FODMAP’s List for The Alkaline Paleo Diet

 Please see my FODMAP post on why you might need to use this list of Foods.

Vegetables

Alfalfa

Bamboo shoots

Bean sprouts

Capsicums *nightshade family member

Bok choy

Carrots

Celery

Cherry tomatoes *nightshade family member

Chives

Choy Sum

Cucumber

Eggplant *nightshade family member

Endive

Ginger

Green beans

Kale

Lettuce- (can be troublesome for some)

Olives

Parsley

Pickled cucumber- homemade

Pumpkin (can be troublesome for some)

 

Seaweed, nori

Spinach

Spring onion – (green part only)

Silverbeet

Squash – (can be troublesome for some)

Tomatoes  *nightshade family member

Turnip

Zucchini (can be troublesome some)

 

Fruit – Eat Occasionally as all Fruit is Higher in Carbohydrates

Blueberry

Grapefruit

Lemon

Lime

Raspberry

Strawberry

 

Dairy – Only Eat If Tolerant

Ghee

Butter

Cream

 

Protein

Meat

Poultry

Fish and Seafood

Eggs

Bacon (without additives such as high fructose corn syrup)

 

Fats

Coconut oil

Lard

Olive oil

Homemade mayonnaise (see my recipe)

Olives

Garlic-infused oil (soak the garlic in the oil)

Dried Tomatoes *Nightshade family member

 

Salt – Celtic or Himalayan

Pepper- any colour

Herbs – fresh and dried such as coriander, basil, lemongrass, mint, oregano etc

Ginger

Garlic-infused oil

Spices – such as turmeric, (avoid blends that may

contain onion/garlic powder)

Vinegar (apple cider)

Asafoetida powder (tastes similar to onion; for onion-free, low-FODMAP recipes!)

 

 

Green Tea

Homemade bone broth

Dry wines (alcohol is a irritant so only occasionally)

Decaf Coffee

Stevia

Coconut milk –homemade (limit to small amounts)

 

 

 

Alkaline Paleo Foods That Need to Be Avoided

Avocado (polyol)

Beetroot (fructans)

Broccoli (fructans)

Brussels sprouts (fructans)

Butternut pumpkin (fructans)

Cauliflower (polyol)

Celery (polyol)

Fennel bulb (fructans)

Green peas (fructans)

Mushrooms (polyol)

Sauerkraut (fructans)

Artichoke – Globe & Jerusalem (fructose)

Asparagus (fructose)

Cabbage (fructans)

Garlic (fructans)

Jerusalem artichoke (fructans)

Leeks (fructans)

Mushrooms (polyols)

Okra (fructans)

Onions (fructans)

Peas (fructans)

Shallot (fructans)

Snow peas (fructans, polyols)

Raddichio (fructans)

Tomato sauces & paste (fructose & fructans)

 

Teas with unsafe fruits

Dandelion Coffee/Tea

All sweeteners except for Stevia

Stock cubes- hidden FODMAP ingredients

Nuts – all and hard to digest anyway