Refsum Food Guide
All the information provided below is based on the foods that have been analyzed for phytanic acid content in the past and clinical experience. The variety of foods and farming practices have changed significantly since the prior testing. Therefore, further funding is being sought to repeat previous analyses and analyze new foods to improve upon this guidance.
Meats & Dairy
The foods with the highest phytanic acid content are the meat and dairy products from cattle, sheep, lambs and goats. Organic products from these animals contain significantly more phytanic acid than the non-organic versions due to being grass fed.
Foods to Avoid
High Phytanic Acid
Meats
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Cattle (steak, beef, burgers)
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Sheep
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Mutton
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Lamb
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Goat
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Sausage containing beef
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Meatballs containing beef
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Cattle liver
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Sheep liver
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Lamb liver
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Pigs liver
Foods to Limit Moderate Phytanic Acid
Meats
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Duck/goose – limit to 80g per week
Foods to Eat
Low in Phytanic Acid
Meats
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Chicken
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Turkey
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Pork
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Bacon
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Pork sausages
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Ham
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Soya meat alternatives
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Tofu
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Eggs
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Chicken Liver
Foods to Avoid
High Phytanic Acid
Dairy
Dairy products from cows, sheep, goat such as:
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Cheese
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Milk
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Cream
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Yoghurt including fat free
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Butter
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Ghee
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Ice Cream
Foods to Limit Moderate Phytanic Acid
Dairy
Fat free milk (skimmed milk) – limit to 150ml daily
Fat free quark and fat free fromage frais can be eaten unless they contain added cream. These products should be limited to 50g day
Foods to Eat
Low in Phytanic Acid
Dairy
Non-dairy products made using soya, oats, rice and coconut would be good alternatives.
Any nut-based products should be limited to 30g per week.
Seafood
Oily fish and large fish such as tuna are also rich sources of phytanic acid.
Foods to Avoid
High Phytanic Acid
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Salmon
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Mackerel
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Herring
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Sardines
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Pilchards
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Trout
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Mullet
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Sea bass
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Fish oil supplements
Foods to Limit Moderate Phytanic Acid
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Tinned Dressed Crab – limit to 80g per week
Foods to Eat
Low in Phytanic Acid
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Cod
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Coley
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Haddock
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Crab
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Prawns
Vegetables / Fruits
Most cooked and raw vegetables, salad and fruit are low in phytanic acid. See below for recommendations of some vegetables which contain substances that are converted to phytanic acid and need to be limited.
Foods to Avoid
High Phytanic Acid
None known
Foods to Limit Moderate Phytanic Acid
Limit these to 50g per day:
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Red Pepper
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Yellow Pepper
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Rocket Salad (Arugula)
Foods to Eat
Low in Phytanic Acid
All other raw and cooked vegetables, legumes, salad, fruit are low in phytanic acid.
Other Food Products
Cereal products, like breakfast cereals, rice, quinoa and pasta do not contain significant amounts of phytanic acid.
Foods to Avoid
High Phytanic Acid
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Breads with dairy (e.g. brioche, croissants)
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Cereals with dairy
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Confectionary with dairy (e.g. milk chocolate, toffee, fudge)
Foods to Limit Moderate Phytanic Acid
Nuts and nut-based products (e.g. nut butters) should be limited to a total of 30g per week
Foods to Eat
Low in Phytanic Acid
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Breads without dairy
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Cereals without dairy
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Confectionary without dairy (e.g. dark chocolate, carob, chocolate that doesn’t contain milk)
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Rice
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Pasta
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Quinoa
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Seeds (e.g. sunflower, pumpkin, chia)
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Oils: Vegetable oil, corn oil, olive oil, sunflower oil, safflower oil, canola oil
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Honey, Maple Syrup
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Jelly
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Tea, coffee