After a great deal of research and considering all of my allergies and intolerances (as well as some known tolerances), I decided that combining the low FODMAP and Autoimmune Protocol (AIP) diets would be the best and safest structure for me to work from.

What I have unfortunately found is that there are a lot of contradictory sources. Because of this, I am putting together an official list of foods that are confirmed to adhere to both low FODMAP and AIP protocol.


Type Yes Sparse No
Proteins Grass-fed, no hormones, no or limited antibiotics; limit canned, cured, and smoked foods Beef, chicken, fish (wild-caught, not farm-raised), lamb, pork, shellfish, turkey, bison, buffalo Eggs, nuts, seeds, soy
Dairy All dairy
Grains All grains
Vegetables Carrots, cucumbers, parsnips, spinach Beet roots, broccoli, brussel sprouts, celery, kale, peas, sweet potatoes, turnips, yams Nightshades (eggplants, peppers, potatoes, tomatillos, tomatoes, goji berries), spices derived from peppers
Fruits Limit fructose consumption to about 20 grams per day; consider Dirty Dozen and Clean Fifteen guidelines Bananas (greener), blueberries, cantaloupe, grapes, honeydew, kiwi, lemon, lime, mandarin orange, orange, papaya, passion fruit, pineapple, raspberry, rhubarb, strawberries, tangerine
Fats Coconut oil, pastured animal fat Olive oil
Seasonings/Condiments Balsamic vinegar, basil leaves, bay leaves, bone broth, broth (organic), cinnamon, chamomile, chives, cilantro, cinnamon, cloves, dill weed, garlic, ginger, herbs, horseradish, lavender, nutritional yeast, onion powder, oregano leaves, parsley, peppermint, rosemary, saffron, sage, salt (Himalayan or sea), savory leaves, spearmint, tarragon, thyme, turmeric, vinegar Allspice, black pepper, cardamom, juniper, maple syrup (limit to a couple times per week, 1-2 tsp. per day), white pepper, vanilla bean Anise seed, cayenne, celery seed, chili pepper flakes, chili powder, coriander seed, cumin seed, curry pepper, dill seed, fenugreek, mustard seed, nutmeg, paprika, poppy seed, red pepper, sesame seed

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