McDougall Starch Solution

Starches Vegetables Fruit Yellow Light

No animal products, no vegetable oils

Starches 70% Non Starchy Fruit 10 % Yellow Light Foods –
Vegetables 20% High fat foods
Grains Leafy greens Apples, Pears, Oranges, One serving of Yellow
Rice, corn, quinoa, Tomatoes Melons, Banana, Light Foods for children
buckwheat, wheat, Summer Squashes Berries, Pineapple, and those who need to
barley, bread, tortillas, Cucumber Mango, Papaya, etc. gain weight may be
pasta, etc Asparagus added per meal.
Bell peppers *Juices only in small
Starchy Vegetables Carrots amounts Nuts
Root Vegetables: Beets Peanut Butter
potatoes, sweet Jicama *Smoothies only in Avocado
potatoes, taro, cassava Radish small amounts and not Seeds
etc Green beans as meals Soybeans/tofu
Sugar snap peas Dried fruit
Legumes Mushrooms
All beans and lentils Broccoli Keep the following
(except Peanuts) Cauliflower limited or not at all:
Brussels Sprouts Salt
Starchy Vegetables Celery, etc Sugar, Maple Syrup,
Winter Squash: Acorn Honey
butternut, etc.
Coconut is high in
saturated fat

*See Chapter 13 of the Starch Solution for more detail

*Eat when hungry and stop when full
*Eat wholegrains but refined flour and grains are still OK
*Read labels – do not include eggs, oil, butter, etc. There are NO healthy oils.
*Do not snack on Yellow Light foods – keep quantities limited per day.

Chart Compiled from the Starch Solution by Marla Beggs Nargundkar 12/14/20