Origins and Core Principles
Developed in the 1970s, the Feingold diet was pioneered by Dr. Benjamin Feingold, a pediatric allergist at Kaiser Permanente. He proposed a link between certain food additives and behavioral problems, particularly hyperactivity, now known as Attention Deficit Hyperactivity Disorder (ADHD). The diet is based on the premise that eliminating specific synthetic chemicals and naturally occurring salicylate compounds from a person's diet could reduce these symptoms. It is not a weight-loss plan but an elimination protocol aimed at identifying and removing potential triggers for sensitive individuals.
The Two-Phase Approach
The Feingold program is structured into two main phases to systematically remove and reintroduce potential trigger foods:
Phase 1: The Elimination Phase
This initial phase requires a strict elimination of several key compounds to give the body a chance to clear its system and for symptoms to potentially improve. This phase can last for several weeks or months, during which followers must strictly adhere to an approved list of foods. Substances to avoid include:
- Artificial colors: All synthetic food dyes (e.g., Red 40, Yellow 5).
- Artificial flavors: Synthetic flavorings, like imitation vanilla and mint.
- Artificial sweeteners: Aspartame (NutraSweet) and sucralose (Splenda) are prohibited.
- Certain Preservatives: Specifically, BHA (Butylated hydroxyanisole), BHT (Butylated hydroxytoluene), and TBHQ (tert-Butylhydroquinone).
- Foods High in Salicylates: A long list of fruits, vegetables, nuts, and spices containing salicylates, a chemical relative of aspirin.
- Other sources: Non-food items like certain toothpastes, cosmetics, and medications containing these compounds must also be avoided.
Phase 2: The Reintroduction Phase
Once symptoms have subsided during Phase 1, the Feingold program enters Phase 2. This phase involves carefully and systematically reintroducing foods containing salicylates, one at a time, to determine if the individual has a sensitivity to them. Artificial colors, flavors, sweeteners, and preservatives are never reintroduced. This process helps personalize the diet for long-term management.
Feingold Diet Food Lists
Adherence to the Feingold diet requires careful attention to food labels and cooking from scratch. Here are some examples of acceptable versus restricted foods during Phase 1:
| Food Category | Accepted during Phase 1 | Restricted during Phase 1 |
|---|---|---|
| Fruits | Bananas, pears, lemons, mangoes, melons, pineapple | Apples, apricots, berries, cherries, grapes, nectarines, oranges, peaches, prunes, raisins, tomatoes |
| Vegetables | Carrots, potatoes, beets, cabbage, cauliflower, celery, lettuce, peas, onions | Broccoli, cucumbers, eggplant, spinach, sweet potatoes, peppers, zucchini |
| Protein | Fresh meat, poultry, and fish, eggs, most beans, and lentils | Processed meats with additives, nuts like almonds and chestnuts (due to salicylates) |
| Grains | Plain rice, plain oats, cereals free of coloring and preservatives | Most flavored or processed cereals, packaged crackers |
| Drinks | Water, milk, safe fruit juices (pear, pineapple) | Coffee, tea, soda, orange juice |
Scientific Evidence and Controversy
The Feingold diet is controversial, with research yielding mixed results. While many families report anecdotal success, medical associations have expressed skepticism due to a lack of strong scientific evidence. Some key points regarding the research include:
- Early Studies (1970s-80s): Early controlled studies often failed to replicate Feingold's initial findings, leading to medical skepticism. Critics pointed to methodological issues, including studies funded by the food industry.
- Later Research (2000s onwards): More recent studies have provided some support for a link between artificial food dyes and hyperactivity, particularly in genetically susceptible children. Some research has found a small subset of children with genuine sensitivities to additives.
- Potential Placebo Effect: The intensive nature of the diet often leads to increased parental attention, healthier eating, and fewer sugary snacks, which could independently contribute to improved behavior.
Benefits and Risks of the Feingold Diet
Adopting this diet is a significant commitment and should be weighed carefully with a healthcare professional.
Potential Benefits
- May identify specific food sensitivities that affect behavior in some individuals.
- Encourages consumption of whole, minimally processed foods.
- Leads to the elimination of many unhealthy, ultra-processed foods.
Potential Risks
- Highly Restrictive: The diet eliminates many healthy foods, including numerous fruits and vegetables, potentially leading to nutrient deficiencies without careful planning.
- Difficult to Maintain: It requires significant effort for grocery shopping and meal preparation, and can be socially isolating for children.
- Not a Replacement for Medical Treatment: It is crucial that the Feingold diet not replace medically prescribed treatments for ADHD or other conditions.
- No Universal Effectiveness: The diet does not work for all individuals, and relying solely on it may delay effective, proven therapies.
The Verdict: Who Should Consider It?
The Feingold diet can be a tool for some families but is not a proven, universal cure for ADHD or behavioral issues. For families considering this path, the best course of action is to collaborate with a qualified healthcare professional, such as a pediatrician or a registered dietitian, who can provide guidance and monitor for potential nutritional deficiencies. While the scientific evidence is limited, some individuals and families have found success. The goal should be to conduct a safe, controlled elimination trial to see if certain sensitivities exist, rather than relying on it as a primary treatment. For further resources and information, you may visit the official Feingold Association website. Feingold Association of the United States
Conclusion
What is the Feingold diet plan? It is a two-phase elimination diet targeting synthetic additives and natural salicylates to address behavioral and allergic symptoms, primarily in children. While proponents report positive outcomes, especially concerning hyperactivity, the scientific community holds a more reserved view, citing weak evidence and potential risks of a restrictive diet. It is a demanding protocol that should be pursued under medical supervision and never replace proven medical treatment. The diet’s potential benefits for a sensitive minority must be balanced against its significant restrictions and inconclusive evidence for the general population.
Feingold diet vs. Standard Whole Foods Diet
| Feature | Feingold Diet (Phase 1) | Standard Whole Foods Diet |
|---|---|---|
| Primary Goal | Eliminate specific additives and salicylates to test for behavioral triggers | Focus on nutrient-dense, unprocessed foods for general health |
| Key Restrictions | Artificial colors, flavors, sweeteners, certain preservatives, and high-salicylate foods | Primarily limits ultra-processed foods, refined sugars, and unhealthy fats |
| Focus | Identification of specific chemical intolerances | Broad-spectrum health and wellness |
| Salicylates | Initially eliminates all, then selectively reintroduces in Phase 2 | Includes all fruits and vegetables regardless of salicylate content |
| Level of Restrictiveness | Extremely restrictive, especially in the initial phase | Generally less restrictive, emphasizing variety and balance |
| Complexity | High; requires diligent label reading and cooking from scratch | Moderate; focuses on food quality rather than specific chemical components |
| Scientific Support | Mixed and controversial; some limited support for food dyes | Strong; well-established benefits for overall health and disease prevention |
How to get started on the Feingold diet
Beginning the Feingold diet requires significant planning and commitment. First, consult with a healthcare professional to ensure it is safe and appropriate. Next, educate yourself on the detailed lists of acceptable and restricted foods. A thorough "pantry purge" is often necessary to remove all prohibited items. You must then learn to cook and bake primarily from scratch using approved ingredients. The Feingold Association provides a supportive community and extensive resources, including product lists and recipes, to help navigate the program. This process ensures a systematic and controlled elimination period.
