Nutrition & Supplementation
Muse Bradley — dietary architecture · supplementation protocol · May 2026
Governing Intent

This document defines the nutritional architecture of Muse School. Diet is not a separate program running alongside the physical training and the Hormonal Balance Games — it is the biochemical substrate on which all of it runs. The food Muse Bradley eats directly affects fasting glucose, insulin sensitivity, dopamine precursor availability, vascular health, pelvic floor tissue repair, and the prolactin-management objective that governs the HBG practice.

Every dietary choice described here was arrived at against the metabolic requirements of a Type 2 diabetic male pursuing lean recomposition and hormonal optimization. The diet is naturally compatible with a low-FODMAP, gluten-free framework — a practical consideration given the household — but this document governs Muse Bradley's nutrition specifically.

The governing frame

Protein is the organizing priority. Glycemic stability is the Tresiba lever. Fat sources matter, not just fat quantity. The pea protein powder added to each bowl serving is the primary protein lever — cost-effective, low-FODMAP, and requiring no separate preparation.

Governing Principles
Protein as Organizing Priority
Body Composition · Neurochemistry · PF Tissue
Lean mass preservation during caloric restriction, dopamine and acetylcholine precursor supply, and pelvic floor tissue repair all require adequate protein. The target is 125–140g daily — achieved through the pea protein addition to each bowl serving and the breakfast restructure. Protein is not merely a body composition variable. It is a neurochemical one: tyrosine, the amino acid precursor to dopamine, arrives primarily through dietary protein. The sustained dopaminergic state of the HBG practice is supported, at the biochemical level, by sufficient protein intake.
Glycemic Stability as the Tresiba Lever
Diabetes Management · Basal Insulin Reduction
Every high-GI carbohydrate consumed in the morning is a cortisol-amplified glucose event. The breakfast restructure — eliminating the corn tostada, replacing with protein-forward items (eggs, cheese, plain yogurt) — removes the most glycemically aggressive item in the previous diet. The swap from instant oats (GI ~70) to rolled oats (GI ~55) in the lunch/dinner bowl applies further pressure in the right direction. These are the two most direct dietary levers for reducing fasting glucose and, over time, decreasing the required Tresiba dose. Changes to insulin dosing always require physician confirmation.
Omega-3 Sufficiency
Vascular Health · Inflammation · Insulin Sensitivity
The previous diet contained essentially no omega-3 fatty acids. This is the most consequential single nutritional gap relative to the Muse School objectives. Omega-3s support endothelial function — the vascular lining that governs erectile blood flow. They reduce the low-grade systemic inflammation that independently elevates prolactin. This gap is addressed by supplementation rather than diet, given the practical constraints of the household food framework.
Prolactin as Dietary Target
HBG Integration
Post-ejaculatory prolactin suppression is the governing neurochemical objective of the HBG practice. Diet supports this objective through two mechanisms: adequate zinc intake (zinc is inversely associated with prolactin at physiologically relevant levels — Netter et al., 1981, Andrologia) and the maintenance of sufficient dopamine precursor availability through protein. The daily multivitamin addresses zinc directly. The pea protein addition to each bowl addresses tyrosine. These are not incidental nutritional choices. They are the dietary expression of the prolactin management objective.
Pea Protein as Protein Lever
Cost · Convenience · Compatibility
Naked Nutrition Pea Protein Powder at 15g per bowl serving is the primary mechanism for closing the daily protein gap. At approximately 12–13g of complete amino acids per 15g serving, it integrates invisibly into the bowl without altering preparation, texture, or flavor profile in any meaningful way. It is low-FODMAP, naturally gluten-free, and requires no separate preparation or meal construction. The cost-per-gram-of-protein advantage over baked ground meat is meaningful over the course of a week. Pea protein is a defensible long-term choice — not a compromise.
Breakfast

The morning meal is the most glycemically sensitive window of the day. Cortisol peaks in the early morning hours, amplifying glucose response to carbohydrate intake. The previous breakfast anchored on a corn tostada — a high-GI carbohydrate consumed at exactly the wrong moment. The restructured breakfast removes that item entirely. The current architecture centers on protein and fat: eggs, cheese, and plain full-fat yogurt — low glycemic, satiating, and nutritionally active for the program's core objectives.

Daily
Breakfast
  • Hardboiled eggs 2 eggs · up from 1
  • Hard cheese (cheddar, Colby, or parmesan) 30g · as previously
  • Olympic Organic 3.5% plain yogurt 115g · replaces cucumber
The second egg adds approximately 6g complete protein, additional choline (acetylcholine precursor — relevant to pelvic floor neuromuscular function), zinc, and selenium. The yogurt adds approximately 7–8g protein, probiotic benefit, and calcium — low glycemic, satiating, and a meaningful protein contribution at the most glycemically sensitive meal of the day. Morning glucose response remains well-managed without the tostada.
Why yogurt

Olympic Organic 3.5% plain yogurt at 115g delivers approximately 7–8g protein, active probiotic cultures, and calcium at low glycemic cost. Full-fat format reduces the glycemic response relative to low-fat varieties. It is satiating without being heavy, pairs cleanly with the eggs and cheese, and adds meaningful protein at the meal where it is most needed — before a cognitively demanding morning with no food until the first bowl.

Morning Snack
Daily
Morning Snack
  • Green tea 1 cup · daily · morning window
  • Dark chocolate 1 square · 85% cacao · mid-morning treat
Green tea delivers L-theanine — an amino acid that modulates dopamine and GABA pathways, supporting sustained focus alongside the low-level arousal state the HBG practice cultivates. For an analytics engineer managing intense cognitive load, L-theanine's specific contribution is a calmer, more sustained attention than caffeine alone provides — without the cortisol amplification of excess coffee. At 85% cacao, the dark chocolate delivers flavanol concentration roughly double that of a 70% square. Flavanols support nitric oxide synthesis and endothelial responsiveness — the same vascular pathway governing erectile firmness. At one square daily the glycemic impact is negligible. Both items are low-cost, require no preparation, and are doing active work for the Muse School objectives.
Lunch & Dinner

The same meal, eaten twice. The bowl architecture is retained from the previous diet with two changes: rolled oats replace instant oats (GI ~55 vs ~70, same preparation time, meaningfully better glucose response), and Naked Nutrition Pea Protein Powder is added at 15g per serving — the primary mechanism for closing the daily protein gap.

Daily · Twice
The Bowl
  • Medium firm tofu 75g · as previously
  • Naked Nutrition Pea Protein Powder 15g per serving · ~12–13g protein added
  • Ground flaxseed 2 tbsp per serving · added June 2026
  • Homemade peanut butter 20g · reduced from 30g
  • Rolled oats, dry ⅓ cup · swapped from instant
  • Soy sauce 1 tsp · as previously
  • Lemon juice 1 tsp · as previously
  • Green onion tops only garnish · green tops only
The pea protein powder integrates into the bowl without altering texture or flavor in any meaningful way. At 15g per serving across two meals, it adds approximately 24–26g of protein daily — the single largest protein contribution in the revised diet. Ground flaxseed at 2 tbsp per bowl adds approximately 4g dietary fiber, 3.5g ALA omega-3, and lignans with mild phytoestrogenic and anti-inflammatory properties — compatible with the prolactin management and vascular health objectives. The peanut butter reduction from 30g to 20g makes caloric room without meaningfully affecting satiety. Rolled oats prepare identically to instant — 3–5 minutes — with no workflow disruption.
Prolactin connection

Pea protein is a meaningful source of tyrosine — the amino acid precursor to dopamine. Added across two bowl servings daily, it directly supports the neurochemical baseline the HBG practice depends on. This is not incidental nutrition. It is prolactin management through diet.

Afternoon Snack

The afternoon slot anchors the daily nut portion alongside raw vegetables and hummus. The ground meat option has been retired — the pea protein in the bowl handles the protein gap more cost-effectively and without additional preparation. Peanuts are the current nut of record. Pumpkin seeds are the defined replacement once the peanut supply is exhausted.

Daily
Afternoon Snack
  • Peanuts → Pumpkin seeds (pepitas) 30g · peanuts current · pumpkin seeds on depletion
  • Large carrot 1 · raw
  • Celery 1–2 stalks · FODMAP ceiling — do not exceed 2
  • Homemade hummus ¼ cup · chickpea portion managed
Pumpkin seeds are the defined next-phase replacement for peanuts — not a partial swap but a full transition at the same 30g portion. The upgrade is meaningful: pumpkin seeds deliver approximately 2.5mg of zinc per 30g versus roughly 0.9mg in peanuts. Zinc is directly and inversely associated with prolactin suppression (Netter et al., 1981, Andrologia) — making this the most targeted single food change available for the HBG objective. Pumpkin seeds are also higher in magnesium, which supports testosterone synthesis and sleep quality. Cost-comparable to peanuts at most Canadian grocery retailers. The carrot and celery add volume and micronutrient density at near-zero glycemic cost. Hummus is held at ¼ cup — moderate FODMAP above that threshold. Bell pepper strips (red, orange, or yellow) are a valid addition or substitution — high vitamin C supports nitric oxide synthesis relevant to erectile vascular health.
Prolactin connection — zinc stack

The pumpkin seed transition adds approximately 2.5mg of highly bioavailable zinc daily to an already meaningful stack. Combined with Cwench's bisglycinate chelate zinc (6mg functional across two servings), the Men 50+ multivitamin, and pumpkin seeds, total daily functional zinc approaches 19–22mg — solidly within the therapeutic window for prolactin suppression, well below the 40mg upper tolerable intake. The pumpkin seed transition is now the final layer on a complete zinc architecture rather than the primary source.

Evening Snack
Daily
Snack Plate
  • Salami 2–3 slices
  • Hard cheese 30g
  • Hardboiled egg 1 · egg #3 for the day
Pickle removed — sodium management. The fermented benefit it provided is modest and the ~500mg sodium it carried is better allocated to the electrolyte function of Cwench. Salami remains the primary sodium consideration at this meal — monitor frequency accordingly. The third egg brings the daily total to three — confirm with physician at upcoming bloodwork appointment.
Occasional Items
As Available
Occasional Items
  • Apple when fresh and available · one medium apple
  • Rice crackers 8 crackers maximum · occasional only · pair with protein or fat
  • Additional hard cheese 30g · non-daily
Rice crackers at 8 crackers occasional are a non-issue — approximately 70 calories and 14g carbohydrate, well within tolerance when paired alongside something fat or protein-containing. They are not appropriate as a breakfast item given the equivalent glycemic character to the tostada they replaced. Their role as an occasional snack alongside cheese or salami is correct and does not require management.
Estimated Daily Macros

These are estimates based on the revised dietary architecture. Individual day-to-day variation is expected and appropriate — the trend over weeks is meaningful; individual daily readings are not.

Metric Previous Diet Current Diet Direction
Total calories ~1,700–1,750 ~1,780–1,830 Stable — modest deficit for gradual fat loss
Protein ~85–95g ~130–145g Significant improvement — pea protein (24–26g across two bowls) is primary driver
Morning glycemic load High (tostada) Low (yogurt, eggs, cheese) Primary Tresiba lever
Oat GI index ~70 (instant) ~55 (rolled) Meaningful improvement, zero prep cost
Daily omega-6 load High (peanut heavy) Moderate (peanuts halved) Reduced — omega-3 gap addressed by supplementation
Daily eggs 2 3 Confirm with physician — expectation is clearance given managed cholesterol
Pea protein powder None 30g daily (15g × 2 bowls) ~24–26g additional protein · cost-effective · no prep overhead
Afternoon nut — zinc Peanuts 60–75g · ~0.9mg zinc Pumpkin seeds 30g · ~2.5mg zinc (on transition) Nearly 3× zinc delivery — direct prolactin suppression mechanism
Green tea (L-theanine) Not present 1 cup daily · morning Dopamine/GABA pathway modulation · focus and arousal coexistence
Dark chocolate cacao Not specified 85% · confirmed ~2× flavanol concentration vs 70% · endothelial and NO pathway support
Cwench electrolyte Not present 2 servings daily Zinc bisglycinate 6mg · magnesium bisglycinate 80mg · BCAAs 4,278mg · methylcobalamin B12 · zero sugar
Polski ogorki pickle Daily Removed Sodium management — ~500mg removed · offset by Cwench electrolyte sodium · net neutral
Dietary Grade Assessment

Graded against four objective lenses. The original diet presented at the start of this program received an overall B-. The current architecture — diet and supplementation combined, with all confirmed items accounted for — grades as follows.

Lens Original Grade Current Grade Primary Driver of Change
Diabetes / Tresiba B+ A- Tostada eliminated · rolled oats · chromium 100mcg · D3 5,800 IU · magnesium glycinate
Weight loss / body comp B A- Protein raised to 130–145g · pea protein as primary lever · magnesium glycinate supporting sleep and recovery
HBG / prolactin support C+ A Pea protein (tyrosine) · green tea (L-theanine) · 85% chocolate (flavanols) · pumpkin seed transition (zinc) · D3 therapeutic dose (prolactin modulation) · magnesium glycinate (sleep architecture · testosterone synthesis) · B6 at 500% RDA (dopamine cofactor)
Overall architecture B- A- Every eating moment has a defined functional role · supplementation stack is coherent and mapped to objectives · structure is complete across the day
Overall: B- → A- · HBG / Prolactin: C+ → A

Cwench retroactively completes the zinc architecture — its bisglycinate chelate form was already delivering the most bioavailable zinc in the stack before the pumpkin seed transition begins. Combined with the Men 50+ multivitamin, Cwench, and incoming pumpkin seeds, total daily functional zinc reaches 19–22mg — the prolactin management objective has dietary and supplementation support across multiple redundant pathways. The remaining distance to uniform A across all lenses is the pumpkin seed transition (in progress) and bloodwork confirmation. The architecture is complete. The remaining task is patience.

Active Supplementation

Six supplements are active. All were assessed against the specific objective stack of Muse School. Each is mapped to the objectives it serves.

Multivitamin — Men 50+
Switched immediately from standard formula · taken daily with food
1 tablet daily · with food
The Men 50+ formula is a meaningful upgrade over the previous multivitamin across every metric relevant to the Muse School objective stack. Zinc at 11mg (oxide) delivers approximately 4–5mg of functional zinc daily — nearly four times the previous formula's functional delivery, and the most significant single change for prolactin management via supplementation. B6 at 8.5mg (500% RDA) is a substantial increase over the previous 3mg — B6 is a direct cofactor in dopamine synthesis, the neurochemical backbone of the HBG sustained arousal state. Chromium at 100mcg versus the previous 35mcg potentiates insulin receptor action — meaningful for Tresiba reduction trajectory. Iron reduced from 10mg to 2mg — the correct profile for an adult male, removing unnecessary oxidative stress risk. Siberian ginseng at 6mg extract (equivalent to 270mg dry herb) is an adaptogen with evidence for modest cortisol modulation — directionally supportive of testosterone and glucose management under the cognitive load of intense analytical work. Magnesium at 125mg oxide improves on the previous 50mg, though the glycinate supplement below carries the primary magnesium load.
prolactin management dopamine synthesis insulin sensitivity testosterone maintenance cortisol modulation
⚠ Siberian ginseng has mild blood-pressure-modulating properties and theoretical interaction potential with rosuvastatin. Mention to physician at upcoming bloodwork appointment alongside fish oil disclosure. Expect clearance without difficulty at this dose.
Vitamin D3
D3 drops · 2,500 IU per dose · taken twice daily
5,000 IU daily · plus 800 IU from multivitamin · total ~5,800 IU
This is a therapeutic dose operating well above baseline sufficiency and into the range specifically associated with testosterone optimization, insulin sensitivity improvement, and emerging evidence for modest prolactin modulation via the dopaminergic pathway. Vitamin D receptors are present on pancreatic beta cells — adequate D3 supports both insulin secretion and peripheral receptor sensitivity, making this a meaningful Tresiba lever alongside the dietary changes. Studies associate D3 at 3,000–5,000 IU daily with measurable improvements in total and free testosterone in men with insufficient baseline levels (Pilz et al., 2011, Hormone and Metabolic Research). Serum 25-OH Vitamin D levels should be confirmed at upcoming bloodwork — optimal therapeutic range is 40–60 ng/mL. Above 80 ng/mL toxicity risk begins to emerge; monitoring is appropriate at this consistent daily intake.
testosterone optimization insulin sensitivity prolactin modulation Tresiba reduction support
⚠ Confirm serum 25-OH Vitamin D at upcoming bloodwork. Target range 40–60 ng/mL. Dose adjustment is physician-directed if levels exceed 80 ng/mL.
Magnesium Bis-Glycinate
200mg · taken before bed
200mg glycinate nightly · plus ~25mg functional from multivitamin · total ~225mg daily
Glycinate is among the highest bioavailability forms of magnesium available — absorbed significantly better than the oxide form in the multivitamin, and without the laxative effect of citrate at equivalent doses. At 200mg before bed the timing is optimal: magnesium glycinate supports slow-wave sleep architecture, which is the overnight window where testosterone synthesis and growth hormone release are concentrated. For the HBG practice, sleep quality is the overnight foundation of the next day's arousal baseline and cognitive clarity. Combined with the multivitamin's magnesium oxide contribution, total daily functional magnesium approaches 225mg — meaningful support for testosterone synthesis, insulin sensitivity, and neuromuscular function including pelvic floor responsiveness.
sleep architecture testosterone synthesis insulin sensitivity pelvic floor support
Omega-3 Fish Oil
Webber Naturals Triple Strength Omega-3 · 600mg EPA + 300mg DHA per softgel · enteric coated
2 softgels daily · one with lunch, one with dinner · 1,200mg EPA + 600mg DHA total
1,800mg total omega-3s daily — confirmed as the Webber Naturals product already documented. Within the therapeutic range for insulin sensitivity improvement, triglyceride reduction, vascular endothelial support, and systemic anti-inflammatory effect. Splitting the dose across meals provides more consistent blood levels and maximizes absorption — fat present at both meals aids uptake. The enteric coating bypasses the stomach entirely, dissolving in the small intestine, eliminating fishy aftertaste. IVO certified for purity, potency, and sustainability. Available widely in Canada at Shoppers Drug Mart, London Drugs, and Costco.
erectile vascular health insulin sensitivity inflammation reduction prolactin support
⚠ Mention to physician at upcoming bloodwork appointment given rosuvastatin. At 1,800mg daily the mild blood-thinning property is not a clinical concern. Clearance expected without difficulty.
Cwench Electrolyte Powder
2 servings daily · 7g per packet · mixed in 20 oz water
2 packets daily · 5 calories per serving · zero sugar
Cwench delivers considerably more than electrolyte replacement. At two servings daily the functional contribution to the Muse School objective stack is substantial. Zinc bisglycinate chelate at 3mg per serving (6mg total) is in the highest-bioavailability form available — bisglycinate chelate absorbs at approximately 2–3× the rate of zinc oxide, making 6mg here functionally equivalent to 12–15mg oxide. This is the largest single zinc contributor in the stack and the most bioavailable. Magnesium bisglycinate chelate at 40mg per serving (80mg total) adds to the bedtime glycinate and multivitamin, bringing total daily functional magnesium to approximately 290mg. BCAAs at 2,139mg per serving (4,278mg total across two servings) — L-Leucine at 1,069mg per serving is the primary anabolic signaling amino acid, triggering muscle protein synthesis independently of total protein intake, quietly reinforcing lean mass preservation during caloric deficit. Methylcobalamin B12 is the most bioavailable B12 form — superior to the cyanocobalamin in the multivitamin. Vitamin C at 120mg per serving adds 240mg daily to the endothelial and nitric oxide synthesis pathway. Steviol glycoside sweetening — zero glycemic impact. Sodium at 260mg per serving replaces the ~500mg lost by removing the pickle, keeping total daily electrolyte balance essentially neutral while upgrading the nutritional profile of that sodium load considerably.
prolactin management — zinc testosterone support — magnesium lean mass preservation — BCAAs endothelial health — vitamin C hydration — electrolytes dopamine cofactor — B12 methylcobalamin
⚠ Sodium at 520mg across two daily servings is the primary monitoring note. Combined with dietary sodium from salami and cheese, total daily sodium warrants awareness for a Type 2 diabetic managing cardiovascular risk. Mention at bloodwork appointment. The removal of the pickle (-500mg sodium) offsets Cwench's sodium contribution almost exactly.
Why not Nordic Naturals Ultimate Omega 2X

Nordic Naturals Ultimate Omega 2X is the superior product on confirmed rTG molecular form (40–50% better absorption than ethyl ester) and higher per-serving dose (2,150mg vs 1,800mg). Webber Naturals at two softgels daily is a defensible practical choice — widely available across Canadian pharmacy and grocery chains, meaningfully lower cost, and the enteric coating is a genuine GI advantage. The absorption gap is real but not clinically decisive at the doses involved.

Physician Notes

Six items from this dietary and supplementation protocol warrant mention at the upcoming bloodwork appointment. None are urgent concerns. All are appropriate disclosures for a physician managing Type 2 diabetes with rosuvastatin.

Three Eggs Daily
Disclosure · Not Urgent
The revised breakfast adds a second egg, bringing the daily total to three. Some research suggests that very high egg consumption (7+ per week) may carry marginally elevated cardiovascular risk in Type 2 diabetics specifically, though findings are mixed and effect sizes are modest (Djoussé et al., 2009, Diabetes Care). At three eggs daily, physician review of the specific lipid history and metabolic profile will confirm whether this is appropriate. The expectation, given managed cholesterol and low-dose rosuvastatin, is clearance without concern.
Vitamin D3 — 5,800 IU Daily
Bloodwork Required · Serum Monitoring
Total daily D3 intake is approximately 5,800 IU — 5,000 IU from drops and 800 IU from the multivitamin. This is a therapeutic dose associated with testosterone optimization and insulin sensitivity improvement at clinically studied levels. Serum 25-OH Vitamin D should be confirmed at the upcoming bloodwork appointment. The optimal therapeutic range is 40–60 ng/mL. Dose adjustment is physician-directed if levels exceed 80 ng/mL, where toxicity risk begins to emerge. This is the highest-priority bloodwork disclosure in the stack.
Fish Oil — 1,800mg EPA/DHA Daily
Disclosure · Not Urgent
Omega-3 supplementation at 1,800mg daily is within the range frequently recommended by cardiologists in this metabolic profile. At this dose the mild blood-thinning property of fish oil is not a clinical concern. Disclosure is appropriate given rosuvastatin. Physician confirmation is expected to be straightforward.
Siberian Ginseng — Men 50+ Multivitamin
Disclosure · Not Urgent
The Men 50+ multivitamin contains Siberian ginseng at 6mg extract (equivalent to 270mg dry herb). This adaptogen has mild blood-pressure-modulating properties and theoretical interaction potential with rosuvastatin at higher doses. At the level present in the multivitamin it is not a clinical concern, but disclosure is appropriate. Mention alongside the fish oil at the bloodwork appointment.
Daily Sodium Load — Monitoring Note
Awareness · Not Urgent
Cwench at two servings delivers 520mg sodium daily. The pickle removal offsets this almost exactly (-500mg), keeping net dietary sodium change neutral. However the remaining dietary sodium from salami, soy sauce, and hard cheese means total daily sodium warrants awareness. The 1,500mg recommended ceiling for Type 2 diabetics with cardiovascular risk considerations is achievable but requires mindfulness around salami frequency. No immediate change is indicated — raise at bloodwork appointment for physician awareness alongside the other disclosures.
Tresiba Trend Monitoring
Ongoing · Physician-Directed
The dietary and supplementation changes in this document — removal of the morning tostada, swap to rolled oats, increased protein, chromium at 100mcg, D3 at therapeutic dose, magnesium glycinate for insulin sensitivity support — are all oriented toward improved fasting glucose and insulin receptor function. If morning glucose readings improve and stabilize, the case for a Tresiba dose reduction should be raised with the physician. Insulin dose changes are never self-directed. The architecture creates the metabolic conditions for a physician-guided reduction; the timing and magnitude of that reduction is a clinical decision.
Raw Vegetable Reference

Muse Bradley enjoys all raw vegetables. This table serves as a quick reference for FODMAP status and digestive tolerability when considering additions to the afternoon snack plate or elsewhere in the day.

Vegetable Low-FODMAP Notes
English cucumber Yes No meaningful portion ceiling. Previously anchored breakfast — removed June 2026 (taste preference).
Bell pepper (red, orange, yellow) Yes High vitamin C — supports nitric oxide synthesis and endothelial function relevant to erectile firmness. Green bell pepper is moderate FODMAP — avoid.
Carrot Yes Already in daily afternoon snack. Works anywhere in the day.
Celery 1–2 stalks FODMAP ceiling is strict — do not exceed 2 stalks. Already in daily afternoon snack at this portion.
Zucchini Yes Mild and easy to digest. Versatile addition.
Radish Yes Adds bite and variety at near-zero caloric cost.
Broccoli Small portions Moderate FODMAP. Fine in small quantities for Muse Bradley.
Cauliflower High High FODMAP. Limit or avoid.
Mushrooms High High FODMAP. Limit or avoid.
Onion or garlic (raw) High Among the highest FODMAP foods. Never raw. Green onion tops only.
Muse Bradley · Nutrition & Supplementation May 2026