Vegetables (Fresh, Non-Fermented)

• Arugula

• Beetroot

• Bok choy

• Broccoli

• Brussels sprouts

• Carrots

• Cauliflower

• Chard

• Chicory

• Collard greens

• Cucumber

• Dandelion greens

• Endive

• Fennel

• Kale

• Lettuce (all types)

• Okra

• Parsnip

• Peas (fresh only)

• Radish

• Spinach (only very fresh, some people react)

• Squash (zucchini, yellow squash, butternut, etc.)

• Sweet potato

• Turnip

• Watercress

Avoid: Tomatoes, eggplant, avocados, and fermented/canned veggies.

Fruits (Fresh Only)

• Apple

• Apricot

• Blueberries

• Cherries

• Cranberries

• Grapes

• Kiwi

• Mango (some tolerate, some don’t)

• Melons (cantaloupe, honeydew)

• Nectarines

• Papaya (natural DAO booster for some)

• Peach

• Pear

• Pomegranate

• Watermelon

Avoid: Bananas, strawberries, citrus (lemon, lime, orange), pineapple, dried or overripe fruit.

Proteins (Fresh or Frozen Immediately After Slaughter)

• Chicken (fresh, not processed or aged)

• Turkey

• Lamb

• Beef (if fresh and not aged)

• Duck

• Rabbit

• White fish like cod or haddock (very fresh only)

• Eggs (most tolerate, especially just yolks)

Avoid: Aged meats, deli meats, smoked or canned fish, shellfish, tuna, sardines.

Grains & Carbs

• White rice

• Brown rice (if tolerated)

• Quinoa

• Oats (gluten-free and pure)

• Buckwheat

• Millet

• Cassava

• Arrowroot

• Tapioca

• Sorghum

• Rice noodles

Avoid: Fermented breads, yeast-leavened products, gluten (if sensitive), leftovers.

Dairy Alternatives

• Coconut milk (additive-free)

• Rice milk

• Oat milk (check for additives)

• Hemp milk

• Almond milk (homemade preferred)

Avoid: Fermented dairy (yogurt, cheese), cow's milk, aged dairy.

Fats

• Olive oil (extra virgin, cold pressed)

• Coconut oil

• Avocado oil (some react – test carefully)

• Ghee (if tolerated)

Avoid: Margarine, butter (if dairy-sensitive), seed oils like soybean or corn.

Herbs & Flavoring (Fresh Preferred)

• Basil

• Chives

• Cilantro

• Dill

• Oregano

• Parsley

• Rosemary

• Sage

• Thyme

• Turmeric

• Ginger (natural anti-inflammatory)

Avoid: Vinegar, soy sauce, mustard, miso, nutritional yeast, artificial seasonings.

Beverages

• Filtered water

• Coconut water (pure)

• Herbal teas: rooibos, chamomile, peppermint (if tolerated)

• Bone broth (if made fresh and not long-cooked)

Avoid: Alcohol (especially wine, beer), kombucha, aged teas, energy drinks.

Snacks & Other

• Plain rice cakes

• Coconut chips (unsweetened)

• Homemade seed or oat bars

• Maple syrup

• Raw honey (test tolerance)

Avoid: Chocolate, processed snacks, canned foods, leftovers, anything fermented.