Best and Worst Foods for Herpes

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If you’re managing Herpes, Epstein Barr or Shingles, your diet plays a crucial role. With decades of experience and a Primary Immunodeficiency, I’ve learned firsthand how powerful food choices are in controlling HSV outbreaks

Herpes Diet is Based on Arginine vs. Lysine

As I write and speak about Herpes and Shingles in this post and my Primal Diet – Modern Health Podcast, the quantity of the amino acids Arginine vs. Lysine is the KEY.

• Arginine feeds all Herpes viruses — including HSV, Epstein Barr, Shingles, and Chickenpox.
• Lysine blocks viral replication without medications like Valtrex.
• Reducing high-Arginine foods, managing your stress, and taking Lysine daily (even once Arginine is low) can be helpful.

This chart shows the ratio of Arginine to Lysine and their quantities in most foods. Minimize high Arginine foods if they don’t also have high levels of Lysine.

Worst Foods for Herpes

Avoid or limit these, especially during outbreaks or prodromal symptoms:

• Nuts and seeds (almonds, sunflower seeds, etc.)
• Chocolate
• Coconut (flour, flakes, yogurt & cream— the oil is OK!)
• Grains (wheat, oats, corn, rice, quinoa)
• Beans & legumes (some are high in Arginine)
• Bone broth & gelatin
• Many protein powders (especially those without amino acid quantities listed)

Common health foods like almond flour and nut-based protein bars can be Herpes outbreak triggers due to their Arginine load.

Best Foods for Herpes Support

Choose foods rich in Lysine and low in Arginine to help keep viruses dormant:

• Animal proteins: meat, fish, poultry. These foods are the very best – rich in Lysine and low in Arginine.
• Vegetables (non-starchy), which include:
  • Cruciferous Vegetables such as broccoli, Brussels sprouts, cabbage, and cauliflower.
  • Leafy Green Vegetables such as spinach, kale, and collard greens.
  • Also bell peppers, garlic, onions, and mushrooms.
• Tubers: sweet potatoes, yams
• Healthy Fats: olive oil, coconut oil, ghee, fats from pastured meats
• Eggs and moderate fruit (be sure to watch the sugar)

Tubers, healthy fats, eggs, and fruit are mostly neutral in their Lysine-Arginine ratio, but are great foods in an anti-inflammatory diet. Focus on whole, nutrient-dense meals to naturally support your immune system.

📌 For detailed food lists and supplement protocols, purchase my Herpes Relief Guide. It provides a complete 90-minute guide to managing Herpes, including the best foods and supplements, as well as helpful suggestions and coupons.

Hidden Herpes Triggers

Stress!

• Stress suppresses immune function, making it the second biggest Herpes trigger after Arginine.
• Chronic stress can activate dormant viruses like Epstein Barr and HSV.
• My favorite natural stress remedy is Passion Flower – it is calming, sleep-supportive.

This article explains why Stress is a Herpes Trigger. 

Sugar & Caffeine

• These weaken immune defenses and increase inflammation.
• Limit or remove both sugar and caffeine during outbreaks to gain control.

Need a Consult to Review Foods and Gain Support?

Contact me here for Consult options. I talk every week with distance and local San Antonio clients needing help with their immune systems, stress and more.