STANDARD Low-FODMAP Diet Food List Safe Caution Avoid

Healthy Gut, Healthy You STANDARD Low-FODMAP Diet Food List Food Groups Safe Caution Avoid

alfalfa, bamboo shoots, bean ancho chile, artichoke, asparagus, shoots, bok choy, carrot, choko, beetroot, broccoli, brussels choy sum, endive, ginger, green sprouts, cabbage, cauliflower, beans, lettuce, olives, parsnip, chipotle chile, eggplant, fennel, celery potato, pumpkin, red capsicum garlic, green capsicum (bell (bell pepper), silver beet, spinach, pepper), leek, mushroom, okra, Vegetables squash, swede, sweet potato, taro, onion (all), shallots, spring onion, tomato, turnip, yam, zucchini sweet corn

banana, blueberry, boysenberry, apple, apricot, avocado, canteloupe, cranberry, durian, blackberry, cherry, custard apple,

grape, grapefruit, honeydew longon, lychee, mango, nashi, melon, kiwifruit, lemon, lime, nectarine, peach, pear, persimmon, mandarin, orange, passionfruit, plum, prune, watermelon, Fruit pawpaw, raspberry, rhubarb, tinned fruit in natural juice, rockmelon, star anise, strawberry, concentrated fruit sources, large tangelo serves of fruit, dried fruit, fruit juice

canned kidney beans, sprouted baked beans, black beans, mung beans chickpeas, kidney beans, lentils,

soy beans Legumes (only in small quantities)

& &

pistachio SEEDS Nuts

gluten-free bread or cereal

products, 100% spelt bread, rice, wheat and rye, in large amounts oats, polenta, arrowroot, millet, eg. bread, crackers, cookies,

Grains psyllium, quinoa, sorgum, couscous, pasta sprouted barley, tapioca

Meat

Any containing breading, Poultry gravies, stocks, broth, Fish and Seafood sauces or marinades prepared Eggs with unsafe ingredients Protein Bacon (without high-fructose (read the ingredient list!) corn syrup or fructose)

lactose-free milk*, oat milk*, rice milk*, soy milk*, hard cheeses, milk from cows, goats or sheep,

brie, camembert, yoghurt: lactose- coconut milk custard, ice cream, yoghurt, free varieties, ice-cream soft unripened cheeses substitutes, gelati, sorbet, butter DAIRY (only in small quantities) eg. cottage, cream, mascarpone, substitutes, olive oil ricotta

*check for additives

www.drruscio.com Healthy Gut, Healthy You STANDARD Low-FODMAP Diet Food List Food Groups Safe Caution Avoid

sugar (sucrose), golden syrup, fructose, high fructose corn syrup, glucose, artificial sweeteners not maple syrup*, molasses corn syrup, fruisana, sorbitol ending in ‘-ol’, treacle (420), mannitol (421), isomalt (only in small quantities) (953), maltitol (965), xylitol (967) Sweeteners

basil, chili, coriander, ginger, chicory, dandelion, garlic, inulin, lemongrass, marjoram, mint, onion oregano, parsley, rosemary, thyme and other Seasonings Seasonings