01
Pantry
111
Avocado3 Tbsp/meal
Coconut milk<½ cup
Coconut oil
Coconut yogurt≤½ cup
Duck fat
Extra-virgin olive oil
Flax seed≤1 Tbsp
Garlic-infused EVOO
Lard
Pumpkin seeds
Tallow
212
Arrowroot flour<¾ cup
Buckwheat<1 cup cooked
Cassava<69g cooked
Cassava root flour½ cup
Chia seeds≤2 Tbsp
Green plantain1 medium
Quinoa<1 cup cooked
Sweet potato<75g cooked
Tapioca flour<¾ cup
Taro<75g raw
Tiger nut20 nuts
Yam<75g cooked
324
Asafetida powder
Basil
Bay leaf
Celery leaves
Chives
Cilantro
Cinnamon
Clove
Curry powder
Dill
Galangal
Ginger
Green oniongreen only
Lemongrass
Mint
Oregano
Parsley
Pure maple syrup<2 Tbsp
Rosemary
Saffron
Sage
Tarragon
Thyme
Turmeric root
44
Chicken (all cuts)
Cornish hen
Duck
Turkey
56
Beef (grass-fed & finished)
Bison
Goat
Lamb
Pork
Venison
613
Anchovies
Clams
Cod
Crab
Haddock
Lobster
Mussels
Oysters
Sardines
Scallops
Shrimp
Sockeye salmon
Tilapia
730
Alfalfa sprouts
Bamboo shoots<75g
Bok choy1c raw
Butternut squash<⅓c cooked
Canned pumpkin puree⅓ cup
Carrot1 small
Celeriac<75g
Chayote
Collards1 cup
Cucumber
Daikon radish½ cup
Endive
Fennel bulb½ cup
Green beans
Hearts of palm
Kale
Leek (green part)
Lettuce
Parsnip1 med
Pumpkin<75g cooked
Radicchio2 cups
Radish4 med
Rutabaga¼ med
Spaghetti squash
Spinach
Swiss chard
Turnip½ med
Water chestnuts<75g
Watercress
Zucchini½c cooked
814
Avocado2 Tbsp mashed
Bananafirm/green, 1
Blueberry20
Cantaloupe½ cup
Dragon fruit1 med
Grapes1 cup
Honeydew½ cup
Kiwi2 small
Mandarin2
Orange1 med
Pineapple1 cup
Raspberry30
Star fruit
Strawberry10 large
116
Amaranth
Barley
Bran
Bulgur
Corn
Couscous
Millet
Oats
Rice
Rye
Sorghum
Spelt
Wheat
Wheat bread
Wheat cereal
Wheat pasta
210
All beans
All peanut products
Chickpeas
Edamame / soy milk
Falafel
Lentils
Peanuts
Soybeans
Split peas
Tofu / tempeh / miso
312
Butter & ghee
Buttermilk
Cheese (all kinds)
Condensed / evaporated milk
Cream, sour cream & crème fraîche
Custard
Ice cream
Kefir
Lactose-free milk & yogurt
Milk (cow, goat, sheep)
Whey / casein powder
Yogurt
416
Artichoke
Asparagus
Beetroot
Cauliflower
Chicory root / inulin
Garlic (all forms)
Jerusalem artichoke
Kimchi
Leek (white part)
Mushrooms
Onion
Ramps (wild onion)
Shallot
Snow peas
Spring onion bulbs
Sugar-snap peas
514
All dried fruit
Apples
Apricots
Cherries
Figs
Fruit juices / concentrates
Mango
Nashi pears
Nectarines
Peaches
Pears
Plums
Ripe bananas
Watermelon
67
Agave
Artificial sweeteners
Corn syrup
High-fructose corn syrup
Honey
Refined white / brown sugar
Sugar alcohols / polyols
75
Egg whites
Egg-based dressings
Egg-based mayo
Processed / deli meats, sausage, nitrate bacon
Whole eggs
88
All nuts & seeds (pumpkin seeds OK)
Cashews & pistachios
Cocoa
Coffee
Nut / seed butters
Nut / seed flour
Nut / seed milk
Nut / seed oil
910
Chili powder
Eggplant
Goji berries
Hot peppers
Paprika
Red pepper flakes
Red potatoes
Sweet peppers
Tomatoes (all forms)
White potatoes
106
Canola / soybean / corn oil
Cottonseed / sunflower / safflower oil
Grapeseed oil
Margarine
Shortening
Trans-fat spreads
115
Beer
Hard cider
Kombucha (high-FODMAP fruit)
Spirits
Wine
129
Artificial flavors / colors
Carrageenan
Guar gum
Inulin / chicory fiber
Packaged meats
Prepared mustard (Dijon, grainy)
Preservatives
Sauces with garlic/onion powder
Xanthan gum
Your personal “no” list — foods you’d rather never see, on top of the medical Avoid list.
to build your list. We catch each food and its variants — add “coconut” and we’ll also flag coconut milk, oil, and the rest when you refresh your recipes.