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LESS FERMENTABLE MORE FERMENTABLE Artichoke Hearts* 1/8 c Arugula Bamboo Shoots

LESS FERMENTABLE MORE FERMENTABLE Artichoke Hearts* 1/8 c Arugula Bamboo Shoots Beet 2 slices Bok Choy 1 c/85g Broccoli ½ c/1.6oz Brussels Sprouts 2 ea Cabbage 1 c/98g Cabbage: Savoy ½ c Carrot Celery Root/Celeriac Chives Cucumber Eggplant Endive Fennel bulb ½c, leaves 1c Green Beans 10ea/2.5oz Greens: lettuce, collard, chard, kale, spinach Olives Peas, green ¼ c Peppers: Bell/ Sweet Peppers: Chili 11cm/28g Radicchio 12 leaves Radish Rutabaga Scallion: green part Snow Peas: 5 pods Squash: Butternut ¼ c Kobocha, Sunburst, Yellow, Zucchini ¾ c Tomato Asparagus 1 spear Artichoke Hearts* ¼ c Butternut Squash ½ c/60g Cabbage >1 c/98g Cabbage: Savoy 3/4 c Leek ½ ea/42g Parsnip Pepper: Chili 40g Peas, green 1/3c Spinach >15 leaves/ 150g Tomato: soup/juice Tomato: Sun-dried 2 T/15g Asparagus 4 spears Artichoke Avocado Beet 4 slices Bok Choy 1½ c/127g Broccoli 1 c Brussels Sprouts 6 ea/ 114g Cabbage: Savoy1 c Cauliflower Celery Fennel bulb >1 c, leaves >3c Garlic Jerusalem artichoke Leek 1 ea/84g Mushrooms Onions Peas, green½ c/72g Snow Peas10 pods Scallions: white part Shallot Sugar Snap Peas Zucchini >¾ cup Bean Sprouts Corn Okra Potato: white/all colors Potato: sweet Starch powder: all arrowroot, corn, potato, rice, tapioca Seaweeds Turnip Taro Water Chestnuts Yam Yucca Canned vegetables SIBO Food Guide Vegetables SCD “LEGAL” LOW FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” HIGH FODMAP SCD “ILLEGAL” Dr. Siebecker 1/13/14 LESS FERMENTABLE MORE FERMENTABLE Banana: fresh, dried Berries: blueberry < 80 ea boysenberry strawberry raspberry 10ea/19g Carambola Citrus: lemon, lime, oranges, tangelos, tangerine Current, dried 1Tb Dragon Fruit Durian Grapes Guava Kiwifruit Longon 5 ea/15g Melon: cantaloupe/rock, honeydew½ c/100g Papaya/Paw Paw Passion fruit 4 pulps/ 100g Pineapple Pomegranate ½ ea/ 38g, ¼ c seeds Prickly Pear Rambutan 2 ea/31g Rhubarb Jam/Jelly: homemade (no pectin, sugar) Berries: cranberry 1T Cherries 3 ea Citrus: grapefruit ½ ea 104g Longon 10ea/30g Lychee 5 ea Melon: honeydew >½ cup/100g Passion fruit >4 pulps/ 100g Pineapple, dried 1 slice Rambutan 4ea/62g Apple Apricot Avocado Berries: cranberry 2 T blueberry >80/100g blackberry raspberry >50 ea Cherries 6 ea Citrus, grapefruit 1ea 207g Current, dried 2Tb Custard Apple Date, dried Fig, dried Mango* Nectarine Papaya, dried Peach Pear Pear: nashi Persimmon Plum Pomegranate 1 ea/ 76g, ½ c seeds Prunes Raisons Tamarillo* Watermelon Canned fruit in high fodmap fruit juice Plantain Jam/Jelly: commercial SIBO Food Guide Fruits SCD “LEGAL” LOW FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” HIGH FODMAP SCD “ILLEGAL” Dr. Siebecker 1/13/14 LESS FERMENTABLE MORE FERMENTABLE Lentil: brown ½ c green & red ¼ c Lima ¼ c Black Lentil green & red ½ c Lima 1/3 c Borlotti/Cranberry Kidney/Red Lima ½ c Navy/White/Haricot Baked Spilt pea Butter Cannellini Chickpea/Garbanzo Fava/Faba/Broad Pinto Soy SIBO Food Guide Legumes/Beans LESS FERMENTABLE MORE FERMENTABLE Almonds 10 ea/.42oz flour 2 T Coconut: flour/shredded ¼ cup milk (w/no thickeners) Hazelnuts 10 ea/15g Macadamia 20 ea/40g Peanuts 32 ea/28g Peanut butter 4 T Pecans 10 ea/22g Pine nuts 1 T/14g Pumpkin seeds 2 T/23g Sesame seeds 1 T/11g Sunflower seeds 2 t/6g Walnuts 10 ea/30g Chestnuts, handful Flaxseed < 1T Hazelnuts 20 ea/30g Pecans 40 ea/100g Walnuts 100g Almonds 20 ea/.85oz flour 4 T Cashews Hazelnuts 80 ea/100g Pine nuts 8 T/100g Pistachios Pumpkin seeds 100g Sesame seeds 100g Sunflower seed 100g Chia seeds Coconut milk- with thickeners (guar gum, carageenan) Seed flour Nuts/Seeds SCD “LEGAL” LOW FODMAP SCD “LEGAL” LOW FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” HIGH FODMAP SCD “LEGAL” HIGH FODMAP SCD “ILLEGAL” SCD “ILLEGAL” Dr. Siebecker 1/13/14 LESS FERMENTABLE MORE FERMENTABLE Butter Cheese: aged 1 mo+, dry curd cottage cheese, yogurt cheese/labneh Ghee Sour Cream: homemade 24 hour Yogurt: homemade 24 hour Cream: lactase- treated ¼ cup Milk: 100% Lactose- Free commercial Yogurt: lactose-free commercial (pectin) Cheese: cream cheese, cottage cheese, fresh cheese (feta, cheve, fresh mozzarella), ricotta Kefir: commercial, homemade 24 hour Cream Milk Sour cream: commercial Yogurt: commercial SIBO Food Guide Dairy LESS FERMENTABLE MORE FERMENTABLE Bacon- with honey Broth: homemade meat or marrow bones (no cartilage) Beef Eggs Fish Game Lamb Organ Meats Pork Poultry Seafood Bacon- w/sugar 1x wk Broth: homemade bone/cartilage Bacon- w/high fructose corn syrup Deli/Processed Meat- with sugar, carra- geenan, high fodmap or SCD illegal additives Protein/Meats SCD “LEGAL” LOW FODMAP SCD “LEGAL” LOW FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” HIGH FODMAP SCD “LEGAL” HIGH FODMAP SCD “ILLEGAL” SCD “ILLEGAL” Dr. Siebecker 1/13/14 LESS FERMENTABLE MORE FERMENTABLE Aspartame- occasionally Glucose/Dextrose Honey: alfalfa, cotton, clover, raspberry 2 T Saccharine- pure (no high fodmap or SCD illegal additives) Stevia- pure (no inulin) in small amounts, occasionally Honey*: blackberry, buckwheat, citrus/orange blossom 1 T Honey*: acacia, sage, tupelo Agave syrup Barley Malt syrup Brown Rice syrup Cane sugar (Rapadura, Sucanat) Coconut sugar Fructose, powdered High-fructose corn syrup Maple syrup Molasses Sugar/Sucrose Sucralose Polyols/Sugar alcohol: isomalt, erythritol, lactitol, maltitol, mannitol, sorbitol, xylitol SIBO Food Guide Sweeteners SCD “LEGAL” LOW FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” HIGH FODMAP SCD “ILLEGAL” Dr. Siebecker 1/13/14 LESS FERMENTABLE MORE FERMENTABLE COMMON DRINKS Coffee 1 c/day (weak) Cranberry juice- pure Orange juice, fresh ½ c/ 125ml Fruit Juice: from Low Fodmap fruits ⅓ c/ 100ml Tea: black (weak), chamomile, ginger, green, hibiscus, lemongrass, mate, mint, oolong, rooibos/rooibos chai, rose hip Water ALCOHOL Occasionally in moderate amounts: Bourbon Gin Vodka Whiskey/Scotch Wine COMMON DRINKS Tea: green < 2 cups/day Seltzer/Carbonated beverages (CO2/gas) COMMON DRINKS Fruit Juice: from High Fodmap fruits Orange juice 1 c/ 125ml ACOHOL Rum: light/gold* COMMON DRINKS Coffee Substitutes Soda (fructose, sucrose) Tea: chicory root, licorice, pau d’arco ALCOHOL Beer Brandy Hard Cider Liqueurs/Cordials Rum: dark Sherry Tequila Wine: dessert/sweet, sake, sparkling, port SIBO Food Guide Beverages & Alcohol Liquor moderate amounts: Women – 1 oz/day, 3-5x week Men – 2.5 oz/day, 3-5x week Wine moderate amounts: Women – 4 oz/day, 3-5x wk Men – 9 oz/day, 3-5x wk SCD “LEGAL” LOW FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” HIGH FODMAP SCD “ILLEGAL” Dr. Siebecker 1/13/14 LESS FERMENTABLE MORE FERMENTABLE Bacon fat Butter Coconut oil Cod liver oil & Fish oil Duck fat Garlic-infused oil Ghee Lard & Tallow Medium Chain Tri- glyceride/MCT oil Macadamia oil Olive oil Palm oil Polyunsaturated Vegetable Oils: Borage, Canola, Flax, Grape seed, Hemp, Pumpkin seed, Sesame, Sunflower, Walnut Soybean oil SIBO Food Guide Fats/Oils SCD “LEGAL” LOW FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” HIGH FODMAP SCD “ILLEGAL” Dr. Siebecker 1/13/14 Notes: T= Tablespoon, t= teaspoon, g= gram *Contains excess fructose- only necessary to avoid in cases of fructose malabsorption. ·Starting the diet: Follow the “Intro” from the SCD, Gaps or SCDLifestyle plans with Low & Moderate Fodmap foods. Wait 1-3 months to introduce celery root, rutabagas, cruciferous vegetables, beans, seeds, nuts (including nut flours, butters & milks) coffee, alcohol, raw vegetables/salads and raw fruit. Cook, peel, de-seed and puree vegetables & fruit at 1st. Dairy is best avoided for the 1st few weeks if unsure of its’ tolerability. ·Moderate Fodmap Column Foods: limit to 1 per meal. Meal = eating separated by 3-4 hours. ·Quantity listings are adult portions: decrease amounts for children. ·Tailor the diet: individual variations from this list are to be expected- trust your body’s reactions over the list. ·Tolerances change over time: periodically re-try previously intolerant foods. ·This guide is a combination of SCD, Low Fodmap Diet & the clinical experience of Dr. Siebecker in treating SIBO. LESS FERMENTABLE MORE FERMENTABLE All spices (except onion & garlic) Garlic-infused oil Ginger (fresh & dried) Mayonnaise, homemade or commercial w/ honey Mustard- without garlic Pickles/ Relish- no sweetener or garlic Tabasco (McIlhennyCo) Wasabi- pure Vinegar: apple cider, distilled/white, red & white wine Asafoetida powder Chicory root (leaves ok) Cocoa/chocolate- unsweetened Gums/ Carrageenan/ Thickeners Sauces or Marinades with High Fodmap/ SCD Illegal items Soy Sauce/Tamari Spices: Onion & Garlic powder Vinegar: balsamic SIBO Food Guide Seasonings/Condiments SCD “LEGAL” LOW FODMAP SCD “LEGAL” MODERATE FODMAP SCD “LEGAL” HIGH FODMAP SCD “ILLEGAL” Dr. Siebecker 1/13/14 Compiled by Dr. Allison Siebecker (www.siboinfo.com) with the following sources: (formatting thanks to Dr. Michele Bartlett) ·Gottschall E, and SCD™ Community. Specific Carbohydrate Diet Legal/Illegal List. http://www.breakingtheviciouscycle.info/legal/listing/. Accessed October 22, 2012, January 20 & December 6 2013. ·Gibson P, Muir J, Barrett J, Shepard S, et al. The Low Fodmap Diet, Edition 3. Central Clinical School, Monash University. Melbourne, Victoria Australia. June 2012. www.med.monash.edu/cecs/gastro ·Gibson P, Muir J, Barrett J. The Monash University Low Fodmap Diet App. Monash University. Melbourne, Victoria Australia. http://med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html. Accessed January 13,December 6 2013. ·Hamdan, K. Crystallization of Honey. Bee World. Vol.87 (4) 2010 pp. 71-74. PDF. ·Hebblethwaite C. Your Low FODMAP Diet Plan. Dietary Specialists Limited, Christchurch New Zealand. June 2012. ·Kajiwara S, Gandhi H, Ustunol Z. Effect of honey on the growth of and acid production by human intestinal Bifidobacteriumspp.: an in vitro comparison with commercial oligosaccharides and inulin. J Food Prot. 2002 Jan;65(1):214-8. PMID: 11808799 ·Siebecker A. Clinical Experience, SIBO specialty private practice. SIBO Center for Digestive Health at NCNM Clinic, Portland, Or. 2010-present. www.siboinfo.com. ·Wright S. The SCD Diet and Alcohol: Part III – The SCD Guide to Liquors. http://scdlifestyle.com/2010/02/scd-legal- alcohol-part3/. uploads/Geographie/ sibo-food-guide.pdf