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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