Gut-Friendly Foods Library

A Better Way to Navigate Foods for Digestive Healing

Table of Contents

Begin Here

Instead of calling foods "legal" and "illegal," I now organize foods according to how gently they are typically tolerated during digestive healing.

If you're living with Crohn's disease, ulcerative colitis, IBS, microscopic colitis, diverticulitis, or recovering from a digestive flare, you already know there is no single food list that works perfectly for everyone.

Some foods are commonly well tolerated.

Some foods simply require more healing before introducing.

Others are worth approaching carefully depending on your symptoms.

This library combines:

  • decades of my personal experience living with Crohn's disease
  • the principles of the Specific Carbohydrate Diet (SCD)
  • practical cooking experience
  • current digestive health knowledge

My goal isn't to hand you another restrictive list.

My goal is to help you confidently decide:

"Can I eat this today?"

Cheryl's Note

One of the biggest lessons I've learned over more than two decades with Crohn's disease is that healing isn't about perfection—it's about paying attention. Your digestive system will often tell you when it's ready for the next step. Learn to listen to it with curiosity rather than fear.

A - Z Gut-Friendly Food Library

A

  1. 1
    Acacia - gut-friendly
  2. 2
    Acai Berries - gut-friendly 
  3. 3
    Agar Agar - avoid
  4. 4
    Agave Syrup - avoid
  5. 5
    Alfalfa - gut-friendly
  6. 6
    Algae - avoid
  7. 7
    Allspice - gut-friendly (no additives)
  8. 8
    Allspice Oil - avoid
  9. 9
    Almond Butter - gut-friendly (no additives)
  10. 10
    Almond Milk - gut-friendly (no additives, or gums)
  11. 11
    Almond Oil - gut-friendly
  12. 12
    Almonds - gut-friendly (no additives, not roasted, small quantities)
  13. 13
    Aloe Vera - avoid
  14. 14
    Amaranth Flour - avoid 
  15. 15
    Apple Cider - gut-friendly (no additives, should be cloudy)
  16. 16
    Apple Cider Vinegar - gut-friendly
  17. 17
    Apple Juice - gut-friendly (no additives, no added sugar)
  18. 18
    Apples are gut-friendly. Click the link to find out more.
  19. 19
    Apricots - gut-friendly (dried fruit with no additives)
  20. 20
    Arrowroot - avoid
  21. 21
    Artichokes - avoid
  22. 22
    Ascorbic Acid - gut-friendly
  23. 23
    Asiago Cheese - gut-friendly
  24. 24
    Asparagus - gut-friendly
  25. 25
    Aspartame - gut-friendly (consume only once per week)
  26. 26
    Aspartic Acid - gut-friendly
  27. 27
    Astragalus - avoid
  28. 28
    Avocado - gut-friendly
  29. 29
    Avocado Oil - gut-friendly

B

  1. 1
    Bacon (no-sugar) is SCD LEGAL and is NOT INFLAMMATORY
  2. 2
    Baker's Yeast is SCD ILLEGAL and is INFLAMMATORY
  3. 3
    Baking Powder is SCD ILLEGAL and is INFLAMMATORY
  4. 4
    Baking Soda is SCD LEGAL and is NOT INFLAMMATORY
  5. 5
    Balsamic Vinegar (homemade only) is SCD LEGAL and is NOT INFLAMMATORY 
  6. 6
    Bananas (black spotted/no green on skin) are SCD LEGAL and are NOT INFLAMMATORY
  7. 7
    Bark Tea is SCD ILLEGAL and is INFLAMMATORY
  8. 8
    Barley is SCD ILLEGAL and is INFLAMMATORY
  9. 9
    Bean Flour is SCD ILLEGAL and is INFLAMMATORY
  10. 10
    Bean Sprouts are SCD ILLEGAL and are INFLAMMATORY
  11. 11
    Bee Pollen is SCD ILLEGAL and is INFLAMMATORY
  12. 12
    Beef is SCD LEGAL and is not INFLAMMATORY
  13. 13
    Beer is SCD ILLEGAL and is INFLAMMATORY
  14. 14
    Beets (fresh) are SCD LEGAL and are NOT INFLAMMATORY
  15. 15
    Berries are SCD LEGAL and are NOT INFLAMMATORY
  16. 16
    Bhindi is SCD ILLEGAL and is INFLAMMATORY
  17. 17
    Bitter Gourd is SCD ILLEGAL and is INFLAMMATORY
  18. 18
    Black Beans are SCD LEGAL and are NOT INFLAMMATORY
  19. 19
    Black Eyed Beans are SCD ILLEGAL and are INFLAMMATORY
  20. 20
    Black Radish is SCD LEGAL and is NOT INFLAMMATORY
  21. 21
    Blue Cheese is SCD LEGAL and is NOT INFLAMMATORY
  22. 22
    Bok Choy is SCD LEGAL and is NOT INFLAMMATORY
  23. 23
    Bologna is SCD ILLEGAL and is INFLAMMATORY
  24. 24
    Bouillon Cubes are SCD ILLEGAL and are INFLAMMATORY
  25. 25
    Bourbon is SCD LEGAL and is NOT INFLAMMATORY
  26. 26
    Brandy is SCD ILLEGAL and is INFLAMMATORY
  27. 27
    Brazil nuts are SCD LEGAL and are NOT INFLAMMATORY
  28. 28
    Brick Cheese is SCD LEGAL and is NOT INFLAMMATORY
  29. 29
    Brie Cheese is SCD LEGAL and is NOT INFLAMMATORY
  30. 30
    Broccoli is SCD LEGAL and is NOT INFLAMMATORY
  31. 31
    Brussel Sprouts are SCD LEGAL and are NOT INFLAMMATORY
  32. 32
    Buckwheat is SCD ILLEGAL and is INFLAMMATORY
  33. 33
    Bulgur is SCD ILLEGAL and is INFLAMMATORY
  34. 34
    Burdock Root is SCD ILLEGAL and is INFLAMMATORY
  35. 35
    Butter is SCD LEGAL and is NOT INFLAMMATORY
  36. 36
    Butter Beans are SCD ILLEGAL and are INFLAMMATORY
  37. 37
    Buttermilk is SCD ILLEGAL and is INFLAMMATORY

C

  1. 1
    Cabbage is SCD LEGAL and NOT INFLAMMATORY
  2. 2
    Camembert Cheese is SCD LEGAL and NOT INFLAMMATORY
  3. 3
    Cannellini Beans are SCD ILLEGAL and INFLAMMATORY
  4. 4
    Canned Fish (oil or water only) is SCD LEGAL and NOT INFLAMMATORY
  5. 5
    Canned Fruits (in their juices only) are SCD LEGAL and NOT INFLAMMATORY
  6. 6
    Canned Vegetables are SCD ILLEGAL and INFLAMMATORY
  7. 7
    Canola Oil is SCD LEGAL and NOT INFLAMMATORY
  8. 8
    Cantaloupe is SCD LEGAL and NOT INFLAMMATORY
  9. 9
    Capers are SCD LEGAL and NOT INFLAMMATORY
  10. 10
    Carob is SCD ILLEGAL and INFLAMMATORY
  11. 11
    Carrageenan is SCD ILLEGAL and INFLAMMATORY
  12. 12
    Carrots are SCD LEGAL and NOT INFLAMMATORY
  13. 13
    Cashews are SCD LEGAL and NOT INFLAMMATORY
  14. 14
    Cauliflower is SCD LEGAL and NOT INFLAMMATORY
  15. 15
    Celeriac or Celery Root is SCD LEGAL and NOT INFLAMMATORY
  16. 16
    Celery is SCD LEGAL and NOT INFLAMMATORY
  17. 17
    Cellulose (supplement ingredient) is SCD LEGAL and NOT INFLAMMATORY
  18. 18
    Cellulose Gum is SCD ILLEGAL and is INFLAMMATORY
  19. 19
    Cereals are SCD ILLEGAL and are INFLAMMATORY
  20. 20
    Cheddar Cheese is SCD LEGAL and is NOT INFLAMMATORY
  21. 21
    Cheese (hard cheese aged 30+days) is SCD LEGAL and is NOT INFLAMMATORY
  22. 22
    Cherimoya (custard apple/sharifa) is SCD LEGAL and is NOT INFLAMMATORY
  23. 23
    Cherries are SCD LEGAL and are NOT INFLAMMATORY
  24. 24
    Chestnut Flour is SCD ILLEGAL and is INFLAMMATORY
  25. 25
    Chestnuts is SCD LEGAL and is NOT INFLAMMATORY
  26. 26
    Chèvre is SCD ILLEGAL and is INFLAMMATORY
  27. 27
    Chewing Gum is SCD ILLEGAL and is INFLAMMATORY
  28. 28
    Chia Seeds are SCD ILLEGAL and are INFLAMMATORY
  29. 29
    Chicory Root is SCD ILLEGAL and is INFLAMMATORY
  30. 30
    Chickpeas are SCD ILLEGAL and are INFLAMMATORY
  31. 31
    Chocolate is SCD ILLEGAL and is INFLAMMATORY
  32. 32
    Cilantro is SCD LEGAL and is NOT INFLAMMATORY
  33. 33
    Cinnamon is SCD LEGAL and is NOT INFLAMMATORY
  34. 34
    Citric Acid is SCD LEGAL and is NOT INFLAMMATORY
  35. 35
    Club Soda (no additives/sugar) is SCD LEGAL and is NOT INFLAMMATORY
  36. 36
    Cocoa Butter is SCD LEGAL and is NOT INFLAMMATORY
  37. 37
    Cocoa Powder is SCD ILLEGAL and is INFLAMMATORY
  38. 38
    Coconut is SCD LEGAL and is NOT INFLAMMATORY
  39. 39
    Coconut Aminos is SCD ILLEGAL and INFLAMMATORY
  40. 40
    Coconut Butter is SCD LEGAL and NOT INFLAMMATORY
  41. 41
    Coconut Flour is SCD LEGAL and NOT INFLAMMATORY
  42. 42
    Coconut Milk (no additives/sugar) is SCD LEGAL and is NOT INFLAMMATORY
  43. 43
    Coconut Nectar is SCD ILLEGAL and is INFLAMMATORY
  44. 44
    Coconut Oil is SCD LEGAL and is NOT INFLAMMATORY
  45. 45
    Coconut Palm Sugar is SCD ILLEGAL and is INFLAMMATORY
  46. 46
    Coconut Sap is SCD ILLEGAL and is INFLAMMATORY
  47. 47
    Coconut Sugar is SCD ILLEGAL and is INFLAMMATORY
  48. 48
    Coconut Water is SCD ILLEGAL and is INFLAMMATORY
  49. 49
    Coffee is SCD LEGAL and is NOT INFLAMMATORY
  50. 50
    Coffee (instant) is SCD ILLEGAL and is INFLAMMATORY
  51. 51
    Collard Greens is SCD LEGAL and is NOT INFLAMMATORY
  52. 52
    Colby Cheese is SCD LEGAL and is NOT INFLAMMATORY
  53. 53
    Cordials are SCD ILLEGAL and are INFLAMMATORY
  54. 54
    Corn is SCD ILLEGAL and is NOT INFLAMMATORY
  55. 55
    Corn Oil is SCD LEGAL and is NOT INFLAMMATORY
  56. 56
    Corn Syrup is SCD ILLEGAL and is INFLAMMATORY
  57. 57
    Cornstarch is SCD ILLEGAL and is INFLAMMATORY
  58. 58
    Courgette (zucchini) is SCD LEGAL and is NOT INFLAMMATORY
  59. 59
    Cranberry Juice is SCD LEGAL and is NOT INFLAMMATORY
  60. 60
    Cranberry Juice is SCD LEGAL and is NOT INFLAMMATORY
  61. 61
    Cream is SCD ILLEGAL and is INFLAMMATORY
  62. 62
    Cottage Cheese is SCD ILLEGAL and is INFLAMMATORY
  63. 63
    Cream of Tartar is SCD ILLEGAL and is INFLAMMATORY
  64. 64
    Cream Cheese is SCD ILLEGAL and is INFLAMMATORY
  65. 65
    Creamed Coconut is SCD LEGAL and is NOT INFLAMMATORY
  66. 66
    Croscarmellose Sodium is SCD ILLEGAL and is INFLAMMATORY
  67. 67
    Cucumbers are SCD LEGAL and are NOT INFLAMMATORY
  68. 68
    Custard Apple (sharifa/cherimoya) is SCD ILLEGAL and is INFLAMMATORY
  69. 69
    Cyclamate Sugar is SCD LEGAL and is NOT INFLAMMATORY

D

  1. 1
    Date Sugar is SCD ILLEGAL and is INFLAMMATORY
  2. 2
    Dates (medjool are best) are SCD LEGAL and are NOT INFLAMMATORY
  3. 3
    Date Syrup is SCD ILLEGAL and is INFLAMMATORY
  4. 4
    Dextrose (commercial) is SCD ILLEGAL and is INFLAMMATORY 
  5. 5
    Dried Milk Solids is SCD ILLEGAL and is INFLAMMATORY
  6. 6
    Drumsticks (okra, bhindi) are SCD ILLEGAL and are INFLAMMATORY 
  7. 7
    Dry Curd Cottage Cheese (Farmer's Cheese) is SCD LEGAL and is NOT INFLAMMATORY
  8. 8
    Durum Flour is SCD ILLEGAL and is INFLAMMATORY

E

  1. 1
    Echinacea is SCD LEGAL and is NOT INFLAMMATORY
  2. 2
    Edam cheese is SCD LEGAL and is NOT INFLAMMATORY
  3. 3
    Eggplant is SCD LEGAL and is NOT INFLAMMATORY
  4. 4
    Eggs are SCD LEGAL and is NOT INFLAMMATORY
  5. 5
    Ethanol is SCD LEGAL and is NOT INFLAMMATORY
  6. 6
    Evaporated Cane Juice is SCD ILLEGAL and is INFLAMMATORY
  7. 7
    Ezekiel Bread is SCD ILLEGAL and is INFLAMMATORY

F

  1. 1
    Faba Beans are SCD ILLEGAL and are INFLAMMATORY
  2. 2
    Fennel is SCD LEGAL and is NOT INFLAMMATORY
  3. 3
    Fenugreek is SCD ILLEGAL and is INFLAMMATORY
  4. 4
    Feta Cheese is SCD LEGAL and is NOT INFLAMMATORY
  5. 5
    Figs are SCD LEGAL and are NOT INFLAMMATORY
  6. 6
    Filberts (hazelnuts) are SCD LEGAL and are NOT INFLAMMATORY
  7. 7
    Fish is SCD LEGAL and is NOT INFLAMMATORY
  8. 8
    Flaxseed is SCD ILLEGAL and is INFLAMMATORY
  9. 9
    Flaxseed Oil is SCD LEGAL and is NOT INFLAMMATORY
  10. 10
    Flour is SCD ILLEGAL and is INFLAMMATORY
  11. 11
    FOS (fructooligosaccharides) are SCD ILLEGAL and are INFLAMMATORY
  12. 12
    Frozen Orange Juice is SCD ILLEGAL and is INFLAMMATORY
  13. 13
    Fruits (canned in their own juice only) are SCD LEGAL and are NOT INFLAMMATORY

G

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H

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I

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J

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K

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L

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M

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N

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O

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P

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Q

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R

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S

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T

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U

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    Udon is SCD ILLEGAL and is INFLAMMATORY

V

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X

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Y

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Z

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    Zucchini is SCD LEGAL and is NOT INFLAMMATORY

Note: This Diet is not a replacement for Medical Advice. If you are sick and are not improving, or are getting worse, you should contact your doctor right away. You should call your healthcare provider if you experience: blood in your stool, rectal bleeding, chronic gas, bloating, chronic diarrhea, chronic pain, extreme weight loss, unexplained fatigue or weakness.

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