Avoid entirely: garlic, onion, shallots, artichoke, asparagus, leek, beets, seasoning mixes or condiments that contain garlic

or onions like worcestershire, ketchup, most

mustards, dressings, chile powder, etc., pre-prepared broths or sauces.
Also avoid anything with these words on the ingredients list: "flavoring," "spices," "natural flavors," "chicory," "inulin."
Yellow (limit to 1 serving of Watch out for these
amount listed. Do not combine ingredients in packaged
more than 1 serving from this foods: Do Not Use! High
Green (safe) colum per meal) Red (nope) Fructan Content

Grains Rice, white (non GMO) Oats (1/2 cup) Bread fructooligosaccharide
Rice, brown Puffed Rice (1 cup) Amaranth oligosaccharides
Corn tortillas (5 or fewer) Gluten Free Pasta (1 1/2 c) Granola oligofructose
Gluten free corn flakes Regular Corn Flakes oligofructan
Gluten free bread (2 slices or fewer) Barley fructan
Rice flakes Oat bran (5+ Tbsp.) FOS
Quinoa Rice bran (60+ g.) inulin
Buckwheat groats Wheat Bran chicory or chicory root
Kelp noodles Buckwheat kernels soluable corn fiber
Rice stick noodles Cous cous, rice or corn corn fiber
Vermicelli noodles Cous Cous prebiotic fiber
Oat groats Rye agave
Polenta Spelt spice extratives
Quinoa Pasta Wheat spices
GMO Rice (fructans added for
hardiness) natural flavors
Meats, all Beef flavoring
Lamb
Veal
Venison
Poultry
Bison
Organ Meats
Fish
Shellfish
Shrimp
Eggs
Protein Powder (plain)
Meat Substitute Firm tofu, unseasoned Tempeh (160 g) Soy protein TVP
Silken Tofu
Dairy with inulin or chicory root
Dairy Butter added
Ghee Coconut water
Milk homemade coconut milk
Cheese
Sour Cream
Yogurt, plain (no inulin or chicory)
Yogurt, coconut
Cream
Half & Half
Coconut Milk, canned
Ice cream (no inulin, chicory, or
problematic fruits)
Vegetables Canned artichoke hearts Broccoli (2 3/4 cup) Artichoke
Arugula Brussels Sprouts (4 sprouts) Asparagus (4+ spears)
Eggplant Butternut Squash (1/2 cup) Beets
Bean sprouts Red Cabbage (150 g) Bitter Melon
Green beans Savoy Cabbage (3/4 cup) Chicory Root
Bell Peppers Chayote (1/2 cup) Garlic
Bok choy Red Chilli (25 g) Leek
Green Cabbage (except savoy) Chinese Cabbage (300g) Snow Peas
Carrots Corn (1 cob) Onion
Cauliflower Zucchini (50 g) Shallots
Celery Root Fennel (3/4 cup) Spring onion and scallion, bulb
Celery Jicama (150 g) Peas
Chicory leaves Radicchio (5 cups) Jicama?
Green Chilli Button Mushrooms (1 cup) Dandelion leaves
Chives Okra (50 g)
Cucumber Spaghetti Squash (2 1/2 c)
Eggplant Baby Spinach (3 3/4 c or 140 g)
Kale Cherry tomatoes (222 g)
Butter Lettuce Roma tomatoes (250 g)
 Iceburg Lettuce Water chesnuts (3 cups)
Red Coral Lettuce
Portobello Mushrooms
Shiitake mushrooms
Oyster Mushrooms
Spring onion, green tops only
Parsnip
Sugar snap peas
Sweet Potato
Japanese Pumpkin
Radish
Rutabaga
English spinach
Squash
Swiss Chard
Taro
Tomatoes
Olives (usually safe, check
ingredients)
Sauerkraut (sometimes safe, check
ingredients! No savoy cabbage)
Legumes Fava beans/broad beans (1/2 cup) Butter beans (35 g) Kidney beans
Canned lentils (1/2 cup) Canned lentils (1 c) Black beans
Lentils, boiled (1/2 c) Garbanzo beans
Lima beans
Navy beans
Soy beans
Split peas
Fruits Apple Apricot (2 apricot) Custard Apple
Avocado Ripe Banana (1/3 banana) Grapefruit
Sugar banana Unripe banana (1 banana) Nectarine
Blackberry Blueberries (30 g) White Peaches
Cherries Cantaloupe (125 g) Persimmon
Clementine Kiwi (3 3/4 fruits) Watermelon
Grapes Honeydew (3/4 c or 135 g) Dried Apricots
Guava Passionfruit (100 g or 5 fruits) Dates
Lemon Pineapple (200 g) Figs
Lime Black Plums (1/2 fruit) Goji berries
Mandarin Pomegranite (1/3 cup seeds) Cranberries
Orange Raspberries (50 g)
Papaya (1 cup) Mango (? dried is high in fructans)
Yellow Peaches Papaya (? dried is high in fructans)
Pears Raisins (1 1/2 Tbsp.)
Strawberries Prunes (3)
Mango (1 mango)

Nuts and Seeds Macadamias (20) Almonds (10) Cashews

Peanuts (32) Flaxseeds (1 Tbsp.) Pistachio
Walnuts Pecan (40 halves)
Pine nuts (4 Tbsp.)
Chia seeds (3 Tbsp.)
Pumpkin seeds (50 g)
Sesame seeds (3 Tbsp.)
Sunflower seeds (40 g)
Walnuts (135 g)
Peanut Butter (2+ Tbsp.)
Almond flour 3/8 cup
Onion and Garlic free Mustard
(Annie's, Maille, most French dijon.
Sauces Check labels) Ketchup (20 g) Prepared tomato sauce
Oil and vinegar Mustard (15 g) Prepared broths
Sour Cream Worcestershire (2 Tbsp.) BBQ Sauce
Vinegar Most prepared dressings
soy sauce (2 Tbsp)
Miso
Horseradish (usually safe, check
ingredients)
Tomato paste
Fats, all Olive oil Garlic flavored oil
 Avocado oil Oils with seasoning
Coconut oil
Walnut oil
Lard
Butter
Herbs and
Spices Basil Onion powder
Cilantro Garlic powder
Coriander Seasoning blends
Lemongrass Poultry seasoning
Mint Bouillon
Parsley Chile powder
Rosemary Curry powder
Sage
Tarragon
Thyme
Capers in vinegar
Allspice
100% Chili powder
Cinnamon
Cloves
Cumin
Fennel
Chinese Five Spice (check
ingredients)
Mustard Seed
Paprika
Pepper
Saffron
Star Anise
Turmeric
Vanilla
Herbal Tea without chicory, fennel,
Drinks chammomile Black tea, strong (1 mug) Tequilla (?)
Kombucha w/o problematic fruits Kombucha tea (200 g) Chammomile Tea
Bone broth without seasoning Dandelion Tea, strong (1 mug) Fennel Tea
Coconut Milk, canned Oolong Tea
Black tea brewed strong with milk
added Coconut Water
Green tea Soy Milk
Peppermint tea
White tea
Beer (1)
Gin
Rum
Vodka
Whiskey
Wine
Other White Chocolate Carob powder (1 1/2 Tbsp.) Golden Syrup
Maple Syrup Cocoa powder (14 g.) Inulin
Dark chocolate Agave
Stevia Psyllium
Honey (2 Tbsp.)
Flours Rice Flour Wheat flour Coconut Flour
Maize flour Almond flour 1/2 cup Rye Flour
tapioca flour
Corn flour
Potato Starch
Corn Starch
Buckwheat Flour