My journey into cooking for food chemical intolerances began when I decided to significantly reduce my dietary intake of salicylates, amines and glutamates to get on top of my persistent headaches and frequent migraines. With such a big change to my diet, I felt like I had to learn to cook all over again—even after years of making meals I loved!
With the guidance of a specialist dietitian, I followed the Royal Prince Alfred Hospital (RPAH) diagnostic elimination diet. Through the elimination and reintroduction phases, I discovered that I could comfortably eat many moderate-salicylate, amine and glutamate containing foods, and even include small amounts from the high-food-chemical categories before I got significant side effects. This expanded my food options enormously and reignited my passion for experimenting in the kitchen.
With a Bachelor of Nutrition Science and a Master of Public Health, it was important to me that everyone feels supported to make nutritious and delicious meals at home. My goal is to make recipes for those managing food chemical intolerances so we can all continue to enjoy delicious food.
What you’ll find here
Being based in Australia, I follow the RPAH Food Intolerance Handbook Charts and focus on recipes tailored to salicylate, amine, and glutamate intolerance. This includes limiting the necessary preservatives, antioxidants and colours. Some recipes will also be gluten-free, dairy-free, or soy-free. Whether you’re following this dietary approach or simply enjoy the recipes, I hope they inspire you to get creative in your own kitchen!
Since my recipes include low, moderate, and occasionally high categories of food chemicals, please check that they suit your personal tolerance level or adjust them as needed as everyone’s tolerance varies. Recipes are not intended to provide dietary advice so please follow your usual health practitioner’s guidance to decide your personal suitability.
Want to Learn More?
If you’re new to food chemical intolerances, I highly recommend visiting the Royal Prince Alfred Hospital Allergy Unit website. Their extensive research and resources, including the Food Intolerance Handbooks, provide invaluable guidance on the food chemical elimination diets, food charts, and the reintroduction process.
If making these dietary changes, I strongly encourage working with an Accredited Practicing Dietitian who specialises in food chemical intolerances to ensure you take the right approach for your needs without being more restrictive than you need to be.
This website is my passion project, developed outside my full-time job and family life. I’m constantly working on new recipes at my own pace, so be sure to check back often to see what’s new!
I also share some of my daily meals and life over on my Instagram @cookingforfoodintolerances.
Happy eating,
Hayley