Many neurodivergents do well on a gluten free, casein free diet (GFCF). Restricting these foodstuffs works to varying degrees to eliminate unwanted symptoms such as irritable bowel, anxiety, depression, hyperactivity, aggravation, general irritability, aching muscles, and headaches etc. However, some neurodivergents often have hyper-reactive nervous systems and may need to, additionally, avoid artificial colours, flavours, preservatives, and many natural chemicals found in everyday fruit and veg.
The food chemicals that people most often react to are: amines, salicylates, glutamate, and sulphur. Nightshades (a class of vegetable) and histamine can also prove problematic.
Fruits and vegetables, for instance, have chemicals (salicylates) in their skin to ward off unwanted pests while growing. Nature is truly wondrous! If you are sensitive to chemicals, it’s always a good idea to peel your fruit and veg. If you are highly intolerant, you may, also, need to avoid the fleshy part of the food, because the chemicals often penetrate within. Ideally, you don’t want to do this for an extended period of time because the skin of fruits and vegetables provide the highest fibre content – essential for a healthy gut!
Meat can also be problematic as it accumulates amines as it ages, and, additionally, during the cooking process. Buy meat from a local butcher as fresh as possible, and freeze if not eaten immediately.
Glutamate (the opposite of GABA – a neurotransmitter that aids relaxation) fires up your neurotransmitters and can hyper-stimulate the brain. Many neurodivergents already have an overactive brain, therefore, excess glutamate can be problematic.
Rich, or tasty foods are usually the highest in chemical content and regularly prove problematic for sensitive individuals. See the list at the foot of this post highlighting the highest sources of food chemicals.
Chemicals can build up in your body slowly over time, then when your body reaches that individually set threshold you begin to experience symptoms. Times of stress can affect your threshold level, including hormonal stress. You’ll often find that puberty (both sexes), perimenopause and menopause (females) are periods where you’ll react more noticeably to food because you have a lower threshold.
Start with just half a teaspoon every few days of a high-chemical food source. For example, to test for salicylate sensitivity, add a half a teaspoon of a high salicylate food to your diet and see if you react poorly. If you react, then cut it back again. If not, gradually build your tolerance by adding more of that food every few days. Each time you react, cut it back again. Make sure the food you choose is only high in one particular chemical, or you will confound your results. More info in the elimination diet handbook listed below.
Food intolerance often runs in families, but affects family members in differing ways. If, for example, one person reacts to salicylates with hyperactivity, their offspring may react by becoming irritable or developing a migraine.
A brilliant website for further information is www.fedup.com.au
Avocado
Oranges
Grapes
Cauliflower
Apricots
Cherries
Lemons
Silverbeet
Artichokes
Cucumber
Watercress
Coffee
Wind
Cider
Peppermints
All sauces
Coconut Oil
Dates
Mandarins
Plums
Eggplant
Apples
Nectarines
Figs
Mushrooms
Capsicum
Onion
Courgettes
Tea
Liqueurs
Jam
Spices
All stock cubes
Olive oil
Grapefruit
Raspberries
Prunes
Gherkins
Berries
Peaches
Broccoli
Tomatoes
Chilli
Pumpkin
Processed meats
Cola
Brandy, Port, Rum, Sherry
Honey
Soy sauces and pastes
Yeast extracts
Sesame oil
Kiwi fruit
Passionfruit
Broad Beans
Olives
Blackcurrant
Strawberries
Spinach
Alfalfa
Corn
Radish
Fruit Juice
Cordial
Beer
Liquorice
Vinegar
Copha
Walnut oil
Avocado
Gherkins
Silverbeet
Dates
Passionfruit
Plums
All fish and fish products
Ham
Soy sauce
Orange juice
Liqueurs
Sunflower seeds
All nuts
Sesame oil
Vinegar
Broad beens
Olives
Tomatoes
Grapefruit
Pineapple
Prunes
Processed meats
Pork
Cocoa
Beer
Brandy, Port, Rum, Sherry
Sesame seeds
Copha
Walnut oil
Soy sauce and paste
Cauliflower
Broccoli
Mushrooms
Kiwifruit
Raspberry
Lemons
Chicken skin
Cheese
Chocolate
Cider
Vegetable juices
Almonds
Coconut oil
Stock cubes
Yeast extracts
Eggplant
Spinach
Mandarins
Oranges
Grapes
Figs
Chicken livers
Miso
Cola
Wine
Soft drinks
Coconut
Olive oil
All sauces
MSG
Silverbeet
Prunes
Soy sauce and paste
Wine
Stock cubes
Broccoli
Tomatoes
Processed meats
Peas
Liqueurs
Yeast extracts
Spinach
Grapes
Tasty cheeses
Vegetable juices
Brandy, Port, Rum, Sherry
Mushrooms
Plums
Miso
Gravy
All sauces
Cruciferous vegetable – cabbage, Brussels sprouts, broccoli, kale, cauliflower
Poultry
Sesame seeds
Sour cream
Eggs
Nuts
Sunflower seeds
Coconut
Allium Vegetables – garlic, onions, leeks, chives
Legumes
Milk
Bananas
Fish
Pineapple
Cheese
Watermelon
Potatoes
Capsicum
Tomatoes
Most spices
Eggplant
Hot sauces
Mushrooms
Curry Powders
High fructose corn syrup
Most soft drinks
Blackberries
Kiwis
Mangoes
Raspberries
Honey
Plums
Pears
Rockmelon
Dried fruit
Sugar alcohols
Bananas
Cherries
Grapes
Grapefruit
Colas
Blueberries
Figs
Mandarins
Pineapple
All seafood
Aged cheeses
Fermented foods, such as kimchi, yoghurt, sauerkraut
Processed meats, such as salami, bacon, luncheon meat, sausages
Vinegar
Pickles
Fermented drinks (particularly kefir, kombucha, wine, liqueur, beer)
Olive
References
Churnin, B. (1989). A study of the relationship between food intolerance and behaviour in children (Doctoral dissertation, ROYAL PRINCE ALFRED HOSPITAL).
Medical News Today. Retrieved from https://www.medicalnewstoday.com/articles/322543.php
Nearchou, M., Loblay, R. H., Swain, A. R., Chan, C., Ray, K. L., & Stuart-Smith, W. (2015). Nutritional adequacy and diet quality of adult patients with food intolerance before and on the Royal Prince Alfred Hospital Elimination Diet. Unpublished Data), 1-34.
Swain, A. R., Soutter, V. L., & Loblay, R. H. (2011). RPAH elimination diet handbook: with food & shopping guide. Allergy Unit, Royal Prince Alfred Hospital.
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