The Wellness Library

The Best Low FODMAP Recipes + Meal Plan for Treating SIBO

by | Dec 16, 2021 | Gut Health

Winter foods salmon and nuts

Recently diagnosed with SIBO (small intestinal bacterial overgrowth)? To help you save your sanity while on a SIBO-specific diet, you’re gonna want to make low FODMAP recipes your BFF. We’ve rounded up a few of our favorites to help you create a meal plan that’s doable, not overwhelming and can actually support your SIBO treatment.

What is a Low FODMAP recipe?

Low FODMAP recipes and meal plans are intended only as a therapeutic treatment for IBS and SIBO. Because low FODMAP recipes are so restrictive, they can help starve the bacteria in your small intestine, helping to eliminate them and improve SIBO symptoms.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols (see why we need an acronym?!), which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them, especially if you’ve been diagnosed with SIBO or IBS.

Just like with any major meal plan changes, you should consult your doctor before attempting a low FODMAP plan. The restrictive nature of it isn’t sustainable, and it should be used only sparingly, under the supervision of a doctor. That said, if you’re experiencing digestive symptoms like gas, bloating, diarrhea, stomach cramping, or constipation, check in with your doctor to get to the root cause before starting something like the low FODMAP meal plan.

If you’ve already been diagnosed with SIBO or IBS and are looking for support with low FODMAP recipes, you’ve come to the right place. Here are some of our favorites.

Low FODMAP Breakfast Recipes

Gluten Free Matcha Pancakes | Feed Me Phoebe

Blue Morning Smoothie Bowl | Nutrition Stripped

Banana-Berry Baked Oatmeal Bites | Domesticate Me

Vegetarian Skillet Home Fries | Feed Me Phoebe

Gluten-Free Cinnamon Maple French Toast Casserole | Rachel Paul’s Food

Low FODMAP Lunch Recipes

Quick Thai Green Chicken Curry | Feed Me Phoebe

Turkey Chili with Sweet Potatoes and Lentils | Fun Without FODMAPs

Vegetarian Egg Salad | Rachel Paul’s Food

Salmon Nicoise Salad | FODMAP Everyday

Chicken Noodle Soup | Rachel Paul’s Food

Low FODMAP Dinner Recipes

Sesame Chicken | Fun Without FODMAPs

Spaghetti and Moroccan Lamb Meatballs | Feed Me Phoebe

Braised Chicken Legs with Turnips and Radishes | Brooklyn Supper

Vegan Brown Rice Jambalaya with Black-Eyed Peas and Collards | Feed Me Phoebe

Tex Mex Turkey and Brown Rice Bake | Fun Without FODMAPs

Tacos | Rachel Paul’s Food

Slow Cooker Pot Roast | Fun Without FODMAPs

Baked Halibut with Caper-Tomato Tapenade | Feed Me Phoebe

Low FODMAP Sides + Snacks Recipes

Roasted Carrot-Jalapeno Salsa | Feed Me Phoebe

Spicy Kale Chips | White on Rice Couple

Roasted Eggplant and Zucchini Salad | Kale & Caramel

Simple Sauteed Swiss Chard | The Healthy Apple

Spicy Roasted Squash with Feta | Home Sweet Eats

Chicken Nuggets | Rachel Paul’s Food

Vegan Kale Pesto | FODMAP Everyday

Vegan Middle Eastern Chickpea Salad | Rachel Paul’s Food

Lemon Zucchini Bread | FODMAP Everyday

A SIBO or IBS diagnosis doesn’t have to rule your life—we’ve seen incredible success stories! If this sounds like you, consider scheduling an appointment with one of our practitioners to start feel better, faster.

A caveat for our SIBO patients: low FODMAP is one way we treat SIBO. We also use the SIBO Specific Diet, which is more restrictive than low FODMAP, so your doctor may recommend that route, depending on your health history. As with any treatment plan, consulting with your doctor is the best first step.


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