms, but also fairly broad in it's description. For many people, a low salicylate diet will completely eliminate the symptoms that are a direct result of intolerance.

The elimination diet

The best way to discover a salicylate intolerance is to avoid all foods that are high in salicylates for a minimum period of one month. Eat sparingly from moderate salicylate foods, but fill the diet with foods that are low in, or have no salicylates. This will allow the body to eliminate the compounded effects of salicylates, which are dose dependent and build up over time. If you notice a marked difference when high salicylate foods are eliminated, you are half way to discovering which specific foods are to be avoided. If you notice no difference, then it could be that there is a reaction to compounds other than salicylates, or, you are not being strict enough with your elimination.

The food test

After a month of total elimination, you can slowly reintroduce salicylate foods one at a time, waiting and watching for symptoms over a few days. This is known as food testing. Once you see a reaction to the food (and it won't be immediate, it can take a few days for symptoms to appear and disappear, but you will notice a clear difference), you will know which foods you can tolerate in small amounts and which you are best avoiding altogether.

A practitioner who knows about elimination diets and is familiar with salicylate intolerance will be able to guide you and support you through the process. Call or email me for more information on this, and other, elimination diets.

Do you have symptoms of salicylate intolerance?