Salicylates are natural plant chemicals that serve as a defence against insects, fungi, and disease. They are also a regular part of human nutrition, playing a role in healthy metabolic and anti-inflammatory processes. The most well-known form is salicylic acid, which is used medicinally as the active component in aspirin and is commonly added as a preservative in skincare and body care products. For most people, salicylates are entirely safe; however, some individuals develop salicylate sensitivity, which can affect both children and adults, presenting with a wide range of symptoms.

It is essential to note that a strict elimination diet is not recommended, as salicylates are present in many beneficial plant foods and are vital for long-term health. Instead, treatment within the clinic space usually focuses on what is happening externally and mentally during times of a dysregulated nervous system, when salicylate responses tend to be more heightened. Often, an emotional response becomes physically anchored in the body, influencing how the system reacts to these natural compounds. Supporting regulation of the nervous system, alongside gentle nutritional adjustments, helps restore balance without the need for restriction.

Where Salicylates Are Found

• Foods – Common sources include berries, grapes, citrus fruits, apples, tomatoes, avocado, spices, herbs, honey, and nuts.

• Everyday products – Salicylates are also found in medications (such as aspirin), skincare (acne creams, exfoliants), cleaning products, and perfumes.

• Skin & peel – The highest levels are usually concentrated in the outer layers of fruits and vegetables (e.g., apple peel, cucumber skin, grape skins). Peeling often reduces salicylate content.

• Seeds & unripe fruit – Levels are higher in seeds and in produce harvested before ripening, as salicylates act as part of the plant’s natural defence system. This is especially relevant for fruits and vegetables picked green and artificially ripened during transport or storage — bananas are a good example.

• Leaves, Herbs and Natural Flavours  – Powerful in aromatic herbs such as mint, basil, and rosemary.

• Juices & oils – Concentrations increase when foods are processed into products like tomato paste, olive oil, or spice oils.

Synthetic & Everyday Products

• Medications – aspirin, some pain relievers, cold/flu tablets, muscle rubs, Band-Aid/ sports tape adhesive. 

• Skincare & body care – acne creams, exfoliants, cleansers, shampoos, conditioners, sunscreens (The most common preservative used) 

• Cosmetics – makeup, lip balms, perfumes, deodorants

• Perfume and Fragrance

• Household products – cleaning sprays, air fresheners, scented candles, insect repellents

Preservatives & Additives

• Benzoates (E210–E213) – used in soft drinks, cordials, jams, pickles, and sauces

• Artificial flavours & colours – often combined with salicylates in processed foods

• Food coatings – some wax coatings on fruit (especially apples, cucumbers) contain salicylate compounds to extend shelf life

What commonly shows up in the clinic and easy shifts that can lower the impact on the body:

• Stone fruit around Christmas time – cherries, mangoes, peaches, plus an overload of nuts and seeds

• Perfumes during puberty – body sprays and deodorants are used heavily at school and sports

• Natural yellow food colouring – e.g. annatto, curcumin, still triggering in sensitive individuals

• Mint and spearmint flavouring – found in toothpaste, chewing gum, lollies, and mouthwash

• Corn (GMO and organic) – often shows up when families go gluten-free and rely on corn-based products

• Packet foods in school lunch boxes – chips, muesli bars, fruit straps, flavoured yoghurts, crackers

Reactions vary widely and can include:

• Headaches or migraines – often appearing a few hours after exposure

• Asthma flare-ups or difficulty breathing – tightening in the chest, wheezing, or shortness of breath

• Skin issues – rashes, hives, or worsening of eczema symptoms

• Digestive discomfort – bloating, diarrhoea, reflux, or abdominal pain

• Behavioural changes in children – irritability, restlessness, poor concentration, mood swings

• Nervous system dysregulation – heightened anxiety, overstimulation, poor stress tolerance, difficulty winding down

• Sleep disturbances – trouble falling asleep, restless nights, vivid dreams or nightmares, and early waking

• Detox pathway stress – fatigue, brain fog, body aches, sensitivity to smells or chemicals, sluggish recovery after illness, and a general feeling of being “toxic” or overloaded

• Increased emotional load – the mind feels alert, racing, or “on guard,” but the body cannot wind down into rest or recovery.

Effect Within the Body

Salicylates can irritate the gut lining, disrupt histamine pathways, and over-stimulate the nervous system. In sensitive individuals, the body struggles to metabolise and excrete these compounds efficiently, leading to a build-up that triggers inflammatory responses. Because salicylic acid also thins the blood and influences prostaglandins (chemicals linked to inflammation and pain signalling), even small exposures can have noticeable effects.

When the detox pathways are under stress, sensitivity often extends beyond salicylates to include sulphites, MSG, and histamine. At this point, everything can feel “too much” for the system to handle. In the clinic, I often recommend gently reducing these additional loads while supporting the body to process salicylates more effectively.

Once the overall load is lowered and the emotional anchors are released, a return to a healthy, organic, seasonal diet is strongly recommended — not only to restore balance but also to nourish the body with a wide variety of nutrients without unnecessary restriction.

Supporting Sensitivity

• Reduce load: limit high-salicylate foods while increasing low-salicylate options.

• Support detox pathways: hydration, gentle movement, and gut support can help.

• Check hidden sources: skincare and medication can contribute as much as food.

Impact on Sleep

One of the lesser-known effects of salicylate sensitivity is sleep disruption. Because salicylates stimulate the nervous system and can influence neurotransmitters like serotonin and dopamine, they may cause:

• Difficulty falling asleep

• Restlessness through the night

• Vivid dreams or nightmares

• Early waking (especially in children)

For sensitive individuals, even a small intake of high-salicylate foods (such as berries, tomato-based meals, or spices) in the evening can be enough to disrupt restful sleep. This happens because the body’s stress and inflammation pathways are activated, keeping the system on “alert” rather than allowing it to wind down.  This is even true for babies, as salicylate load comes through the breast milk (If this is the case with you, please check in with me, as I have tricks and tools to use). 

Fruits (often the biggest culprits)

• Berries (strawberries, raspberries, blackberries, blueberries)

• Grapes & raisins

• Cherries

• Oranges, mandarins, tangerines

• Apples

• Avocados

• Plums, prunes, apricots, peaches, nectarines

Vegetables

• Tomatoes – fresh, sauces, pastes, ketchup

• Cucumbers & zucchini – salicylates are highest in the green skin

• Peppers/capsicum – all colours

• Spinach – high in salicylates, but the detoxification benefits often outweigh strict avoidance.

• Broccoli – higher in the stalk than in the florets

• Sweet potato – moderate levels, especially when baked with skin

Herbs & Spices (especially dried/powdered)

• Curry powder, turmeric, cumin, paprika (which is why natural yellow colouring is also an issue)

• Cloves, cinnamon, anise, nutmeg

• Peppermint, spearmint

• Rosemary, thyme, oregano, dill, basil

Other Common Foods

• Nuts (especially almonds, peanuts, pistachios, cashews)

• Tea & coffee (including herbal teas like peppermint, chamomile)

• Vinegar (especially balsamic)

• Coconut & coconut oil

Common Triggers to Watch

• Snack foods: flavoured chips, crackers, bars (corn, soy, tomato, spice blends).

• Sauces & condiments: ketchup, soy sauce, BBQ, curry pastes (high salicylates + GMO soy/corn).

• Sweet treats: chocolate (salicylates) combined with soy lecithin (GMO).

• Beverages: flavoured teas, soft drinks with corn syrup, fruit juices with high-salicylate fruits.

Triple Load Effect (Salicylates + GMO + Additives)

Many processed foods combine high-salicylate ingredients, such as tomato paste, spices, nuts, and dried fruit, with GMO derivatives like soy oil, corn syrup, and canola oil. For sensitive individuals, salicylates are natural plant chemicals that the body may not always process efficiently, leading to inflammation, skin flare-ups, gastrointestinal upset, headaches, or disrupted sleep. While GMO foods are not problematic due to salicylates themselves, the way they are grown — often with heavy use of herbicides and pesticides, such as glyphosate — places additional stress on the same detox pathways responsible for processing salicylates. Together, this combination can create a greater chemical load than the body can comfortably manage.

This “double load” increases inflammatory and nervous system stress, often showing up as:

• Salicylates = natural plant chemical stress.

• GMOs = chemical/herbicide exposure + hidden processed derivatives.

• Colours/Preservatives = artificial chemical stress.

👉 Together, they push detox pathways, gut lining, and the nervous system into overload.

Support the Body

• Go organic when possible — reduces both pesticide/herbicide load and GMO exposure.

• Choose low-salicylate foods (bananas, pears, cabbage, rice, oats, meats).

Support gut + liver detox: hydration, gentle fibre, probiotics, mineral-rich foods.