Food Sensitivity Guide | Human Reset Project

🍃 Food Sensitivity Guide

This is a quick-reference guide for people who want to reduce dietary stressors, improve digestion, lower inflammation, and support overall resilience — without fear, perfection, or unnecessary restriction. Some items here are especially relevant for thyroid-sensitive or autoimmune-prone folks, but the core idea applies broadly: tolerance often improves with smarter prep methods

Common trigger foods (worth being aware of):
When people are troubleshooting symptoms (bloating, fatigue, skin flares, headaches, joint pain, congestion, mood swings, etc.), some of the most common “trial removals” include: gluten, dairy, soy, corn, alcohol,and often eggs or highly processed oils/additives. This guide doesn’t replace experimentation — it helps you make cleaner choices while you learn what your body loves.

How to use this:
Start with the foods ranked lower risk. If something you love shows up as higher risk, check the Prep Method and Cook Time — those details often make the difference between “nope” and “totally fine.”

Greens Vegetables Fruits Legumes Grains Nuts Seeds Spices Tea & Drinks

🥬 Greens (ranked best → worst)

Primary risk factor here is goitrogens (especially relevant for thyroid-sensitive people).

Why goitrogens matter:
Goitrogens are naturally occurring compounds found in certain plants (especially cruciferous vegetables) that can reduce iodine uptake in the thyroid. For many people, this isn’t a big deal. But if someone has thyroid sensitivity (or low iodine status), large amounts of raw goitrogenic foods can add extra strain.

The good news: goitrogens are heat-sensitive. Light cooking — even brief steaming — significantly reduces their activity. Many “higher-risk” greens don’t need to be avoided; they simply do better with thoughtful prep.

Food	Primary Risk Factor	Risk Level	Raw OK?	Prep Method	Cook Time	Notes
Romaine	Goitrogens	🟢 Low	Yes	Raw		Excellent daily base green.
Butter Lettuce	Goitrogens	🟢 Low	Yes	Raw		Very gentle and easy to digest for many people.
Green/Red Leaf Lettuce	Goitrogens	🟢 Low	Yes	Raw		Great rotation base greens.
Arugula	Goitrogens	🟢 Low	Yes	Raw		Peppery; Bitter greens stimulate digestion and bile flow, supporting gut health and nutrient absorption.
Endive / Radicchio	Goitrogens	🟢 Low	Yes	Raw		Bitter greens can be very supportive for digestion.
Basil	Goitrogens	🟢 Low	Yes	Raw		Use generously as greens (not just garnish). Naturally antimicrobial and calming, basil supports digestion and helps reduce oxidative stress.
Cilantro	Goitrogens	🟢 Low	Yes	Raw		Use generously as greens (not just garnish). Supports gentle detoxification and digestion, and may help bind certain environmental toxins.
Parsley	Goitrogens	🟢 Low	Yes	Raw		Use generously as greens (not just garnish). Rich in chlorophyll and vitamin C, parsley supports detox pathways and freshens digestion.
Kale	Goitrogens	🟡 Moderate	No	Steam then chill	Steam: 45–75 sec	Light cooking improves mineral availability while preserving antioxidants that support cellular and immune health.
Broccoli Leaf	Goitrogens	🟡 Moderate	No	Steam then chill	Steam: 45–90 sec	When cooked, broccoli leaves provide fiber and sulfur compounds that support detoxification and gut health.
Collard Greens	Goitrogens	🟡 Moderate	No	Steam then chill	Steam: 2–3 min	Steaming softens fibers and enhances calcium and magnesium absorption for bone and muscle support.
Spinach	Goitrogens	🟡 Moderate	Sometimes	Light cook preferred	Steam/Sauté: 1–2 min	Cooking reduces oxalates and concentrates iron and folate for better absorption.
Cabbage	Goitrogens	🟡 Moderate	No	Cooked preferred	Steam/Sauté: 3–6 min	Gentle cooking makes cabbage easier to digest while supporting gut lining and immune function.
Sauerkraut	Histamine	🟡 Moderate	Fermented			Rich in probiotics but can trigger histamine or immune reactions in sensitive individuals.
Mustard Greens	Goitrogens	🟡 Moderate	No	Cooked preferred	Steam/Sauté: 3–6 min	Cooking tames pungency while retaining compounds that support circulation and liver detox pathways.
Tatsoi	Goitrogens	🟡 Moderate	No	Cooked preferred	Steam/Sauté: 3–6 min	Light heat preserves antioxidants while improving digestibility and mineral uptake.

🥕 Vegetables (ranked best → worst)

This category blends a few common sensitivity patterns: nightshades, soy-based items, and general “easy wins” that tend to be well tolerated. Nightshade sensitivity varies widely — some people tolerate cooked forms well, while others benefit from avoidance during periods of inflammation.

Food	Primary Risk Factor	Risk Level	Raw OK?	Prep Method	Cook Time	Notes
Cucumbers	None	🟢 Low	Yes	Raw		High water content supports hydration and digestion while being naturally low in irritants.
Carrots	None	🟢 Low	Yes	Raw or cooked	Roast/Steam: 8–20 min	Rich in beta-carotene and gentle fiber, carrots support gut health and skin without triggering inflammation.
Celery	FODMAPs	🟢 Low	Yes	Raw or cooked	Sauté: 5–10 min (if cooked)	Hydrating and mineral-rich, supporting digestion and gentle detox.
Garlic	FODMAPs (fructans)	🟢 Low	Yes	Raw or cooked	1–3 min (sauté)	Antimicrobial and immune-supportive.
Green Onions	FODMAPs	🟢 Low	Yes	Raw or cooked	2–3 min (if cooked)	Easier-to-tolerate onion family member that supports flavor without heavy digestive load.
Zucchini	None	🟢 Low	Yes	Raw or cooked	Sauté: 4–6 min	Soft fibers and high water content make zucchini easy to digest and supportive of gut healing.
Squash (most types)	Carb load	🟢 Low	Usually	Cooked preferred	Roast: 25–45 min	Easily digestible carbohydrates that support energy and gut health when cooked.
Sweet Potato	Carb load	🟢 Low	No	Cooked	Bake: 45–60 min	Provides steady energy and beta-carotene, supporting gut and immune health.
Asparagus	FODMAPs (fructans)	🟡 Moderate		Best cooked	5–10 min (steam/sauté)	Supports liver detox and digestion but can cause bloating in sensitive individuals if eaten raw or in large amounts.
Beets	Sugars + oxalates	🟡 Moderate		Cooked preferred	30–45 min (roasted)	Supports liver detoxification and nitric oxide production for circulation.
Broccoli	Goitrogens + FODMAPs	🟡 Moderate		Lightly cooked	Bake: 5–8 min (steam)	Cooking improves digestibility while preserving sulfur compounds that support detox pathways.
Hearts of Palm	Individual tolerance	🟡 Moderate	Yes	Raw		While generally low-reactive, hearts of palm are fibrous and can be difficult for sensitive digestion if eaten in large amounts or raw.
Purple Onions	Individual tolerance	🟡 Moderate	Yes	Raw or cooked	Sauté: 6–10 min	Contain fermentable carbohydrates (FODMAPs) that may cause bloating or discomfort in sensitive individuals, especially when raw.
Potatoes	Nightshade	🟡 Moderate	No	Cooked	Boil: 15–25 min OR Roast 425°F: 30-45 min	Often well tolerated when properly stored (away from sunlight), peeled, and fully cooked. Avoid green or sprouted potatoes. Provides clean carbohydrates and potassium; best eaten with fat and salt.
Radish	Goitrogens (mild)	🟡 Moderate	Yes	Raw or cooked	5–10 min (if cooked)	Supports digestion and bile flow; cooking softens sharpness and improves tolerance.
Tomato	Nightshade	🔴 High	Yes	Raw or cooked	Simmer: 15–45 min	As a nightshade, tomatoes contain alkaloids that may promote inflammation or immune reactivity in sensitive individuals; often worth avoiding during sensitivity “reset” phases.
Eggplant	Nightshade	🔴 High	No	Cooked	Roast: 25–40 min	Nightshade alkaloids and lectins in eggplant can aggravate inflammation and digestive discomfort for some people; often worth avoiding during sensitivity “reset” phases.
Bell Peppers	Nightshade	🔴 High	Yes	Cooked preferred	Roast/Sauté: 8–20 min	Even when sweet, bell peppers are nightshades and may trigger immune or inflammatory responses in sensitive individuals.; often worth avoiding during sensitivity “reset” phases.
Edamame / Soybeans	Soy sensitivity	🔴 High	No	Cooked	Boil: 5–8 min	Soy is a common trigger; can also interfere with thyroid hormone uptake for some people.

🍓 Fruits (ranked best → worst)

Sensitivity patterns here are usually about sugar load and (for some people) lectin load.

Quick fruit note:
Fruit can be incredibly supportive — but higher sugar fruits can spike blood sugar and cortisol in some people, which can ripple into cravings, sleep disruption, and inflammation. If you’re feeling “off,” try starting with lower sugar fruits and see how you do.

Food	Primary Risk Factor	Risk Level	Raw OK?	Prep Method	Cook Time	Notes
Avocados	FODMAPs (sorbitol)	🟡 Moderate	Yes	Raw		Rich in healthy fats and potassium, supporting blood sugar stability and satiety when tolerated.
Apples	None	🟡 Moderate	Yes	Raw or cooked	10–15 min (stewed)	Fiber supports gut health; cooking improves tolerance.
Blueberries	None	🟢 Low	Yes	Raw		Low in sugar and rich in polyphenols, blueberries support gut health, brain function, and antioxidant defenses.
Blackberries	None	🟢 Low	Yes	Raw		Dense in antioxidants and fiber, blackberries support metabolic health and inflammation balance.
Cherries	Natural sugars + FODMAPs	🟡 Moderate	Yes	Raw		Anti-inflammatory compounds support joint and sleep health but may spike blood sugar.
Lemons & Limes	Minimal	🟢 Low/td>	Yes	Raw		Supports digestion, mineral absorption, and gentle detox.
Olives	Histamine	🟡 Moderate/td>		Brined/fermented		Healthy fats and polyphenols support cardiovascular and inflammatory balance.
Pears	FODMAPs (fructose)	🟡 Moderate/td>	Yes	Raw or cooked	10–15 min (stewed)	Gentle fiber supports digestion when tolerated.
Raspberries	None	🟢 Low	Yes	Raw		High fiber and low sugar help stabilize blood sugar while supporting digestion and gut bacteria.
Strawberries	None	🟢 Low	Yes	Raw		Low glycemic and rich in vitamin C, strawberries support skin, immune health, and blood sugar control.
Cranberries (unsweetened)	None	🟢 Low	Yes	Raw		Tart + low sugar; often used more like a “functional” fruit.
Bananas	High sugar	🟡 Moderate	Yes	Raw		Higher sugar; may spike cortisol for some people.
Grapes	High sugar	🟡 Moderate	Yes	Raw		Easy to overdo; treat like a “dessert fruit.”
Mango	High sugar	🟡 Moderate	Yes	Raw		Higher natural sugar can spike blood sugar and cortisol in sensitive individuals, especially when eaten alone or in large portions.
Plantains	Carb load	🟡 Moderate	No	Cooked	Bake/Fry: 10–25 min	High in starch and carbohydrates, plantains can raise blood sugar significantly and may feel heavy on digestion outside of active or well-balanced meals.
Jackfruit	Carb load	🟡 Moderate	Yes	Cooked preferred	Simmer: 20–40 min	Very high in carbohydrates and natural sugars, jackfruit can overwhelm blood sugar regulation and digestion for some people when eaten frequently or in large portions.
Goji Berries	Nightshade	🔴 High	Yes	Raw		Goji berries belong to the nightshade family and can be immune-stimulating, making them problematic for people with autoimmune or inflammatory sensitivities.

🫘 Legumes (ranked best → worst)

Primary risk factor here is usually lectins (and overall digestibility).

Why lectins matter:
Lectins are proteins found in many plants (especially legumes and some grains) that can irritate the gut in sensitive people when foods are under-prepared. Many people tolerate lectins just fine — but if digestion is fragile, symptoms can show up as bloating, gas, fatigue, skin flares, or a general “inflammation-y” feeling.

The good news: lectins are highly responsive to prep. Soaking + rinsing + pressure cooking is one of the best “low-effort / high-impact” upgrades you can make.

Food	Primary Risk Factor	Risk Level	Soak Time	Sprout Time	Cook Time	Notes
Red Lentils	Lectins	🟢 Low	Optional 2–4 hrs	12–24 hrs	8–12 min (unsprouted) / 5–7 min (sprouted)	Lowest-risk lentil; Naturally lower in lectins and quick to cook, red lentils are one of the easiest legumes to digest and a great entry point for sensitive systems.
Mung Beans	Lectins	🟢 Low	8-12 hrs	24-48 hrs	30-40 min (unsprouted) / 15-20 min (sprouted)	One of the easiest legumes to digest; sprouting significantly reduces lectins and gas-forming compounds. Excellent for sensitive guts.
Beluga Lentils	Lectins + phytic acid	🟡 Moderate	8–12 hrs	24–36 hrs	25–30 min (unsprouted) / 10–15 min (sprouted)	Higher lectin and fiber content means beluga lentils benefit greatly from soaking and thorough cooking to improve tolerance and digestion.
Adzuki Beans	Lectins	🟡 Moderate	12 hrs	24–48 hrs	45–60 min (unsprouted) / 30–40 min (sprouted)	One of the most gut-friendly beans.
Quinoa	Saponins + phytic acid	🟡 Moderate	6–8 hrs	12–24 hrs	12–15 min (unsprouted) / 8–10 min (sprouted)	Though technically a seed, quinoa contains saponins and lectin-like compounds that can irritate digestion unless well rinsed, soaked, and cooked; Rinse well even after soaking.
Chickpeas	Lectins + oligosaccharides	🟡 Moderate	12–24 hrs	24–48 hrs	60–90 min (unsprouted) / 40–60 min (sprouted)	Dense in lectins and fermentable carbohydrates, chickpeas often require extended soaking and pressure cooking to reduce bloating and digestive stress.

🍚 Grains (ranked best → worst)

Not all grains are problematic — choosing lower-lectin, gluten-free options and using soaking or sprouting can dramatically improve tolerance.

Food	Primary Risk Factor	Risk Level	Soak Time	Sprout Time	Cook Time	Notes
White Rice	Minimal	🟢 Low	Optional 2–4 hrs		15–20 min	Lowest anti-nutrient load; very gut friendly.
Basmati Rice	Minimal	🟢 Low	4–6 hrs	12–24 hrs (optional)	12–15 min (unsprouted) / 10–12 min (sprouted)	Naturally lower in arsenic and higher in amylose, basmati rice supports stable blood sugar and gentle digestion, especially when soaked or sprouted.
White Jasmine Rice	Minimal	🟢 Low	Optional		15–18 min	Low in anti-nutrients and easy to digest, jasmine rice provides quick energy with minimal digestive burden.
Brown Rice	Phytic acid + Lectins	🟡 Moderate	8–12 hrs	24–48 hrs	35–45 min	The intact bran contains higher lectins and phytic acid, making brown rice more demanding on digestion unless properly soaked and sprouted.
Wild Rice	Fiber + resistant starch	🟡 Moderate	Optional 4 hrs		45–60 min	Not really a rice - this is a grass seed; more robust digestion required.
Couscous	Gluten + Lectins	🔴 High	Optional 2–4 hrs		15–20 min	Couscous (wheat-based) – Contains gluten and wheat lectins that may trigger inflammation, digestive distress, or immune activation in sensitive individuals.

🥜 Nuts (ranked best → worst)

Most nuts contain phytic acid, enzyme inhibitors, or mold risk; only a few qualify as consistently low-risk for sensitive systems. Rotation and portion size matter as much as preparation.

Food	Primary Risk Factor	Risk Level	Soak Time	Sprout Time	Notes
Macadamia Nuts	Minimal	🟢 Low			Macadamias are low in phytic acid, very low in omega-6 fats, and rarely associated with mold or histamine reactions, making them one of the most well-tolerated nuts for sensitive individuals.
Pili Nuts	Minimal	🟢 Low			Pili nuts are naturally low in phytic acid and lectins and rich in magnesium and healthy fats, making them easier to digest than many common nuts when sourced fresh and properly stored.
Hazelnuts	Mold + histamine issues	🟡 Moderate	8–12 hrs	12–24 hrs	Prone to mold and histamine reactions, hazelnuts can trigger symptoms in sensitive individuals despite otherwise favorable fat content.
Chestnuts	Starchy and mold-prone	🟡 Moderate	6–8 hrs		Higher starch content and susceptibility to mold make chestnuts more digestively demanding than most nuts, especially when eaten frequently.
Pecans	Phytic acid (low–moderate)	🟡 Moderate	6–8 hrs	12–24 hrs	Lower in phytic acid than many nuts but still fibrous, pecans benefit from soaking to improve digestibility and reduce digestive load.
Walnuts	Phytic acid + oxidation	🟡 Moderate	6–8 hrs	12–24 hrs	Rich in omega-3s but prone to oxidation and mold, walnuts digest best when soaked, sprouted, and consumed fresh.
Brazil Nuts	Selenium	🟡 Moderate	6–8 hrs	12–24 hrs	Limit to 1–2/day due to selenium load; Soaking helps digestion.
Almonds	Phytic acid + enzyme inhibitors	🔴 High	8–12 hrs	24 hrs	Best blanched (skins removed); High levels of phytic acid and enzyme inhibitors can make almonds difficult to digest for sensitive individuals, even with soaking.
Pistachios	Phytic acid + lectins	🔴 High	8–12 hrs	24–36 hrs	More prone to mold and higher in lectins, pistachios can trigger digestive or inflammatory reactions despite preparation.
Cashews	Lectins + mold risk	🔴 High			Naturally high in lectins and belonging to the Anacardiaceae family (the same family as poison ivy), cashews can provoke immune or inflammatory responses in sensitive individuals.Commercial 'raw' cashews are steam-treated; commonly problematic.
Peanuts	High lectins + mold	🔴 High	12–24 hrs		Technically a legume, peanuts are high in lectins and mold-related toxins, making them one of the most inflammatory and reactive foods for sensitive systems.

🌻 Seeds (ranked best → worst)

Seeds are naturally protected by anti-nutrients that help them survive until sprouting conditions are right. Soaking (and sprouting where appropriate) helps neutralize these compounds, improving digestion and mineral availability.

Food	Primary Risk Factor	Risk Level	Soak Time	Sprout Time	Notes
Chia Seeds	Minimal	🟢 Low	10–30 min	N/A	When hydrated, chia seeds provide gentle soluble fiber and omega-3s that support gut health and blood sugar stability.
Flax Seeds	Minimal	🟢 Low	10–30 min (or grind fresh)	N/A	Grinding improves nutrient absorption; soaking can help if digestion is sensitive.
Hemp Seeds	Minimal	🟢 Low	Optional (2–4 hrs)	N/A	Naturally low in anti-nutrients and rich in balanced omega fats, hemp seeds are easy to digest and supportive of hormonal and inflammatory balance.
Pumpkin Seeds	Phytic acid	🟡 Moderate	8–12 hrs	1–2 days (optional)	Higher phytic acid content means pumpkin seeds digest best when soaked and sprouted, which improves mineral absorption and tolerance.
Sunflower Seeds	Omega-6 dominance + phytic acid	🟡 Moderate	8–12 hrs	1–2 days (optional)	High omega-6 content and phytic acid mean sunflower seeds can promote inflammation if eaten frequently, but soaking and rotation improve tolerance.
Sesame Seeds	Strong allergenic potential + phytic acid	🔴 High	8–12 hrs	1–2 days	Sesame is a common allergen and naturally high in phytic acid, making it more likely to trigger immune or digestive reactions in sensitive individuals.; often best avoided during reset phases.

🧂 Spices (ranked best → worst)

Spices can be powerful allies — the key is matching intensity to your body’s current capacity.

Food	Primary Risk Factor	Risk Level	Notes
Turmeric	Minimal (high doses may irritate sensitive digestion)	🟢 Low	Supports blood sugar balance and anti-inflammatory pathways.
Cinnamon	Minimal (coumarin in excess)	🟢 Low	Supports digestion and reduces gas and bloating.
Dill	Minimal	🟢 Low	Potent anti-inflammatory and antioxidant compounds support joint, gut, and immune health, especially when paired with gentle heat or fat.
Ginger	Minimal (can be stimulating in very large amounts)	🟢 Low	Enhances digestion and nutrient absorption in small amounts.
Black Pepper	Piperine (gut stimulant)	🟡 Moderate	Supports digestion, circulation, and nausea relief while providing warmth without triggering nightshade-related inflammation.
Cacao Nibs	Stimulants (theobromine) + histamine potential	🟡 Moderate	Rich in antioxidants but mildly stimulating, cacao nibs can affect sleep, cortisol, or histamine balance in sensitive individuals when overused.
Cayenne Pepper	Capsaicin (potent stimulant to nerves and digestion)	🟡 Moderate	Capsaicin can enhance circulation, digestion, and metabolic signaling; therapeutic in small, intentional doses, especially for circulation and digestion, but it is best approached mindfully in autoimmune or inflammatory contexts.
Chili Powder	Nightshade alkaloids + capsaicin	🔴 High	Contains nightshade compounds that may promote inflammation or immune reactivity in sensitive individuals, particularly when consumed frequently.
Paprika	Nightshade alkaloids	🔴 High	Though milder in heat, paprika is still a nightshade and may contribute to inflammation or sensitivity in people reacting to this plant family.

🍵 Tea & Drinks (ranked best → worst)

Even healthy beverages can become stressful when they overstimulate the nervous system or immune response.

Food	Primary Risk Factor	Risk Level	Raw OK?	Prep Method	Cook Time	Notes
Herbal Teas	Minimal	🟢 Low	Yes	Steep: 5–10 min	Steep: 5–10 min	Naturally caffeine-free, herbal teas support hydration and gentle therapeutic effects without overstimulating the nervous or immune systems.
Matcha	Caffeine + concentrated catechins	🟡 Moderate	Yes	Whisk with hot water		Highly concentrated green tea compounds and caffeine can overstimulate cortisol and the nervous system in sensitive individuals, especially when consumed daily or on an empty stomach.
Kombucha	Fermentation byproducts (histamine), sugar, and yeast	🔴 High	Yes			Fermentation, residual sugars, and yeast make kombucha a common trigger for histamine reactions, gut imbalance, and immune flares in sensitive people.
Smoked Teas	Polycyclic aromatic hydrocarbons (PAHs) from smoking process	🔴 High	Yes	Steep: 3–5 min	Steep: 3–5 min	Smoke exposure introduces compounds that can increase oxidative stress and inflammation, making smoked teas more taxing for sensitive or detox-focused systems.