The Feingold Diet is a food elimination program that has gained popularity in recent years for its potential benefits in managing symptoms of attention deficit hyperactivity disorder (ADHD), allergies, and other conditions. Developed in the 1970s by Dr. Benjamin Feingold, the diet involves removing certain food additives such as artificial colors, flavors, and preservatives from the diet, as well as some natural salicylates. In this article, we’ll explore the benefits of the Feingold Diet, how it works, and provide a list of foods that are allowed and restricted on a diet.
What is this?
The Feingold Diet is a dietary program developed in the 1970s by Dr. Benjamin Feingold, a pediatrician, and allergist, who believed that certain food additives and synthetic ingredients can cause hyperactivity and other behavioral problems in children.
The diet involves eliminating certain artificial additives from the diet, such as artificial colors, flavors, and preservatives, as well as certain foods that may contain natural salicylates, such as apples, grapes, and tomatoes. By avoiding these substances, individuals, especially children, may experience improved behavior, attention, and overall well-being.
Although the Feingold Diet is still promoted by some individuals and organizations, its effectiveness remains controversial, and its use as a treatment for ADHD or other behavioral disorders is not supported by the majority of medical professionals or scientific evidence. It is always recommended to consult with a medical professional before making significant changes to your diet.
Potential Benefits
Proponents of the Feingold Diet believe that avoiding certain additives and foods may offer several potential benefits, including:
- Improved Behavior
The Feingold Diet is primarily used to address behavioral problems, such as hyperactivity, in children. Supporters believe that by eliminating certain food additives, children may experience improved behavior, attention, and cognitive function. - Reduced Allergies
The diet eliminates some of the most common food allergens, such as dairy, soy, and wheat. As a result, it may help reduce the symptoms of allergies in some people. - Improved Overall Health
The Feingold Diet emphasizes whole, natural foods, which may improve overall health by reducing the consumption of processed and unhealthy foods. - Improved Digestive Health
Eliminating certain foods and food additives may help reduce inflammation and improve digestive health in some individuals.
However, it is important to note that these potential benefits have not been scientifically proven, and more research is needed to evaluate the effectiveness of the Feingold Diet in treating specific health conditions. Additionally, it is not appropriate for everyone, and should not be used as a substitute for medical treatment or professional advice.
Potential Downsides
While the Feingold Diet may offer some potential benefits, there are also several potential downsides to consider, including:
- Limited Food Choices
The Feingold Diet involves eliminating many common food additives, as well as some natural foods that contain salicylates, which can make it difficult to follow and limit food choices. This may lead to nutrient deficiencies and difficulty maintaining a balanced diet. - Difficulty Maintaining the Diet
This Diet requires careful attention to food labels and a significant amount of meal planning and preparation, which may be challenging for some people to maintain long-term. - Lack of Scientific Evidence
The effectiveness of the Feingold Diet in treating behavioral problems, allergies, or other health conditions is not supported by the majority of scientific evidence. - Potential for Nutrient Deficiencies
Eliminating certain foods or food groups from the diet may result in nutrient deficiencies if not adequately substituted with other nutrient-dense foods or supplements. - Possible Social Challenges
Following a restrictive diet may make it challenging to participate in social activities or eat out at restaurants, which may lead to feelings of isolation or difficulty socializing.
It is essential to discuss any dietary changes with a healthcare provider or a registered dietitian before making significant changes to your diet, particularly if you have any underlying health conditions or concerns.
How it Works
The Feingold Diet works by eliminating certain food additives and natural substances that are believed to contribute to behavioral problems, allergies, and other health issues. Here’s how it works:
- Eliminating Artificial Additives
The Feingold Diet eliminates many artificial additives from the diet, including artificial colors, flavors, and preservatives. These additives are commonly found in processed foods, candy, soda, and other packaged products. - Avoiding Certain Foods
In addition to eliminating artificial additives, this Diet also avoids certain natural substances that are believed to cause issues in some individuals. These substances include salicylates, which are found in some fruits, vegetables, and spices, and may cause allergic or behavioral reactions in some people. - Emphasizing Whole Foods
The Feingold Diet emphasizes whole, natural foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are generally nutrient-dense and provide the body with the essential vitamins, minerals, and macronutrients needed for optimal health. - Keeping a Food Diary
To ensure compliance with the diet, individuals are encouraged to keep a food diary and track any changes in behavior or symptoms that may occur after consuming certain foods. - Gradual Reintroduction
After a period of strict adherence to the Feingold Diet, some individuals may be able to gradually reintroduce certain foods or additives and monitor any potential reactions.
While the Feingold Diet may offer some potential benefits, it is important to note that its effectiveness is not supported by the majority of scientific evidence. Additionally, it may be challenging to maintain long-term and may not be appropriate for everyone. Always consult a healthcare provider or registered dietitian before making significant dietary changes.
How to Follow
If you are interested in following the Feingold Diet, here are some general steps to get started:
- Educate Yourself
Before starting the Feingold Diet, it is important to learn about the foods and additives that are allowed and those that are not. You can find a list of approved and unapproved foods on the Feingold Association website. - Eliminate Unapproved Foods and Additives
Start by eliminating all unapproved foods and additives from your diet. This may include processed foods, soda, candy, and other packaged products that contain artificial colors, flavors, and preservatives. - Avoid Certain Natural Foods
In addition to eliminating artificial additives, you may need to avoid certain natural foods that contain salicylates. These foods include apples, grapes, tomatoes, and some spices. - Emphasize Whole Foods
Focus on eating whole, natural foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are generally allowed on the Feingold Diet and provide the body with essential nutrients. - Keep a Food Diary
To track your progress and monitor any changes in behavior or symptoms, keep a food diary and note any reactions you experience after eating certain foods.
It is important to note that following the Feingold Diet may require significant dietary changes and may be challenging to maintain long-term. It is always recommended to consult a healthcare provider or registered dietitian before making significant dietary changes or if you have any underlying health conditions.
Food to Eat
The Feingold Diet emphasizes whole, natural foods and limits or eliminates artificial additives and some natural substances. Here are some examples of foods that are generally allowed on the Feingold Diet:
- Fruits
Fresh or frozen fruits, such as berries, oranges, and grapes, are generally allowed on the Feingold Diet. However, some fruits that are high in salicylates, such as apples and tomatoes, may need to be avoided in some individuals. - Vegetables
Most vegetables, such as carrots, broccoli, and leafy greens, are allowed in this Diet. However, some vegetables that are high in salicylates, such as peppers and eggplants, may need to be avoided in some individuals. - Whole Grains
Whole grains, such as quinoa, brown rice, and oatmeal, are generally allowed on the Feingold Diet. - Lean Proteins
Lean proteins, such as chicken, fish, and tofu, are allowed on the Feingold Diet. - Dairy Alternatives
Dairy alternatives, such as almond and coconut milk, are generally allowed on the Feingold Diet. - Healthy Fats
Healthy fats, such as olive oil, nuts, and seeds, are allowed in this Diet.
It is important to note that some individuals may have different dietary restrictions or requirements, and it is always recommended to consult a healthcare provider or registered dietitian before making significant dietary changes. Additionally, while these foods are generally allowed on the Feingold Diet, individual tolerances may vary and it is important to pay attention to any reactions or symptoms that may occur after consuming certain foods.
Food to Avoid
The Feingold Diet eliminates or limits certain foods and additives that are believed to contribute to behavioral problems, allergies, and other health issues. Here are some examples of foods that are generally avoided in this Diet:
- Artificial Additives
The Feingold Diet eliminates many artificial additives from the diet, including artificial colors, flavors, and preservatives. These additives are commonly found in processed foods, candy, soda, and other packaged products. - High Salicylate Foods
Some natural foods that contain high levels of salicylates, such as apples, berries, and tomatoes, may need to be avoided in some individuals. - Processed Foods
Processed foods, such as frozen dinners, snack foods, and fast food, are generally limited or avoided in this Diet. - Certain Beverages
Beverages that contain artificial sweeteners, caffeine, or other additives may need to be avoided in this Diet. - Some Meats
Some processed meats, such as hot dogs and sausages, may contain artificial additives and may need to be limited or avoided on the Feingold Diet.
It is important to note that individual tolerances may vary, and it is important to pay attention to any reactions or symptoms that may occur after consuming certain foods. Additionally, while the Feingold Diet may offer some potential benefits, its effectiveness is not supported by the majority of scientific evidence. It is always recommended to consult a healthcare provider or registered dietitian before making significant dietary changes or if you have any underlying health conditions.
Sample 3-day Menu
The Feingold Diet is a food elimination program that removes certain food additives such as artificial colors, flavors, and preservatives from the diet. Here’s a sample 3-day menu that follows the Feingold Diet:
- Day 1:
- Breakfast: Oatmeal with fresh berries, almond milk, and honey.
- Lunch: Grilled chicken breast with steamed vegetables (such as broccoli, carrots, and green beans) and brown rice.
- Dinner: Baked salmon with roasted sweet potatoes and sautéed spinach.
- Day 2:
- Breakfast: Scrambled eggs with sliced avocado and whole wheat toast.
- Lunch: Turkey and lettuce wrap with sliced cucumber and carrot sticks.
- Dinner: Baked chicken thighs with quinoa and steamed asparagus.
- Day 3:
- Breakfast: Greek yogurt with sliced strawberries, honey, and granola.
- Lunch: Tuna salad with mixed greens, cherry tomatoes, olive oil, and vinegar dressing.
- Dinner: Grilled flank steak with roasted potatoes and steamed green beans.
- Snacks and beverages can be added to meals, such as fresh fruits, nuts, seeds, and water. Remember to check food labels for any additives that are not allowed on the Feingold Diet.
Conclusion
While the Feingold Diet may not be suitable for everyone, it has shown potential benefits for some individuals with ADHD, allergies, and other conditions. However, it’s important to note that more research is needed to fully understand the effectiveness of the diet. If you’re considering trying the Feingold Diet, it’s important to consult with a healthcare professional or a registered dietitian to ensure that your nutritional needs are being met. Additionally, it’s important to keep in mind that the Feingold Diet involves eliminating many processed foods, which can also have health benefits for anyone looking to adopt a healthier diet.
