Here are examples of foods that are recommended for regular use and occasional use, as well as foods that should be avoided. For more complete lists of the foods that are allowed on this diet, including oils, seasonings, and condiments, refer to the book
The Macrobiotic Way.
| Type of Food | For Regular Use | For Occasional Use | To Be Avoided |
|---|
Whole Grains | Barley, brown rice (short and medium grain), buckwheat, corn, millet, oats, rye, wheat, other whole cereal grains | Buckwheat noodles (soba), brown rice (long grain), bulgur, corn grits, cornmeal, puffed wheat, rice cakes, tortillas, whole wheat crackers, whole wheat pasta | Anything made with yeast, baked goods containing dairy products, refined cereals, white flour products |
Vegetables | Acorn squash, bok choy, broccoli, Brussels sprouts, butternut squash, carrots, cauliflower, chives, dandelion roots and greens, green and Chinese cabbage, kale, leeks, parsley, parsnips, pumpkin, radishes, rutabagas, scallions, turnips, watercress | Alfalfa sprouts, beets, celery, corn-on-the-cob, cucumber, iceberg lettuce, mushrooms, romaine lettuce, shiitake mushrooms, snow peas, string beans, summer squash, Swiss chard, water chestnuts | Asparagus, avocado, eggplant, fennel, green peppers, plantains, potatoes, red peppers, spinach, sweet potatoes, tomatoes, yams, zucchini |
Sea Vegetables | Agar-agar, arame, dulse, irish moss, kelp, kombu, nori, wakame | — | — |
Beans and Bean Products | Aduki beans, chick peas, green or brown lentils, miso, natto, natural tamari soy sauce, tempeh, tofu | Bean sprouts, black beans, great northern beans, kidney beans, lima beans, navy beans, pinto beans, red lentils, soybeans, split peas | — |
Fresh Fish and Seafood | Flounder, haddock, halibut, herring, smelt, sole, trout | Carp, clams, cod, red snapper, scrod, shrimp, oysters | Bluefish, mackerel, salmon, swordfish, tuna |
Fresh and Dried Fruit | — | Temperate climate fruits | Tropical fruits and juices |
Snacks | — | Almonds, chestnuts, homemade popcorn, peanuts, pecans, pumpkin seeds, rice cakes, sesame seeds, sunflower seeds, walnuts | Brazil nuts, cashew nuts, filberts, macadamia nuts, pistachios |
Beverages | Amaske, bancha tea, roasted barley tea, roasted rice tea, spring or well water | Dandelion tea, grain coffee, kombu tea, mu tea | For less frequent use:
Apple juice or cider, barley green tea, fruit juice (temperate climate fruits), green tea, naturally fermented beer, sake, seed or nut milk, vegetable juice
| Alcohol, black tea, coffee, commercial beers, decaffeinated coffee, distilled water, herb teas, juice drinks, municipal or tap water, soft drinks, wine |
