The Safe Matrix.
An exhaustive catalogue of every ingredient that crosses the threshold of this kitchen — and every ingredient that does not.
The matrix is organized by stoplight. Green-light foods are the daily staples — fully cleared on all axes: inflammatory, genetic, gut, histaminic. Yellow-light foods are technically permitted but require either strict portion control or a specific preparation method to remain safe. Red-light foods are hard stops — they contain direct triggers, and there are no exceptions.
Use this page as a reference when planning a meal, ordering groceries, or evaluating an unfamiliar recipe. The Green column should furnish about 90% of the household pantry. The Yellow column should be approached with the discipline of a portion scale and a stopwatch. The Red column is to be treated as if those ingredients did not exist.
Green light
The daily staplesSafe, nutritious, and fully clear on all inflammatory, genetic, and gut-level criteria.
Proteins fresh / IQF only
- Chicken breast
- Chicken thighs
- Ground turkey
- Turkey breast
- Wild salmon flash-frozen at sea
- Wild halibut
- Wild shrimp
- Optimal Amino powder
Vegetables & aromatics
- Fennel bulb primary aromatic base
- Zucchini & summer squash
- Cucumbers
- Carrots
- Celery
- Asparagus
- Raw broccoli sprouts
Starches & complex carbs
- Sweet potatoes fully cooked, never raw
- Cassava root pure
Fats & oils
- Avocados
- Extra virgin olive oil
- Avocado oil
Fruits
- Fresh or frozen berries raspberry, blueberry, blackberry
- Fresh apples
- Fresh pears
- Fresh grapes
Aromatics & acids
- Fresh ginger primary sharp aromatic
- Fresh lemons
- Fresh limes
Fresh herbs
- Cilantro, basil, parsley
- Mint, dill
- Rosemary, thyme
- Sage, oregano
Spices
- Cumin
- Coriander
- Turmeric
- Ceylon cinnamon
- Pure sea salt
Yellow light
Proceed with cautionTechnically safe, but require strict portion control or a specific preparation method.
Cook before eating gut protection
- Mature broccoli steam, pressure, roast only
- Cauliflower same — never raw
- Cabbage braised or cooked, no raw slaw
Portion-controlled fruit fructose & FODMAP
- Peaches limit ½ to 1 cup, fresh or frozen
- Mangoes limit ¼ to ½ cup, fresh or frozen
Fat & condiment caps saturated fat watch
- Coconut oil use sparingly
- Coconut aminos use sparingly
- MCT oil 1 tbsp maximum per day
- Pork rinds watch total fat intake
- Cassava chips avocado / coconut oil only
Leftover discipline histamine protection
- Chicken bone broth keep volume moderate
- Cooked meat leftovers freeze immediately after cooking
- Cooked meat thaw rapidly right before eating; never multi-day in the fridge
Red light
Strict avoidanceHard stops. Direct triggers — alliums, nightshades, seeds, legumes, grains, histamine bombs, intolerances.
The alliums
- Onions red, white, yellow, green / scallion
- Garlic
- Leeks & shallots
- Onion powder & garlic powder
The nightshades
- Tomatoes incl. paste, sauce, ketchup
- White, red, yellow potatoes
- Bell peppers, jalapeños, serranos
- Eggplant
- Chili powder, paprika, cayenne, red pepper flakes
The seeds & their oils
- Chia, flax, sesame
- Sunflower, hemp, pumpkin seeds
- Tahini
- Canola, safflower, sunflower, sesame oil
The legumes & grains
- All beans black, pinto, garbanzo
- Peas & pea protein isolate
- Lentils
- Soy edamame, tofu, soy sauce
- All grains wheat, corn, oats, rice, quinoa
Dairy & eggs
- All dairy milk, cheese, butter, whey
- All eggs whole, whites, mayonnaise
Restricted meats
- Beef high arginine
- Canned fish salmon, tuna, sardines — histamine
- Cured meats, bacon, deli, jerky histamine & hidden spices
Fungi & algae
- All mushrooms
- All seaweed & kelp
All ferments
- Kimchi, sauerkraut
- Kombucha
- Kefir, yogurt
Dried fruit
- Dried mangoes, peaches, raisins, cranberries sulfites