What to Eat
Non-Inflammatory Food (Foods to love)
Foods |
To Eat |
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Fruit |
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Apple Apricot Avocado |
Banana Blackberry Blueberry |
Cantaloupe Cherry Clementine |
Coconut Date Fig |
Grape Grapefruit Guava |
Honeysuckle Honeydew |
Kiwi Lemon Lime Mango |
Marionberry Nectarine Orange |
Papaya Peach Pear |
Persimmon Plum Pineapple |
Pomegranate Raspberry |
Strawberry Tangerine |
Watermelon |
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Vegetables |
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Artichoke Arugula |
Asparagus Bok Choi |
Broccoli Brussel Sprouts |
Butternut Squash |
Cabbage Cauliflower |
Celery Chard Collard Green |
Cucumber Fennel Kale |
Leek Lettuce Mushroom |
Pumpkin Rhubarb |
Snap Pea Spinach |
Summer Squash Watercress |
Zucchini |
Roots |
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Beet Carrot Jicama |
Onion Parsnip Turnip |
Radish Rutabaga |
Shallot Sweet Potato |
Yam |
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Herbs |
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Basil Bay Leaves Chives |
Cilantro Lavender |
Lemongrass Mint Parsley |
Rosemary Sage Tarragon |
Thyme |
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Spice |
Sweeteners |
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Cinnamon Clove Ginger |
Saffron Tea Turmeric |
Dates Dried Organic Fruit |
Maple Syrup Molassas |
Other |
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Apple Cider Vinegar |
Anchovies Coconut Flour |
Coconut Aminos |
Coconut Vinegar Olives |
Shirataki yam noodles |
Decaf Herbal Teas: black, green, yerba mate |
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Organ meat |
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Bone Broth Gizzard |
Heart |
Kidney |
Liver |
Meats* |
*Always choose organic where possible |
**Avoid farm raised fish, choose small ocean fish low in mercury, or fresh water fish See: (7) |
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Beef Bison Buffalo |
Chicken Duck Fish** |
Lamb Pork Rabbit |
Shellfish Turkey Venison |
Fats |
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Animal Fat Avocado Oil |
Coconut Oil Lard |
Tallow |
Olive Oil |
Ferments* |
*Maybe list if causes symptoms |
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Sauerkraut Vegetables |
Water Kefir Kombucha |
Pro-Inflammatory Foods (NO NO FOOD)
Foods |
To Avoid | ||
All grains |
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Barley Bulgur Wheat |
Corn |
Durum wheat |
Millet Oats |
Popcorn |
Kamut Rice Rye |
Einkorn Emmer |
Farro Fonio |
Semolina wheat |
Sorghum Spelt |
Teff Triticale |
Wheat Wild rice |
Dairy |
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Butter Buttermilk |
Cheese Condensed Milk |
Cream Cream Cheese |
Yogurt Goat Cheese |
Legumes |
Beans, including peanuts |
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Abzuki Beans |
Black Beans |
Black-eyed Peas |
Broad Beans |
Chick Peas |
Fava Beans |
Garbanzo Beans |
Kidney Beans |
Lima Beans |
Mung Beans |
Navy Beans |
Peanuts |
Soy Beans/Tofu |
White Beans |
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Alternative Sweeteners |
Sugar, other than allowed fruits |
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Aspartame Equal Lactitol |
Erythritol |
Glycyrrhizin Glycerol |
Maltitol Mannitol Neotame |
NutraSweet |
Polydextrose Saccharin |
Somalt, Sorbitol Splenda |
Sucralose Truvia |
Tagatose |
Xylitol |
For some people these foods are the
“Maybe OK for you” foods
If you are going to choose food from the low risk list, then you should only be choosing organic forms free of mold. Pick a reputable company with excellent processing procedures and strict cross contamination regulations.
Nuts | See soaking and sprouting list | ||
Almond Brazil Cashew Cocoa |
Hazelnut Pecan | Pine Nut Pistachio | Macadamia Walnut |
Seeds | See soaking and sprouting list | ||
Anise Canola Caraway Chia |
Coriander Cumin | Fennel Fenugreek Flax | Mustard Nutmeg |
Poppy Pumpkin | Sesame Sunflower | Hemp | Coffee (bean) |
Eggs (white or yolk) | |||
Chicken | Duck | Goose | Quail |
Other | |||
Alcohol | Stevia | Thickeners | Sugar |
Malt Vinegar |
Green beans Snow peas |
Whole bean organic coffee | Coconut milk or water |
Nightshades | |||
Cayenne Pepper Chili Pepper |
Chili Chipotle | Eggplant Goji Berry | Ground Cherry Habanero Pepper |
Jalepeno Pepper Paprika | Poblano Pepper Potato | Sweet Pepper Tobacco |
Tamatillo Tomato |
Wolf Berry |
What are FODMAP’s?
First of all most people don’t need to follow this list unless they have SIBO (small intestinal bacterial overgrowth, yeast overgrowth or IBS (irritable bowel syndrome) but if you’re FLogging then you’re watching out for reactions to all foods. Hopefully this list helps you figure it out! Only score these foods once you start seeing a pattern of symptoms.
FODMAPs |
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Legumes |
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Abzuki Beans |
Black Beans |
Black-eyed Peas |
Broad Beans |
Chick Peas |
Fava Beans |
Garbanzo Beans |
Kidney Beans |
Lima Beans |
Mung Beans |
Navy Beans |
Peanuts |
Soy Beans/Tofu |
White Beans |
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Fruits |
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Apples Apricot Avocado Blackberries |
Figs Goji Grapefruit |
Guava Lychee |
Mango Peaches |
Persimmon Plums Pomegranate |
Prunes Raisins |
Sultanes Tamarillo |
Watermelon |
Dairy |
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Kefir and sheep’s milk |
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Vegetables |
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Artichoke Asparagus Beetroot |
Cassava Cauliflower Celery |
Garlic Mushrooms |
Onions (white parts) |
Peas Shallots Taro |
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Grains and nuts |
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Amaranth Barley Carob |
Granola Gnocchi Oats |
Muesli Rye Spelt |
Sourdough |
Meats |
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Deli |
Chorizo |
Processed meats |
Sausages (cured meats) |
Sweeteners |
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High fructose corn syrup |
Agave Honey Inulin |
Isomalt Maltitol Mannitol |
Sorbitol Xylitol |
Prebiotics |
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Inulin Oligofructose |
Fructooligosaccharides |
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Drinks |
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Beer Coconut water Chia |
Cordial-apple raspberry or orange |
Fruit juices Teas with apple |
Rum Sodas |
Black tea Dandelion Fennel |
Chamomile Herbal Oolong tea |
Wine Whey |
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Other |
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Tahini Pesto Tzatziki |
FODMAP is an acronym that stands for:
Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel
Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain
Disaccharides – “di” means two. This is a double sugar molecule.
Monosaccharides – “mono” means single. This is a single-sugar molecule.
And
Polyols – these are sugar alcohols
Do your best to choose all organic foods, especially: all animal protein and fats. When shopping for produce use the below guides.
Clean 15 |
Little need for pesticides | ||
Avocados Asperagus | Cabbage Cantelope Eggplant | Grapefruit Kiwi Mango | Pineapple Sweet Corn |
Sweet Onion | Sweet Potato | Sweet Peas | Watermelon |
Dirty12…Actually13 |
Contains the most pesticides |
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Apples Cherries Celery |
Collard Greens |
Domestic Blueberries |
Imported Grapes |
Kale Lettuce |
Nectarines Peaches |
Potato Sweet Bell Peppers |
Spinach |
If you decide these ingredients do not cause symptoms, nuts, seeds or grains should be in raw form and freshly soaked or sprouted to remove or reduce their naturally protective barrier, called phytic acid.
SOAKING AND SPROUTING |
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Soak |
Time |
Sprout |
Time |
Almonds |
8hrs |
NO |
None |
Barley |
6hrs |
YES |
2 days |
Buckwheat |
6hrs |
YES |
2 days |
Chickpeas |
8hrs |
YES |
2-3 days |
Flax Seeds |
1/2hr |
NO |
None |
Kamut |
7hrs |
YES |
2-3 days |
Lentil Beans |
7hrs |
YES |
3 days |
Oat Groats |
6hrs |
YES |
2 days |
Quinoa |
2hrs |
YES |
1 day |
Rye |
8hrs |
YES |
3 days |
Sesame Seeds |
6hrs |
YES |
2 days |
Spelt |
7hrs |
YES |
2 days |
Walnuts |
4hrs |
NO |
None |
Wheat Berries |
7hrs |
YES |
2-3 days |
Wild Rice |
9hrs |
YES |
3-5 days |
All other nuts |
6hrs |
NO |
None |