Low Salicylate Diet
words by Helaina Lungu

Salicylates are naturally occurring chemical structures that are found in some foods. Food allergies can be caused by their salicylate contents.

The salicylate content of the average Western diet ranges from 10mg to 200mg per day. When consuming a low salicylate diet, choose foods from the ‘negligible’ table and a maximum of three servings per day from the ‘low’ content table.

Symptoms of intolerance:

  • Hyperactivity
  • Asthma
  • Urticaria
  • Migraine


Salicylate Free Foods
  • VEGETABLES – Bamboo shoots, beans, bean sprouts, Brussel sprouts, cabbage, celery, chives, Choko, horseradish, leek, lentils, lettuce, peas, potato, shallots, Swede, tomato
  • MEAT, FISH & EGGS – beef, chicken, eggs, kidney, lamb, liver, oyster, pork, prawn, salmon, scallop, tripe, tuna
  • DAIRY PRODUCTS – cheese, yoghurt, milk
  • CEREALS – arrowroot, barley, buckwheat, millet, oats, rice, rye
  • FRUITS – apples, apricots, banana, pears, plum, peach, pomegranate, tamarillo, pawpaw
  • CONDIMENTS – garlic, parsley, saffron, soy sauce, tandoori powder, malt vinegar
  • DRINKS – Aktavite, dandelion coffee, Ecco, instant coffee, Moccona decaffeinated, Nescafe decaffeinated, chamomile tea, Milo, Ovaltine
  • NUTS & SEEDS – cashew nuts, poppy seeds
  • SUGARS – carob, cocoa, golden syrup, maple syrup
  • ALCOHOLIC DRINKS – gin, vodka, dry white wine, Johnny Walker whisky


Low Salicylate Foods
  • FRUITS – apples, cherries, custard apple, figs, grapefruit, grapes, kiwi fruit, lemons, loquat, lychee, mango, nectarine, orange, passionfruit, persimmon, pineapple, plum, rhubarb, watermelon
  • CONDIMENTS – Bonox, coriander, Tabasco
  • CEREALS – maize meal, arrowroot, barley, buckwheat, millet, oats, rice, rye
  • NUTS & SEEDS – Brazil nuts, coconut, hazelnuts, macadamia nuts, peanuts, pecans, sesame seed, sunflower seed, walnuts, sugar, molasses
  • CONFECTIONARY – caramel
  • VEGETABLES – asparagus, beans, beetroot, carrot, cauliflower, eggplant, marrow, mushrooms, olives, onion, parsnip, pimientos, potato, pumpkin, spinach, sweetcorn, sweet potato, tomato, turnip
  • ALCOHOLIC DRINKS – beer, Hennessy brandy, cider, claret, sherry, dry vermouth, rose’
  • DRINKS – cereal coffee, coca-cola, coffee, herbal tea (rosehips)


Medium Salicylate Foods
  • FRUITS – apples, figs, cherries, grapes, grapefruit, mandarin, mulberry, peach, Tangelo
  • CONDIMENTS – fennel, Marmite, Vegemite
  • DRINKS – instant coffee
  • NUTS – pine nuts, pistachio
  • VEGETABLES – alfalfa, beans, broccoli, eggplant, Okra, peppers/capsicum, spinach, squash, tomato, watercress
  • ALCOHOLIC DRINKS – Cointreau liqueur, sherry, Bundaberg rum, riesling wine, cabernet sauvignon, Claret
  • CONFECTIONARY – peppermints


High Salicylate Foods
  • FRUITS – plums, prunes, raspberries, strawberries, youngberry
  • VEGETABLES – chicory, cucumber, endive, mushroom, olives, peppers/capsicum, radish, tomato, zucchini
  • DRINKS – cereal coffee, peppermint tea, herbal tea (all varieties)
  • NUTS & SEEDS – almonds, peanuts, water chestnut, honey
  • CONFECTIONARY – liquorice, peppermints, Allen’s cool mints, Minties, Allen’s steamrollers
  • ALCOHOLIC DRINKS – liquors, port wine, Captain Morgan rum
  • CONDIMENTS – allspice, aniseed, bay leaves, basil, canella, cardamon, caraway, cayenne, celery powder, chilli flakes/powder, cinnamon, cloves, cumin, curry powder, dill, fenugreek, five-spice powder, garam masala, ginger, mace, mint, mixed herbs, mustard powder, nutmeg, oregano, paprika, black/white pepper, pimiento powder, rosemary, sage, tarragon, turmeric, thyme, vanilla essence, white vinegar, Worcestershire sauce
Words by Helaina Lungu

Words by Helaina Lungu

Helaina is a passionate and experienced practitioner who has qualifications in naturopathy, weight loss consulting, and personal training. Her experience includes educating the community and practitioners alike about the benefits of and the latest trends in the natural medicine industry. In the past Helaina has represented some of the biggest natural health brands in Australia, like Bioceuticals and Metagenics, before founding The Botaniq in 2020. Her particular fields of interest include weight management, digestive, and mental health. In her spare time, she loves to listen to music, go for long drives, head to the beach, and go for a walk with her beautiful pug.