Dietary choices are a pillar of health and wellness. But what happens when the plant foods we’re told are wholesome are actually loaded with natural compounds that trigger unexpected reactions in our bodies? For many people, salicylate sensitivity is responsible for various adverse side effects.
Salicylates are found in fruits, vegetables, and spices. Sensitivity to these compounds can result in mild discomfort to more severe symptoms that negatively impact quality of life, including hyperactivity and symptoms of Autism Spectrum Disorder in children.
In this article, we’ll explore salicylate sensitivity, including symptoms and side effects, as well as a list of foods high in salicylates. We’ll shed light on this often-overlooked plant compound, empowering you with the knowledge you need to make informed choices for a healthier life.
Salicylates are natural chemical compounds found in many plant-based foods.
In plants, salicylates play various roles, including as a defense mechanism against pests and protection against environmental stresses such as drought, flood, temperature fluctuation, and microbial attacks. They can be viewed as a naturally occurring pesticide or plant toxin. [1]
Salicylates are found in a wide range of fruits, vegetables, herbs, spices, and nuts. They are particularly concentrated in the outer layers of plants, especially the skin or peels of fruits. [2]
Salicylates are a type of phenol because they include a “phenolic ring” as part of their chemical structure.
This is significant because phenols have the potential to cause various uncomfortable side effects and symptoms.
To break down and excrete phenols, your body uses an enzyme called phenol sulfurtransferase (PST). People with PST deficiency can’t process phenols and salicylates, allowing them to build up, resulting in various sensitivities.
In fact, PST deficiency is linked to the most common biochemical abnormality associated with autism spectrum disorders, known as hyperserotonemia. [3] [4]
It’s not clear that all salicylate sensitivities are caused by PST deficiency, but it’s one of the key factors that researchers are exploring.
Salicylate sensitivity symptoms can be difficult to identify because they overlap with symptoms and conditions associated with various other plant toxins. That said, people with salicylate sensitivities can experience one or more of the following adverse effects 9:
It’s important to note that salicylate sensitivity varies from person to person, and some individuals may be more sensitive than others.
The threshold for triggering these side effects can also vary, and a food that causes problems for one person may not affect another. Additionally, the amount and frequency of salicylate consumption can influence the severity of these side effects.
Though most people can tolerate salicylates without noticeable symptoms, there is a risk of bioaccumulating salicylates over time when consuming foods high in salicylates.
The highest levels of salicylates are in fruits, vegetables, and spices. Meat, fish, and dairy have essentially no salicylates. [5]
Herbs and paces have the highest concentration per weight. For example, research on curry powder has found it to contain 218 mg per 100 grams. [6]
Compare that to raspberries which have been found to contain 4.4 mg per 100 grams. Remarkably, raspberries are also considered to be a high-salicylate food.
To date, there is no specific test for salicylate sensitivity. So if a doctor suspects salicylate and phenol sensitivity, it’s usually addressed with an elimination diet.
An indirect way to assess salicylate sensitivity is to look for high levels of taurine in a urine sample. Excess taurine may indicate difficulty with processing phenols.
If you’re concerned that you may have salicylate sensitivity and want to give an elimination diet a try, here’s a brief protocol.
Doctor Kiltz’s own BEBBIIS diet is an easy-to-follow foundation for a nutrient-dense salicylate elimination diet.
Salicylates are naturally occurring plant chemicals that protect plants from predators and environmental threats.
They are one of thousands of different plant defense mechanisms that, when ingested by humans, can cause adverse reactions. Salicylates have been implicated in biochemical abnormalities associated with autism.
If you or your doctor suspect salicylate sensitivity, it may be helpful to practice an elimination diet where you remove all foods high in salicylates and replace them with nutrient-dense foods that do not contain salicylates like fresh meats, eggs, and full-fat dairy.
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