01
Pantry
Everything to keep — and everything to leave at the door.
Approvedlow-FODMAP servings in coral · fruit max 2/day
Avocado3 Tbsp/mealCoconut milk<½ cupCoconut oilCoconut yogurt≤½ cupDuck fatExtra-virgin olive oilFlax seed≤1 TbspGarlic-infused EVOOLardPumpkin seedsTallow
Arrowroot flour<¾ cupBuckwheat<1 cup cookedCassava<69g cookedCassava root flour½ cupChia seeds≤2 TbspGreen plantain1 mediumQuinoa<1 cup cookedSweet potato<75g cookedTapioca flour<¾ cupTaro<75g rawTiger nut20 nutsYam<75g cooked
Asafetida powderBasilBay leafCelery leavesChivesCilantroCinnamonCloveCurry powderDillGalangalGingerGreen oniongreen onlyLemongrassMintOreganoParsleyPure maple syrup<2 TbspRosemarySaffronSageTarragonThymeTurmeric root
Chicken (all cuts)Cornish henDuckTurkey
Beef (grass-fed & finished)BisonGoatLambPorkVenison
AnchoviesClamsCodCrabHaddockLobsterMusselsOystersSardinesScallopsShrimpSockeye salmonTilapia
Alfalfa sproutsBamboo shoots<75gBok choy1c rawButternut squash<⅓c cookedCanned pumpkin puree⅓ cupCarrot1 smallCeleriac<75gChayoteCollards1 cupCucumberDaikon radish½ cupEndiveFennel bulb½ cupGreen beansHearts of palmKaleLeek (green part)LettuceParsnip1 medPumpkin<75g cookedRadicchio2 cupsRadish4 medRutabaga¼ medSpaghetti squashSpinachSwiss chardTurnip½ medWater chestnuts<75gWatercressZucchini½c cooked
Avocado2 Tbsp mashedBananafirm/green, 1Blueberry20Cantaloupe½ cupDragon fruit1 medGrapes1 cupHoneydew½ cupKiwi2 smallMandarin2Orange1 medPineapple1 cupRaspberry30Star fruitStrawberry10 large
To Avoid
AmaranthBarleyBranBulgurCornCouscousMilletOatsRiceRyeSorghumSpeltWheatWheat breadWheat cerealWheat pasta
All beansAll peanut productsChickpeasEdamame / soy milkFalafelLentilsPeanutsSoybeansSplit peasTofu / tempeh / miso
ButtermilkCondensed / evaporated milkCustardIce creamKefirMilk (cow, goat, sheep)Whey / casein powderYogurt
ArtichokeAsparagusBeetrootCauliflowerChicory root / inulinGarlic (all forms)Jerusalem artichokeMushroomsOnionShallotSnow peasSpring onion bulbsSugar-snap peas
All dried fruitApplesApricotsCherriesFigsFruit juices / concentratesMangoNashi pearsNectarinesPeachesPearsPlumsRipe bananasWatermelon
AgaveArtificial sweetenersCorn syrupHigh-fructose corn syrupHoneyRefined white / brown sugarSugar alcohols / polyols
Egg whitesEgg-based dressingsEgg-based mayoProcessed / deli meats, sausage, nitrate baconWhole eggs
All nuts & seeds (pumpkin seeds OK)Cashews & pistachiosCocoaCoffeeNut / seed buttersNut / seed flourNut / seed milkNut / seed oil
Chili powderEggplantGoji berriesHot peppersPaprikaRed pepper flakesRed potatoesSweet peppersTomatoes (all forms)White potatoes
Canola / soybean / corn oilCottonseed / sunflower / safflower oilGrapeseed oilMargarineShorteningTrans-fat spreads
BeerHard ciderKombucha (high-FODMAP fruit)SpiritsWine
Artificial flavors / colorsCarrageenanGuar gumInulin / chicory fiberPackaged meatsPreservativesSauces with garlic/onion powderXanthan gum