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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
(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
Treats