! Paleo Low-FODMAP Diet Food List Please note that this list assumes that you are already following a Paleo diet. All foods and beverages that should be avoided on the Paleo diet, such as grains (wheat, oats, corn, etc.), should also be avoided here. Food Groups Eat Freely May Cause Symptoms Best Avoided Bamboo shoots Beet Bok choy Carrot Cucumber (including pickles made without sugar) Dandelion greens Artichoke (fructose) Eggplant Asparagus (fructose) Endive Broccoli (fructans) Fermented vegetables (raw Cabbage (fructans) sauerkraut, or lacto- fermented vegetables) Cauliflower (polyol) Green beans Garlic (fructans) Avocado (polyol) Kale Jerusalem artichoke Brussels sprouts (fructans) (fructans) Lettuce Celery (polyol) Leeks (fructans) Olives VEGETABLES Fennel bulb (fructans) Okra (fructans) Parsnip Green peas (fructans) Onion (fructans) Sea vegetables Mushrooms (polyol) Shallots (fructans) Spinach Snow peas (fructans, Spring onion (green part polyols) only) Sugar snap peas (fructose) Sprouts and microgreens (including alfalfa and Raddichio (fructans) sunflower) Tomato sauces and tomato Summer squash (zucchini, paste (fructose, fructans) pattypan and yellow squash) Swiss chard Tomatoes (including cherry tomatoes) Winter squash (acorn, butternut, pumpkin and spaghetti squash) kresserinstitute.com 1 ! Food Groups Eat Freely May Cause Symptoms Best Avoided Banana, ripe Blueberries Grapefruit Apple (fructose and polyol) Kiwi Apricot (polyol) Lemon Cherries (fructose and Lime polyol) Banana, unripe Mandarin Mango (fructose) Longon (polyol) Melons (including Nectarine (polyol) FRUITS Lychee (polyol) cantaloupe and honeydew) Peach (polyol) Rambutan (polyol) Orange Pear (fructose and polyol) Grapes (fructose) Papaya Persimmon (polyol) Passionfruit Plum (polyol) Pineapple Watermelon (fructose and Raspberries polyol) Rhubarb Strawberries Muscle meats Organ meats Homemade bone broth Legumes (lentils, beans, and peanuts) PROTEINS Fish and Seafood Poultry Soy (including edamame, ␡ tofu, tempeh, and soy milk) Eggs Bacon (made without sugar) Avocado oil Vegetable oils and high Coconut oil pro-inflammatory omega-6 Cod liver oil fats (canola, sunflower, Ghee safflower, grape seed, FATS Avocado (polyol) Lard from pastured animals soybean, cottonseed and peanut oils) Olives and EVOO Prepared mayonnaise and Macadamia oil salad dressings Homemade mayonnaise Cassava / Yuca Plantain Rutabaga Sweet potato (polyol) STARCHES Taro Legumes Yam (polyol) Turnip White potato White rice kresserinstitute.com 2 ! Food Groups Eat Freely May Cause Symptoms Best Avoided ␡ Pistachios (fructans) All nuts may be difficult to Most nuts, seeds, and nut NUTS & SEEDS Almonds digest, and caution should butters be taken. Sprouted nuts or Hazelnuts homemade sprouted nut butters may be best tolerated. High-fat, low-lactose dairy products made from the milk of Cheese pastured cows, ideally raw; only All commercial dairy Butter DAIRY if tolerated: products made from non- Ghee Cream pastured, grain-fed cows, such as commercial yogurt Kefir (fermented 24 hours) and pasteurized milk Yogurt (fermented 24 hours) Sugar-, grain-, soy- or gluten-containing seasonings or condiments Fresh and dried herbs (ketchup, soy sauce, some Ginger tamari sauces, balsamic Pepper glaze, commercial HERBS, SPICES Coconut aminos mayonnaise and salad Salt (Celtic sea salt, & COOKING Garlic and onion powders (may dressings) Himalayan salt, Murray River contain fructans) INGREDIENTS salt) Chicory (fructans) Seaweed Sugar alcohols (sorbitol, mannitol, xylitol, etc.) Vinegar Gums, carrageenan, soy lecithin MSG and colorings Agave syrup (fructose) Coconut (unsweetened shredded, milk, cream, and Artificial sweeteners butter) (Splenda, aspartame, etc.) SWEETS ␡ Coconut sugar High-fructose corn syrup (fructose) Best avoided for at least Dark chocolate (100% cacao) 30 days Honey (fructose) Maple syrup Refined sugars Water (flat or sparkling; Teas with fruits containing with lemon or lime juice if polyols or fructose Beer (most contain gluten preferred) Decaffeinated coffee (Swiss and/or mannitol) Homemade bone broth water processed) Fruit juice BEVERAGES Tea (unsweetened white, Both alcohol and caffeine may Soda green, oolong, rooibos) irritate the GI tract, though small amounts of coffee, black Wine (ports, late harvest, Herbal teas without unsafe tea, mate and dry wine may be ice wine) fruits enjoyed if tolerated. kresserinstitute.com 3 ! IMPORTANT TIPS FOR OPTIMAL GI HEALTH DURING YOUR TIME ON A LOW-FODMAP DIET: ■ Liver from pastured animals one to two times weekly will help to replenish your vitamin B12, iron, and other nutrients you may be deficient in due to dysbiosis. ■ Homemade bone broths can be very healing for the GI tract. ■ Meats are most easily digested when prepared at low cooking temperatures, using moist cooking techniques. Consider using a slow-cooker, stewing, braising or poaching for at least 30 days. ■ Vegetables should be well-cooked with any seeds removed to improve digestibility; minimize your intake of raw, fibrous fruits and vegetables. For more information on this, see: http:// chriskresser.com/got-digestive-problems-take-it-easy-on-the-veggies ■ Be very careful when eating out, and consider calling ahead to ask about preparation methods and ingredients to find an option that works for you. Adapted from Aglaee Jacob, MS, RD from http://radicatanutrition.com/paleo-low-fodmap-diet-food-list/ kresserinstitute.com 4 .