Paleo low-FODMAP diet food list

Food
groups Safe  Be careful* Avoid 
Alfalfa
Bamboo shoots
Bean sprouts
Vegetables
Bell peppers (capsicums)
Bok choy
Artichoke (fructose)
Carrot
Asparagus (fructose)
Cherry tomatoes Avocado (polyol)
Cabbage (fructans)
Chives Beetroot (fructans)
Garlic (fructans)
Cucumber Broccoli (fructans)
Jerusalem artichoke
Eggplant Brussels sprouts (fructans)
(fructans)
Endive Butternut pumpkin
Leeks (fructans)
Ginger (fructans)
Okra (fructans)
Green beans Cauliflower (polyol)
Onions (fructans)
Kale Celery (polyol)
Shallot (fructans)
Lettuce Fennel bulb (fructans)
Snow peas (fructans, polyols)
Olives Green peas (fructans)
Sugar snap peas (fructose)
Parsnip Mushrooms (polyol)
Raddichio (fructans)
Pickles (without sugar) Sauerkraut (fructans)
Tomato sauces & paste
Seaweed, nori
(fructose & fructans)
Spinach
Spring onion (green part only)
Swiss chards (silverbeet)
Tomatoes
Zucchini
Banana, ripe Apples (fructose and polyol)
Blueberry Apricots (polyol)
Cantaloupe (rock melon) Blackberries (polyol)
Grapefruit Cherries (fructose and polyol)
Fruits

Honeydew melon Banana, unripe Dried fruits (fructose)

Kiwifruit Longon (polyol) Fruit juices (fructose)
Lemon Lychee (polyol) Grapes (>15/serving;
Lime Rambutan (polyol) fructose)
Mandarin Grapes (10-15/serving; Mango (fructose)
Orange fructose) Nectarines (polyol)
Papaya Peach (polyol)
Passionfruit Pears (fructose and polyol)
Pineapple Persimmon (polyol)
Raspberry Plum (polyol)
Rhubarb Watermelon (polyol,
Strawberry fructose)
White potatoes
Plantains (green, verdes)
Starches
Turnip
Rutabaga (swede)
Taro, Cassava/yuca
White rice
Sweet potatoes/yams
(polyol)

Most nuts and nut butter


(cashews, macadamia, pecans, Pistachios (fructans)
Nuts pine nuts, walnuts, pumpkin
seeds, sesame seeds,
Almonds
Hazelnuts
sunflower seeds)
 By Aglaée the Paleo dietitian, 2012. {paleo-dietitian.com} All rights reserved.
 Paleo low-FODMAP diet food list (cont’d)
Food
groups Safe  Be careful* Avoid 
Butter Fresh cheese (lactose)

Dairy Ghee
Cream
Aged cheese (lactose)
Milk (lactose)
Yogurt (lactose and often
(only if casein tolerated) fructose too if sweetened)

Meat
Any containing breading,


Poultry
gravies, stocks, broth,
Fish and Seafood
Protein Eggs
sauces or marinades prepared
with unsafe ingredients
Bacon (without high-fructose
(read the ingredient list!)
corn syrup or fructose)
Coconut oil
Ghee, butter, cream
Fats

Lard Salad dressings, sauces

Olive oil Avocado (polyol) or marinades prepared
Macadamia oil Guacamole (polyol) with unsafe ingredients
Homemade mayo (read the ingredient list!)
Olives
Garlic-infused oil
Dried coconut, unsweetened High-fructose corn syrup


Treats

Coconut sugar (fructose)

(best to be avoided
for a little while)
Salt
Pepper
and other ingredients
Maple syrup Agave syrup (fructose)
Coconut milk/cream/butter Honey (fructose)
Coconut flour Sugar-free treats (polyol)
Dark chocolate Artificial sweeteners (can
Cocoa powder, unsweetened also be a problem for some)
Chicory (fructans)
Fructo-oligosaccharide

Fresh herbs (fructans)

Seasonings

Dried herbs Inulin (fructans)

Ginger Prebiotic (often is fructans)
Garlic-infused oil Onion and garlic powder
Spices (avoid blends that may (fructans)
contain onion/garlic powder) Guacamole (polyol) Gums, carrageenan and
Vinegars (balsamic, red wine, other thickeners or
apple cider)
stabilizers
Asafoetida powder (taste
similar to onion; for onion-free,
Sugar-alcohols (sorbitol,
low-FODMAP recipes!) mannitol, xylitol, isomalt…)
Seaweed, nori Medicine & supplements
Olive tapenade (read the ingredients or talk
Sun-dried tomatoes to your pharmacist)
Water Teas with unsafe fruits Sweeter wines
Drinks Tea (green, oolong, black, Dry wines Port wines
mate, rooibos) Coffee Beer (contains gluten and
and Homemade bone broth *with moderation… alcohol some also contain mannitol)
alcohol made with safe ingredients
(very good for your gut!)
and caffeine are irritants to
the gut
Fruit juices
Sodas
* Watch your serving and assess your personal tolerance; **for a low-carb version of the Paleo low-FODMAP diet, limit your intake of
fruit, starchy vegetables, tubers/roots and treats and base your low-carb, low-FODMAP Paleo diet on non-starchy vegetables, protein,
fat and seasonings; ***from references: 1-5
 By Aglaée the Paleo dietitian, 2012. {paleo-dietitian.com} All rights reserved.
References:
(1) Eastern Health Clinical School – Monash University. The Low-FODMAP Diet: Reducing Poorly
Absorbed Sugars to Control Gastrointestinal Symptoms. 2010.
(2) Muir JG, et al. Fructans and Free Fructose Content of Common Australian Vegetables and
Fruit. J. Agric. Food Chem. 2007; 55: 6619-6627.
(3) Muir JG, et al. Measurement of Short-Chain Carbohydrates in Common Australian Vegetables
and Fruits by High-Performance Liquid Chromatography (HPLC). J. Agric. Food Chem. 2009, 57,
554–565
(4) Shephred SJ, et al. Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome:
Guidelines for Effective Dietary Management. J Am Diet Assoc.2006; 106: 1631-1639.
(5) Gibson PR, et al. Evidence-Based Dietary Management of Functional Gastrointestinal
Symptoms: The FODMAP Approach. Journal of Gastroenterology and Hepatology. 2010; 25: 252–
258.

 By Aglaée the Paleo dietitian, 2012. {paleo-dietitian.com} All rights reserved.