SIBO Diet and Everything You Want to Know

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SIBO diet stands for Small intestine bacterial overgrowth diet which is, in short, referred to as SIBO. It is a special diet routine made for people who suffer from this disease. SIBO is a gastrointestinal-related issue.

It is a condition where there is an overgrown or increase number of bacteria in the small intestine. Usually, these bacteria are good and healthy for the stomach and intestines but overgrowth leads to disease.

These bacteria are found in one part of the colon (large intestine) but sometimes they grow in the small intestine and with an exceptional increase in number.

In most cases, SIBO is not caused by a single type of bacteria but is an overgrowth of the many types of bacteria which is normally found in the colon, not in the small intestine!

So, the health of your body depends on your cells and the health of your cells depend on the food and lifestyle habits you are in. Hence, all in all, we can say that your health depends on your gut! And all the bacteria in it.

There should be a balance in the number of bacteria in the intestine, to promote good intestinal health. SIBO is a serious condition that affects the small intestine and caused pain and diarrhoea.

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What is SIBO Diet?

A SIBO diet is an elimination dietary diet which is meant to reduce the inflammation in the digestive tract and decrease the overgrowth of bacteria in your small intestine.

It is believed that some bacteria thrive in certain carbohydrates such as lactose, fructose and the group called FODMADS (fermentable oligo-, di-monosaccharides, and polyols)

So, when you ingest these foods, they are fermented by the bacteria, producing gas, resulting in flatulence, abdominal bloating, and pain. Restriction of these dietary components may improve these symptoms.

Reducing the intake of food rich in these diets will decrease the number of bacteria. Having a specific carbohydrate diet improves the condition of the disease.

A probiotic supplement is also given to reduce the bacteria in the small intestine. You also have to avoid processed and junk food to reduce the inflammation.

For more information about SIBO diet and its symptoms, you can check out these two books.

  1. The SIBO Diet Plan: Four Weeks to Relieve Symptoms and Manage SIBO
  2. The SIBO Diet and Supplement Protocol for Treating Your IBS Naturally: A Treatment for Bloating, Constipation and Brain Fogir?t=diamond0bb 21&l=am2&o=31&a=B06X6D5DY8 - SIBO Diet and Everything You Want to Know

SIBO diet food list

Keeping a good diet plan or list is effective for SIBO patients. Everyone has a unique gut and the responses depend from one person to another but the best is a combination of a low-FODMAP diet.

Always stick to this combination. Here’s the SIBO diet food list to keep track of your health.

VEGETABLES

YES

  NO

Carrots

Garlic

Turnips

Onion

Radish

Canned vegetables

Potatoes

Cauliflower

Tomatoes

Asparagus

Yams

Soybeans

Squash

Kale

Cucumber

Pickled vegetables

Eggplant

Beets

Olives

Sprouts

Peppers

Okra

Pumpkin

Falafel

Green Vegetables

Chilli

Vegetables are best eaten boiled or cooked. Avoid having too many raw salads!

MEAT

YES

      NO

Chicken

Meat with additives

Turkey

Meat seasoning with garlic powder

Pork

Beef

Lamb

Fish and seafood

Eggs

Bacon

Poultry

FRUITS

YES

NO

Blueberries

Pears

Strawberries

Plums

Lime

Peaches

Lemon

Apples

Orange

Apricots

Melon

Dates

Pineapple

Cherries

Banana

Figs

Kiwi

Raisin

Pomegranate

Mango

Grapes

Grapefruit

Papaya

Watermelon

Passionfruit

A large amount of avocado

Raspberries

Guava

Tamarind

Fruits with low fructose

Most fruits are sweet and contain fructose. Avoid sweet and packaged fruits as much as possible. Fresh fruits are great.

Dairy and Milk products

YES

NO

Almond milk

Cheese

Hemp milk

Ice cream

Coconut milk

Gustard

Butter

Buttermilk

Lactose-free dairy

Milk (cow, goat & sheep)

A small amount of yoghurt

Anything that has lactose

Beverages and Alcohol (Occasionally in moderate amount only)

YES

NO

Gin

Beer

Whiskey

Brandy

Vodka

Cider

Scotch

Rum

Wine

Sherry

Bourbon

Liquors

Tequila

It is best to stick only to water and tea only.

Nuts and Seeds

YES

NO

Peanuts

 

Cashew nuts

Do not take a large number of nuts

Almonds

Hazelnut

Coconut

Walnut

Sunflower seed

Pumpkin seeds

Sesame seeds

Pecans

Seasoning and Spice

All kind of spices is good except those seasoning with sugars like sucralose or HFCS.

Carbohydrates such as rice, potatoes and oatmeal are good to eat but you should say NO to sweeteners except Honey. Fats and oils are good but not in excess.

Furthermore, eat a healthy balanced diet rich in fibre for a happy gut.

SIBO diet recipes

Well now that you know what are the food that you must eat and what not to eat, let’s make a wonderful recipe for your SIBO diet or maybe you want to make one for your friend and a family member.

  1. GLUTEN FREE, DAIRY FREE WITH LOW FODMAP BREAKFAST

Never skip your breakfast because it is the important meal of the day and you can easily make this in a few minutes.

REQUIREMENTS:

  • 1/2 cup pecan nuts
  • 1 cup walnuts
  • 3 tablespoon of freshly ground coconut
  • 2 tablespoon of pumpkin seeds
  • 1 tablespoon of flax seeds
  • 1 teaspoon of Cinnamon
  • A little bit of salt
  • 1/2 cup coconut oil

Mixed all the ingredients together and put it in the oven for 20-30 minutes and your breakfast is ready. Have it with a mixture of a little bit of yoghurt and Berries.

2. SIBO SHEPHERD PIE

SIBO diet
SIBO recipe, Click to buy

ir?t=diamond0bb 21&l=am2&o=31&a=B07FBXFRGF - SIBO Diet and Everything You Want to KnowI love pie but the SIBO pie is a little bit different from the usual pie because of the ingredients that we have to keep in mind. So, we are using squash and nuts instead of potatoes.

REQUIREMENTS:

Crust:

  • 1/3 almond flour
  • 1/2 tablespoon salt
  • 2 tablespoon of sunflower oil
  • 1/2 cup cashew nuts

Filling:

  • 2 tablespoon of sunflower oil
  • 1/4 of grounded turkey thigh or any meat that you want
  • 1 large carrot
  • 1 tablespoon of salt
  • 1/4 tablespoon of black pepper
  • 1/4 tablespoon of red pepper
  • 1 cup frozen peas

Topping:

  • 1 Squash
  • ½ tsp salt
  • ¼ cup 24 hr or lactose-free yoghurt dairy-free yoghurt and water
INSTRUCTIONS:
  • Put Cashew nuts into a grinder and blend until it forms a fine powder.
  • Mix all pie crust ingredients together in a medium-size bowl using hands to press oils into flour.
  • Make dough into a large patty and wrap in parchment paper and put in a freezer for 30min.
  • While the dough is in the freezer cut the squash into pieces and put in it a double boiler and boil it until it is soft.
  • Heat the skillet to medium-high heat and add sunflower oil. Then add carrots and stir till it’s brown.
  • Add peas and cook for a few minutes. Add turkey or meat in the middle of the veggies and add spices and salt to taste.
  • Once the meat is done, mixed it all well with the vegetables and turn off the skillet and set aside.
  • Preheat the oven to 400 degrees.
  • Add dough to the pie and spread out to form the crust.
  • Bake crust for 20 minutes and blend it with yoghurt until it is smooth.
  • Remove it from the oven and let it cool before eating

You SIBO pie is ready. Enjoy!

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3. HOW TO PREPARED A SIBO LUNCH
Done with making the pie, let’s go for lunch now.
REQUIREMENTS:
  • Rice and meat (if you want to go vegan, you can skip meat)
  • Chopped Carrots, potatoes, coriander
  • Salt to taste
  • Cooking oil or vegetable ghee.
  • Gluten-free flour

INSTRUCTION:

  • Heat cooking oil or ghee in a pan
  • Add the chopped vegetables and stir
  • Then add the gluten-free flour and salt taste
  • Add the meat and 1 cup of water and cook for 20 minutes
  • Seasoning with salt and pepper.

Serve this with hot rice and yummy!

4. PUMPKIN LATTE

Pumpkin is good for SIBO diet and if you love pumpkin as I do,  then this is perfect.

REQUIREMENTS:

  • 1 cup coconut milk
  • 1/2 teaspoon pumpkin spice
  • 1 cup brewed coffee
  • 2 tablespoons pumpkin puree
  • 1 teaspoon vanilla
  • 1 tablespoon of honey

INSTRUCTIONS:

Place the coffee, honey, coconut milk, pumpkin spice, and pumpkin puree in a small pan and heat it in medium heat. Heat and whisk all the ingredients together until it is hot.

Remove the mixture from the heat and mix in the vanilla. Serve immediately.

Elemental diet for SIBO

Elemental diet for SIBO is a diet which is medically supervised to manage the sole dietary nutrition to SIBO patients for 14-21 days. The diet consists of macronutrients.

These macronutrients are broken down into their elemental form so that the digestion will not be so much and this will allow rest to the gut.

An elemental diet is believed to absorbed quickly and entirely within the first few feet of the small intestine. These diets are designed in such a way that the proteins, calories,  amino acids and carbohydrates are all made up with the right proportions and percentage needed by the body.

These diets are an effective tool to eliminate and decrease the number of bacteria in the small intestine. In this way, the person might recover faster than normal.

SIBO diet meal plan

A SIBO diet meal plan may consist of the followings:

Breakfast: Eggs with sauteed green coriander or spinach and tomatoes.

Lunch: Salad of leafy green vegetables, cucumber, carrot, squash and pumpkin with chicken and rice.

Dinner: Walnut-crusted with green beans, capsicum, carrots and kale.

Snacks: Blueberries, fresh pineapple, dark chocolate, nuts and lactose-free yoghurt.

This meal plan may seem too simple and boring but they are rich in effective nutrients that will help you with your SIBO.

You can make a various tasty recipe which is mention above to make your diet yummy and healthy.

SIBO diet

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Comments

  1. Feli Iona R Susngi says:

    Hmm i think I need this kind of meals

    1. Thank you so much, Dear. I’m glad it helps you!

  2. Everything tricky says:

    Bahut acchi jaankari di apne my dear.

  3. Bikramjit says:

    These things are lesser known in India, really need awareness. One reason I have found as weak stomach acid and also continuous acid suppressing. Your guide will help people. I am sharing it.

    1. Thank you so much, Bikram. Thank you for sharing and I’m so happy that you found it useful.

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