Low FOD map foods list:
GRAINS & CARB SOURCES
Almond flour – Blanched – (¼ cup) –
Buckwheat –
Buckwheat flour –
Buckwheat noodles –
Cassava – 1/4 cup –
Corn – ½ cob –
Hazelnut flour (¼ cup) –
Millet – High oxalate
Oatmeal (½ cup) –
Plantain (1 medium peeled) –
Popcorn –
Potatoes (½ medium) –
Quinoa –
Rice: brown, white, basmati (1 cup cooked) –
Rutabaga / Swede
Sorghum: black, white, popped (1 cup cooked)
Sweet potatoes (½ cup) –
Turnips (1/3 cup)
VEGETABLES
Artichokes (½ cup hearts) Med-high oxalate
Arugula
Basil
Bean sprouts –
Bok choy (1 cup)
Broccoli, whole (¾ cup)
Broccoli, heads only (3/4 cup)
Broccoli, stalks only (⅓ cup)
Broccolini, whole (½ cup chopped)
Broccolini, heads only (½ cup)
Broccolini, stalks only (1 cup)
Cabbage: green/white cabbage or red cabbage (¾ cup)
Cabbage – Chinese / Napa (1 cup)
Cabbage -Savoy (½ cup)
Carrots (1 medium sized)
Chives
Cilantro
Collard greens
Cucumber – Lectin
Daikon radish (½ cup)
Dandelion Greens (not yet tested, but s/b low FODMAP)
Ginger
Italian Parsley
Kale, Flat-leaf (aka Lacinato or dinosaur kale)
Kale, Curly – High oxalate
Kohlrabi
Leek: green tops only (2/3 cup)
Lettuce – Butter
Lettuce – Endive
Lettuce – Leaf Green & Red
Lettuce – Iceberg
Lettuce – Radicchio (2 cups)
Lettuce – Romaine
Mesclun (not yet tested, but s/b low FODMAP)
Mint
Mizuna (not yet tested, but s/b low FODMAP)
Mustard Greens (not yet tested, but s/b low FODMAP)
Okra –
Parsnip
Perilla (not yet tested, but s/b low FODMAP)
Pepper – Green Bell (½ cup) – Lectin
Pepper – Hot – 1 Tblsp
Pepper – Red – (1/4 cup) – lectin
Potatoes, red or new (½ medium) Lectin (all other high oxalate)
Radishes
Rhubarb –
Rutabaga / Swede (1 cup)
Scallions / Green Onions (tops only, no whites)
Squash: Butternut (⅓ cup) –
Squash: Spaghetti (½ cup) –
Squash: Summer (⅓ cup) –
Squash: Yellow or Winter – (⅓ cup)
Sweet potato / Yam (½ cup) –
Swiss Chard
Turnip (1/3 cup)
Watercress
Zucchini (⅓ cup) –
FRUITS
Blueberries (1/4 cup heaped)
Cantaloupe / Rock melon (¾ cup) –
Guava – Ripe-
Honeydew melon – (1/2 cup)
Kiwi (2 small) –
Lemon (½ tsp – not always tolerated in elimination)
Lime (½ tsp – not always tolerated in elimination)
Mango (1/5 cup)
Passion fruit (2 fruits)
Plantain (1 medium peeled) –
Pomegranate (heaping 1/8 cup) –
Raspberries (¼ cup – not always tolerated in elimination)
Rhubarb –
LEGUMES
Black beans (¼ cup) –
Lentils
NUTS & SEEDS
Almonds (up to 10 nuts) –
Brazil nuts (3-4 per day max) –
Chestnuts, (20 chestnuts)
Chia seeds (2 tablespoons) –
Coconut cream (1/4 cup)
Coconut meat, fresh (⅔ cup)
Coconut milk – Pure -(like Aroy-D) (3/4 cup, 100% coconut milk only, without additives)
Flax seeds (1 tablespoon or 1/2 tablespoon flax meal)
Hazelnuts (10 nuts) –
Hemp seeds (2 tablespoons) –
Hemp Protein Powder – (2 tablespoons) –
Macadamia nuts (20 nuts) – (keep to 1/4 cup for low oxalate)
Pecans (10 halves) –
Pine Nuts (1 tablespoon) –
Poppy seeds (2 tablespoons) –
Pumpkin seeds (2 tablespoons) –
Sesame seeds (1 tablespoon) –
Sunflower seeds (2 teaspoons) –
SWEETENERS
Coconut sugar (1 teaspoon)*
Pure jams, jellies, and marmalades made with allowed ingredients (mango, pomegranate, or raspberry and no sugar)*
Stevia
*I always recommend limiting sweeteners
MILK & DAIRY
Butter (1 tablespoon)
Ghee (1 tablespoon)
MEAT
All unseasoned, low histamine meat, poultry, and fish
HERBS & SPICES
Basil (1 cup)
Bay leaves (1 leaf)
Cardamom (1 teaspoon)
Cilantro (1 cup)
Coriander ( 1 cup)
Curry leaves – fresh ( 1 cup)
Fennel seed (1 teaspoon)
Lemongrass (1 x 10 cm stalk)
Mint (1 bunch)
Oregano (1 teaspoon)
Parsley – Italian or flat leaf (1 cup) not curly – high oxalate
Rosemary (1 cup)
Sage (1 bunch)
Tarragon (1 cup)
Thyme (1 cup)
OILS & FATS
Avocado oil (1 tablespoon)
Coconut oil (1 tablespoon)
Lard (1 tablespoon)
Olive oil (1 tablespoon)
Rice bran oil (1 tablespoon)
Sesame oil (1 tablespoon)
Tallow (1 tablespoon) (If kept frozen, and thawed for individual use)
MISCELLANEOUS
Baking powder
Salt – only unrefined like Real Salt, Celtic Sea Salt, Himalayan Sea Salt