Macrobiotic Diet Foods Permitted

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The Macrobiotic diet has general guidelines for foods that are permitted. It is also advised that people attend certified macrobiotic cooking classes to help learn how to cook natural foods.

The following are the foods which are permitted occasionally (about 2-3 times a week) on the Macrobiotic diet:

  • Berries – blackberries, blueberries, raspberries, strawberries
  • Bread (unyeasted sourdough)
  • Cereals – amaranth, barley (flakes, grits, malt), oats, puffed wheat gluten (fu), quinoa, rye, seitan (boiled wheat gluten)
  • Condiments – umeboshi (paste, plum, vinegar), wasabi (horseradish), white miso
  • Fish – cod, flounder, halibut, sole, trout, snapper
  • Fruit – apples, apricots, cherries, honeydew melon, grapes, peaches, pears, plums, raisins, tangerines, watermelon
  • Grains – bulgur (cracked wheat), corn grits, cornmeal, cous cous (polenta)
  • Herbs – garlic, ginger
  • Juice – fresh juice of apples or grapes (use as snack between meals or in cooking)
  • Legumes – black-eyed peas, black turtle beans, green beans, green peas, kidney beans, lima beans, mung beans, navy beans, pinto beans, split peas, soybeans
The Macrobiotic diet recommends that people attend certified macrobiotic cooking classes to help learn how to cook natural foods
  • Noodles – buckwheat (soba), thin wheat noodles (somen), whole wheat noodles (udon)
  • Nuts – almonds, chestnuts, coconuts, peanuts, pecans, nut butters
  • Pancakes (home-made)
  • Pure maple syrup (use very sparingly)
  • Rice – brown rice syrup, brown rice vinegar, mochi (pounded sweet rice)
  • Seeds – poppy, pumpkin seeds, sesame, sunflower
  • Soy – dried and fresh tofu, mirin, tamari, tempeh
  • Sweets – rice and barley malt candies
  • Tahini (sesame butter)
  • Vegetables – celery, chives, cucumber, endive, iceberg lettuce, Jerusalem artichoke, kohlrabi, mushrooms, romaine lettuce, snap peas, sprouts

Note: It is recommended that only fruits and vegetables which are in season to be chosen in the diet (and organic too)


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