SIBO Diet 101: What to Eat and Avoid for Gut Health
If you’ve been struggling with bloating, stomach pain, or unpredictable digestion, you might have Small Intestinal Bacterial Overgrowth (SIBO). It’s a condition where bacteria that should stay in your large intestine migrate to your small intestine, causing all sorts of digestive distress. Luckily, adjusting your diet can be one of the most effective ways to manage symptoms and start feeling better. Let’s break down what you should eat, what to avoid, and how to make your meals enjoyable while keeping your gut happy.
What is the SIBO Diet?
The SIBO diet focuses on reducing fermentable carbohydrates that feed bacteria in the small intestine. Since certain foods create gas and bloating when broken down, avoiding them can help starve out the unwanted bacteria and relieve symptoms.
The two most common dietary approaches for SIBO are:
- Low-FODMAP Diet – Limits fermentable carbohydrates that feed gut bacteria.
- Specific Carbohydrate Diet (SCD) – Eliminates certain starches and sugars that are hard to digest.
Many people combine elements of both diets to find what works best for them. The goal is to reduce symptoms while still getting enough nutrients.
Foods to Eat on a SIBO Diet
Good news—there are still plenty of tasty foods you can enjoy while managing SIBO. Here’s a list to keep your meals nutritious and delicious:
✅ Proteins
- Chicken, turkey, beef, pork, and lamb
- Eggs (a great, easy-to-digest protein!)
- Fish and seafood (salmon, shrimp, cod, etc.)
✅ Vegetables (Low-FODMAP Options)
- Zucchini
- Spinach
- Carrots
- Bell peppers
- Cucumbers
- Tomatoes (in moderation)
✅ Fruits (Low-FODMAP Choices)
- Strawberries
- Blueberries
- Grapes
- Oranges
- Pineapple
✅ Healthy Fats
- Olive oil
- Coconut oil
- Avocados (small portions)
- Butter and ghee
✅ Grains & Starches (Easier to Digest Choices)
- White rice (easier on digestion than brown rice)
- Quinoa
- Potatoes (white and sweet)
- Gluten-free oats (if tolerated)
✅ Herbs & Spices
- Ginger (great for digestion!)
- Turmeric
- Basil
- Oregano
- Parsley
✅ Fermented Foods (In Moderation)
- Lactose-free yogurt
- Kefir (if tolerated)
- Pickles (without added sugar or vinegar)
Foods to Avoid on a SIBO Diet
Unfortunately, some foods can worsen SIBO symptoms by feeding the overgrown bacteria in your small intestine. Here are the key foods to steer clear of:
🚫 High-FODMAP Vegetables
- Onions
- Garlic
- Cauliflower
- Broccoli
- Cabbage
- Brussels sprouts
🚫 High-FODMAP Fruits
- Apples
- Pears
- Watermelon
- Cherries
- Mangoes
🚫 Legumes & Beans
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Soybeans
🚫 Dairy Products
- Milk
- Cheese (especially soft cheeses)
- Ice cream
- Yogurt (unless lactose-free)
🚫 Grains & Gluten-Containing Foods
- Wheat (bread, pasta, cereal)
- Rye
- Barley
🚫 Artificial Sweeteners & Sugar Alcohols
- Sorbitol
- Mannitol
- Xylitol
- Maltitol (often found in sugar-free gum and candies)
Tips for Making the SIBO Diet Work for You
Switching up your diet can feel overwhelming, but these simple tips will make the process much easier:
⭐ Keep Meals Simple – Stick to whole, single-ingredient foods and experiment with simple recipes. ⭐ Plan Ahead – Meal prepping can save you from accidentally eating trigger foods. ⭐ Listen to Your Body – Not everyone reacts the same way to foods, so keep a food diary to track symptoms. ⭐ Eat Smaller, Frequent Meals – This can help prevent bloating and discomfort. ⭐ Chew Your Food Well – Digestion starts in your mouth, so take your time when eating.
A Sample SIBO-Friendly Meal Plan
Here’s a simple daily meal plan to give you an idea of what eating for SIBO can look like:
🥚 Breakfast: Scrambled eggs with spinach and avocado, served with herbal tea.
🥗 Lunch: Grilled chicken with zucchini and quinoa, drizzled with olive oil.
🍽 Dinner: Baked salmon with roasted carrots and white rice.
🍓 Snack: A handful of blueberries and a few walnuts.
This meal plan avoids high-FODMAP foods while keeping things balanced and tasty!
Final Thoughts
Dealing with SIBO can be frustrating, but your diet plays a huge role in managing symptoms and promoting gut healing. By focusing on gut-friendly foods, avoiding common triggers, and listening to your body, you can start feeling better and reclaim your digestive health.
Remember, everyone’s gut is different—what works for one person may not work for another. The key is to experiment and find the right balance for you. And if symptoms persist, working with a healthcare provider or nutritionist can help fine-tune your diet plan.
Here’s to a happier, healthier gut! 🍽😊