CATEGORIES FOR THE FOOD INTOLERANCE EVALUATION

Typical results are one of these categories that should be avoided completely, and a combination of these that don't disturb digestion on their own, but do when eaten together. The categories include these foods and all derivatives of them.

Potato*

• All potato, sweet potato, and yams 

• Tapioca, arrowroot, and jicama react as potato for many people

• Yucca and cassava root act as potato for many people

• Any food containing potato, potato flour, potato starch, etc.  

• Soups, stews, and other prepared foods often contain potato in some form.  

• Dextrose is usually potato, 

• Vitamin A palmitate or ascorbyl palmitate.  Read labels and do not eat foods containing these.  

• Most B vitamins contain potato, as do enriched or fortified foods.

• Iodized salt contains dextrose, which is potato starch.  

• Low-fat and skim milk products contain vitamin A palmitate.  

• Baking powder, contain potato, except Rumsford brand. 

• Most yeast contains potato, both baking yeast and beer yeast.  

• Red Star yeast does not contain potato.  Eat bread made with Red Star Yeast.  If you have a question about this, call the bakery and ask.  

• Many beers contain potato: ask for a potato-free beer list

• MSG is often potato, beware of “natural flavorings”

Fruit

• All apples, pears, berries, cranberries, grapes

• Citrus fruits (lemon, lime, oranges, grapefruit, cumquat, etc.)

• Stone fruits (peaches, plums, apricots, cherries, etc.)

• Tropical fruits (pineapple, coconut, papaya, tamarind, guava, mango, kiwi, banana etc.)

• Avocado, avocado oil

• Dates, olives, olive oil 

• Coconut, coconut oil, coconut sugar

• Palm, palm oil, palm sugar

• Cashews, allspice, cloves, mace, nutmeg

• Bergamot (in Earl Grey tea),

• Cream of tarter 

• Pectin

• All other fruits, raw, cooked, or dried.  

• All oils, barks, peels from fruit

• All products made from fruit, such as wine, vinegar (wine, apple cider, balsamic) 

• Fruit liquors

• Citric acid, acetic acid, malic acid 

• Any food cooked or flavored with fruit or fruit extracts,

• Most bottled water and filtered water (Brita, Pur, etc.) contain fruit, both citric acid and coconut, in the filter

• Ascorbyl palmitate contains fruit

• Most B vitamins contain fruit, as do enriched or fortified foods.

• White flour products: all commercial white flour contains citric acid as a preservative.  This includes almost all commercial bread. 

• Soy sauce – except wheat free versions

• Annatto coloring, such as in yellow cheeses, and many ice creams.

• Some mozzarella cheese contains citric acid: read labels

The following are not classified as fruit: 

• All melons, such as honeydew, cantaloupe, muskmelon, watermelon, etc. 

• Tomatoes, squash, and rhubarb.  

Almost all canned tomato products contain citric acid and should be treated as fruit: read labels.  You can find tomato products without citric acid or make your own.

Sugar

• White sugar 

• Brown sugar

• Turbinado and raw sugar 

• Molasses 

• Sucrose

• Sucralose 

• “Sucanat” 

• Dried cane juice 

• Evaporated cane juice 

• Organic cane juice 

The following do not react like those sugars and can be used instead of sugar:

• Honey 

• Pure maple syrup 

• Coconut sugar

• Palm sugar

• Monk fruit

• Barley malt 

• Corn syrup

• Rice syrup

• Fructose

• Stevia

• Xylitol, erythritol

We advise against the use of artificial sweeteners, such as saccharine, sweet-n-lo or NutraSweet (Aspartame).

Egg

• All poultry eggs and all products made from them or in which they are contained

• Lecithin (except soy lecithin)

• Most pastries, cakes, and cookies contain egg. 

• Mayonnaise and mayonnaise-based dressings (ranch, bleu cheese, tartar), aioli

• Sauces such as Hollandaise

• Caesar dressing/salad

• Some bread such as challah and brioche. Egg wash is often applied to the top of breads. 

• Some mustards

• Many ice creams 

• Cottage cheese may contain egg lecithin 

• Egg noodles, ravioli

• Meringue, and candy such as nougat and marshmallow

• Chocolate may contain egg lecithin: if it says soy lecithin, it is OK – no egg.

Milk (all dairy)

• Milk 

• Cream 

• Butter 

• Ghee 

• Cheese 

• Yogurt 

• Kefir

• Goat’s milk 

• Buttermilk 

• Whey 

• Lactoferrin

• Casein

• Some pre-packaged raw greens are now treated with Lactoferrin, a milk derivative, to prevent E. coli spread. 

• Most frozen fish contain Lactoferrin.  

Meat (all land animals)

• Beef 

• Pork 

• Lamb 

• Mutton 

• Chicken 

• Turkey

• Duck 

• Goose

• Lard, tallow

• Gelatin, marrow

• Bullion

• Cheese with rennet (substitute vegetable enzymes)

• Organ meats

• All products that contain any animal components

*Meat intolerance does NOT include fish and shellfish. These, as well as eggs, dairy products, and properly prepared nuts and seeds can provide adequate protein and wonderful nutrition! When combined, grains and legumes together also provide complete protein. Please see the Weston A Price Foundation and the Nourishing Traditions cookbooks by Sally Fallon for information on how to prepare nuts, seeds, grains, and legumes for optimal nutrition and digestion.

Grain

• Wheat 

• Rye 

• Rice (brown, white, wild, etc.), rice syrup 

• Barley 

• Oats 

• Corn, corn starch, corn syrup, high fructose corn syrup 

• Flax 

• Sesame, sesame paste, sesame oil, tahini 

• Millet 

• Teff 

• Whiskey, bourbon, vodka, scotch, beer

• Vinegar: malt, rice, or white vinegar

• Maltodextrin 

• Noodles (except for those not made from grain)

• Bread 

• Wheat germ  

• Bran

Corn

• Corn

• Corn-on-the-cob

• Corn flour

• Corn starch

• Corn meal

• White vinegar, such as Heinz

• Fructose

• Corn Syrup

• High Fructose Corn syrup

• Citric acid

Wheat

• Wheat 

• Wheat noodles 

• Bread  

• Wheat germ 

• Wheat bran

Gluten

• Wheat

• Spelt

• Oats (If the oats are certified Gluten Free, they are safe)

• Barley

• Rye

• Triticale

• Kamut  

• Avoid these grains, and anything made from them, such as liquors, malt vinegar, maltodextrin, beer, noodles, breads and pastries, wheat germ, etc.  Read labels.  They may be used in soups and gravy as thickeners.  

There are grains and other flours that do not contain gluten that can be used in place of these, such as: 

• Corn

• Millet

• Rice

• Wild rice

• Buckwheat

• Quinoa

• Teff

• Amaranth

• Taro

• Arrowroot, and Tapioca

Soy

• Soybeans

• Tofu 

• Tempeh 

• Soy sauce, tamari 

• Hydrolyzed soy protein

• Textured vegetable protein

• MSG

• Soy lecithin

• Edamame

• Teriyaki

Fish (all water animals)

• Any fish, shellfish, crustaceans, or any other sea food - excluding reptiles and amphibians, such as turtles, frogs, iguanas, etc.

• Sea weeds and other sea vegetables

• Any food which contains these, including soups, stews, chowders, broths, etc.

• This category does not include whales, dolphin, and similar sea mammals

• Sea salt

Honey

• Honey

• Beeswax

• Propolis

• Royal jelly

• Anything made from or containing any of these

Coconut

• Coconut butter

• Coconut water

• Coconut sugar

• Coconut oil (also referred to as Cocos Nucifera)

• Coconut cream

• Coconut milk

• Caprylic Acid

• Organic sodium cocoate

• Coconut milk powder

• Medium chain fatty acids are usually coconut (MCT oil)

Citrus

• Citrus fruits (orange, lemon, lime, grapefruit, cumquat)

• Citrus juices 

• Citric acid 

• Lemon peel 

• Orange peel

• Citrus oil

• Bergamot (Earl Gray tea)

• Be especially careful of canned tomato products: most contain citric acid.

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*Iodized salt can have potato due to dextrose added to keep iodide potent. Dr. Zeff's favorite salt is Le Tressor sea salt, from SaltWorks.

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For more information about the dietary intolerances, and more resources and support for them, go to Jessica Zeff's website: Hazelwood Natural Foods. 

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