FLog Food Law

What to Eat

Non-Inflammatory Food (Foods to love)

Foods

To Eat

Fruit

Apple  Apricot Avocado

Banana  Blackberry Blueberry

Cantaloupe    Cherry Clementine

Coconut  Date    Fig

Grape   Grapefruit   Guava

Honeysuckle    Honeydew

Kiwi  Lemon   Lime Mango

Marionberry  Nectarine Orange

Papaya   Peach         Pear

Persimmon  Plum   Pineapple

Pomegranate  Raspberry

Strawberry     Tangerine

Watermelon

Vegetables

Artichoke     Arugula

Asparagus   Bok Choi

Broccoli             Brussel Sprouts

Butternut Squash

Cabbage   Cauliflower

Celery   Chard    Collard Green

Cucumber  Fennel  Kale

Leek   Lettuce     Mushroom

Pumpkin   Rhubarb

Snap Pea   Spinach

Summer Squash  Watercress

Zucchini

Roots

Beet   Carrot         Jicama

Onion    Parsnip   Turnip

Radish   Rutabaga

Shallot  Sweet Potato

Yam

Herbs

Basil   Bay Leaves   Chives

Cilantro   Lavender

Lemongrass   Mint Parsley

Rosemary   Sage Tarragon

Thyme

Spice

Sweeteners

Cinnamon   Clove   Ginger

Saffron   Tea     Turmeric

Dates                     Dried Organic Fruit

Maple Syrup    Molassas

Other

Apple Cider Vinegar

Anchovies         Coconut Flour

Coconut Aminos

Coconut Vinegar     Olives

Shirataki yam noodles

Decaf Herbal Teas: black, green, yerba mate

Organ meat

Bone Broth   Gizzard

Heart

Kidney

    Liver

Meats*

*Always choose organic where possible

**Avoid farm raised fish, choose small ocean fish low in mercury, or fresh water fish See: (7)

Beef   Bison   Buffalo

Chicken   Duck    Fish**

Lamb  Pork          Rabbit

Shellfish   Turkey Venison

Fats

Animal Fat    Avocado Oil

Coconut Oil            Lard   

Tallow

Olive Oil

Ferments*

*Maybe list if causes symptoms

Sauerkraut     Vegetables

Water Kefir    Kombucha

Pro-Inflammatory Foods (NO NO FOOD)

Foods

To Avoid

All grains

Barley                  Bulgur Wheat

   Corn

Durum wheat

Millet Oats

Popcorn

Kamut  Rice   Rye

Einkorn  Emmer

Farro Fonio

Semolina wheat

Sorghum  Spelt

Teff Triticale

Wheat  Wild rice

Dairy

Butter   Buttermilk

Cheese          Condensed Milk

Cream                  Cream Cheese

Yogurt                    Goat Cheese

Legumes

Beans, including peanuts

Abzuki Beans

Black Beans

Black-eyed Peas

Broad Beans

Chick Peas

Fava Beans

Garbanzo Beans

Kidney Beans

Lima Beans

Mung Beans

Navy Beans

Peanuts

Soy Beans/Tofu

White Beans

Alternative Sweeteners

Sugar, other than allowed fruits

Aspartame  Equal Lactitol

Erythritol

Glycyrrhizin Glycerol

Maltitol  Mannitol  Neotame

NutraSweet

Polydextrose  Saccharin

Somalt,   Sorbitol  Splenda

Sucralose   Truvia

Tagatose

Xylitol

For some people these foods are the 

“Maybe OK for you” foods

If you are going to choose food from the low risk list, then you should only be choosing organic forms free of mold. Pick a reputable company with excellent processing procedures and strict cross contamination regulations.

Nuts See soaking and sprouting list

Almond   Brazil  Cashew   Cocoa

Hazelnut          Pecan Pine Nut      Pistachio Macadamia   Walnut
Seeds See soaking and sprouting list

Anise    Canola Caraway    Chia

Coriander  Cumin Fennel  Fenugreek   Flax Mustard   Nutmeg
Poppy   Pumpkin Sesame  Sunflower Hemp Coffee (bean)
Eggs (white or yolk)
Chicken Duck Goose Quail
Other
Alcohol Stevia Thickeners Sugar
Malt Vinegar

Green beans     Snow peas

Whole bean organic coffee Coconut milk or water
Nightshades

Cayenne Pepper Chili Pepper

Chili   Chipotle Eggplant  Goji Berry Ground Cherry Habanero Pepper
Jalepeno Pepper Paprika Poblano Pepper Potato Sweet Pepper Tobacco

Tamatillo   Tomato

Wolf Berry

What are FODMAP’s?

First of all most people don’t need to follow this list unless they have SIBO (small intestinal bacterial overgrowth, yeast overgrowth or IBS (irritable bowel syndrome) but if you’re FLogging then you’re watching out for reactions to all foods. Hopefully this list helps you figure it out! Only score these foods once you start seeing a pattern of symptoms. 

FODMAPs

Legumes

Abzuki Beans

Black Beans

Black-eyed Peas

Broad Beans

Chick Peas

Fava Beans

Garbanzo Beans

Kidney Beans

Lima Beans

Mung Beans

Navy Beans

Peanuts

Soy Beans/Tofu

White Beans

Fruits

Apples  Apricot  Avocado  Blackberries

Figs   Goji    Grapefruit

Guava    Lychee   

Mango  Peaches

  Persimmon    Plums     Pomegranate

Prunes    Raisins

Sultanes   Tamarillo

Watermelon

Dairy

Kefir and sheep’s milk

Vegetables

Artichoke  Asparagus  Beetroot

Cassava   Cauliflower   Celery

Garlic Mushrooms

Onions (white parts)

Peas    Shallots    Taro

Grains and nuts

Amaranth   Barley   Carob

Granola     Gnocchi     Oats

Muesli   Rye    Spelt

Sourdough

Meats

Deli

Chorizo

Processed meats

Sausages (cured meats)

Sweeteners

High fructose corn syrup

Agave    Honey    Inulin

Isomalt   Maltitol  Mannitol

Sorbitol   Xylitol

Prebiotics

Inulin    Oligofructose

Fructooligosaccharides

Drinks

Beer     Coconut water   Chia

Cordial-apple raspberry or orange

Fruit juices    Teas with apple

Rum    Sodas

Black tea   Dandelion   Fennel

Chamomile   Herbal    Oolong tea

Wine    Whey

Other

Tahini    Pesto   Tzatziki

FODMAP is an acronym that stands for:

Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel

Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain

Disaccharides – “di” means two. This is a double sugar molecule.

Monosaccharides – “mono” means single. This is a single-sugar molecule.

And

Polyols – these are sugar alcohols

Do your best to choose all organic foods, especially: all animal protein and fats. When shopping for produce use the below guides.

Clean 15

Little need for pesticides
Avocados    Asperagus Cabbage   Cantelope   Eggplant Grapefruit   Kiwi   Mango Pineapple         Sweet Corn
Sweet Onion Sweet Potato Sweet Peas Watermelon

Dirty12

…Actually13 

Contains the most pesticides

Apples  Cherries    Celery

Collard Greens

Domestic Blueberries

Imported Grapes

Kale   Lettuce

Nectarines   Peaches

Potato                    Sweet Bell Peppers

Spinach

If you decide these ingredients do not cause symptoms, nuts, seeds or grains should be in raw form and freshly soaked or sprouted to remove or reduce their naturally protective barrier, called phytic acid.

SOAKING AND SPROUTING

Soak

Time

Sprout

Time

Almonds

8hrs

NO

None

Barley

6hrs

YES

2 days

Buckwheat

6hrs

YES

2 days

Chickpeas

8hrs

YES

2-3 days

Flax Seeds

1/2hr

NO

None

Kamut

7hrs

YES

2-3 days

Lentil Beans

7hrs

YES

3 days

Oat Groats

6hrs

YES

2 days

Quinoa

2hrs

YES

1 day

Rye

8hrs

YES

3 days

Sesame Seeds

6hrs

YES

2 days

Spelt

7hrs

YES

2 days

Walnuts

4hrs

NO

None

Wheat Berries

7hrs

YES

2-3 days

Wild Rice

9hrs

YES

3-5 days

All other nuts

6hrs

NO

None