5. Sourcing specification

The food list alone is not enough for donor-diet planning. Market quality is extremely heterogeneous: the same chapter title ("extra virgin olive oil", "kombucha", "nutritional yeast") can denote the highest quality or an adulterated, imitation-type product.

This appendix provides a short card per family: what to look for on the label, which certification indicates high value, what the signs to avoid are. The specifications were compiled from the Food Sources v1.5 chapters' contraindication and quality sections.

Organic vs. non-organic: The EWG "Dirty Dozen" list has high pesticide load — an organic choice is justified. The "Clean Fifteen" list is low — organic is not necessary.

Fresh vs. frozen: The polyphenol and vitamin C content of flash-frozen vegetables/fruits is often higher than that of the fresh version that has undergone long transport. From a donor-diet standpoint they are an equivalent choice.

Local vs. import: From the nitrate-NO axis standpoint (I.11 beetroot, I.18 spinach, I.13 radish), freshly picked leafy greens are more valuable — a seasonal local source is preferred.

Soaking and sprouting: The classic dry form + 8—12 hours of soaking + cooking dramatically reduces the phytate, GOS and trypsin-inhibitor content (Mubarak 2005 on mung bean, Ghavidel 2007 on lentil). For FODMAP-sensitive individuals, 12—24 hours of soaking + generous rinsing provides further improvement.

Organic labelling: Advantageous from a GMO-free guarantee standpoint (especially for soy derivatives; for II.3 bean it is not relevant since it is not GMO).

Canned vs. dried: Canned legumes (BPA-free lining!) are a quick solution — Na content should be checked. Soaked + cooked dried legumes are richer in flavor and offer more controlled GOS reduction.

Lupin (II.5): Allergen — EU-mandatory allergen labelling (Reg. 1169/2011). Anaphylaxis risk is increased in those with peanut allergy (cross-reactivity).

Raw vs. roasted: Roasting reduces enzyme activity and loses some polyphenols. The raw / "raw" / activated (soaked + dried) version has a higher bioactive content.

Aflatoxin risk (FDA 20 ppb): III.5 peanut + III.11 brazil nut + III.6—III.7 seeds — under high-moisture storage, Aspergillus flavus produces aflatoxin. Seeking a tested source is mandatory. Vacuum-packed, refrigerated products are safer.

Selenium (III.11 brazil nut): Site-dependent — nuts from the Brazilian Amazon soil contain 50—200 µg Se/nut; Mexican-Bolivian sources up to 1000 µg. Dosing: 1—2 nuts per day is sufficient (Se UL = 400 µg).

Tahini, poppy-seed paste, almond butter: Look for versions without added sugar and oil (only 100% seed). The "natural" label is not a guarantee.

Sulfite-free: SO₂ (E220) is used to preserve color — to be avoided by asthmatic or sulfite-sensitive individuals. Look for the "unsulphured" / "natural color" label: the brown color is a sign of natural drying (V.1 prune: light = sulfited, dark brown = natural).

Without added sugar: V.2 date, V.3 raisin — factory products often contain a "glucose-syrup coating" or "sugar powder". A "fruit only" list on the back.

Honey quality (V.4):

• Unpasteurized + live — only this contains the Lactobacillus spore and full enzyme matrix
• Manuka honey: certified MGO index (≥ 100 = moderate, ≥ 400 = high)
• Adulteration (sugar syrup): look at the crystallization — pure honey crystallizes within 2—6 months
• Infant under 1 year: PROHIBITED (botulism spore)

Organic + heavy-metal-tested: Mushrooms are accumulators — cadmium, lead, mercury concentrate from the environment. EU organic certification (EC 834/2007) is a strong guarantee.

Fresh vs. dried: Dried = more concentrated β-glucan + ergosterol. Stored in the dark, can keep for years.

Cultivated vs. wild: Wild-foraged versions of VI.9 porcini and VI.5 reishi have regional cesium-137 / heavy-metal accumulation (Chernobyl-affected zones are high). Organic cultivated is safer.

Vitamin D (VI.2 white mushroom): Mushrooms exposed to UV light have 100× the D2 content of normal mushrooms. "UV-treated" label.

Lentinan capsule (VI.1 shiitake): As an oncological adjuvant, pharmaceutical grade (IV formula) is required — dietary shiitake is not equivalent.

Organic + glyphosate-tested: Pre-harvest glyphosate spraying (ripening acceleration) is permitted for conventional grain — EWG tests show a 70% positive rate for American oats. Organic = no glyphosate.

Whole grain vs. refined: The bran + germ (fiber + arabinoxylan + ferulates) = microbiome-active fraction. "100% whole grain" labelling is mandatory — "multigrain" is not a guarantee.

Long sourdough (VII.16): ≥ 12—24 hours of sourdough aging reduces the fructan and increases the AXOS (Lappi 2010, Walton 2012). Factory "sourdough-flavored" bread is NOT equivalent.

Khorasan ancient wheat (VII.13): Protected origin (Kamut® registered brand) — Sofi 2014 Br J Nutr RCTs are based on the Kamut standard. Generic "khorasan" products have greater quality variability.

Quinoa (VII.9), amaranth (VII.12), buckwheat (VII.10): Saponin washing (at least 3× with cold water) is mandatory to remove bitterness. The "pre-washed" label is usually sufficient.

RS2 / RS3 (VII.14—VII.15): High-amylose corn starch (Hi-Maize® 260) is standardized. The RS3 content of homemade "cooked-cooled rice" is moderately reproducible (12—24 hours at 4 °C is optimal).

Unpasteurized + live = critical distinction:

Sauerkraut (VIII.1): "Lacto-fermented" + refrigerated storage. "Vinegared" sauerkraut is NOT fermented — there are no live microbes in it.

Yogurt (IX.1): EFSA-approved health claim only with ≥ 10⁸ CFU/g live starter. "Heat-treated yogurt" — pasteurized, without live LAB. "Probiotic yogurt" (BB-12, DN-173 010) with separate strain-specific claims.

Kefir (IX.2): Artisan kefir-grain origin (30+ species) ≠ industrial kefir (5—10 standardized strains). "Made from kefir grains" label.

Kombucha (XV.28): "Brewed traditionally" + presence of a live SCOBY. "Pasteurized kombucha" is only a postbiotic matrix, no live microbes.

Aged cheese (IX.3): Raw milk poses a Listeria risk — to be avoided in pregnancy. Aged cheese made from pasteurized milk (Cheddar 12+ months) is safe.

Tea (X.1—X.9):

• Organic = no pesticide + heavy-metal contamination (Chinese tea import is critical)
• Whole leaf > tea-bag dust (polyphenol content 2—3× higher)
• Matcha (X.1): ceremony grade ("tea-grade") vs. culinary grade. Origin-dependent L-theanine content (Uji region is the peak)
• Pu-erh (X.5): authenticity of the fermentation — "Sheng" (raw) vs. "Shou" (ripe) difference

Coffee (X.3):

• Specialty / single-origin = fresh roast (≤ 4 weeks) + high polyphenol
• Decaf: "Swiss water process" (CO₂ or water) vs. "solvent-decaffeinated" (methylene chloride) — the former is preferred
• Filter coffee > espresso/Turkish (because of the diterpene content — LDL increase)

Chicory coffee (X.4) and chicory root tea (X.10): The native chicory inulin content (12 g/day EFSA threshold) can only be achieved with native dried chicory powder — the roasted coffee substitute contains only ~ 0.5—2 g of inulin per cup.

Extra virgin olive oil (XI.1) — ADULTERATION RISK:

• Link UC Davis survey: 82% of California retail EVOO was adulterated (oxidized, refined, or mixed with other oil)
• Indicators of genuine EVOO: New Zealand / Australian certification > Italian IGP > Spanish PDO > generic
• Polyphenol content: "high-phenolic" EVOO ≥ 400 mg/kg (the bitter-peppery taste is its sign)
• Dark glass is mandatory — light oxidizes it
• Fresh pressing date (the "best before" is NOT the same as the pressing date)

Avocado oil (XI.7): Link US survey: of 22 products, 4 were genuine "extra virgin" — 82% adulteration. New Zealand / Australian PDO preferred.

Flaxseed oil (XI.4): A version stabilized with tocopherol or rosemary extract — 1 week at room temperature, 4—6 weeks refrigerated. "TBHQ-stabilized" is a sign of poor quality.

Pumpkin-seed oil (XI.8): "Steirisches Kürbiskernöl g.g.A." (PGI) registered trademark — authentic Styrian origin. Generic pumpkin-seed oil may be a blend.

Coconut oil (XI.6): "Virgin" / "cold-pressed" > "RBD" (refined-bleached-deodorized). But according to the Sacks 2017 AHA advisory, it is NOT recommended in everyday amounts.

MSC (Marine Stewardship Council) / ASC (Aquaculture Stewardship Council) — the main markers of sustainability.

Mercury ranking (FDA categories):

Wild vs. farmed salmon (XII.8): The nutrient profile of ASC-certified Norwegian / Scottish / Faroese farming = equivalent to wild Atlantic. Chilean and industrially underdeveloped sources are to be avoided.

Cold-chain-safe storage: Fatty fish (XII.5 herring, XII.7 tuna, XII.10 mackerel) are at risk of scombroid poisoning with poor chilling. Fresh or freshly frozen + with one's own cold chain is safe.

Caviar / fish roe (XII.9):

• CITES Appendix II protects wild sturgeon — only farmed sturgeon caviar is acceptable
• Wild Alaskan sockeye/coho ikura MSC-certified: an affordable alternative

Cod liver oil: Retinol content (1 tsp ≈ 12 µg vitamin A) — max. 1 tsp per day in pregnancy; stacking other retinol sources is dangerous.

Psyllium (XIII.1): "Whole husk" vs. "powder" have different viscosity. Indian PGI-origin (`Plantago ovata`) is the standard. With the powder form ≥ 1—2 glasses of water — risk of esophageal block!

Konjac (XIII.2):

• "Glucomannan powder" / "capsule": ACCEPTABLE with plenty of water
• "Konjac jelly cups" in a mini plastic cup: Link — choking deaths in infants and the elderly. ABSOLUTELY TO BE AVOIDED.

Gum arabic (XIII.3): EFSA E414 GRAS. "Acacia senegal" or "Vachellia seyal" origin — low viscosity, easily mixed into drinks/yogurt.

Agave inulin (XIII.4): FDA "no questions" GRAS (GRN 1019, 2023). "Agave syrup" ≠ "agave inulin" — the syrup is a high-fructose sweetener, NOT fiber.

Iodine standardization is mandatory — the µg/g value should appear on the label. An algae blend without standardization is a thyroid risk.

Spirulina (XIV.2) — contamination risk:

• Wild spirulina: microcystin risk due to other cyanobacterium contamination
• Controlled, indoor/closed-system cultivation (Hawaii, California, Greece, Taiwan) — safe
• Third-party-tested product (heavy metal + microcystin)
• NOT a B12 source (pseudo-B12 is inactive in humans)

Chlorella (XIV.3):

• "Broken cell wall" / BCW / CCW / micronized = mandatory (unbroken chlorella is barely absorbed)
• An active B12 source only for specific Japanese strains (should appear on the label)

Nori (XIV.4): Toasted "yaki-nori" for maximum B12 retention. Cold, dark storage.

Hijiki (XIV.6) — UK FSA, FSANZ, Canada, New Zealand warning: High inorganic arsenic content (10—80 mg/kg). The clinical risk-benefit weighting is strongly negative — other algae (wakame, arame) are preferred.

Kombu (XIV.1): Soaking (30—60 minutes) + cooking (15 minutes) leaches 99% of the iodine into the cooking liquid — regular consumption of kombu-dashi is to be avoided.

Organic + lead-tested (CRITICAL):

• Turmeric (XV.1): With Bangladeshi and Indian turmeric, lead addition (to enhance the yellow color) — Link. A controlled source is mandatory.
• Spice powders in general: EU regulation Pb < 0.1 mg/kg; third-party testing recommended.

Whole vs. ground: The essential-oil content of whole spices is preserved 5—10× longer during storage than that of ground ones. Freshly ground = higher bioactive effect.

Lavender (XV.25): The clinical dose is the standardized Silexan® (80 mg/day orally) — dietary lavender tea has a different profile.

Saffron (XV.30): Adulteration (safflower, turmeric) is common. "DOQ Mancha" (Spanish) / "Pampore" (Kashmiri) PGI certification. Crocin (red dye) ISO 3632 quality grading (category I = peak).

Star anise (XV.14): Illicium verum (Chinese) vs. Illicium anisatum (Japanese, neurotoxic) are macroscopically difficult to distinguish. GC-MS identification is mandatory for commercial batches.

Vanilla: Madagascar Bourbon vanilla (Vanilla planifolia) PGI — "vanillin" (synthetic) is not equivalent.

Dark chocolate (XVI.1):

• ≥ 70% cacao content = EFSA endothelial-claim level (200 mg flavanol/day)
• Cadmium contamination: Latin American (Ecuador, Peru) cacao has higher Cd content from the volcanic soil. EU 2019/regs Cd < 0.8 mg/kg for dark chocolate
• "Dutch process" / alkalized cacao: flavanol content reduced by 50—80% (Miller 2008 J Agric Food Chem)
• Single-origin > blend: more characteristic profile + traceability

Chicken egg (XVII.1):

• Hungarian shell code (0—3): 0 = organic, 1 = free-range, 2 = barn deep-litter, 3 = caged
• Organic (0) + free-range (1) preferred as donor-diet quality
• Omega-3 enriched (XVII.3): ALA vs. EPA+DHA — the long-chain fraction should appear on the label (clinically relevant)

Egg size: The yolk of a larger egg (M, L, XL) is not proportionally larger — medium (M) has a better yolk/white ratio from a donor-value standpoint.

Royal jelly (XVIII.1):

• 10-HDA content MANDATORY on the label — fresh/frozen: 1.4—2%, expired: < 0.3%
• Frozen storage > refrigerated > room temperature
• An allergen warning label is mandatory (Australian regulation since 1999)

Propolis (XVIII.2):

• Origin: European (birch/poplar/willow), Brazilian green (Baccharis), Brazilian red (Dalbergia) — different bioactive profiles
• CAPE (caffeic acid phenethyl ester) standardization for the European type
• Artepillin C standardization for the Brazilian green
• Contact dermatitis risk (1—3%) — patch test on first use

Bee pollen (XVIII.3):

• Infant under 1 year: PROHIBITED (botulism spore)
• Single-flower pollen vs. multi-flower blend — botanical origin on the label
• Anaphylaxis risk → first use with a small dose

For honey quality see: chapter V.4 honey.

FDA Consumer Advisory (1999, renewed 2009): "Eating raw sprouts could be risky."

For pregnant / immunocompromised / infant / elderly patients: RAW SPROUTS ARE PROHIBITED. Only thoroughly cooked (≥ 75 °C internal temperature) can be consumed.

Sprout Salmonella/E. coli risk ranking:

Home sprouting: Only from third-party-tested seeds, in a glass container, rinsed 2× daily. Never for commercial food purposes.

XIX.1 broccoli sprout extract (capsule): Standardized sulforaphane content (Nutramax SGS®, BroccoMax®) — clinical dose 10—30 mg sulforaphane equivalent.

Bone broth (XX.1):

• Pasture-raised / grass-fed bone > industrial caged farming
• 8—24 hours of cooking + acetic acid (an acidic pH matrix dissolves the collagen)
• Organic declaration + local source preferred
• Stored in a glass container, can be kept frozen
• Pre-processed "bone broth powder" is often a maltodextrin dilution — label reading is mandatory

Collagen hydrolysate (XX.2):

• Type I + III = skin-hair-nail (Proksch 2014 dose: 2.5 g/day)
• Type II = joint (UC-II non-denatured 40 mg/day, Bello 2006 hydrolyzed 10 g/day)
• Pasture-raised / grass-fed beef > pork > chicken (reduced allergen risk)
• Marine collagen / fish-skin gelatin (XX.3) — PROHIBITED for those with fish allergy

Nutritional yeast (XXI.1):

• B12-fortified MANDATORY labelling — the non-fortified version has negligible B12 content
• Inactivated (heat-deactivated) labelling — not fermenting
• A 2 tbsp (≈ 16 g) daily dose provides the B12 requirement

Brewer's yeast (XXI.2):

• Debittered = flavor-neutralized (hop acids removed)
• NOT a B12 source — a common lay misconception
• Saccharomyces boulardii ≠ brewer's yeast — a probiotic preparation, used clinically (Florastor, Enterol)

Order of label reading:

1. Ingredient list (order = decreasing by amount)
2. Certifications (organic / MSC / ASC / PDO / PGI / Fair Trade)
3. Origin / country of origin
4. Storage instruction (refrigerated / in the dark / frozen)
5. Expiration date + pressing / roasting date (if any)

Signs to avoid:

• "Natural flavour" — often synthetic
• "Vegetable oil" without a specific source — lower quality
• "Sugar-free" → polyalcohol (FODMAP in IBS!)
• Lack of an allergen warning for certain allergens (mustard, sesame from 2023)

Tightening of the donor-diet protocol: For patients in the donor program, food quality is critical. The "organic" label is a minimum threshold; products tested by a third party (independent lab) for heavy metals + pesticides are preferred. The "Slow Food" movement and the "Eat Real" certifications indicate similar quality.

The specifications reflect the state as of 2026-06-02. The market and the regulatory environment change continuously:

• New EU pesticide standards (Reg. 396/2005 updates)
• FDA Import Alert updates (especially 33-15 konjac; tea/spice lead content)
• EWG Dirty Dozen / Clean Fifteen annual update
• MSC / ASC status changes (stock rehabilitation)

As part of the donor-program protocol, an annual review is recommended.

Appendices A + B + C together enable full clinical decision support: A = what we target microbiologically → B = what must not be used in the given condition → C = what quality to source it in.