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

www.drruscio.com