Low-FODMAP Meal Blueprint

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1. VEGETABLES

   50% of plate

herbs & non-seed spices

(not garlic & onion)

leafy greens

beet greens

mustard greens

leaf lettuce

collard greens

dandelion greens

microgreens

bok choy

watercress

romaine

spinach

sprouts

arugula

endive

chard

kale

nightshades

eggplant

potatoes

peppers

tomatoes

cruciferous vegetables

brussels sprouts

cabbage

cauliflower

broccoli

miscellaneous

green beans

cucumber

celery

seaweed

fennel

okra

squash

acorn

butternut

buttercup

delicata

kabocha

pumpkin

spaghetti

yellow

zucchini

roots

carrots

rutabagas

radishes

parsnips

celeriac

turnips

daikon

jicama

ginger

yams

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2. PALM SIZE PROTEIN

plant (incomplete)

macadamia nuts

peanuts

brazil nuts

walnuts

seeds

animal (complete)

seafood

fish

eggs

beef

chicken

turkey

hard cheeses

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3. HEALTHY FAT

butter

avocado oil (not fruit)

coconut oil/milk/cream

fat from quality protein

olives (and oil)

some nuts

seeds

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4. WHOLE FOOD CARBS

grains

GF oats

corn

quinoa

millet

other

maple syrup

table sugar

dark chocolate

fruit

berries (not black)

unripe banana

plantains

cantaloupe

honeydew

pineapple

grapes

oranges

lemon

lime

kiwi

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References

Gaby, A. R. (2017). Nutritional Medicine (2nd ed.). Fritz Perlberg Publishing.Davani-Davari, D., et al (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 8(3), 92. https://doi.org/10.3390/foods8030092

Bellini, M., et al. (2020). Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients, 12(1), 148. https://doi.org/10.3390/nu12010148

Hill, P., Muir, J. G., & Gibson, P. R. (2017). Controversies and Recent Developments of the Low-FODMAP Diet. Gastroenterology & Hepatology, 13(1), 36–45.