But... what CAN I eat?

Say you've figured out FODMAPs you cannot tolerate and you know what to avoid for Body Ecology. You might ask, what can I actually eat. It really helps to make a list of foods that are allowed by category.

Since one key is to eat lots of non-starchy vegetables start with a list of those and line through anything you know you can't tolerate from your FODMAPs elimation diet.

Non-starchy vegetables (have just about any time)
asparagus, bamboo shoots, beet greens, bok choy, broccoli, brussels sprouts, burdock root, cabbage, carrots, cauliflower, celery, chives, collard greens, cucumber, daikon, dandelion greens, endive, escarole, garlic, green beans, jicama, kale, kohirabi, leeks, lettuce, mustard greens, okra, onion, parsley, red radishes, red bell pepper, scallions, shallots, spinach, sprouts (except mung bean), swiss chard, turnips, turnip greens.    Please note that I cannot eat all of the vegetables on this list, I include them in case others can tolerate them.

Oils (stick with unrefined oils) (have just about any time)
Sunflower, flax, pumpkin seed, olive, butter, ghee, cultured butter, walnut oil, coconut oil.

Sweetners (anytime)
 Lakanto (monk fruit) or Stevia

Grain-like Seeds (have only with non-starchy vegetables)
Amaranth, quinoa, buckwheat, millet

Starchy Vegetables
acorn squash, butternut squash, lima beans, corn (fresh), water chestnuts, artichokes,  red skin potatoes.

Protein Fats
sprouted almonds, sprouted seeds, avocado

Acid Fruits
lemons, limes, cranberriers (unsweetened), black current juice (unsweetened)

Fruits for first in morning (have these by themselves first thing in morning
berries, pomegranite seeds, cranberry juice (unsweetened), black current juice (unsweetened).

Animal Proteins (only with non-starchy vegetables)
Eggs, meats, fish

 So now you have lists, so go forth and mix and match. I find it helpful to bring such lists to the grocery store and to restaurants. I used to keep a picture on my phone. Now it's all just second nature.