I have added notes to the Blue Zones Diet food list, to show quantities small enough for people decreasing their intake of FODMAPs.

Ikaria, Greece

  • olive oil
  • wild greens
  • potatoes
  • feta cheese
  • black-eyed peas
  • canned chickpeas (1/4 cup)
  • lemons
  • Mediterranean herbs
  • coffee
  • honey (1Tbsp)

Okinawa, Japan

  • bitter melons (1/4 cup)
  • tofu
  • sweet potatoes
  • garlic (1/2 clove)
  • turmeric
  • brown rice
  • green tea
  • shiitake mushrooms (2 mushrooms)
  • seaweed

Ogliastra region, Sardinia

  • goat’s and sheep’s milk
  • flat bread (spelt, buckwheat not wheat)
  • barley (sprouted grains only)
  • sourdough bread (spelt, buckwheat not wheat)
  • fennel
  • fava beans (1/4 cup)
  • chickpeas (canned 1/4 cup)
  • tomatoes
  • almonds (10)
  • milk thistle

Loma Linda, California

  • avocados (1/8 whole)
  • nuts (chestnuts, Brazil nuts, peanuts, pine nuts, walnuts only)
  • beans (1/4 cup canned beans only)
  • water
  • oatmeal (1/4 cup)
  • whole wheat bread (spelt only)
  • soy milk (made from soy protein, not beans)

Nicoya Peninsula, Costa Rica

  • maize nixtamal
  • squash
  • papaya
  • yams (1/2 cup)
  • black beans (1/4 cup canned beans only)
  • bananas
  • pelivalles
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