If you’ve recently been diagnosed with SIBO (Small Intestinal Bacterial Overgrowth) and been asked to follow a specific protocol in an effort to help calm symptoms down—we’ve got you. It is absolutely normal to feel overwhelmed, not knowing where to start. Quite a few patients that I have worked with have completed this protocol with great success. It all starts with having solid recipes to reach for while being prepared in the kitchen with SIBO compliant ingredients on hand.
RELATED: SIBO: What Actually IS Small Intestinal Bacterial Overgrowth?
Why a SIBO specific diet?
The purpose of a SIBO diet is to temporarily reduce the amount of fermentable carbohydrates in your diet and help improve your SIBO symptoms. By temporarily reducing or removing fermentable foods that your bacteria love to eat, you reduce the amount of gas they produce, therefore reducing the symptoms you feel while simultaneously treating the overgrowth and healing the gut.
Check out this SIBO specific meal plan roundup (categorized by meal type) that will make your life a lot easier while following the SIBO diet!
Coconut Raspberry Breakfast Bowl | The Healthy Gut
Black Forest Smoothie | The Healthy Gut
Shakshuka | Fun Without FODMAPs
Mediterranean Grilled Cheese | Fun Without FODMAPs
Chocolate Strawberry Overnight Oats | Fun Without FODMAPs
Steel Cut Oats with Maple and Cinnamon | Fun Without FODMAPs
Frittata | Fun Without FODMAPs
Pumpkin, Pomegranate and Quinoa Salad | The Healthy Gut
Tomato and Meatball Soup | The Healthy Gut
Smoked Salmon Salad | The Healthy Gut
Crispy Chicken Strips | The Healthy Gut
Roasted Red Pepper Pasta | Fun Without FODMAPs
Cilantro Lime Chicken | Fun Without FODMAPs
Creamy Red Lentil Dhal | The Healthy Gut
Beef Tacos | Fun Without FODMAPs
Slow Cooker Pot Roast | Fun Without FODMAPs
Lemon and Thyme Roast Chicken | The Healthy Gut
Thai Fish Cakes with Zesty Salad | The Healthy Gut
Tuna Poke Bowl | The Healthy Gut
Moroccan Chicken | Fun Without FODMAPs
Turkey Chili with Sweet Potatoes and Lentils | Fun Without FODMAPs
Snacks & Desserts
Carrot Cake Bliss Balls | The Healthy Gut
Kale Chips | The Healthy Gut
Spiced Trail Mix | The Healthy Gut
Banana Bread | Fun Without FODMAPs
Blueberry Yogurt Pots | The Healthy Gut
Loaded Potato Skins | The Healthy Gut
Smoked Salmon Blinis | The Healthy Gut
Chocolate Chip Granola Bars | The Healthy Gut
Have fun experimenting with these recipes and finding your favorites! You won’t feel restricted while following the SIBO diet with these delicious and versatile recipes.
RELATED: The Two-Phase SIBO Treatment Plan We Use for Small Intestinal Bacterial Overgrowth
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.
Marwa Ismail, Health Coach, uses her training from Institute for Integrative Nutrition and MindBodyGreen to empower patients in making sustainable lifestyle changes to better their health & wellness.