Ixcela Reference: Foods Lists Use this chart in addition to the foods that are recommended in the Nutrition Recommendations of the Ixcela report. This list includes a variety of foods for each list.

Food Groups Examples (The lists of foods below do not account for all dietary Metabolites that can trigger restrictions and preferences.) these food recommendations

Tryptophan- Protein-dense: poultry, salmon, eggs, whey protein, dairy, seeds, ● Tryptophan Rich Foods walnuts, mung beans, kidney beans, soy ● Serotonin ● Kynurenine ● Total indoxyl sulfate Fruits and vegetables: kiwis, plums, bananas, broccoli, cauliflower,

eggplant, tomato, spinach

Gut Healthy Purine- Anchovies, sardines, mackerel, mussels, scallops, shellfish, organ ● Uric acid Rich Foods meat (liver), wild game meats, poultry ● Xanthine ● 3-methylxanthine Plant-based sources: dried beans, lentils, peas, mushrooms, cauliflower, small amounts of caffeine

Purine-Rich Foods Processed foods (chips, pork rinds, cheese curls, pastries, cookies, ● Uric acid to Avoid etc.), fatty cuts of meat, fructose-sweetened beverages and foods, ● Xanthine alcohol (including beer) ● 3-methylxanthine

Fibrous foods Kale, collard greens, arugula, cabbage, bok choy, spinach, carrots, ● Indole-3-propionic acid (Act as prebiotics) parsnips, beet root, artichoke, jerusalem artichoke, avocado, ● Indole-3-lactic acid broccoli, cauliflower, brussels sprouts, kohlrabi, fennel, zucchini, ● Indole-3-acetic acid celery, cucumber, green beans, pepper, squash (all varieties), ● Total indoxyl sulfate sweet potatoes, yams, onions, leeks, lentils, beans, chickpeas, apples, berries, nuts, seeds, flax seeds, barley, cinnamon, quinoa, oats, etc.

Fermented Foods Kimchi, sauerkraut, fermented pickles, plain yogurt, low-sugar ● Indole-3-propionic acid (Contribute to healthy kefir, coconut yogurt, miso paste, low-sugar kombucha, tempeh ● Indole-3-lactic acid gut microbiome) ● Indole-3-acetic acid

Protein-Rich Foods Poultry, tuna, salmon, sardines, eggs, shrimp, hard cheese, lean ● Uric acid to increase Tyrosine meat, whey protein, quinoa, lentils, pea protein, hemp seeds, ● Xanthine pumpkin seeds, almonds, pistachios, and peanuts ● 3-methylxanthine

Antioxidant-rich Dark leafy greens (spinach, kale, arugula, chard), red cabbage, ● Xanthine foods beets, blueberries, blackberries, strawberries, acai, raspberries, ● Uric acid goji berries, pecans, walnuts, cocoa, turmeric ● Kynurenine

Vitamin C-rich foods Broccoli, brussels sprouts, cauliflower, red peppers, spinach, ● Xanthine cabbage, sweet potatoes, citrus fruit (orange and grapefruit), ● Uric acid tomatoes, squash, berries, black currants, kiwis ● Kynurenine

Hydration Water, herbal tea, unsweetened carbonated water ● Total indoxyl sulfate ● 3-methylxanthine ● Uric acid ● Xanthine

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