Macrobiotic Diet Food List

When choosing foods for the macrobiotic diet, you will find there are foods you can consume daily, occasionally and foods you will need to avoid. There are also certain amounts/percentages daily of each food type you are allowed.

Below is a full list of foods allowed with a basic macrobiotic diet. Keep in mind that depending on where you live, the foods you eat may very. Part of the macro diet calls for eating foods grown locally.

Make sure to check with your doctor as the below list is just general in nature. Your specific needs may require different food items in your macro diet plan.


Whole Grains

Each day on the macro diet will include whole grains.
They are to be about half of the entire meal (40%-60%).

Whole grains regular use:

  • Short-grain brown rice
  • Medium grain brown rice
  • Millet
  • Barley
  • Pearl barley
  • Buckwheat
  • Fresh Corn
  • Rye
  • Wheat berries
  • Whole oats
Whole grains occasional use:

  • Sweet brown rice
  • Mochi
  • Long-grain brown rice
  • Rice cakes
  • Un yeasted whole-wheat bread
  • Cracked wheat
  • Steel-cut oats/rolled oats
  • Corn grits/corn meal
  • Amaranth
  • Quinoa
  • Rye flakes
  • Spelt



Each day on the macrobiotic diet will include vegetables.
About (20%-30%) of the meal.

Vegetables regular use:

  • Carrots
  • Carrot tops
  • Cabbage
  • Chinese cabbage
  • Red cabbage
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Hubbard squash
  • Hokkaido pumpkin
  • Pumpkin
  • String beans
  • Bok choy
  • Collard greens
  • Daikon greens
  • Dandelion greens
  • Dandelion root
  • Mustard greens
  • Turnip greens
  • Kale
  • Leeks
  • Parsley
  • Scallion
  • Watercress
  • Burdock
  • Lotus root
  • Onion
  • Parsnip
  • Radish
  • Rutabaga
  • Turnip
  • Acorn squash
  • Butternut squash
Vegetables occasional use:

  • Celery
  • Escarole
  • Green peas
  • Iceberg lettuce
  • Jerusalem artichoke
  • Sprouts
  • Summer squash
  • Chives
  • Cucumber
  • Endive
  • Swiss chard
  • Kohlrabi
  • Lamb’s-quarters
  • Mushrooms
  • Romaine lettuce
  • Shiitake mushrooms
  • Snap beans
  • Snow peas
  • Wax or yellow beans


Beans & Sea Vegetables

Each day on the macro diet will include beans.
About (5%-10%) of the meal.

Beans regular use:

  • Aduki beans
  • Black soy beans
  • Chickpeas
  • Lentils
Beans occasional use:

  • Lima beans
  • Navy beans
  • Pinto beans
  • Black-eyed peas
  • Black turtle beans
  • Kidney beans
  • Soybeans
  • Split peas
  • Whole dried peas

Sea vegetables should be used in small quantities and make up only a small percentage of your daily diet.

Allowed Sea Vegetables:

  • Nori
  • Sea palm
  • Wakame
  • Kombu
  • Hiziki
More Allowed Sea Vegetables

  • Irish moss
  • Mekabu
  • Agar agar
  • Arame
  • Dulse

sea food

Fish & Seafood

Additionally you may be able to consume from a variety of other foods weekly and in small amounts. One of these foods types is fish and seafood.

Allowed Fish Types:

  • Carp
  • Smelt
  • Trout
  • Cod
  • Sole
  • Flounder
  • Haddock
  • Halibut
  • Herring
  • Mahi mahi
  • Red snapper
Allowed Other Seafood Types:

  • Scallops
  • Sea bass
  • Shrimp
  • Clams
  • Iriko
  • Oysters

nuts and seeds

Nuts & Seeds

You may enjoy nuts and seeds as a snack occasionally.
These are to be used minimally and in small quantities.

Nuts & Seeds:

  • Peanuts
  • Pecans
  • Pumpkin seeds
  • Sesame seeds
More Nuts & Seeds:

  • Almonds
  • Sunflower seeds
  • Walnuts

Aside from all the above items you may be able to consume a small amount of fruits depending on where you live. In temperate climates fruits such as apples, blueberries, grapes and peaches are good choices. If living in a more topical climate it will be best to choose fruits that are grown in your local climate.

For cooking you may be able to use corn or sunflower oils, sea salt, miso and ginger.

Remember, this is just a broad list. Depending on your condition, health status and climate, food items may change accordingly.

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1 Response

  1. Judy says:

    The problem with the macrobiotic diet is the grains. All grains, grain products, etc. contain mold! Look up Mycotoxins. See Doug Kaufmans site Know the Cause.

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