Complex Carbohydrates




Cereals and Grains Amaranth, Bran, Barley, Brown Rice, Bulgur, Buckwheat, Cornmeal, Couscous, Grits, Kasha, Kamut, Millet, Muesli, Oats, Quinoa, Rye, Semolina, 100% Whole Wheat, Wheat Germ, Wild Rice

  • When choosing a cereal, choose one that has less than 5 grams of sugar per serving and has at least 5 grams of fiber per serving.
Breads, Crackers, Pita, Tortilla, Pastas and Rice Look for 100% whole grain or stone-ground breads, crackers and pastas.  Brown rice.
Starchy Vegetables Corn, Peas, Plantains, Potato (sweet and white), yam, squash and yucca
Legumes and Beans Soybeans (edamame), lentils, peas, beans (black, red, white, navy, pinto, kidney, lima)

  • soak dried beans overnight to reduce gas-production
Fruits Use fresh or frozen, without added sugar, syrup or cream. Peel fresh fruit. Healthy examples are:

Peaches, apples, nectarines, plums, cherries,  bananas, berries, pears, melons

  • Avoid fruit that is too fibrous or hard to chew such as coconut or the rind of an orange.
  • Use caution when eating fruits with seeds or pits
Vegetables Use fresh or frozen without added sauces, cheeses or gravies.

Healthy examples are:

Broccoli and cauliflower florets, tender green beans, soft yellow squash, zucchini, soft eggplant, cucumbers, soft asparagus, Brussels sprouts, carrots, parsnip, rutabaga, beets, snow peas, onions, kale, collards, cabbage, mushrooms, peppers, tomatoes, herbs

  • If using canned, choose low sodium and rinse under cool water
  • Avoid tough stalks and vegetables that are too fibrous or hard to chew
  • If experiencing gas, avoid onions, garlic, leeks, cabbage, broccoli, cauliflower and other gas producing vegetables
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