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
Vegetables

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,
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,
Fruit

mandarin, orange, passionfruit, plum, prune, watermelon,

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

Legumes

baked beans, black beans,

mung beans
chickpeas, kidney beans, lentils,
soy beans
(only in small quantities)
Nuts &
SEEDS

pistachio

gluten-free bread or cereal

products, 100% spelt bread, rice, wheat and rye, in large amounts
Grains

oats, polenta, arrowroot, millet, eg. bread, crackers, cookies,

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

Meat
Any containing breading,
Poultry
Protein

gravies, stocks, broth,

Fish and Seafood
sauces or marinades prepared
Eggs
with unsafe ingredients
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,
DAIRY

free varieties, ice-cream

soft unripened cheeses
substitutes, gelati, sorbet, butter
(only in small quantities) eg. cottage, cream, mascarpone,
substitutes, olive oil
ricotta
*check for additives

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

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)
Seasonings
and other

basil, chili, coriander, ginger,

chicory, dandelion, garlic, inulin,
lemongrass, marjoram, mint,
onion
oregano, parsley, rosemary, thyme

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Healthy Gut, Healthy You Paleo Low-FODMAP Diet Food List
Food
Groups Safe Caution Avoid
Artichoke (fructose)
Green beans
Asparagus (fructose)
Alfalfa Kale Avocado (polyol)
Cabbage (fructans)
Bamboo shoots Lettuce Beetroot (fructans)
Garlic (fructans)
Bean sprouts Olives Broccoli (fructans)
Jerusalem artichoke
Vegetables

Bell peppers Parsnip Brussels sprouts (fructans)

(fructans)
(capsicums) Pickles (without Butternut pumpkin
Leeks (fructans)
Bok choy sugar) (fructans)
Okra (fructans)
Carrot Seaweed, nori Cauliflower (polyol)
Onions (fructans)
Cherry tomatoes Spinach Celery (polyol)
Shallot (fructans)
Chives Spring onion Fennel bulb (fructans)
Snow peas (fructans, polyols)
Cucumber (green part only) Green peas (fructans)
Sugar snap peas (fructose)
Eggplant Swiss chards Guacamole (polyol)
Raddichio (fructans)
Endive (silverbeet) Mushrooms (polyol)
Tomato sauces & paste
Ginger Tomatoes Sauerkraut (fructans)
(fructose & fructans)
Zucchini
Wakame

Apples (fructose and polyol)

Banana (unripe) Apricots (polyol)
Blueberry Banana (ripe)
Cantaloupe (rock melon) Blackberries (polyol)
Honeydew melon Cherries (fructose and polyol)
Kiwifruit Dried fruits (fructose)
Grapefruit (in small amounts)
Lemon Fruit juices (fructose)
Longon (polyol)
Fruits

Lime Grapes (>15/serving;

Lychee (polyol)
Mandarin fructose)
Rambutan (polyol)
Orange Mango (fructose)
Grapes (10-15/serving;
Papaya Nectarines (polyol)
fructose)
Passionfruit Peach (polyol)
Pineapple Pears (fructose and polyol)
Raspberry Persimmon (polyol)
Rhubarb Plum (polyol)
Strawberry Watermelon (polyol,
fructose)

White potatoes
Starches

Plantains (green, verdes)

Turnip Sweet Potatoes/Yams
Rutabaga (swede) (polyol)
Taro, Cassava/yuca
White rice

Most nuts and nut butter

Pistachios (fructans)
Nuts

(cashews, macadamia, pecans, pine

Almonds
nuts, walnuts, pumpkin seeds,
Hazelnuts
sesame seeds, sunflower seeds)

Aged cheese (lactose) Fresh cheese (lactose)

Dairy

Butter
Milk (lactose)
Ghee
Yogurt (lactose and often fructose
Cream (only if casein tolerated)
too if sweetened)

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Healthy Gut, Healthy You Paleo Low-FODMAP Diet Food List
Food
Groups
Alternatives
Safe Caution Avoid
Dairy

Coconut Yogurt Almond Milk

Quinoa Milk
Macadamia Nut Milk Coconut Milk

Meat
Any containing breading,
Poultry
Protein

gravies, stocks, broth,

Fish and Seafood
sauces or marinades prepared
Eggs
with unsafe ingredients
Bacon (without high-fructose
(read the ingredient list!)
corn syrup or fructose)

Coconut oil
Lard
Olive oil Salad dressings, sauces or
Fats

Avocado (polyol)
Macadamia oil marinades prepared with unsafe
Guacamole (polyol)
Homemade mayo ingredients (read the ingredient list!)
Olives
Garlic-infused oil

Dried coconut, unsweetened High-fructose corn syrup

Coconut sugar (fructose)
Treats

Maple syrup Agave syrup (fructose)

Coconut milk/cream/butter
Coconut flour
(best to be avoided for a little while)
Dark chocolate
Cocoa powder, unsweetened
Honey (fructose)
Sugar-free treats (polyol)
Artificial sweeteners (can
also be a problem for some)

Salt & Pepper Chicory (fructans)

Fresh herbs Fructo-oligosaccharide
Dried herbs (fructans)
Seasonings and other

Ginger Inulin (fructans)

Garlic-infused oil Prebiotic (often is fructans)
Lemon/lime juice Onion and garlic powder
ingredients

Spices (avoid blends that may
contain onion/garlic powder)
Vinegars (red wine, apple cider)
Asafoetida powder (taste
similar to onion; for onion-free,
low-FODMAP recipes!)
Olive tapenade
Sun-dried tomatoes
Nutritional yeast
Balsamic Vinegar (in small amounts) (fructans)
Guacamole (polyol) Gums, carrageenan and
other thickeners or
stabilizers
Sugar-alcohols (sorbitol,
mannitol, xylitol, isomalt…)
Medicine & supplements
(read the ingredients or talk
to your pharmacist)

Teas with unsafe fruits

Water Sweeter wines
Dry wines
Drinks and

Tea (green, oolong, black, Port wines

alcohol

Coffee
mate, rooibos) Beer (contains gluten and
Kombucha (in small quantities)
Homemade bone broth some also contain mannitol)
*with moderation… alcohol
made with safe ingredients (very Fruit juices
and caffeine are irritants to
good for your gut!) Sodas
the gut

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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)
Vegetables

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
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

Dulse
Vegetables

Nori
SEA

Kelp Wakame
Kelp noodles
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)
Fruit

Lime Lychee (polyol) Fruit juices (fructose)

Mandarin Rambutan (polyol) Grapes (>15/serving; fructose)
Orange Grapes (10-15/serving; fructose) Mango (fructose)
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
Legumes

Red Kidney Beans (canned) Chickpeas



Sprouted mung beans Red Kidney Beans (dried)

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)
Nuts

pine nuts, walnuts, pumpkin Almonds

seeds, sesame seeds, sunflower Hazelnuts
seeds)

100% spelt bread

Rice
Oats
Polenta
Grains

Arrowroot
Wheat and Rye (in large amounts


Millet
eg. bread, crackers, cookies,
Psyllium
couscous, pasta)
Quinoa
Sorghum
Tapioca
Sprouted barley

Spirulina
Protein

Firm tofu Pea protein isolate



Silken tofu
Tempeh Rice Protein Isolate
Nutritional Yeast

Coconut oil
Ghee, butter, cream*
Lard
Salad dressings, sauces or
Olive oil
Fats

Avocado (polyol) marinades prepared with unsafe

Macadamia oil
Guacamole (polyol) ingredients (read the ingredient
Homemade mayo
list!)
Olives
Garlic-infused oil
* only if casein is tolerated

Macadamia milk*
Alternatives

Oat milk*
Rice milk*
DAIRY

Almond milk Quinoa milk

Soy milk*
Coconut milk Soy yogurt
Soy cheese*
Coconut yogurt* (unsweetened)
*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)
Treats

Cocoa powder, unsweetened Agave syrup (fructose)

Sugar* (sucrose) Honey (fructose)
(best to be avoided for a little Glucose, Sugar-free treats (polyol)
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)
Seasonings and other

Ginger Prebiotic (often is fructans)

Garlic-infused oil Onion and garlic powder
ingredients

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

Drinks and

Dry wines Port wines

alcohol

Water
Coffee Beer (contains gluten and some
Tea (green, oolong, black,
Kombucha (small amounts) also contain mannitol)
mate, rooibos)
*with moderation… these can be Fruit juices
irritants to the gut Sodas

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