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New edition of Friendly Food from RPAH

The long awaited 2019 fully revised edition of RPAH’s Friendly Food is now out and available in our shop.

Friendly Foodsmall

When we did the RPA elimination diet with our family in 1993, we used the original version of Friendly Food that was published 28 years ago!  There was a major revision in 2004 with lots of changes so I was interested to see what else may have changed this time.

The introduction

You can read the introduction for free on the RPAH website. There are new sections on cultivating your microbiome and the emerging problem of meat allergies due to tick bites.

The Food chemical charts

The biggest changes are in the food charts. These have been expanded to include many more foods. The page layout is much better and easier to read than previous editions, and there are helpful comments in boxes. For example:

“Boiling and baking (200˚C) significantly reduces the salicylate content of vegetables and fruit” – page 23 ( I didn’t know that! – and Howard is still searching for scientific evidence)

Some good news …

  • I wasn’t expecting new additions to the low or moderate columns, so I was pleased to find some - e.g. a whole heap of moderate sal vegies (celeriac, cassava, edamame, hairy melon, kohlrabi, spaghetti squash, squash, taro, winter melon, yam);  kefir (presumably only if fresh); and there are more seafoods.

…. some bad  news

  • some of the foods that we have eaten for years – given that we can tolerate low, moderate  and occasional high sals – are now not okay. For example, tamarillos that were listed as Moderate sals when we started, updated to High in 2004, are now considered Very High (sals-amines). That rang a bell with us – we ate some yesterday and uncharacteristically both of us had difficulty falling asleep last night. So I’m sorry we can’t eat them anymore, but it‘s useful to know the cause of our problems.  Similarly, white chocolate is listed as High (amines) though I’d always regarded it as a safe alternative to regular chocolate.

… some interesting news

  • For people who are moving towards more vegetarian foods, firm tofu has been moved from moderate to low; Quorn products if unflavoured are High (amines-glutamates) but Very High (sals-amines-glutamates) if flavoured.  Likewise, unfortunately, commercial hummus and falafel are Very High (sals-amines).  

… and some confusing news

  • In the meat and seafood sections, “chicken nuggets” appear to have been moved from Very High to Moderate (sals-amines-glutamates); “fish fingers and nuggets“ are High (amines) and “nuggets” are listed in with processed meat products such as salami, jerky etc as Very High (sals-amines-glutamates.) Similarly, in the fruit chart, blueberries appear both in the High (sals) and Very High (sals-amines) columns. We have asked for clarification.

The recipes

Like the charts, the recipes are clearly presented and a quick look through showed me some that I’d like to try – such as Coffee slushy.  Another plus is that each recipe has a nutrient analysis.

Why we recommend this book

Over the years, we have seen that even one mistake – like us with the tamarillos – can negate the benefits of the diet if repeated too often. So it’s good to have clearly presented up-to-date charts to show exactly what you are dealing with.

This book doesn’t have information about how to do the diet and challenges but I regard both Friendly food and the RPAH Elimination Diet Handbook as very useful references if you are following the diet in the long term.  The more you know, the more likely you are to succeed.

Howard ‘s comment

It is easier to do this diet with support. So it is disappointing that the 25 years of support and 15,000 members of the Food Intolerance Network don’t get a mention.”

Failsafer comments

"I just got the RPAH book, after weeks with the two books of Sue's.... NO WONDER you were confused Trudie.. even after successfully failsafeing the last 3 months, this book does not actually LIST stuff like Sue's! go Sue Dengate for making it so so much simpler for us! thank you! I'm so glad I had her books first!" - from our facebook group

And the answer to a facebook question: Can anyone recommend which book to read as there are a few, to get an overall understanding of this?

“Fed Up by Sue Dengate was the most helpful I found. Explaining what and why without over loading on science jargon” - Kat

“Definitely Sue Dengate's Fed Up Recipe book (Failsafe Cookbook). I couldn't have done this journey without it“- Jen.

So we are selling the new Friendly Food with a range of my books at a reduced price as it costs no more to post. See special offers in the Food Intolerance Network shop for Friendly Food with big discounts on my books.

Friendly Food is also available more cheaply (no postage!) at Target and BigW.

NOTE the failsafe shopping lists on www.fedup.com.au are being progressively updated to reflect the changes above. If using the shopping lists, check for a September 2019 date at the bottom of the list!

More info

Our updated Failsafe shopping list

Books available from our shop 

Our dietitians list 

You can request the RPAH diet liberalisation info from This email address is being protected from spambots. You need JavaScript enabled to view it.

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This has been the most life changing thing we have ever done

- Janette

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Food intolerance

Some of the many symptoms of food intolerance that can be helped by diet:

Airways: Asthma, Stuffy blocked or runny nose/ nasal polyps, Frequent nose bleeds, Catarrh, chronic throat-clearing, Sinusitis, Frequent ear infections, Frequent tonsillitis, Frequent colds and flu, symptoms of Samter's Triad, hayfever, allergic rhinitis Skin: Eczema, Urticaria (hives), Cradlecap, Other skin rashes, Angioedema (swollen lips, eyes, tongue), Geographic tongue, Pruritis (itching), Rosaceae, Allergic shiners (dark circles under eyes), Pallor (pale skin), Flushing, Excessive sweating, Body odour, Sore vagina in children, Alopecia (patchy baldness) Digestive system: Irritable bowel symptoms (IBS), Dysphagia (difficulty swallowing), Recurrent mouth ulcers, Indigestion, Nausea, Bad breath, Vomiting, Diarrhea, Stomach ache, Bloating, Reflux in babies, adults, Constipation, Colic in babies, adults, Sluggish bowel syndrome (feeling of "more to come"), Encopresis, Soiling (sneaky poos), Dairy intolerance, Gluten and wheat intolerance, Eating disorders (ed), anorexia nervosa, bulimia nervosa, binge eating disorder (BED)  Bladder: Bedwetting, Daytime incontinence, Urinary urgency, Recurrent inflammation (cystitis) Skeletal: Growing pains, Gout, Arthritis, joint pain, arthralgia Eyes: Nystagmus (involuntary movement), Blurred vision Muscles: Low muscle tone, Myalgia (muscle pain), Tics (involuntary movement), Tremor, Leg 'jiggling', Heart: Rapid heart beat, Heart palpitations, Cardiac arrhythmias, Pseudo heart attack (feeling of impending doom, chest pressure, pain down arm), Tachycardia (fast heart beat), Angina-type pain, HHT Central nervous system: Headaches or migraines, unexplained tiredness, Chronic fatigue, Feeling 'hung-over', Confusion, Dizziness, Agitation, Tinnitus (noises in ear), HyperacusisAuditory sensory processing disorder (ASPD), Paraesthesia (pins and needles), Dysaesthesia (numbness), Hypoglycemia, Salicylate-induced hypoglycemia, Epileptic seizures, Fits, Sensory symptoms of multiple sclerosis, Scents and perfume sensitivity, Symptoms of lupus Anxiety: Panic attacks, Depression, Obsessive ruminations (repetitively focusing on bad feelings and experiences from the past), Self harm, Suicidal thoughts, actions, teeth grinding (bruxism) Impaired memory: Vague or forgetful, Unable to concentrate, Won't persevere, Unmotivated, Disorganised, Easily distracted, Difficulty reading and writing Speech: Loud voice (no volume control), Speech hard to understand, Speech delay, Selective mutism, Stuttering, Repetitive noises, Talks too much (empty chatter) Coordination: Poor handwriting, Poor coordination, Frequent accidents, Vertigo Sleep: Difficulty falling asleep, Restless legs syndrome (RLS), Persistent night waking, Insomnia, Nightmares/night terrors/sleepwalking, Sleepless babies, Sleep apnoea Mood: Brain snaps, Mood swings, Premenstrual tension, Grizzly or unhappy, Cries easily or often, Irritable, Uncooperative Oppositional defiance: ODD, Loses temper, Argumentative, Refuses requests, Defies rules, Deliberately annoys others, Blames others for own mistakes, Touchy, easily annoyed, Angry, resentful Other behaviour: ADHD, ADD, Autism, Aspergers, Inattentive, easily bored, unmotivated, 'Unable to entertain himself', Restless, fidgety or overactive, Head banging, Hyperactivity, Fights with siblings, Difficulty making friends, Destructive, aggressive, Unreasonable, Tantrums, Demanding, never satisfied, Disruptive, Discipline is ineffective, Pervasive Development Disorder

Some causes of food intolerance:

Food additives: Artificial colours: (food dyes, artificial colors) tartrazine 102 (E102, FD&C Yellow No.5), quinoline yellow 104 (E104), sunset yellow 110 (E110, FD&C Yellow No.6), azorubine, carmoisine 122 (E122), amaranth 123 (E123), ponceau, brilliant scarlet 124 (E124), erythrosine 127 (E127, FD&C Red No.3), allura red 129 (E129, FD&C Red No.40), indigotine, indigo carmine 132 (E132, FD&C Blue No.2), brilliant blue 133 (E133, FD&C Blue No.1), green S, food green, acid brilliant green 142 (E142), fast green FCF 143 (E143, FD&C Green No.3), brilliant black 151 (E151), brown, chocolate brown 155 (E155)  Natural colours: (colors) Annatto (annatto extracts, bixin, norbixin, 160b, E160b) Preservatives: Sorbates: (sorbic acid 200, E200, sodium sorbate 201, E201, potassium sorbate 202, E202, calcium sorbate 203, E203) Benzoates, hydroxybenzoates, parabens: (including benzoic acid 210, E210, sodium benzoate 211, E211, potassium benzoate 212, E212, calcium benzoate 213, E213, ethyl para-hydroxybenzoate 214, E214, sodium ethyl para-hydroxybenzoate 215, E215, propylparaben 216, E216, propyl 4 hydroxybenzoate 217, E217, methylparaben 218, E218) Sulfites, bisulfites, metabisulfites: (200-228, sulphites, sulphur dioxide, sulfur dioxide 220, E220, sodium sulphite 221, E221, sodium bisulphite 222, E222, sodium metabisulphite 223, E223, potassium metabisulphite 224, E224, potassium sulphite 225, E225, calcium sulphite 226, E226, calcium bisulfite 227, E227, potassium bisulphite 228, E228) Nitrates & nitrites: (249-252, potassium nitrite 249, E249, sodium nitrite 250, E250, sodium nitrate 251, E251, potassium nitrate 252, E252 Propionates: (bread preservative, mould inhibitor 280-283: propionic acid 280, E280, sodium propionate 281, E281, calcium propionate 282, E282, potassium propionate 283, E283, 'natural' preservatives in bread, cultured or fermented wheat, dextrose, sugar, flour, whey or anything) Synthetic antioxidants: Gallates 310, 311, 312 (E310, E311, E312), tBHQ 319, E319, BHA 320, E320, BHT 321, E321 Flavour enhancers: (flavor enhancers) glutamic acid and all glutamates, MSG monosodium glutamate 620-625, yeast extract, hydrolysed vegetable protein HVP, disodium guanylate 627 (E627, DSG, GMP), disodium inosinate 631 (E631, DSI, IMP), ribonucleotides 635 (E635, I&G, nucleotides)  Flavours: (flavors)  Natural food chemicals: Salicylates: salicylic acid, sodium salicylate, acetylsalicylic acid Biogenic amines: vasoactive amines (tyramine, phenylethylamine, histamine and others) Glutamates:  Natural foods: Dairy: milk, yoghurt, cheese, butter, lactose-free milks Wheat or Gluten: (wheat, rye, barley, oats) Soy: Sugar free sweeteners:Sugar free sweeteners: polyols, sorbitol, mannitol

On this website, failsafe refers to foods that are Free of Additives and Low in Salicylates, Amines and Flavour Enhancers. Note that copyright applies to the commercial use of the term "failsafe" in the food and health context so as to control inappropriate use by the food and health industries.