Small Intestinal Bacterial Overgrowth (SIBO) happens when there’s an overabundance of bacteria in the small intestine, where there should normally be very little.
This disrupts its regular functions and can lead to symptoms like bloating, gas, diarrhea, and abdominal pain.
Although there are many symptoms of IBS and SIBO, which vary between individuals, in my practice, I have noticed that one of the hallmark symptoms of clients with SIBO is bloating that worsens with eating and toward the end of the day.
Comprehensive and lasting SIBO treatment involves a combination of dietary changes, antibiotics or herbal antimicrobials, and addressing underlying conditions to prevent relapse.
Download your SIBO Diet Meal Plan pdf
Dietary Management of SIBO
Dietary choices play a crucial role in managing SIBO symptoms because certain foods can either make symptoms better or worse.
Essentially, when bacteria get their favorite foods, they produce gas, which can cause bloating, gas, and burping, and affect how quickly things move through our digestive system, sometimes leading to constipation or diarrhea.
What are their favorite foods? Avoiding high-FODMAP foods (fermentable carbohydrates) that feed bacteria and opting for a diet low in sugars and refined carbohydrates is the best and fastest way to alleviate symptoms caused by bacterial overgrowth.
When we keep carbohydrates and sugars moderately low while eating low FODMAP foods, we call this SIBO specific diet.
If you’re eager to dive right in, go ahead and download your SIBO Meal Plan now. Keep reading for further details about the SIBO diet and my approach to effectively eliminating SIBO for good.
The reason for this post
The SIBO specific diet might seem quite limiting if you don’t have the right resources, but it doesn’t have to be that way. If you simply rely on a list of foods and try to combine them for a basic meal, things can get pretty dull.
It is important to me that my clients get the necessary nutrients while also loving what they eat, even when following the guidelines of a therapeutic diet like the SIBO diet.
In this blog post, we explore the best foods for SIBO, providing a SIBO diet pdf and complete guide to flavorful and gut-friendly meals designed specifically for those dealing with SIBO.
These dishes are simple to follow and use low-FODMAP ingredients with minimal sugars and processed starches to provide the best possible relief from symptoms.
How to get rid of SIBO
For most people with SIBO, simply taking a 2-week course of antibiotics, which is the standard treatment, doesn’t always do the trick.
In my practice, I implement a thorough SIBO protocol designed to fully eradicate the bacterial overgrowth from the small intestine and return it to normal levels.
This typically includes extended antimicrobial support, usually herbal, and may involve addressing digestion, motility, the gut-brain connection, and other vital aspects of digestive health.
The approach is tailored to each client’s individual needs, concerns, and contributing factors.
Lastly, it’s crucial to identify the underlying cause of SIBO for each client and manage it effectively to prevent recurrence.
The purpose of the SIBO diet
In the meantime, while you are focusing on clearing the SIBO and healing and rebalancing your gut, the SIBO diet can provide significant relief from your symptoms.
Often when I’m working with clients, the SIBO diet is our first step, because let’s face it, it’s hard to focus on any aspect of your health when you are feeling so terrible.
Although it’s not intended to be the ultimate long-term solution, the SIBO diet has brought significant relief to many of my clients while we work on clearing their SIBO and addressing the underlying causes.
Once the SIBO is cleared, high FODMAP foods are reintroduced in phases to assess tolerance, and starches are increased to normal amounts.
The SIBO diet approach emphasizes consuming foods that are less likely to feed the bacteria in the small intestine, aiming to alleviate symptoms such as bloating and gas.
Key ingredients in SIBO diet recipes
The low FODMAP diet’s complexity exceeds the scope of this post, but you can find two of my favorite apps to help you navigate the low FODMAP/SIBO diet with ease in my IBS Resource Guide.
Meanwhile, to give you an idea of what to eat with SIBO, here are some low-FODMAP foods included in the SIBO diet plan.
If you’re ready to jump in and explore my gut-friendly meals, download them here.
Low-FODMAP Fruits:
Strawberries
Blueberries
Raspberries
Grapes
Oranges
Pineapple
Kiwi
Cantaloupe
Honeydew melon
Bananas
Low-FODMAP Vegetables:
Carrots
Bell peppers (red, yellow, green)
Cucumbers
Spinach
Kale
Zucchini
Eggplant
Potatoes (white and sweet)
Tomatoes
Green beans
Lean proteins
Chicken (skinless, boneless breast)
Turkey (skinless, boneless breast)
Fish (e.g., salmon, trout, cod)
Shellfish (e.g., shrimp, crab, lobster)
Lean cuts of beef (e.g., sirloin, tenderloin)
Lean cuts of pork (e.g., pork tenderloin)
Eggs (in moderation)
Tofu (firm)
Tempeh
Healthy fats
Olive oil
Coconut oil
Avocado oil
Macadamia nut oil
Flaxseed oil
Sesame oil
Butter (in moderation)
Ghee (clarified butter)
Coconut milk (unsweetened)
Nuts and seeds (in moderation, such as almonds, walnuts, sunflower seeds, and pumpkin seeds)
Gluten-free grains and alternatives
Rice (white, brown, basmati)
Quinoa
Oats (certified gluten-free and consumed in moderation)
Corn (cornmeal, corn tortillas, popcorn)
Buckwheat
Millet
Sorghum
Polenta
Tapioca
Gluten-free pasta (made from rice, quinoa, or corn)
Download your SIBO diet meal plan
Tips for Success on the SIBO Diet
A successful SIBO meal plan requires cooking and planning with a focus on being prepared!
We all understand that when you’re not prepared, the easiest and quickest options are usually the least healthy.
For a smoother meal prep process, consider batch-cooking proteins such as chicken or fish, along with low-FODMAP grains like rice or quinoa, to save time throughout the week.
Also, make sure to stock up on low-FODMAP fruits, vegetables, and healthy fats to have plenty of options for creating flavorful meals while also supporting your digestive health.
When relying on packaged foods, be cautious of hidden sources of FODMAPs such as additives and flavorings, and choose whole, minimally processed options whenever feasible.
However, even with whole foods, unexpected high-FODMAP ingredients like onion powder, garlic, inulin, honey, etc., can sneak in. Be sure to download the IBS Resource Guide to assist you in navigating this challenge.
Kim’s success with the SIBO diet
Allow me to share the story of my amazing client, Kim. Kim was referred to me by her gastroenterologist, and when we first met, her gut health was quite unpredictable.
Despite being diagnosed with SIBO through a breath test and undergoing two rounds of antibiotics (roughly 6 months apart), her symptoms persisted, and she was relapsing for the second time.
Truth be told, her symptoms had never completely disappeared even after treatment.
Kim was accustomed to leading a highly active lifestyle, but now she found herself facing considerable disruption.
Not only was she struggling with stomach and digestive problems, but she also felt frustrated by the lack of answers to her questions.
Her SIBO became increasingly uncomfortable, and she felt apprehensive about leaving her house.
One of the most challenging aspects for her was the loss of her Sunday morning routine, where she used to start her day by singing in the church choir.
However, her fear of needing to urgently use the bathroom or experiencing an accident during a performance became so overwhelming that she ultimately had to resign from the choir.
Kim and I got to work planning a balanced and nutritious SIBO diet and for the first time since her issue began, she felt significant relief.
However, when we investigated further, Kim discovered that while she felt fantastic on the SIBO diet—experiencing reduced bloating and discomfort and no longer suffering from urgent diarrhea—she encountered issues whenever she deviated from her dietary regimen.
Through our collaboration, we developed a comprehensive SIBO relief plan, which involved progressing through the steps of eliminating overgrowth and trigger foods, supporting optimal digestion with dietary adjustments, lifestyle changes, and natural supplements, and subsequently focusing on healing and restoring gut balance.
Additionally, we identified several risk factors that had predisposed her to SIBO and took steps to address them so that her SIBO wouldn’t recur.
Today, Kim has successfully reintroduced a variety of foods into her diet, including high-FODMAP foods and more starches, and she continues to feel great.
She has resumed her active lifestyle, enjoying activities such as bike riding and traveling.
During our last conversation, she mentioned going on her annual ski trip, something she had to forgo while battling SIBO.
And what thrilled her the most is that she has returned to singing in the choir, her favorite way to start a Sunday morning.
Interested in hearing Kim share her story or listening to the inspirational stories of my other wonderful clients? Click here for The Gut Health Dialogues podcast.
Getting support – There is Hope
The SIBO diet presents an effective approach to symptom management for those grappling with SIBO.
By focusing on low-FODMAP foods and minimizing sugars and processed starches, SIBO sufferers can find relief from discomfort while they work on comprehensively addressing their SIBO and restoring lasting gut balance.
SIBO is a complex issue and it’s important not to go it alone. When looking for the right support, it’s crucial to find practitioners who are well-versed in digestive health and SIBO.
Schedule a free 15-minute consultation with me here so I can learn more about your concerns. If I believe I can assist you, we’ll collaborate on a plan to alleviate your symptoms and promote healing while restoring more normal gut function.
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