Meal Plan for Benzoate Free Diet

Benzoic acid and its derivatives are permitted food preservatives, added to protect against harmful bacteria which can cause food poisoning and spoilage. Benzoates also increase the storage life of foods as they are anti-fungal too. They also occur naturally in some foods. They have been linked to some modern food intolerances including hyperactivity in children. Excessive use has also been linked to some neurological conditions.

Check ingredient lists for the following and their common uses in foods are listed underneath:

• E210 - Benzoic acid
• E211 – Sodium benzoate
• E212 – Potassium benzoate
• E213 – Calcium benzoate
• E214 – Benzoate derivative
• E215 – Benzoate derivative
• E216 - Benzoate derivative
• E217 – Benzoate derivative
• E218 – Benzoate derivative
• E219 – Benzoate derivative

Natural Sources of benzoates

• Apples
• Apricots
• Cherries
• Cranberries
• Grapefruit
• Navel oranges
• Peaches
• Nectarines
• Plums
• Prunes
• Strawberries
• Honey
• Cinnamon
• Dried fruit
• Pumpkin
• Avocado
• Dark green veg including spinach, rocket
• Tomatoes
• Cloves, sage, nutmeg & allspice
• Aloe vera
• Any product made from the above

Benzoates are only effective in acidic environments, therefore are only of any use when added to acid foods. Therefore, as well as checking ingredients lists for the above, the following foods commonly contain sources of benzoates so should be checked:

• Fruit squash and fizzy drinks
• Fruit juices
• Beer
• Fruit jams, preserves, marmalade
• Fruit pie fillings
• Pickles and sauces
• Fruit or flavoured yoghurt
• Marinated fish, e.g. herring, mackerel
• Vinegar and pickles
• Chinese food sauces
• Sausages
• Prawns and some other shellfish
• Blue cheese; gorgonzola
• Cocoa; hot chocolate

Not all of the above will contain benzoates, but definitely check these foods; indeed, due to consumer pressure, they are being used less. Look out for products that state they are 'free from preservatives', but if in doubt, avoid.

Adhering to a healthy diet, avoiding processed and manufactured foods is the simplest way to avoid benzoate additives. The following example meal plan has been designed to eliminate benzoates and other artificial preservatives from their diet. It's based on an average weight individual with a sedentary job for weight maintenance. Use this to give you an idea of what are healthy nutritious foods to include, but don't forget to vary your food choices and to drink plenty of water through the day.