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Breads and grains made with refined white flour including rolls, muffins, bagels, pasta.
White rice, pasta, noodles and risotto rice
Couscous, polenta, semolina and tapioca
Plain crackers
Low-fibre cereal including puffed rice, cream of wheat, cornflakes.
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NO whole grains or high-fibre:
Brown or wild rice
Whole grain bread, rolls, pasta, or crackers
Whole grain or high-fibre cereal (including granola, raisin bran, oatmeal)
Bread or cereal with nuts or seeds
Quinoa, bulgur or barley
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Tofu- silken, marinated, smoked
Pea protein
Tempeh
Non-dairy vegan cheese
Non -dairy milk alternative (soy, almond, rice, oat
Textured vegetable protein
Mycoprotein
Vegan yogurt
Creamy (smooth) peanut or almond butter
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Legumes, including dried peas (including split or black-eyed), dried beans (including kidney, pinto, garbanzo/ chickpea) and lentils.
Nuts, including peanuts, almonds, walnuts and chunky nut butter
Seeds, including fennel, sesame, pumpkin, sunflower.
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Canned or well-cooked vegetables without skin or peel
Peeled carrots
Turnips
Asparagus tips
Potatoes without skin
Cucumbers without seeds or peel
Avocado (ripe)
Tomatoes without seeds or skin
*Limit intake to 2 portions of vegetables per day
(1 portion = 3 heaped tablespoon)*
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NO raw, skin, seeds, peel; or certain other vegetables:
Corn
Potatoes with skin
Cucumbers with seeds and peel
Cooked cabbage or Brussels sprouts
Green peas
Summer and winter squash
Lima beans
Onions
Mushrooms
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Applesauce
Ripe cantaloupe and honeydew
Watermelon
Ripe, peeled apricots and peaches
Canned or cooked fruit without seeds or skin
*Limit intake to 2 portions of vegetables per day
(1 portion = 1 piece of fruit or the equivalent of 1 handful)*
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NO seeds, skin, membranes; or dried fruit:
Raw fruit with seeds, skin, or membranes (includes berries, pineapple, apples, oranges, watermelon, banana)
Any cooked or canned fruit with seeds or skin
Raisins or other dried fruit
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Vegetable and other oils
Salad dressings made without seeds or nuts
Vegan mayonnaise
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Unstrained soups
Chilli
Lentil soup
Dried bean soup
Corn soup
Pea soup
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Non-dairy custard/pudding
Plain sponge pudding
Vegan ice cream
Sherbet or sorbet
Cookies or cake made with white flour, prepared without seeds, dried fruit, or nuts
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Coconut
Anything with seeds or nuts
Cakes or desserts containing raisins, sultanas, currants or candied peel.
Cookies or cakes made with whole grain flour, seeds, dried fruit, or nuts
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Yeast extract spread
Honey
Jam with no seeds
Marmalade with no peel
Smooth chutneys or pickles
Salt and pepper
Herbs and spices
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Seeded jam
Marmalade with peel
Chutneys or pickle containing skins, peel or raisins.
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Coffee / Tea
Hot chocolate / cocoa
Clear fruit drinks (no pulp)
Soda and other carbonated beverages
Fruit juice without pulp
Complan, Fortisip or Ensure without added fibre
Non-dairy milkshakes
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Fruit or vegetable juice with pulp
Beverages with red or purple dye
Smoothies containing fruit or vegetables
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