Healthy Gut, Healthy You Vegetarian Low-FODMAP Diet Food List  Items with this symbol are not typically included in a traditional paleo diet, so if you choose to consume them, pay close attention to how you feel. For some people they can be irritating and inhibit gut healing, so if you think they may be causing you a problem, take them out and see how you react. If you choose to include them for added protein or calories, do so at your own discretion and be sure to listen to the signals your body is giving you. Food Groups Safe Caution Avoid

Olives Alfalfa Parsnip Bamboo shoots Pickles (without Bean sprouts Avocado (polyol) Artichoke (fructose) sugar) Bell peppers Beetroot (fructans) Asparagus (fructose) Plantains (capsicums) Broccoli (fructans) Cabbage (fructans)

(green, verdes) Bok choy Brussels sprouts (fructans) Garlic (fructans) Rutabaga Carrot Butternut pumpkin (fructans) Jerusalem artichoke (fructans) (swede) Cassava/Yuca Cauliflower (polyol) Leeks (fructans) Spinach Cherry Celery (polyol) Okra (fructans) Spring onion tomatoes Fennel bulb (fructans) Onions (fructans) (green part Chives Green peas (fructans) Shallot (fructans) only) Cucumber Guacamole (polyol) Snow peas (fructans, polyols) Swiss chards Vegetables Eggplant Mushrooms (polyol) Sugar snap peas (fructose) (silverbeet) Endive Sauerkraut (fructans) Raddichio (fructans) Taro Ginger Sweet Potatoes/Yams (polyol), Tomato sauces & paste Tomatoes Green beans Wheat grass (fructose & fructans) Turnip Kale Zucchini Lettuce White Potatoes

es Dulse l Nori Kelp Wakame SEA SEA Kelp noodles

Vegetab Agar agar

Banana (unripe) Apples (fructose and polyol) Blueberry Apricots (polyol) Cantaloupe (rock melon) Banana (ripe) Honeydew melon Blackberries (polyol) Kiwifruit Grapefruit Cherries (fructose and polyol)

Lemon Longon (polyol) Dried fruits (fructose) Lime Lychee (polyol) Fruit juices (fructose) Mandarin Rambutan (polyol) Grapes (>15/serving; fructose) Orange Grapes (10-15/serving; fructose) Mango (fructose) Fruit Papaya Nectarines (polyol) Passionfruit *with moderation Peach (polyol) Pineapple Pears (fructose and polyol) Raspberry Persimmon (polyol) Rhubarb Plum (polyol) Strawberry Watermelon (polyol, fructose)

Adzuki beans Red Kidney Beans (canned) Chickpeas

 Sprouted mung beans Red Kidney Beans (dried)

Legumes Lentils

www.drruscio.com Healthy Gut, Healthy You Vegetarian Low-FODMAP Diet Food List  Items with this symbol are not typically included in a traditional paleo diet, so if you choose to consume them, pay close attention to how you feel. For some people they can be irritating and inhibit gut healing, so if you think they may be causing you a problem, take them out and see how you react. If you choose to include them for added protein or calories, do so at your own discretion and be sure to listen to the signals your body is giving you. Food Groups Safe Caution Avoid

Most nuts and nut butter (cashews, macadamia, pecans, Pistachios (fructans) pine nuts, walnuts, pumpkin Almonds Nuts seeds, sesame seeds, sunflower Hazelnuts seeds)

100% spelt bread Rice Oats Polenta

Arrowroot Wheat and Rye (in large amounts Millet  eg. bread, crackers, cookies, Psyllium couscous, pasta) Grains Quinoa Sorghum Tapioca Sprouted barley

Spirulina Firm tofu Pea protein isolate Silken tofu  Tempeh Rice Protein Isolate

Protein Nutritional Yeast

Coconut oil Ghee, butter, cream* Lard Salad dressings, sauces or Olive oil Avocado (polyol) marinades prepared with unsafe Macadamia oil Guacamole (polyol) ingredients (read the ingredient

Fats Homemade mayo list!) Olives Garlic-infused oil * only if casein is tolerated

Macadamia milk* Oat milk* Rice milk* Almond milk Quinoa milk Soy milk* Coconut milk Soy yogurt DAIRY DAIRY Soy cheese* Coconut yogurt* (unsweetened) Alternatives *check for additives

www.drruscio.com Healthy Gut, Healthy You Vegetarian Low-FODMAP Diet Food List  Items with this symbol are not typically included in a traditional paleo diet, so if you choose to consume them, pay close attention to how you feel. For some people they can be irritating and inhibit gut healing, so if you think they may be causing you a problem, take them out and see how you react. If you choose to include them for added protein or calories, do so at your own discretion and be sure to listen to the signals your body is giving you. Food Groups Safe Caution Avoid

Dried coconut, unsweetened Coconut sugar Maple syrup Coconut milk/cream/butter Coconut flour High-fructose corn syrup Dark chocolate (fructose) Cocoa powder, unsweetened Agave syrup (fructose) Sugar* (sucrose) Honey (fructose) (best to be avoided for a little Glucose, Sugar-free treats (polyol)

Treats while) Artificial Sweeteners (not Artificial sweeteners (ending in - ending in ‘-ol’) ol) Honey, Golden Syrup, Molasses, Treacle

Salt & Pepper Chicory (fructans) Fresh herbs Fructo-oligosaccharide (fructans) Dried herbs Inulin (fructans) Ginger Prebiotic (often is fructans) Garlic-infused oil Onion and garlic powder Lemon/lime juice Guacamole (polyol) (fructans) Spices (avoid blends that may Balsamic Vinegar Gums, carrageenan and contain onion/garlic powder) other thickeners or Asafoetida powder (taste similar to *with moderation stabilizers

ingredients onion; for onion-free, low- Sugar-alcohols (sorbitol, FODMAP recipes!) mannitol, xylitol, isomalt…)

Seasonings and other other and Seasonings Olive tapenade Medicine & supplements Sun-dried tomatoes (read the ingredients or talk to Vinegars (red wine, apple cider) your pharmacist)

Teas with unsafe fruits Sweeter wines Dry wines Port wines Water Coffee Beer (contains gluten and some Tea (green, oolong, black, Kombucha (small amounts) also contain mannitol) mate, rooibos)

alcohol *with moderation… these can be Fruit juices Drinks and irritants to the gut Sodas

www.drruscio.com