FOOD AS MEDICINE CLIENT HANDOUT: UNDERMETHYLATION

UNDERMETHYLATED BIOTYPE FOOD TIPS

As an undermethylated individual, it’s important to limit high folate foods, but contrary to
popular belief, not all green leafy vegetables are high in folate.

Keep in mind that vegetarian diets are high in folate and are not a good choice for you.

They also do not supply the zinc and amino acids critical for brain health that you can only
get from animal protein.

In other words, we thrive on high protein diets.

Plant-based diets are also high in copper and with copper overload zinc becomes
imbalanced creating oxidative stress.

Avoiding gluten, refined sugars (table sugar, fructose, glucose, corn syrup, agave),
processed dairy, soy, industrially processed vegetable oils (soybean, corn, canola,
safflower and sunflower), and processed foods with preservatives, additives, and
colorings, greatly helps to facilitate the healing process.

Grass-fed meats, organic poultry, and fresh wild fish/seafood are safest for you since these
animals are not injected with hormones, antibiotics, dyes, and other chemicals that tend to
cause inflammation.

The same holds true for produce. Try to buy fresh and organic as much as possible,
preferably from your local farmer. Many farmer’s employ organic practices, but cannot
afford the certification, so be sure to ask about their farming methods.

Please refer to your individualized nutritional therapy protocol for your optimal foods list.

Copyright © 2015 Samantha Gilbert. All rights reserved.

Samantha Gilbert, CHNP, CNC | Nutritional Therapist | info@samanthagilbert.com | P: 415-794-5744 | SamanthaGilbert.com
FOOD AS MEDICINE CLIENT HANDOUT: UNDERMETHYLATION

HIGH FOLATE FOODS

VEGETABLES • Artichoke
• Asparagus
• Avocado
• Beet
• Broccoli
• Brussels sprouts
• Cardoon (artichoke thistle)
• Collards
• Corn (canned only)
• Daikon radish, dried
• Escarole
• Hariot verts (skinny French green beans)
• Mustard greens (tendergreen)
• Okra
• Peas, green
• Potato (low folate without skin)
• Romaine
• Spinach, all varieties
• Turnip greens
LEGUMES • All varieties: alfalfa, clover, peas, beans, lentils,
lupins, mesquite, carob, soybeans, peanuts, and
tamarind
• All product derivatives such as soy protein isolate,
pea protein, and hydrolyzed/textured vegetable
protein
FRUITS • Chayote
• Guava
• Durian
• Orange (fortified orange juice is very high)
• Mamee apple (South American apricot)
• Mango
NUTS AND SEEDS • Cashews
• Chestnut
• Hazelnut
• Sesame
• Sunflower
• Walnut, English
MEAT, POULTRY AND FISH • Conch (sea snails)
• Giblets: heart, gizzard, liver, and other visceral
organs
• Liver and kidney from all animals

Copyright © 2015 Samantha Gilbert. All rights reserved.

Samantha Gilbert, CHNP, CNC | Nutritional Therapist | info@samanthagilbert.com | P: 415-794-5744 | SamanthaGilbert.com
FOOD AS MEDICINE CLIENT HANDOUT: UNDERMETHYLATION

HIGH FOLATE FOODS

MILK, MILK PRODUCTS AND • Egg, goose

EGGS Fermented milk products from all animals:
• Aged cheeses of all types (especially blue cheese)
• Amasi
• Buttermilk, Chass
• Crème fraîche
• Fortified and processed milk products such as
• pasteurized milk and American cheese
• Kefir
• Lassi
• Sour Cream
• Yogurt
OTHER • All fortified and enriched foods and beverages
• Cottonseed kernels, flour and meal
• Beer
• Fake meat products
• Fresh pressed and pasteurized green vegetable
juices
• Kvass
• Leavening agents, yeast, baker’s yeast
• Meat extenders
• Semolina
• Vegetable juice cocktail, canned
• Wheat germ

Copyright © 2015 Samantha Gilbert. All rights reserved.

Samantha Gilbert, CHNP, CNC | Nutritional Therapist | info@samanthagilbert.com | P: 415-794-5744 | SamanthaGilbert.com