Food intolerance test

Cow Milk Whey (Alpha Lactalbumin) A whey protein found in cow?s milk. Sensitivity may be associated with bloating; digestive discomfort; skin reactions; or fatigue in sensitive individuals. Commonly found in whey protein products; dairy-based drinks; and processed foods Cow Milk Whey (Beta-Lactoglobulin) A major whey protein in cow?s milk. Sensitivity may be linked to digestive or immune-related symptoms. Often present in protein powders; dairy drinks; and processed foods containing whey Cow Milk Casein The primary protein in cow?s milk. Sensitivity may be associated with digestive discomfort; mucus production; skin issues; or brain fog. Commonly found in cheese; milk-based products; and processed foods Milk (Cow) A common dietary staple. Sensitivity may be linked to bloating; gas; abdominal discomfort; skin symptoms; or fatigue. Frequently found in baked goods; sauces; soups; desserts; chocolate; and ready meals Milk (Goat) Often considered easier to digest than cow?s milk; but still contains milk proteins. Commonly found in cheeses; yogurts; and specialty dairy products Milk (Sheep) A rich milk used in some cheeses. Sensitivity may be associated with digestive discomfort; or inflammatory symptoms. Often found in feta-style; and artisan cheeses Milk (Buffalo) Used in products such as mozzarella. Contains milk proteins that may cause digestive or skin-related symptoms. Commonly found in pizza; salads; and Italian dishes Milk (Camel) A less common milk with a different protein structure. Some individuals still report digestive or immune-related sensitivity symptoms. Typically consumed as a specialty dairy product Parmesan A hard; aged cheese made from cow?s milk. Sensitivity may be linked to dairy proteins; or compounds formed during aging. Commonly used grated on pasta; risottos; soups; and salads Cottage Cheese A fresh cheese made from cow?s milk. Sensitivity may be associated with digestive discomfort; or skin symptoms. Often used in salads; dips; and high-protein meals Cheddar A popular aged cheese. Sensitivity may be linked to dairy proteins; or aging-related compounds. Commonly found in sandwiches; sauces; baked dishes; and processed foods Mozzarella A soft cheese commonly made from cow; or buffalo milk. Sensitivity may be associated with digestive; or skin-related symptoms. Frequently found on pizza; pasta dishes; and salads Quark A fresh dairy product similar to soft cheese; or yogurt. Contains milk proteins that may trigger digestive symptoms. Often used in desserts; spreads; and baking Egg White Contains specific proteins commonly associated with egg sensitivity. Reactions may include digestive discomfort; skin symptoms; or fatigue. Commonly found in baked goods; pasta; sauces; dressings; and processed foods Egg Yolk Contains different proteins to egg white. Sensitivity may be associated with digestive; or inflammatory symptoms. Often found in mayonnaise; custards; sauces; baked goods; and desserts Duck Egg An alternative to chicken eggs with a different protein profile. Sensitivity may still occur. Commonly used in baking; pastries; and specialty dishes Quail Egg A smaller egg with distinct proteins. Sensitivity may occur in individuals sensitive to egg proteins. Often used in salads; starters; and gourmet dishes Almond Milk A plant-based milk alternative made from almonds. Sensitivity may be linked to nut proteins; or added ingredients such as stabilisers. Often used in coffee; cereals; smoothies; and baking Oat Milk A dairy-free milk alternative made from oats. Sensitivity may be associated with oats; or gluten cross-contact. Commonly used in coffee; cereals; baking; and sauces Soy Milk A plant-based milk made from soybeans. Sensitivity may be linked to digestive discomfort; bloating; or skin symptoms. Often found in drinks; desserts; sauces; and processed foods Coconut Milk A dairy-free milk made from coconut flesh. Sensitivity may be associated with digestive discomfort in some individuals. Commonly used in curries; soups; desserts; and sauces Rice Milk A plant-based milk alternative made from rice. Sensitivity may be associated with digestive symptoms. Often used in drinks; cereals; and dairy-free cooking

Barley A gluten-containing grain. Sensitivity may be associated with bloating; digestive discomfort; fatigue; or headaches in sensitive individuals. Commonly found in bread; cereals; soups; beer; and malted products Couscous A wheat-based grain containing gluten. Sensitivity may be linked to digestive discomfort; bloating; or fatigue. Commonly used in salads; side dishes; and Middle Eastern or North African cuisine Durum Wheat A hard wheat variety containing gluten. Sensitivity may be associated with digestive symptoms or inflammation. Commonly found in pasta; semolina; noodles; and some breads Gliadin A protein component of gluten found in wheat. Sensitivity may be associated with digestive symptoms; brain fog; fatigue; or inflammatory responses. Found in wheat-based foods and products containing gluten Malt A grain-derived ingredient usually made from barley and containing gluten. Sensitivity may be linked to digestive discomfort or fatigue. Commonly found in cereals; bread; confectionery; beer; and malted drinks Oat A grain that does not naturally contain gluten but may be affected by cross-contact. Sensitivity may be associated with digestive discomfort or bloating. Commonly found in porridge; cereals; baked goods; and snacks Rye A gluten-containing grain. Sensitivity may be associated with bloating; digestive discomfort; or fatigue. Commonly found in rye bread; crackers; cereals; and baked goods Spelt An ancient wheat grain containing gluten. Sensitivity may be linked to digestive discomfort or inflammatory symptoms. Commonly found in bread; pasta; flour; and baked goods Wheat A common gluten-containing grain. Sensitivity may be associated with bloating; gas; digestive discomfort; headaches; or fatigue. Widely found in bread; pasta; baked goods; sauces; soups; and processed foods Wheat Bran The outer layer of the wheat grain containing gluten. Sensitivity may be associated with digestive discomfort or bloating. Commonly added to cereals; bread; baked goods; and fibre products Amaranth A naturally gluten-free pseudo-grain. Sensitivity may be associated with digestive discomfort in some individuals. Commonly used in porridge; flour; baked goods; and gluten-free products Buckwheat A gluten-free pseudo-grain unrelated to wheat. Sensitivity may be associated with digestive symptoms in some individuals. Commonly found in noodles; pancakes; flour; and gluten-free products Corn (Maize) A naturally gluten-free grain. Sensitivity may be associated with digestive discomfort or bloating. Commonly found in tortillas; cereals; cornmeal; snacks; and processed foods Millet A naturally gluten-free grain. Sensitivity may be associated with digestive symptoms in some individuals. Commonly used in porridge; flour; breads; and gluten-free products Tapioca (Cassava Root) A starch derived from cassava root and naturally gluten-free. Sensitivity may be associated with digestive discomfort in some individuals. Commonly used in puddings; bubble tea; sauces; and gluten-free baking Brown Rice A whole-grain form of rice and naturally gluten-free. Sensitivity may be associated with digestive discomfort in some individuals. Commonly consumed as a staple grain or used in rice-based products White Rice A refined form of rice and naturally gluten-free. Sensitivity may be associated with digestive symptoms or blood sugar fluctuations in some individuals. Commonly used as a staple food; in cereals; and processed foods Sorghum A naturally gluten-free grain. Sensitivity may be associated with digestive discomfort in some individuals. Commonly used in flour; cereals; syrups; and gluten-free products

Almond A tree nut commonly consumed whole or as an ingredient. Symptoms may include digestive discomfort; bloating; or skin reactions in individuals with a nut sensitivity. Commonly found in snacks; baked goods; nut butters; and dairy-free products Brazil Nut A large tree nut rich in selenium. Individuals with a sensitivity may experience digestive or skin-related symptoms. Often eaten whole or used in nut mixes; baking; and confectionery Cashew Nut A popular tree nut with a creamy texture. Sensitivity can present as bloating; digestive discomfort; or skin symptoms in some individuals. Commonly found in snacks; sauces; dairy-free cheeses; and Asian cuisine Hazelnut A tree nut often used in sweet products. Some individuals with a sensitivity report digestive discomfort; skin reactions; or headaches. Commonly found in chocolate spreads; desserts; baked goods; and confectionery Macadamia Nut A rich tree nut with a high fat content. Sensitivity symptoms may include digestive discomfort in some individuals. Often used in baking; snacks; and confectionery Peanut A legume often found alongside tree nuts. Symptoms in sensitive individuals may include digestive discomfort; skin reactions; or fatigue. Widely found in snacks; sauces; baked goods; and processed foods Pine Nut A small edible seed from pine trees. Individuals with a sensitivity may notice digestive symptoms. Commonly used in pesto; salads; and Mediterranean dishes Pistachio A tree nut often eaten as a snack. Sensitivity may present as digestive discomfort; bloating; or skin symptoms in some individuals. Commonly found in snacks; desserts; and confectionery Tiger Nut A small root vegetable also known as chufa. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in snacks; flours; and dairy-free drinks Walnut A tree nut with a distinctive flavour. Sensitivity symptoms may include digestive discomfort; bloating; or skin reactions in some individuals. Commonly found in baked goods; salads; and snacks Pecan A sweet-flavoured tree nut. Individuals with a sensitivity may report digestive or skin-related symptoms. Often used in desserts; baked goods; and confectionery Coconut A fruit often classified as a tree nut. Sensitivity may result in digestive discomfort in some individuals. Commonly found in desserts; curries; baked goods; and dairy-free products Flax Seed A small seed high in fibre. Sensitivity symptoms may include digestive discomfort; bloating; or changes in bowel habits. Commonly added to cereals; baked goods; smoothies; and supplements Chia Seed A fibre-rich seed that absorbs liquid. Some individuals with a sensitivity may experience digestive discomfort. Commonly found in puddings; smoothies; cereals; and baked goods Hemp Seed An edible seed with a mild flavour. Sensitivity may present as digestive symptoms in some individuals. Often used in smoothies; salads; cereals; and plant-based products Rapeseed A seed used to produce rapeseed oil. Individuals with a sensitivity may notice digestive discomfort. Commonly found in cooking oils; spreads; and processed foods Sesame Seed A small oil-rich seed. Sensitivity symptoms may include digestive discomfort; skin reactions; or fatigue in sensitive individuals. Commonly found in breads; sauces; oils; and Middle Eastern dishes Poppy Seed A small seed often used for flavour and texture. Some individuals with a sensitivity may experience digestive discomfort. Commonly found in baked goods; breads; and pastries Sunflower Seed A widely consumed edible seed. Sensitivity may present as digestive discomfort or bloating in some individuals. Commonly eaten as a snack or used in breads; cereals; and spreads Mustard Seed A seed used whole or ground as a spice. Sensitivity symptoms may include digestive discomfort or irritation in some individuals. Commonly found in sauces; dressings; pickles; and spice blends

Transglutaminase (meat glue) A food processing enzyme used to bind meat pieces together. Some individuals with a sensitivity may experience digestive discomfort or inflammatory symptoms. Commonly used in processed meats; reformed meat products; and ready meals Beef A type of widely consumed red meat. Sensitivity symptoms in some individuals may include digestive discomfort or fatigue. Beef is typically eaten as steaks; mince; burgers; and is present in multiple well known cooked dishes Chicken A type of poultry meat. Some individuals with a sensitivity may notice digestive discomfort or inflammatory symptoms. Widely used in home cooking; ready meals; and processed foods Goose A rich poultry meat often eaten seasonally. Sensitivity may present as digestive discomfort in some individuals. Commonly consumed roasted; used in specialty dishes; or rendered for cooking fat Duck A fatty poultry meat with a strong flavour. Individuals with a sensitivity may experience digestive discomfort or heaviness. Commonly used in roasted dishes; confit; and Asian cuisine Goat A lean red meat consumed in various cuisines particularly Caribbean. Sensitivity symptoms may include digestive discomfort in some individuals. Commonly used in stews; curries; and grilled dishes Horse A less commonly consumed red meat. Some individuals may experience digestive discomfort if sensitive. Typically used in specialty or regional dishes Lamb A popular red meat with a distinctive flavour. Sensitivity may be associated with digestive discomfort or fatigue in some individuals. Commonly used in roasts; stews; grilled dishes and is a favourite in middle-eastern cuisine Ostrich A lean red meat alternative; high in protein and low in saturated fat. Individuals with a sensitivity may notice digestive discomfort. Often consumed as steaks; burgers; or specialty dishes Ox Meat from mature cattle with a strong flavour. Sensitivity symptoms may include digestive discomfort in some individuals. Commonly used in slow-cooked dishes; stews; and traditional recipes Pheasant A game bird with lean; dark meat and a rich flavour. Some individuals with a sensitivity may experience digestive discomfort. Commonly consumed roasted; in stews; or casseroles during game season Partridge A small game bird with delicate; mild-flavoured meat. Sensitivity may present as digestive discomfort in some individuals. Often roasted whole; used in pies; or prepared in traditional game recipes Pork The most widely consumed meat globally. Individuals with a sensitivity may experience digestive discomfort; bloating; or fatigue. Commonly found in sausages; bacon; roasts; and processed meats Quail A small game bird with tender meat and subtle flavour. Some individuals with a sensitivity may notice digestive discomfort. Often served roasted; grilled; or in gourmet dishes Rabbit A lean white meat. Individuals with a sensitivity may experience digestive discomfort. Commonly used in stews; slow-cooked dishes; and traditional cuisine Turkey A popular poultry meat; particularly at Christmas. Some individuals with a sensitivity may experience digestive discomfort or heaviness. Widely used in roasts; sandwiches; and processed meats Veal Meat from young cattle with a mild flavour. Sensitivity symptoms may include digestive discomfort in some individuals. Commonly used in cutlets; stews; and classic dishes Venison A lean game meat from deer with a distinctive gamey flavour. Individuals with a sensitivity may notice digestive discomfort or fatigue. Commonly used in steaks; stews; burgers; and game dishes

Anchovy A small; intensely flavoured oily fish. Some individuals with a sensitivity may experience digestive discomfort or skin symptoms. Commonly used in Caesar dressing; pizza; pasta puttanesca; and as a flavour base in sauces Barnacle A type of crustacean considered a delicacy in some regions. Sensitivity symptoms may include digestive discomfort in some individuals. Primarily found in Spanish (percebes) and Portuguese cuisine; typically boiled Bass A freshwater or saltwater fish with firm; mild flesh. Individuals with a sensitivity may notice digestive discomfort. Commonly prepared whole; grilled; baked; or steamed in Asian cuisine Carp A freshwater fish common in European and Asian cuisines. Some individuals with a sensitivity may experience digestive discomfort. Traditional at Christmas in some cultures; often prepared baked; fried; or in sweet-sour sauce Caviar Fish eggs (roe) consumed as a luxury delicacy. Sensitivity symptoms may include digestive discomfort or skin reactions in sensitive individuals. Commonly eaten as a garnish on blinis; canap�s; or with champagne Clam A bivalve shellfish with tender meat. Individuals with a sensitivity may experience digestive discomfort or skin symptoms. Commonly found in pasta vongole; chowder; paella; and steamed seafood dishes Cockle Small edible shellfish often sold cooked. Sensitivity may present as digestive discomfort in some individuals. Traditional British seaside food; commonly eaten with vinegar; in seafood dishes; or steamed Cod A widely consumed white fish with flaky texture. Some individuals with a sensitivity may notice digestive discomfort. The most popular fish for fish and chips; also commonly found in ready meals; fish fingers; and breaded products Crab A shellfish with sweet; delicate meat. Sensitivity symptoms may include digestive discomfort or skin reactions in sensitive individuals. Commonly used in crab cakes; salads; sandwiches; bisques; and pasta dishes Crayfish A freshwater shellfish resembling small lobsters. Sensitivity may present as digestive discomfort or skin symptoms in sensitive individuals. Commonly found in Scandinavian dishes; bisques; �touff�e; or served whole Cuttlefish A marine mollusc similar to squid with firmer flesh. Sensitivity may be associated with digestive discomfort in some individuals. Commonly used in risotto nero; grilled; or in Mediterranean and Asian cuisine Eel A rich; oily fish with firm flesh. Individuals with a sensitivity may experience digestive discomfort or heaviness. Commonly prepared smoked; in jellied form; grilled in Japanese unagi dishes; or in traditional pies Haddock A white fish similar to cod with slightly sweeter flesh. Some individuals with a sensitivity may notice digestive discomfort. Popular smoked as 'finnan haddie' or used battered; baked; in fish pies; and ready meals Hake A white fish from the cod family with delicate flesh. Sensitivity symptoms may include digestive discomfort in some individuals. Popular in Spanish and Portuguese cuisine; often used baked; grilled; or fried Herring An oily fish rich in omega-3 fatty acids. Individuals with a sensitivity may experience digestive discomfort. Commonly consumed pickled (rollmops); smoked (kippers); grilled; or in Scandinavian cuisine Lobster A large shellfish considered a premium delicacy. Sensitivity symptoms may include digestive discomfort or skin reactions in sensitive individuals. Commonly served boiled; grilled; in thermidor; bisques; or seafood platters Mackerel An oily fish with a strong; distinctive flavour. Sensitivity may present as digestive discomfort or nausea in some individuals. Commonly eaten smoked; grilled; or canned. Often used in p�t�s and fish spreads Monkfish A firm white fish with meaty texture; often called 'poor man's lobster'. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in curries; stews; roasted; or wrapped in bacon Mussel A bivalve shellfish often served in shells. Sensitivity symptoms may include digestive discomfort or skin reactions in sensitive individuals. Commonly found steamed in white wine; in pasta dishes; paella; and seafood stews Muttonfish (Abalone) A large edible sea snail with firm; prized flesh. Individuals with a sensitivity may experience digestive discomfort. Considered a delicacy in Asian cuisine; commonly used in soups; stir-fries; or braised Octopus A cephalopod with firm; chewy flesh when cooked. Individuals with a sensitivity may experience digestive discomfort. Commonly used grilled; stewed; in tapas; carpaccio; or Mediterranean mezze Oyster A shellfish often eaten raw or lightly cooked. Sensitivity symptoms may include digestive discomfort or skin reactions in sensitive individuals. Commonly served fresh on the half shell; fried; or in seafood dishes Perch A freshwater fish with firm white flesh and mild flavour. Sensitivity may present as digestive discomfort in some individuals. Commonly prepared grilled; fried; baked; or in fish soups Pike A freshwater predatory fish with firm; bony flesh. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in quenelles; fish cakes; baked; or in traditional Central European dishes Plaice A flatfish with delicate; sweet flesh and orange spots. Sensitivity may be associated with digestive discomfort in some individuals. Commonly prepared fried; baked; grilled; or served whole Prawn A popular shellfish used extensively in global cuisines. Sensitivity may present as digestive discomfort or skin reactions in sensitive individuals. Widely found in curries; stir-fries; pasta; paella; and seafood platters Razor Clam Long; narrow shellfish with sweet meat. Individuals with a sensitivity may experience digestive discomfort. Commonly used grilled; steamed; in pasta; or in Spanish and Asian seafood dishes Salmon A popular oily fish rich in omega-3 fatty acids. Some individuals with a sensitivity may experience digestive discomfort or skin symptoms. Widely consumed grilled; baked; smoked; in sushi; poke bowls; or canned Sardine Small oily fish often sold canned. Sensitivity may present as digestive discomfort or nausea in some individuals. Commonly eaten on toast; in salads; grilled fresh; or added to pasta dishes Scallop A shellfish with soft; sweet flesh and buttery texture. Sensitivity symptoms may include digestive discomfort in sensitive individuals. Commonly seared; baked; or used in seafood risottos and pasta dishes Sea Bass A premium saltwater fish with firm white flesh and mild flavour. Sensitivity may present as digestive discomfort in some individuals. Popular in Mediterranean cuisine; often served whole; grilled; baked; or in salt crust Sea Bream (Gilthead) A premium Mediterranean fish with firm; sweet flesh. Sensitivity symptoms may include digestive discomfort in some individuals. Commonly served whole; grilled; baked; roasted; or in salt crust Sea Bream (Red) A saltwater fish with delicate; slightly sweet flesh. Some individuals with a sensitivity may notice digestive discomfort. Often prepared whole; grilled; baked; or steamed in Mediterranean and Asian dishes Shrimp A shellfish similar to prawns but typically smaller. Sensitivity may present as digestive discomfort or skin reactions in sensitive individuals. Commonly found in cocktails; tempura; salads; and Asian dishes Skate (Thornback Ray) A cartilaginous fish with firm; striped flesh. Some individuals with a sensitivity may experience digestive discomfort. Commonly prepared pan-fried in brown butter (raie au beurre noir); baked; or grilled Squid A cephalopod often served as calamari. Sensitivity may be associated with digestive discomfort in some individuals. Commonly fried in rings; grilled; stuffed; or used in seafood pasta and paella Swordfish A large; meaty fish with dense flesh. Some individuals with a sensitivity may experience digestive discomfort. Commonly served grilled or baked as thick steaks. Often found in Mediterranean restaurants Tilapia A mild-flavoured freshwater fish with white flesh. Some individuals with a sensitivity may notice digestive discomfort. Widely farmed and commonly used grilled; baked; fried; or in ready meals Trout A freshwater fish with delicate; pink-tinged flesh. Sensitivity may present as digestive discomfort in some individuals. Commonly baked; grilled; pan-fried; or smoked. Often served whole in restaurants Tuna A widely consumed oily fish often sold canned. Sensitivity symptoms may include digestive discomfort or headaches in some individuals. Commonly found in sandwiches; salads; pasta dishes; sushi; or grilled as steaks Turbot A premium flatfish with firm; meaty flesh. Individuals with a sensitivity may notice digestive discomfort. Considered a delicacy; commonly prepared baked; poached; grilled; or in classic French cuisine Winkle Small edible sea snails eaten as a traditional food. Sensitivity may present as digestive discomfort in some individuals. Commonly eaten boiled with a pin; in seafood platters; or in British seaside cuisine

Aniseed An aromatic spice with a sweet liquorice-like flavour. Some individuals with a sensitivity may experience digestive discomfort or bloating. Commonly found in baked goods; Italian biscotti; ouzo; sambuca; and herbal teas Basil A fragrant herb central to Italian and Thai cuisine. Some individuals with a sensitivity may notice digestive discomfort. Commonly used fresh in pesto; caprese salad; pasta sauces; Thai curries; and as a pizza topping Bay Leaf A woody dried herb that releases flavor during slow cooking. Some individuals with a sensitivity may experience digestive discomfort. Commonly added whole to soups; stews; braises; curry bases; and removed before serving Bell Pepper A mild; sweet pepper variety (capsicum) that can be red; yellow; or green. Some individuals with a sensitivity may notice digestive discomfort or bloating. Commonly used in salads; fajitas; stir-fries; stuffed; or roasted Camomile A flowering herb traditionally used for its calming properties. Some individuals with a sensitivity may experience digestive discomfort or skin reactions. Commonly consumed as herbal tea; in sleep aids; or skin preparations. May cross-react with ragweed allergy Capsicum Pepper A ground spice made from dried peppers; also known as paprika. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in spice rubs; Hungarian dishes; deviled eggs; and as a garnish Caraway A spice with a distinctive earthy; slightly bitter flavour. Some individuals with a sensitivity may experience digestive discomfort or bloating. Commonly found in rye bread; sauerkraut; German cuisine; cheeses; and liqueurs Cardamom A highly aromatic spice with sweet; floral notes. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in Indian chai; curries; Scandinavian baking; Middle Eastern coffee; and spice blends Cayenne A hot red chilli powder with significant heat. Some individuals with a sensitivity may experience digestive irritation or discomfort. Commonly used in spicy dishes; hot sauces; Cajun seasoning; marinades; and as a heat booster Chilli (Green) A fresh chilli pepper with moderate heat and grassy flavour. Some individuals with a sensitivity may notice digestive irritation or discomfort. Commonly used in Mexican salsas; Thai curries; Indian chutneys; and stir-fries Chilli (Red) A spicy dried or fresh chilli pepper. Some individuals with a sensitivity may experience digestive irritation or discomfort. Commonly used in curries; chilli con carne; hot sauces; Asian dishes; and spice blends Cinnamon A sweet; warm spice available as bark or ground powder. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in baked goods; hot drinks; curries; breakfast cereals; and desserts. True Ceylon vs. Cassia varieties exist Clove An intensely aromatic spice with a strong; slightly numbing flavour. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in baked goods; mulled drinks; ham glazes; Indian spice blends; and pickling Coriander A herb (cilantro) and spice (seeds) with citrusy flavour. Some individuals with a sensitivity may notice digestive discomfort. Note: genetic factors can cause some people to perceive a soapy taste. Commonly used in curries; salsas; Asian dishes; and spice blends Cumin A warm; earthy spice essential to many cuisines. Some individuals with a sensitivity may experience bloating or digestive discomfort. Commonly used in curries; tacos; falafel; chilli; hummus; and Middle Eastern dishes Curry Leaves A fragrant leaf with a distinctive curry aroma; not related to curry powder. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in South Indian curries; dals; chutneys; and rice dishes Dill A delicate herb with a fresh; slightly aniseed flavour. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in pickles; Scandinavian dishes; fish preparations; potato salad; and tzatziki Fenugreek A bitter; aromatic seed or leaf (methi) used in Indian cuisine. Some individuals with a sensitivity may notice digestive discomfort. Commonly found in curry powders; Ethiopian berbere; pickles; and as maple-like flavouring Galangal A rhizome similar to ginger but with sharper; more citrusy notes. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in Thai tom yum soup; curries; Indonesian rendang; and Southeast Asian dishes Garlic A pungent allium widely used in global cuisines. Many individuals with a sensitivity report bloating or digestive discomfort. Commonly found in pasta sauces; stir-fries; marinades; roasted dishes; and garlic bread. One of the most common food intolerances Ginger A spicy; warming root with natural digestive properties. Some individuals with a sensitivity may notice digestive discomfort despite its traditional use as a digestive aid. Commonly used in Asian curries; stir-fries; baked goods; tea; and as candied ginger Ginkgo Biloba A leaf extract from an ancient tree species; used in supplements. Some individuals with a sensitivity may experience digestive discomfort. Commonly found in memory supplements; herbal teas; and cognitive health products Ginseng A root traditionally used in Asian medicine for energy. Some individuals with a sensitivity may notice digestive discomfort. Commonly found in energy drinks; herbal supplements; teas; and Korean cuisine Hops A flowering cone that gives beer its bitter flavour. Some individuals with a sensitivity may experience digestive discomfort. Primarily used in brewing beer and ales; occasionally in herbal sleep aids Horseradish A pungent root with an intense; sinus-clearing heat. Some individuals with a sensitivity may notice digestive irritation. Commonly used in sauces for roast beef; seafood cocktail sauce; wasabi alternatives; and Bloody Mary cocktails Juniper Berry A piney; resinous berry used to flavour gin. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in gin production; game marinades; Scandinavian dishes; and sauerkraut Lemon Grass A citrusy; aromatic grass with fresh lemon flavour. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in Thai tom yum; Vietnamese pho; curries; teas; and Asian soups Liquorice A root-derived flavouring with an intensely sweet; distinctive taste. Some individuals with a sensitivity may experience digestive discomfort. Commonly found in confectionery; herbal teas; liquorice allsorts; and some medicines. Can affect blood pressure Mace The outer coating of nutmeg with a similar but more delicate flavour. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in baked goods; cream sauces; sausages; and Indian spice blends Mint A cooling herb available in many varieties (peppermint; spearmint). Some individuals with a sensitivity may experience digestive discomfort despite its traditional digestive use. Commonly used in teas; desserts; Middle Eastern dishes; mojitos; and as a garnish Nutmeg A warm; slightly sweet spice often paired with cinnamon. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in b�chamel sauce; eggnog; pumpkin pie; mulled drinks; and baked goods. Contains compounds that can be toxic in very large amounts Oregano A robust herb essential to Mediterranean cooking. Some individuals with a sensitivity may experience digestive discomfort. Commonly used dried in pizza; pasta sauces; Greek salads; marinades; and Italian dishes Parsley A fresh herb used for flavour and as a garnish. Some individuals with a sensitivity may notice digestive discomfort. Available as flat-leaf (Italian) or curly varieties. Commonly used in tabbouleh; chimichurri; sauces; soups; and as a plate garnish Peppercorn (Black) The most common pepper spice with sharp; pungent heat. Some individuals with a sensitivity may experience digestive irritation. Commonly used whole or ground in virtually all savoury cooking; seasoning blends; and at the table Peppercorn (White) A milder pepper with the outer hull removed; used in light-coloured dishes. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in white sauces; mashed potatoes; light-coloured soups; and Asian cuisine Rosemary A woody; pine-like herb with a strong aromatic profile. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in roasted meats; potatoes; focaccia; Mediterranean dishes; and infused oils Saffron The world's most expensive spice; hand-harvested from crocus flowers. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in paella; risotto Milanese; biryani; Persian dishes; and as a natural yellow colorant Sage A strong; earthy herb with a slightly peppery taste. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in stuffing; butter sauces for pasta; pork dishes; and Italian saltimbocca Tarragon A delicate herb with mild anise notes; essential in French cuisine. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in b�arnaise sauce; chicken dishes; salad dressings; and as part of fines herbes Thyme A fragrant herb with earthy; slightly minty notes. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in bouquet garni; roasted vegetables; soups; stuffing; and Mediterranean cuisine Turmeric A bright yellow-orange spice with earthy; slightly bitter flavor. Some individuals with a sensitivity may notice digestive discomfort. Contains curcumin; a compound studied for anti-inflammatory properties. Commonly used in curries; golden milk; rice dishes; and as a natural colorant Vanilla A sweet flavouring from vanilla orchid pods; usually used as extract. Some individuals with a sensitivity may experience digestive discomfort. Commonly found in baked goods; ice cream; custards; milkshakes; and desserts. Real vanilla vs. synthetic vanillin Stinging Nettle (Urtica dioica) A nutrient-rich leafy plant traditionally used in herbal medicine. Some individuals with a sensitivity may notice digestive discomfort. Commonly found in herbal teas; soups; supplements; and traditional remedies. Must be cooked to remove stinging properties

Apple A widely consumed fruit eaten fresh or cooked. Some individuals with a sensitivity may experience digestive discomfort or bloating. Commonly found in desserts; juices; cider; sauces; and baked goods. Different varieties (Granny Smith; Gala; etc.) may affect individuals differently Apricot A soft stone fruit with velvety skin; eaten fresh or dried. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in jams; desserts; baked goods; and Middle Eastern cuisine. Dried apricots are particularly concentrated in natural sugars Avocado A creamy; nutrient-dense fruit high in healthy fats. Some individuals with a sensitivity may experience digestive discomfort or bloating. Unique as a savory fruit; commonly used in guacamole; toast; salads; and smoothies. May cross-react with latex allergy Banana A popular starchy fruit that becomes sweeter as it ripens. Some individuals with a sensitivity may notice digestive discomfort or bloating. Commonly eaten fresh; in smoothies; baked in banana bread; or dried as chips. High in potassium and easily digestible when ripe Blackberry A dark berry with small edible seeds. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; in pies; jams; smoothies; and desserts. Rich in antioxidants and fiber Blackcurrant A tart; dark berry with a strong distinctive flavor. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in Ribena; cordials; jams; and desserts. Popular in British cuisine Blueberry A small; sweet berry rich in antioxidants. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; in muffins; pancakes; smoothies; and cereals. Often marketed as a superfood Cantaloupe Melon A sweet orange-fleshed melon with netted skin. Some individuals with a sensitivity may notice digestive discomfort. Commonly eaten fresh; in fruit salads; smoothies; and as a breakfast fruit Cherry A stone fruit available as sweet or sour varieties. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; in pies; jams; Black Forest cake; and cocktails. Contains natural melatonin Cranberry A tart; red berry typically too sour to eat raw. Some individuals with a sensitivity may notice digestive discomfort. Commonly consumed dried; as juice; in sauces (particularly with turkey); and in supplements for urinary health Date A sweet dried fruit from date palm trees; very high in natural sugars. Some individuals with a sensitivity may experience digestive discomfort or bloating. Commonly eaten as snacks; in baking; energy bars; and Middle Eastern cuisine. Medjool dates are the most popular variety Elderberry A dark berry that must be cooked before consumption (raw berries are toxic). Some individuals with a sensitivity may notice digestive discomfort. Commonly used in syrups; cordials; jams; and immune supplements Fig A soft; sweet fruit with edible seeds and thin skin. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh or dried; in baking; with cheese; and in Mediterranean cuisine. High in natural fiber Grape (Black/Red/White) A versatile fruit eaten fresh as table grapes or dried as raisins. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in wine production; juices; fruit salads; and snacks. Different colors indicate different antioxidant profiles Grapefruit A large; tart citrus fruit with pink; red; or white flesh. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten halved for breakfast; juiced; or in salads. Can interact with certain medications Guava A tropical fruit with edible seeds and distinctive aroma. Some individuals with a sensitivity may notice digestive discomfort. Commonly eaten fresh; in juices; smoothies; and Latin American desserts. Very high in vitamin C Honeydew Melon A pale green-fleshed melon with smooth skin and mild sweet flavor. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; in fruit salads; smoothies; and as a light dessert Kiwi A small fuzzy fruit with bright green flesh and edible black seeds. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; in fruit salads; smoothies; and desserts. Very high in vitamin C. May cross-react with latex allergy Lemon A sour citrus fruit rarely eaten whole; used primarily for its juice and zest. Some individuals with a sensitivity may notice digestive discomfort. Essential in countless dishes; drinks; desserts; marinades; and as a flavor enhancer. High in vitamin C Lime A small; tart citrus fruit with green flesh. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in cocktails (margaritas; mojitos); Thai cuisine; ceviche; marinades; and as a garnish Lychee A tropical fruit with translucent white flesh and floral flavor; encased in rough pink-red skin. Some individuals with a sensitivity may notice digestive discomfort. Commonly eaten fresh; in desserts; cocktails; and Asian fruit salads Mango A large tropical stone fruit with sweet; orange flesh. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; in smoothies; lassi; chutneys; salsas; and tropical desserts. May cross-react with poison ivy/oak Mulberry A soft; elongated berry similar to blackberries. Some individuals with a sensitivity may notice digestive discomfort. Commonly eaten fresh or dried; in jams; desserts; and baking. Available in white; red; and black varieties Nectarine A smooth-skinned stone fruit similar to peach. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; in fruit salads; grilled; baked in desserts; and in preserves Olive A small fruit processed and cured before eating; also pressed for oil. Some individuals with a sensitivity may notice digestive discomfort. Unique as a savory fruit; commonly found on pizza; in tapenades; salads; and Mediterranean cuisine. Green vs. black indicates ripeness Orange A popular citrus fruit eaten fresh or juiced. Some individuals with a sensitivity may experience digestive discomfort. Commonly consumed as breakfast juice; fresh segments; in marmalade; desserts; and sauces. High in vitamin C Papaya A tropical fruit with orange flesh and black edible seeds. Some individuals with a sensitivity may notice digestive discomfort. Contains papain enzyme which aids digestion. Commonly eaten fresh; in smoothies; fruit salads; and Latin American cuisine Passionfruit A tropical fruit with aromatic; seedy pulp enclosed in a hard shell. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in desserts; cocktails; yogurts; and as a topping. Very fragrant and tart-sweet Peach A soft; fuzzy stone fruit with sweet; juicy flesh. Some individuals with a sensitivity may notice digestive discomfort. Commonly eaten fresh; grilled; in cobblers; pies; and preserves. White and yellow varieties available Pear A sweet fruit with grainy texture when ripe. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; poached; in desserts; salads; and cider. Conference and Williams are popular varieties Pineapple A large tropical fruit with spiky skin and sweet-tart yellow flesh. Some individuals with a sensitivity may notice digestive discomfort. Contains bromelain enzyme which can cause tingling sensation in mouth. Commonly eaten fresh; grilled; in smoothies; on pizza; and in tropical drinks Plum A stone fruit available in many colors (red; purple; yellow; green). Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; dried as prunes; in jams; crumbles; and Asian plum sauce Pomegranate A fruit with jewel-like edible seeds (arils) surrounded by white pith. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in salads; juices; Middle Eastern cuisine; and as a garnish. Rich in antioxidants Quince A hard; tart fruit that must be cooked before eating (inedible raw). Some individuals with a sensitivity may experience digestive discomfort. Commonly made into jams; jellies; membrillo (quince paste); and poached desserts. Turns pink when cooked Raisin Dried grapes; concentrated in natural sugars. Some individuals with a sensitivity may notice digestive discomfort or bloating. Commonly used in cereals; baking; trail mix; and as a snack. Sultanas and currants are related dried fruits Raspberry A delicate; aggregate berry with hollow center. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; in desserts; jams; smoothies; and as a garnish. High in fiber and antioxidants Redcurrant Small; tart red berries growing in clusters. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in jellies; sauces (particularly with game); desserts; and as a garnish. Related to blackcurrants but more delicate Rhubarb A tart plant stem (vegetable) used like a fruit in cooking. Some individuals with a sensitivity may experience digestive discomfort. Must be cooked before eating (raw leaves are toxic). Commonly used in crumbles; pies; jams; and paired with strawberries Strawberry A popular red berry with seeds on the outside. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten fresh; in desserts; jams; smoothies; and with cream. One of the most common fruit allergies Tangerine A small; easy-to-peel citrus fruit sweeter than oranges. Some individuals with a sensitivity may notice digestive discomfort. Commonly eaten fresh as a snack; in fruit salads; and desserts. Clementines and satsumas are similar varieties Watermelon A large; refreshing melon with red or pink flesh and high water content. Some individuals with a sensitivity may experience digestive discomfort or bloating. Commonly eaten fresh; in fruit salads; drinks; and as a summer snack. Seeds are edible when roasted

Artichoke A thistle vegetable with edible heart and leaves. Some individuals with a sensitivity may experience digestive discomfort or bloating. High in inulin; a prebiotic fibre which may contribute to gas in some people. Commonly used in dips; salads; Mediterranean cuisine; and as marinated artichoke hearts Asparagus A spring vegetable with distinctive flavour. Some individuals with a sensitivity may notice digestive discomfort. Commonly eaten steamed; grilled; roasted; or in quiche. Contains asparagusic acid which can contribute to distinctive urine odour. High in folate and fibre Aubergine A nightshade vegetable with spongy flesh; also called eggplant. Some individuals with a sensitivity may experience digestive discomfort. Part of the nightshade family alongside tomatoes and peppers. Commonly used in moussaka; curry; ratatouille; and baba ganoush Beetroot A root vegetable with deep red colour; also available in golden varieties. Some individuals with a sensitivity may notice digestive discomfort. Can cause red or pink urine in some people; known as beeturia. Commonly eaten roasted; pickled; in salads; or juiced Broad Bean A large legume; also called fava bean; eaten fresh or dried. Some individuals with a sensitivity may experience digestive discomfort. Should be cooked before consumption. Commonly used in Mediterranean cuisine; stews; and dips. In rare cases may cause favism in individuals with G6PD deficiency Broccoli A cruciferous vegetable often associated with gas and bloating. Some individuals with a sensitivity may experience digestive discomfort. Contains raffinose and sulfur compounds which can contribute to gas during digestion. Commonly steamed; roasted; in stir-fries; or eaten raw. High in vitamin C and fibre Brussel Sprout A small cruciferous vegetable often associated with bloating. Some individuals with a sensitivity may notice digestive discomfort. Contains sulfur compounds and raffinose which may contribute to gas. Commonly roasted; boiled; saut�ed; or shredded raw Butternut Squash A sweet winter squash with orange flesh. Some individuals with a sensitivity may experience digestive discomfort. Commonly roasted; used in soups; curries; or mashed. Naturally sweet and high in beta-carotene Caper A pickled flower bud with salty; tangy flavour. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in Mediterranean cuisine; pasta puttanesca; tartar sauce; and fish dishes. High sodium content due to pickling Carrot A sweet root vegetable high in beta-carotene. Some individuals with a sensitivity may experience digestive discomfort. Commonly eaten raw; roasted; in soups; stews; carrot cake; and juices. Orange varieties are most common; purple and yellow varieties also exist Cassava A starchy tropical root; also called manioc or yucca. Some individuals with a sensitivity may notice digestive discomfort. Requires proper preparation as raw cassava can contain cyanogenic compounds. Commonly used in tapioca; flours; chips; and boiled as a staple food Cauliflower A cruciferous vegetable often associated with gas and bloating. Some individuals with a sensitivity may experience digestive discomfort. Contains raffinose and sulfur compounds. Commonly roasted; mashed as a potato alternative; used in curries; or made into cauliflower rice and pizza bases Celery A crunchy vegetable from the parsley family. Some individuals with a sensitivity may notice digestive discomfort or bloating. Commonly eaten raw in sticks; used in soups as a flavour base; juiced; or added to Bloody Mary cocktails. Sensitivity is commonly reported in some individuals Chard A leafy green vegetable with colourful stems; also known as Swiss or rainbow chard. Some individuals with a sensitivity may experience digestive discomfort. Used similarly to spinach. Commonly saut�ed; added to soups; stews; or Mediterranean dishes Chickpea A versatile legume; also called garbanzo bean; high in protein and fibre. Some individuals with a sensitivity may experience digestive discomfort or bloating. Contains oligosaccharides which can contribute to gas. Commonly used in hummus; curries; falafel; salads; and roasted snacks Chicory A leafy vegetable with bitter flavour; related to endive. Some individuals with a sensitivity may notice digestive discomfort. High in inulin which may contribute to gas. Commonly eaten raw in salads or cooked. Chicory root is sometimes used as a coffee substitute Chives A mild allium vegetable related to onions and garlic. Some individuals with a sensitivity may experience digestive discomfort. Part of the allium family. Commonly used fresh as a garnish; in cream cheese; potato dishes; and egg preparations Courgette (Zucchini) A summer squash with mild flavour and high water content. Some individuals with a sensitivity may notice digestive discomfort. Commonly grilled; roasted; spiralised as a noodle alternative; used in ratatouille; or baked into cakes Cucumber A refreshing vegetable with very high water content. Some individuals with a sensitivity may experience digestive discomfort or burping. Commonly eaten raw in salads; pickled; used in tzatziki; or infused in water. Burping may be linked to naturally occurring cucurbitacins Fennel (Leaf) The feathery leaves of the fennel plant with an anise-like flavour. Some individuals with a sensitivity may notice digestive discomfort. Different from fennel bulb. Commonly used as a herb garnish; with fish dishes; or in Mediterranean cuisine Garden Pea A sweet legume eaten fresh; frozen; or dried. Some individuals with a sensitivity may experience digestive discomfort or bloating. Contains oligosaccharides which can contribute to gas. Commonly used in side dishes; risottos; pea soup; or mushy peas Green Bean A popular vegetable eaten whole with pod; also called French or string beans. Some individuals with a sensitivity may notice digestive discomfort. Commonly steamed; boiled; used in stir-fries; casseroles; or salads Green Pepper An unripe bell pepper; capsicum; with slightly bitter flavour. Some individuals with a sensitivity may experience digestive discomfort. Part of the nightshade family. Commonly eaten raw in salads or cooked in fajitas; stir-fries; and stuffed pepper dishes Haricot Bean A small white bean; also called navy bean. Some individuals with a sensitivity may notice digestive discomfort or bloating. Contains oligosaccharides. Commonly used in baked beans; soups; stews; and cassoulets Kale A nutrient-dense cruciferous leafy green. Some individuals with a sensitivity may experience digestive discomfort or bloating. Contains sulfur compounds and is high in fibre. Commonly used in salads; smoothies; chips; soups; or saut�ed Kidney Bean A large red legume that requires thorough cooking. Some individuals with a sensitivity may experience digestive discomfort or bloating. Undercooked beans can cause digestive upset due to naturally occurring lectins. Commonly used in chilli con carne; curries; stews; and Mexican dishes Leek A mild allium vegetable related to onions. Some individuals with a sensitivity may notice digestive discomfort or bloating. Part of the allium family and relatively high in FODMAPs. Commonly used in soups; stews; quiche; and traditional dishes Lentil A quick-cooking legume available in red; green; brown; and black varieties. Some individuals with a sensitivity may experience digestive discomfort or bloating. High in protein and fibre and contains oligosaccharides. Commonly used in dahl; soups; stews; curries; and salads Lettuce A leafy salad vegetable available in many varieties such as iceberg; romaine; and butterhead. Some individuals with a sensitivity may notice digestive discomfort. Commonly eaten raw in salads; sandwiches; wraps; or as a burger topping Marrow A large summer squash similar to an oversized courgette. Some individuals with a sensitivity may experience digestive discomfort. Commonly stuffed and baked; used in stews; or in traditional British cuisine Okra A vegetable with a naturally mucilaginous texture when cooked; also called lady?s fingers. Some individuals with a sensitivity may notice digestive discomfort. Commonly used in gumbo; curries; stews; or fried. Popular in Southern US; Caribbean; and Indian cuisine Onion A widely used allium vegetable. Many individuals with a sensitivity report digestive discomfort or bloating. High in FODMAPs and fructans which may contribute to gas. Part of the allium family and used as a flavour base in countless dishes Parsnip A sweet root vegetable related to carrots. Some individuals with a sensitivity may notice digestive discomfort. Naturally sweeter than carrots; particularly after frost. Commonly roasted; mashed; used in soups; or stews Potato A starchy nightshade vegetable and widely consumed staple. Some individuals with a sensitivity may experience digestive discomfort. Contains resistant starch when cooled. Commonly boiled; baked; fried; mashed; or roasted Quinoa A protein-rich seed often treated as a grain. Some individuals with a sensitivity may experience digestive discomfort or bloating. Contains saponins which are usually removed by rinsing. Commonly used in salads; bowls; porridge; or as a rice alternative Radish A peppery root vegetable from the brassica family. Some individuals with a sensitivity may notice digestive discomfort. Contains sulfur compounds. Commonly eaten raw in salads; pickled; or used as a garnish Red Cabbage A purple-red cruciferous vegetable. Some individuals with a sensitivity may experience digestive discomfort or bloating. Contains sulfur compounds and raffinose. Commonly used raw in coleslaw; pickled; braised; or added to stews Red Pepper A ripe sweet bell pepper with higher natural sugar content than green. Some individuals with a sensitivity may notice digestive discomfort. Part of the nightshade family. Commonly roasted; used in salads; stuffed; or eaten raw Rocket A peppery leafy green; also called arugula or rucola. Some individuals with a sensitivity may experience digestive discomfort. Part of the brassica family. Commonly used in salads; on pizza; in pesto; or as a garnish Savoy Cabbage A crinkly-leaved cruciferous cabbage variety. Some individuals with a sensitivity may notice digestive discomfort or bloating. Contains sulfur compounds and raffinose. Milder than white cabbage and commonly used in stir-fries; stews; or steamed Shallot A mild allium vegetable sweeter than onions. Some individuals with a sensitivity may experience digestive discomfort. Part of the allium family and relatively high in FODMAPs. Commonly used in sauces; dressings; and French cuisine Soya Bean A versatile legume used in many products such as tofu; soy milk; and soy sauce. Some individuals with a sensitivity may notice digestive discomfort. Sensitivity to soy is commonly reported. Widely used in processed foods; Asian cuisine; and plant-based products Spinach A leafy green vegetable high in iron. Some individuals with a sensitivity may experience digestive discomfort. Contains oxalates which can affect mineral absorption in some individuals. Commonly eaten raw in salads; cooked in curries; quiche; or smoothies Sweet Potato An orange-fleshed root vegetable not related to regular potatoes. Some individuals with a sensitivity may notice digestive discomfort. Higher in beta-carotene and fibre than white potatoes. Commonly roasted; mashed; baked; or used in fries Tomato A nightshade fruit botanically but used as a vegetable. Some individuals with a sensitivity may experience digestive discomfort or acidity symptoms. Naturally acidic and contains histamine which may affect some individuals. Widely used in sauces; salads; soups; and cooked dishes Turnip A root vegetable from the brassica family. Some individuals with a sensitivity may notice digestive discomfort. Milder than swede. Commonly roasted; mashed; used in stews; or traditional dishes Watercress A peppery leafy green from the brassica family. Some individuals with a sensitivity may experience digestive discomfort. High in vitamins and minerals. Commonly used in salads; soups; sandwiches; or as a garnish White Cabbage A widely used cruciferous vegetable. Some individuals with a sensitivity may notice digestive discomfort or bloating. Contains sulfur compounds and raffinose which can contribute to gas. Commonly used in coleslaw; sauerkraut; soups; stir-fries; and fermented dishes Yellow Pepper A sweet ripe bell pepper; often sweeter than red varieties. Some individuals with a sensitivity may experience digestive discomfort. Part of the nightshade family. Commonly used in salads; roasted; stuffed; or eaten raw Yucca A starchy tropical root also known as cassava or manioc. Some individuals with a sensitivity may notice digestive discomfort. Requires proper preparation as raw forms can contain naturally occurring compounds. Commonly used in Latin American; African; and Caribbean cuisine

Cordyceps Mushroom (Cordyceps militaris) A functional mushroom used in supplements and wellness products rather than cooking. Some individuals with a sensitivity may experience digestive discomfort. Commonly found in powders; capsules; and energy supplements Enoki Mushroom (Flammulina velutipes) A delicate mushroom with long white stems. Some individuals with a sensitivity may notice digestive discomfort. Must be cooked before eating. Commonly used in hot pots; soups; and Asian cuisine Oyster Mushroom (Pleurotus ostreatus) A soft mushroom with mild flavor and velvety texture. Some individuals with a sensitivity may experience digestive discomfort. Commonly used in stir-fries; pasta; and plant-based dishes Shiitake Mushroom (Lentinula edodes) A popular umami-rich mushroom with meaty texture. Some individuals with a sensitivity may notice digestive discomfort or skin reactions. Commonly used in soups; stir-fries; and Asian broths Spirulina A blue-green algae consumed as a nutritional supplement; rich in protein. Some individuals with a sensitivity may experience digestive discomfort. Commonly found in smoothies; tablets; and health drinks Ginseng A root used in traditional medicine for over 2000 years. Some individuals with a sensitivity may notice digestive discomfort. Commonly found in energy drinks; supplements; teas; and Korean cuisine. Can interact with medications Ginkgo Biloba A leaf extract from an ancient tree species used for cognitive support. Some individuals with a sensitivity may experience digestive discomfort. Commonly found in memory supplements and herbal teas. Can interact with blood-thinning medications

Baker's Yeast A leavening agent used in bread; pizza dough; and baked goods. Some individuals with a sensitivity may experience digestive discomfort or bloating. Part of Saccharomyces cerevisiae species. Commonly found in fresh and dried forms Brewer's Yeast An inactive nutritional yeast by-product of brewing; high in B vitamins. Some individuals with a sensitivity may notice digestive discomfort. Different from baker's yeast but same species. Commonly used in supplements; nutritional yeast flakes; and Marmite Agar A plant-based gelling agent derived from red seaweed. Some individuals with a sensitivity may experience digestive discomfort due to high fiber content. Used as vegan gelatin alternative. Commonly found in desserts; jellies; and Asian sweets. Listed as E406 Aloe Vera A succulent plant used in drinks and wellness products. Some individuals with a sensitivity may notice digestive discomfort or laxative effects. Only the inner gel should be consumed. Commonly found in juices; smoothies; and supplements Sugarcane A grass plant used to produce sugar and sweeteners. Some individuals with a sensitivity may experience digestive discomfort. Different from sugar beet. Commonly found in table sugar; soft drinks; desserts; and processed foods Carob A pod-derived ingredient used as a caffeine-free chocolate alternative. Some individuals with a sensitivity may notice digestive discomfort. Naturally sweet with no cocoa. Commonly found in health foods; baking; and dairy-free chocolate alternatives Chestnut An edible seed (not a true tree nut) with starchy texture; low in fat. Some individuals with a sensitivity may experience digestive discomfort. Rarely causes nut allergies. Commonly eaten roasted; in stuffing; desserts; or as flour Cocoa Bean The fermented seed used to make chocolate and cocoa products. Some individuals with a sensitivity may notice digestive discomfort or headaches. Contains caffeine and theobromine. Commonly found in chocolate; desserts; drinks; and baking Coffee A brewed drink from roasted coffee beans; high in caffeine. Some individuals with a sensitivity may experience digestive discomfort; jitters; or acid reflux. Acidity and caffeine content vary by roast and brewing method. One of the most consumed beverages globally Cola Nut A caffeine-containing seed traditionally used in cola drinks. Some individuals with a sensitivity may notice digestive discomfort or stimulant effects. Contains caffeine and theobromine. Less commonly used now as most sodas use synthetic flavoring Honey A natural sweetener produced by bees from flower nectar. Some individuals with a sensitivity may experience digestive discomfort. May contain pollen proteins which can cause reactions. Not suitable for infants under 1 year. Commonly used in drinks; baking; and as a spread