FLog Food Law

What to Eat

Non-Inflammatory Food (Foods to love)

Foods	To Eat
Fruit
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
Vegetables
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
Beet   Carrot         Jicama	Onion    Parsnip   Turnip	Radish   Rutabaga	Shallot  Sweet Potato
Yam
Herbs
Basil   Bay Leaves   Chives	Cilantro   Lavender	Lemongrass   Mint Parsley	Rosemary   Sage Tarragon
Thyme
Spice	Sweeteners
Cinnamon   Clove   Ginger	Saffron   Tea     Turmeric	Dates                     Dried Organic Fruit	Maple Syrup    Molassas
Other
Apple Cider Vinegar	Anchovies         Coconut Flour	Coconut Aminos	Coconut Vinegar     Olives
Shirataki yam noodles	Decaf Herbal Teas: black, green, yerba mate
Organ meat
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)
Beef   Bison   Buffalo	Chicken   Duck    Fish**	Lamb  Pork          Rabbit	Shellfish   Turkey Venison
Fats
Animal Fat    Avocado Oil	Coconut Oil            Lard	Tallow	Olive Oil
Ferments*	*Maybe list if causes symptoms
Sauerkraut     Vegetables	Water Kefir    Kombucha

Pro-Inflammatory Foods (NO NO FOOD)

Foods	To Avoid
All grains
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
Butter   Buttermilk	Cheese          Condensed Milk	Cream                  Cream Cheese	Yogurt                    Goat Cheese
Legumes	Beans, including peanuts
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
Alternative Sweeteners	Sugar, other than allowed fruits
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
Legumes
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
Fruits
Apples  Apricot  Avocado  Blackberries	Figs   Goji    Grapefruit	Guava    Lychee	Mango  Peaches
Persimmon    Plums     Pomegranate	Prunes    Raisins	Sultanes   Tamarillo	Watermelon
Dairy
Kefir and sheep’s milk
Vegetables
Artichoke  Asparagus  Beetroot	Cassava   Cauliflower   Celery	Garlic Mushrooms	Onions (white parts)
Peas    Shallots    Taro
Grains and nuts
Amaranth   Barley   Carob	Granola     Gnocchi     Oats	Muesli   Rye    Spelt	Sourdough
Meats
Deli	Chorizo	Processed meats	Sausages (cured meats)
Sweeteners
High fructose corn syrup	Agave    Honey    Inulin	Isomalt   Maltitol  Mannitol	Sorbitol   Xylitol
Prebiotics
Inulin    Oligofructose	Fructooligosaccharides
Drinks
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
Other
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
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
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