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A diet high in lysine and low in arginine can dramatically help certain health conditions, including those that present with cold sores. This list of high lysine low arginine foods is just the ticket! Get better fast by making some key dietary changes.
A dairy-free, anti-inflammatory diet that emphasizes lysine-rich foods can be very helpful for recovering from cold sores. This approach works by shifting the body’s balance of amino acids: lysine competes with arginine, which herpes relies on to replicate.
While most lists for healing mouth sores include inflammatory foods, this list is different because I’ve excluded foods like milk, soy and shellfish (very high in copper) because they’re not beneficial for anyone’s healing process — in my opinion.
Did you know
A high-lysine, low-arginine diet, while famous for managing cold sores, supports overall health, too! Lysine boosts collagen production for skin and joint health, accelerates wound healing, reduces anxiety and aids calcium absorption for bone strength. Lysine is vital for building connective tissue.
That doesn’t mean we don’t need arginine, too. Among its other important roles, arginine acts as a building block for protein and assists in removing waste products like ammonia from the body.
The ideal balance of arginine to lysine for most bodies is 1:1 or slightly more lysine, (0.90 to 1.18). Meats and most healthy foods are just slightly higher in lysine than arginine. Eating a diet that focuses on protein first (and with little sugar) helps to ensure the right balance.
Supplement Support
Supportive supplements may include:
- L-lysine, which directly influences the lysine–arginine balance — Here’s my favorite brand: effective, clean ingredients and affordable. (Up to 3,000 mg per day. Ideally, do not take a lysine supplement ongoingly, just for cold sore outbreaks. Instead, get the correct lysine ratio from your diet.)
- Vitamin B1 — Super inexpensive, can relieve itching and speed healing.
- Vitamin B12 (hydroxocobalamin and/or adenosylcobalamin)
- Engystol (homeopathic)
To use topically:
- Colloidal Silver Gel (also great for other first aid needs, like burns and wound healing)
- Some also find oregano essential oil to be helpful. If so, consider alternating it with the Silver Gel.
Foods high in lysine
Choose foods with a higher lysine-to-arginine ratio:
- Meat & Poultry: Chicken, turkey, beef, lamb
- Fish: Cod, sea bass, salmon (unless you’re trying to reduce vitamin A for improved health in other ways)
- Dairy: Yogurt (choose the best quality and Greek if you need more protein), Parmesan, butter (limit dairy in general)
- Eggs: Don’t overdo, as egg yolks contribute to vitamin A toxicity in the liver. Emphasize meat, and use eggs as a back-up if needed occasionally.
- Legumes: Lentils, beans (kidney, black, navy, Great Northern), chickpeas — All of these are a great source of dietary fiber and aid detoxing through the GI tract.
- Grains, Nuts & Seeds: Quinoa, amaranth, pumpkin seeds, macadamia nuts
- Vegetables: Potatoes, cauliflower, iceberg lettuce, celery, zucchini (peeled), cooked green beans, romaine hearts, asparagus, white carrots (in moderation)
- Fruits: Figs, plums, pears, apples (peeled or dried), Asian pears, prunes
- Miscellaneous: Dill, honey, canned bamboo shoots (drained)
As you see healing happen, reintroduce:
- Soaked oatmeal (simply soak for 20 to 30 minutes, or overnight if preferred)
- Soaked brown rice (soak 30 minutes or up to overnight in activated charcoal water; use 1/2 teaspoon AC; drain and rinse before cooking)
- Sourdough
- Carob-bean brownies
- Pomegranate, pineapple and honeydew melon (in moderation)
Free Printable PDF
Print the free PDF of this food list here.
Foods to Minimize or Avoid
Certain foods are best limited or avoided during recovery because they are high in arginine or promote inflammation:
- Low-quality red meat
- Nuts, seeds and peanuts
- White flour, corn
- Onions and caffeine
- Citrus fruits (lemons, limes, oranges etc)
- Rice and oats (at first; add in later)
- Coconut products and gelatin
- Chocolate, sugar
Why This Works
Lysine acts as an antagonist to arginine: Both amino acids compete for the same transporters in our cells, and increased lysine consumption reduces arginine availability.
Moreover, sugar can bind lysine and make it less available in the body, and stress can deplete lysine stores, making it harder to maintain a protective balance.
Several studies suggest that effective lysine supplementation combined with a low-arginine diet may reduce outbreak frequency and severity.
Practical Tip
For dry beans: Soak beans overnight, for a full 24 hours, in warm or room temp water. This step can increase their lysine levels and improve digestibility — giving you more of the amino acid that helps control outbreaks.
Cook soaked beans on High heat in pressure cooker 60 minutes, for perfectly cooked beans that are easier to digest.
For long term relief from cold sores
What to do if you never want a cold sore again? Consider the lowest toxin diet that allows your liver and other tissues to detox. Read more about it here.
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