What Can I Eat On A Mold Free Diet?

A mold allergy is caused due to an abnormal response to mold spores. This triggers symptoms that may be very similar to symptoms caused by other allergies. While there is no cure for the allergic rhinitis or other conditions caused by mold allergy, there are certain medications that will help in easing the symptoms. Following a mold free or a low mold diet can help in preventing exposure to mold allergy.

What Can I Eat On A Mold Free Diet?

The foods that are safe to be had on a mold free diet may include-

  • Eating meat and fish when it is still very fresh will reduce your risk of a mold allergy
  • Try not to keep them for more than 24 hours.
  • Go for fresh or frozen fruit, in place of dried fruit
  • Store the food carefully, so that it does not develop mold
  • Avoid eating leftover food
  • Buy small quantities of fruits and vegetables and consume immediately
  • Same goes for canned foods and juices, as mold tends to grow in sugary foods
  • Yeast is to be avoided, and while avoiding bread completely is not needed, you can eat breads that are yeast- free like tortillas and flatbreads
  • Low carb vegetables like broccoli, cauliflower, spinach, kale, cabbage, cucumber, peppers, fresh tomatoes, onion, garlic etc. can be freely eaten
  • Nuts and seeds like sunflower seeds, pumpkin seeds, flax seeds, chia seeds, almonds can be had freely
  • Eat healthy fats like olive oil, coconut oil, coconut milk, ghee etc.
  • Drink filtered water, mineral water and fresh vegetable juice

Vinegar And Cheese

  • Vinegar and cheese are a prime ingredient in many store- bought dressings and sauces
  • It is better to make your own dressings and sauces and replace vinegar with lemon or lime juice
  • Try using olive oil for dressings
  • While cheese is a potential source of mold allergy, yogurt is completely safe and is a good source of calcium


Alcohol is to be avoided as well, however, distilled liquors like gin, vodka and whisky contain a low amount of mold compared to wine and beer and can be had in moderation

This is because of the distillation process and a high alcohol content

Other Tips

  • A diet generally healthy and full of nutrients is always good
  • Avoid any processed and packaged foods, as these tend to develop mold growth more so than other foods
  • Avoid very sugary foods
  • Eat plenty of fresh greens, vegetables and fruits. Avoid storing them for too long
  • Drink plenty of water and stay properly hydrated throughout the day.

Mold is a common occurrence; it is very difficult to avoid it in daily life. However, the risk for a mold reaction can be reduced significantly by checking out all foods for mold and avoiding such foods and others that are known to you. Cheese, mushrooms and fermented products may find themselves on your to-avoid list.

The most common food sources of mold include-

  • Cheeses
  • Mushrooms
  • Vinegar
  • Buttermilk
  • Sour milk
  • Sour cream
  • Beer
  • Wine

Other foods to be avoided may include-

  • Sour bread like pumpernickel
  • Breads made with a lot of yeast
  • Soy sauce
  • Sauerkraut
  • Smoked meat and fish
  • Dried fruits
  • Mold can also grow in fresh or canned fruits and vegetables and meat
  • Make sure to not store them for too long and use them when they are still fresh.

A mold allergy is an abnormal allergic response to mold spores. Mold and mildew are types of fungi. The seeds of this mold are called pores and they travel in the air, sometimes when the air is dry and otherwise when the air is damp and humid. In some people, inhaling these mold spores may start an allergic reaction, which may cause symptoms very similar to many other allergies. The symptoms of mold allergy may include sneezing, runny and itchy eyes, runny nose etc.

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