🟢🟠🔴 LOW-FODMAP + ANTI-INFLAMMATORY FOOD GUIDE

Category

Foods

🟢 Green

Spinach, baby spinach, kale, Swiss chard, rocket (arugula), lettuce (all types), endive, radicchio, amaranth leaves, fenugreek leaves, mustard greens, dill leaves, mint, coriander leaves, Thai basil, curry leaves, zucchini, eggplant (aubergine), cucumber, carrots, pumpkin, bottle gourd, ridge gourd, snake gourd, ash gourd (winter melon), tomatoes, bell peppers (red, yellow, green), green beans, French beans, okra, bamboo shoots, fennel bulb, olives, turnip greens, water spinach (kangkung), chives

🟠 Amber

Beetroot, sweet potato, yam, taro (arbi), parsnip, radish, pak choi, cabbage, Brussels sprouts, turnip, lotus root, chayote, artichoke, asparagus, leeks (green tops), spring onion greens, raw papaya, green peas, broad beans, drumstick pods (moringa), drumstick leaves, banana stem, banana flower

🔴 Red

Onion (white, red, brown), garlic (all forms), shallots, leek bulb, spring onion whites, cauliflower, mushrooms (button, shiitake, porcini, oyster), large broccoli portions, Jerusalem artichoke

Category

Foods

🟢 Green

Strawberries, blueberries, raspberries, oranges, mandarins, tangerines, lemon, lime, kiwi, pineapple, papaya, grapes, cantaloupe, honeydew melon, dragon fruit, passionfruit

🟠 Amber

Banana (ripe), mango, pomegranate, peach, plum, apricot, cherries, coconut flesh

🔴 Red

Apple, pear, watermelon, lychee, longan, rambutan, durian, figs, dates, raisins, prunes, fruit juices, fruit concentrates

Category

Foods

🟢 Green

White rice, basmati rice, jasmine rice, red rice, black rice, rice flakes (poha), rice noodles, vermicelli (rice), quinoa, oats, millet (bajra), sorghum (jowar), finger millet (ragi), polenta, cornmeal, tapioca, sabudana, arrowroot, potatoes

🟠 Amber

Brown rice, buckwheat (kuttu), corn, makki flour, gluten-free bread, fermented dosa batter, idli batter

🔴 Red

Wheat (atta, maida), semolina (suji), naan, roti, paratha, pasta (wheat), barley, rye, couscous

Category

Foods

🟢 Green

Firm tofu, tempeh

🟠 Amber

Moong dal, masoor dal, toor dal, urad dal, chana dal, peanuts, edamame

🔴 Red

Chickpeas, rajma (kidney beans), black beans, soybeans (whole), baked beans, large mixed lentils

Category

Foods

🟢 Green

Eggs, chicken, turkey, duck, lamb, mutton, beef, pork, fish (salmon, sardine, mackerel, tuna, cod), prawns, crab, lobster

🟠 Amber

Processed meats with clean ingredients

🔴 Red

Sausages, salami, bacon, deli meats with additives, processed meat products

Category

Foods

🟢 Green

Ghee, butter, lactose-free milk, hard cheeses (cheddar, parmesan), almond milk, coconut milk

🟠 Amber

Yogurt, curd, kefir, paneer, soft cheeses

🔴 Red

Regular milk, cream, ice cream, sweetened dairy products

Category

Foods

🟢 Green

Extra virgin olive oil, coconut oil, ghee, butter, avocado oil, olives

🟠 Amber

Sesame oil, peanut oil

🔴 Red

Refined vegetable oils, sunflower oil (excess), soybean oil, margarine, hydrogenated oils

Category

Foods

🟢 Green

Almonds, walnuts, macadamia, pecans, chia seeds, flax seeds, pumpkin seeds, sesame seeds, sunflower seeds

🟠 Amber

Cashews, pistachios, peanuts, fox nuts (makhana)

🔴 Red

Sweetened nut products, nut spreads with additives

Category

Foods

🟢 Green

Turmeric, ginger, cumin, coriander seeds, fennel, mustard seeds, basil, oregano, thyme, rosemary, parsley, dill, mint, curry leaves, lemongrass, galangal, cinnamon, cloves, cardamom, star anise, black pepper

🟠 Amber

Chilli, paprika, tamarind

🔴 Red

Garlic powder, onion powder, spice mixes containing onion/garlic

Category

Foods

🟢 Green

Olive oil dressings, vinegar, mustard, tahini, coconut aminos, fish sauce, lime juice

🟠 Amber

Soy sauce, tamari, tomato paste, pesto (without garlic)

🔴 Red

Ketchup, barbecue sauce, sweet chilli sauce, curry pastes, packaged chutneys, oyster sauce

Category

Foods

🟢 Green

Yogurt, kefir, tempeh, miso, fermented rice (kanji)

🟠 Amber

Sauerkraut, kimchi

🔴 Red

Large amounts of fermented foods during gut-sensitive phases

Category

Foods

🟢 Green

Stevia, monk fruit

🟠 Amber

Maple syrup, jaggery, coconut sugar

🔴 Red

Honey, agave syrup, high fructose corn syrup, sorbitol, xylitol, maltitol

Category

Foods

🟢 Green

Water, herbal teas, green tea, black tea, black coffee

🟠 Amber

Wine, dark chocolate drinks

🔴 Red

Beer, soft drinks, fruit juices, energy drinks