An exclusion diet is one of the best ways to find if a food is at the root of your food allergy problems. Keep a diary of everything you eat and drink and any symptoms.
Symptoms
Asthma and rhinitis: Milk, eggs, artificial colourings and wheat are all foods to watch out for.
Migraine: Suspect foods include cheese, red wine, yeast extract, chocolate and fried or fatty foods. Citrus fruit and coffee are also triggers.
Eczema: Common triggers are eggs, milk, peanuts, soya, wheat and fish.
Arthritis: Red meat, citrus fruits and vegetables from the "nightshade" family (potatoes, aubergines and tomatoes) can all trigger swelling.
Foods to avoid and Foods to include
Meat
Avoid: Beef, meat products like sausages and hamburgers.
Include: Fresh chicken and turkey, lamb, pork, liver.
Fish
Avoid: Fish in crumbs, batter or tinned in oil.
Include: Fresh or frozen fish or shellfish
Vegetables
Avoid: Potatoes, tomatoes, onions, sweetcorn, baked beans.
Include: Sweet potatoes, all other vegetables and salads.
Fruit
Avoid: Citrus fruit.
Include: All other fresh, tinned or dried fruit.
Cereals
Avoid: Wheat, barley, oats and rye.
Include: Rice, rice cakes, tapioca, sago.
Dairy
Avoid: Cow's, goat's or sheep's milk, butter, cream, cheese, yoghurt, ice cream, eggs.
Include: Soya milk, tofu, dairy-free margarine, non-citrus sorbets.
Beverages
Avoid: Tea, coffee, squashes, fizzy drinks, citrus fruit juice, alcohol, tap water.
Include: Herbal and fruit teas, apple juice, pineapple juice, mineral water.
Other
Avoid: Yeast extract, salad cream, mustard, chocolate, sweets, nuts.
Include: Herbs and spices, honey, sugar, seeds (sesame, halva, tahini).
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