Low Fermentation Eating Guide

The Microbiome Connection Part 6: by Mark A. Pimentel

Low Fermentation Eating Guide:

We are not going to go over foods to avoid and keep in mind this is only for if you have SIBO or IBS. Choose simple, easy to digest foods and avoid high fiber foods.

Foods to choose:

Baking powder	Cream of tartar	Agave	Almond flour	All-purpose flour	Dark chocolate	Avocado, coconut, olive, sesame oils	Nuts and seeds
Baking soda	Cane, caster, turbinado sugars	Broths	Coffee	Agar flakes	Active dry yeast	Nut butters (all natural, no additives)	Gruyere
Bittersweet/semisweet chocolate	Vanilla extract/powder	Condiments that are minimally processed without high fructose corn syrup and additives)	Manchego	Cheddar	Parmesan	Asiago	Lactose free cottage cheese
Cocoa powder	Ghee	Milk alternatives and lactose free milk (not soy)	Small amount of butter	Organ Meats	Seafood	Poultry	Pork
Corn flour	Lamb	Game	Fish	Eggs	Beef	Bacon (nitrate and sugar free)	Pomegranate
Plum	Pineapple	Persimmon	Peach	Passion Fruit	Papaya	Nectarine	Melons
Mango	Guava	Grapes	Dragon Fruit	Cranberries	Citrons	Cherries	Berries
Apricot	Zucchini	Yucca	Yam	Water chestnut	Olives	Mushroom	Turnip
Tomato	Tomatillo	Leek	Sweet potato	Jicama	Horseradish	Squash	Spinach
Greens/Lettuce	Green beans	Seaweed	Green part of scallions	Fennel	Peas	Endive	Eggplant
Rutabaga	Rhubarb	Radicchio	Pumpkin	Potato	Bell peppers	Parsnip	Small amount of onion, garlic, and shallot (all cooked)
Cucumber	Corn	Celeriac/Celery	Carrots	Capers	Beets	Avocado	Hemp seeds
White or wheat bread/Bagels	Italian/French/Potato bread	Tortilla	Sourdough/Rye	Pasta	Gnocchi	GF pasta made from white rice, corn, or almond flour	Rice cakes made from white rice
Rice (white, sushi, paella, jasmine)	Dumpling wrappers	Cream of wheat	Popcorn/popchips	Maple Syrup/Glucose/Sucrose/Honey	Refined Cereal such as rice krispies	Phyllo dough	Panko