Introduction
The Feingold Diet is a specialized eating plan designed to help manage symptoms of ADHD (Attention-Deficit/Hyperactivity Disorder) and related behavioral issues, particularly in children. It centers around the core principle of eliminating artificial additives, colors, flavors, and certain preservatives from the diet. The idea is that these substances can trigger or exacerbate behavioral problems in sensitive individuals. Successfully implementing the Feingold Diet depends entirely on a thorough understanding of the permitted and prohibited items, and using a Feingold diet food list. Only then will the diet have potential to help improve symptoms associated with ADHD.
This article provides a comprehensive guide to the Feingold Diet food list, explaining the various stages, detailing which foods are allowed and which must be avoided, and offering practical tips for successfully navigating this often-challenging dietary approach.
Understanding the Feingold Diet Stages
The Feingold Diet isn’t just about cutting out a few things; it’s a staged process designed to identify sensitivities and gradually expand dietary options while maintaining symptom control. The diet typically involves two stages.
The Elimination Stage
This initial phase is the most restrictive and requires diligent commitment. The primary goal is to completely eliminate all artificial colors, artificial flavors, artificial sweeteners, and specific preservatives like BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), and TBHQ (tert-butylhydroquinone) from the diet. This means scrutinizing every food label and opting for whole, unprocessed foods whenever possible.
During this stage, allowed foods are quite limited. Some options that are Feingold Diet approved are:
- Unprocessed meat, poultry, and fish (fresh or frozen)
- Specific vegetables like carrots, celery, and lettuce
- Certain fruits, such as peeled green apples and pears
- Grains such as rice, quinoa, and oats
- Limited oils, including olive oil and sunflower oil
Foods that are strictly prohibited during the elimination stage include:
- All artificial colors, artificial flavors, and artificial sweeteners (including those in vitamins and medications)
- Artificial preservatives like BHA, BHT, and TBHQ
- Most fruits, especially those with skins (apples are fine without skin)
- Most vegetables (tomatoes, peppers, and cucumbers are typically excluded)
- Products containing salicylates (mint, almonds, and certain spices)
- Canned and boxed foods that contain dyes
The Introduction Stage
After a period of several weeks (usually four to six) on the elimination stage, if improvement in symptoms is observed, the introduction stage begins. This involves gradually reintroducing previously restricted foods, one at a time, to pinpoint specific sensitivities. The key here is meticulous observation and careful record-keeping.
Foods should be reintroduced slowly, typically every four to seven days. For example, you might introduce a small portion of strawberries on Monday and then carefully observe for any adverse reactions, such as increased hyperactivity, sleep disturbances, skin rashes, or digestive issues, over the next few days. Keeping a detailed food diary is crucial for tracking these reactions and identifying trigger foods. If a reaction occurs, the suspected food should be removed from the diet again.
Detailed Feingold Diet Food List (Allowed Foods)
Navigating the Feingold Diet requires a detailed understanding of which foods are permissible. Here’s a breakdown by food group:
Fruits
While many fruits are restricted, some are allowed in moderation. Peel green apples, pears, and bananas are often suitable choices. Many people sensitive to dyes also find that most berries cause issues. Make sure to read the packaging on frozen fruit to make sure there are no added ingredients.
Vegetables
Carrots, celery, lettuce, and other green leafy vegetables are generally safe options. However, avoid tomatoes, peppers, cucumbers, and anything made with tomatoes.
Protein Sources
Fresh, unprocessed meat, poultry, and fish are staples of the Feingold Diet. When selecting processed meats, carefully check the labels to ensure they are free of artificial colors, artificial flavors, and preservatives like nitrates/nitrites. Deli meats often contain red dyes and should be avoided.
Grains and Starches
Rice, oats, barley, and quinoa are typically allowed. Choose whole grains whenever possible. Avoid processed cereals, granola bars, and baked goods that contain artificial additives.
Dairy and Alternatives
Unflavored milk and cheese are generally permitted. However, some individuals with ADHD may also have sensitivities to dairy, so it’s important to monitor for any adverse reactions. Dairy alternatives, such as unsweetened almond milk or rice milk (ensure they are free of additives), can be used as substitutes.
Fats and Oils
Olive oil, sunflower oil, and other unrefined oils are good choices. Avoid fried foods and processed snacks that contain hydrogenated oils or artificial additives.
Sweeteners
Maple syrup is the best way to sweeten up foods on the Feingold Diet. Artificial Sweeteners can make the symptoms of ADHD worse. Stay away from products that contain corn syrup.
Condiments and Spices
Use condiments and spices sparingly, as many contain additives or hidden ingredients. Sea salt and other natural salts are usually safe. Avoid black pepper, paprika, and spice blends that may contain artificial colors or flavors.
Beverages
Water, clear juices (such as apple juice without added color), and herbal teas (caffeine-free) are the best beverage choices. Avoid soda, sports drinks, and fruit punches that contain artificial colors, artificial flavors, and sweeteners.
Snack Ideas
- Raw Vegetables (carrots, celery) with hummus (check ingredients)
- Sliced turkey breast (check ingredients)
- Rice cakes with avocado
- Peeled green apple slices with a drizzle of maple syrup
- Homemade trail mix (oats, sunflower seeds, safe fruits)
Foods to Avoid on the Feingold Diet
The most critical aspect of the Feingold Diet is knowing which foods to avoid.
Artificial Colors and Flavors
These are the primary culprits targeted by the Feingold Diet. Common artificial colors to watch out for include Red 40, Yellow 5, Blue 1, and Green 3. Artificial flavors are often listed simply as “artificial flavor” or “natural flavor” on food labels, making them more difficult to identify. Choose products with minimal ingredients and opt for whole, unprocessed foods whenever possible.
Artificial Sweeteners
Aspartame, sucralose, and saccharin are artificial sweeteners that have been linked to behavioral problems in some individuals. They are often found in diet sodas, sugar-free candies, and other low-calorie products.
Preservatives (BHA, BHT, TBHQ)
These preservatives are commonly used to extend the shelf life of processed foods. They are often found in cereals, crackers, chips, and other packaged snacks.
Salicylates (Controversial)
Salicylates are naturally occurring compounds found in many plant-based foods. While not specifically targeted by the Feingold Diet, some practitioners believe that salicylate sensitivity can exacerbate ADHD symptoms in certain individuals. High-salicylate foods include tomatoes, berries, citrus fruits, almonds, and mint.
Tips for Implementing the Feingold Diet
Implementing the Feingold Diet requires careful planning, attention to detail, and a supportive environment.
Reading Food Labels
Become a proficient food label reader. Pay close attention to the ingredient list and look for any artificial colors, artificial flavors, artificial sweeteners, or preservatives. Be wary of vague terms like “natural flavor” or “artificial flavor,” as these can mask hidden additives.
Meal Planning
Plan your meals in advance to ensure you have Feingold Diet-compliant options available. Prepare shopping lists and cook meals at home whenever possible. Look for Feingold-friendly recipes online or in cookbooks.
Finding Support
Connect with other families who are following the Feingold Diet. Share tips, recipes, and encouragement. The Feingold Association is a valuable resource for information and support.
Dealing with Challenges
Eating out and attending social gatherings can be challenging on the Feingold Diet. Plan ahead by calling restaurants to inquire about their ingredients and preparation methods. Bring your own snacks and meals to parties or events.
Shopping Strategies
Shop at health food stores or farmers’ markets to find a wider selection of natural and unprocessed foods. Read labels carefully and choose products with minimal ingredients. Online retailers offer a convenient way to purchase Feingold Diet-compliant products.
Potential Benefits and Considerations
While the Feingold Diet has shown promise in improving symptoms of ADHD and related behavioral issues, it’s important to consider both the potential benefits and the limitations.
Potential Benefits
Many individuals who follow the Feingold Diet report improvements in behavior, attention span, and sleep patterns. Children with ADHD may experience reduced hyperactivity, impulsivity, and emotional outbursts.
Considerations
The Feingold Diet is restrictive and can be challenging to implement and maintain. It’s important to ensure that the individual is receiving adequate nutrition and to consult with a healthcare professional or registered dietitian to address any potential nutrient deficiencies. Family commitment and support are essential for successful implementation.
The Feingold Diet is not a substitute for medical treatment. It should be used in conjunction with other therapies, such as behavioral therapy and medication, under the guidance of a qualified healthcare professional. The diet can be used together with other alternative methods.
Conclusion
The Feingold Diet is a powerful dietary approach that can help manage symptoms of ADHD and related behavioral issues by eliminating artificial additives, colors, flavors, and certain preservatives from the diet. A thorough understanding of the Feingold Diet food list is essential for successful implementation. By carefully reading food labels, planning meals in advance, and seeking support from others, individuals can navigate the challenges of the diet and experience the potential benefits of improved behavior, attention span, and overall well-being. While restrictive, the Feingold Diet provides a ray of hope for those seeking a natural and holistic approach to managing ADHD and related symptoms.
