What To Eat With SIBO

Choosing the right foods helps manage SIBO effectively. Here are some food suggestions to ease symptoms.

Low-FODMAP foods have an important role in reducing SIBO symptoms. They limit the amount of fermentable carbohydrates that lead to bloating and gas. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) are short-chain carbohydrates that the small intestine doesn't absorb well.

Low FODMAP Foods Examples:

• Vegetables: Carrots spinach, zucchini, bell peppers

• Fruits: Strawberries blueberries, oranges

• Proteins: Turkey or chicken eggs tofu

• Grains: Quinoa rice gluten-free oats

• Dairy Alternatives: Lactose free milk almond milk coconut yogurt

Adding these foods to your diet helps control SIBO symptoms well. Remember to check with a doctor or nutritionist to make sure your diet is well-rounded and gives you all the nutrients you need.

Non-starchy vegetables are the foundation of diets low in SIBO-friendly nutrients due to their reduced carbohydrate amounts. They may lower gut fermentation, and thus reduce chances of bloating and flatulence.

Digestion is improved as well as good intestinal health is sustained through non-starchy vegetables because they contain vitamins, minerals and fiber in large amounts.

Below are examples of non-starchy vegetables:

• Leafy Greens: Spinach, kale, Swiss chard

• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts (eat these in moderation)

• Other Vegetables: Bell peppers, cucumbers, zucchini, green beans

Adding some of these veggies into your meals will help you manage SIBO symptoms while still receiving essential nutrients. They can be eaten raw or cooked by steaming, roasting or sautéing them which makes it easy to incorporate them into your diet.

Adding lean proteins to your diet helps control SIBO. This ensures your body receives the nutrients it needs without encouraging excessive bacterial growth. These proteins are easy for your body to digest and help maintain strong muscles and overall health.

Here are some good sources of lean protein:

• Chicken and turkey (skinless)

• Salmon, cod and tilapia

• Whole eggs and egg whites

• Tofu, tempeh and a small amount of lentils

• Beef and pork (with visible fat removed)

You can eat these lean meats to help with SIBO symptoms while eating well. You can cook them by grilling, baking or steaming depending on your preference.

SIBO patients need nutritonals fats because they supply essential fatty acids that work to boost the body’s overall health and alleviate symptoms. 

Besides moving essential acids, these fats also absorb at-soluble vitamins (A D, E and K), which area necessary energy source.

Adding these fats to one’s diet can improve heart function, lower inflammation, support brain function and more, without worsening SIBO symptoms.

Here are some healthy fat sources to conside:

• Avocado: Contains lots of monounsaturated fats and fiber

• Olive oil: Packed with antioxidants and monounsaturated fats

• Nuts and seeds: almonds; chia seeds; flaxseeds

• Fatty fish: salmon; mackerel; sardines (full of omega-3 fatty acids)

• Coconut oil: Has medium-chain triglycerides (MCTs) which the body digests more

Adding these good fats to your diet can help manage SIBO symptoms while giving you important nutrients. You can use them to cook, put them on salads, or eat them as snacks.

Fermented foods have an influence on SIBO management. These foods contain beneficial bacteria to maintain a healthy gut microbiome. They create a bacterial balance, which improves digestion and enhances nutrient absorption.

Healthy fermented foods include:

• Yogurt: It contains live bacteria to keep your gut functioning.

• Kefir: A fermented milk drink rich in probiotics.

• Sauerkraut: Fermented cabbage with beneficial bacteria.

• Kimchi: A spicy fermented vegetable dish often made with cabbage and radishes.

• Miso: A paste from fermented soybeans used in soups or sauces.

This means adding these fermented foods to your meals can improve your digestive health and help you deal with SIBO. You can eat them with your main dishes or on their own.

To combat SIBO, eat a well-rounded diet that eases its symptoms and maintains your gut health. You can do this by consuming lean proteins, healthy fats, non-starchy vegetables, and low-FODMAP foods to boost digestion and comfort.

Take charge of your gut health now with the IFDW SIBO Testing Kit. Monitor your progress and pick better food options to feel better as time goes on.