SIBO Diet Food List (Printable)

SIBO Diet Food List

Constipation, upset stomach, and diarrhea are all common signs of a stomach bug, and it is easy to dismiss them as the result of a bad meal and carry on with your day as best you can.

If the symptoms persist, it is reasonable to suspect a problem with your digestive system.

Following that, you should not ignore the situation but work to alleviate it.

The absence of relief from abdominal pains after a day or two could indicate something more serious than food poisoning, resulting in long-term consequences if left untreated for an extended period.

Small intestinal bacterial overgrowth, also known as SIBO, is one possibility. Since some foods can aggravate the situation, following a SIBO-friendly diet is critical to managing the intestinal disorder effectively.

It is preferable to explore a SIBO diet with the assistance of a nutritionist or gastroenterologist rather than trying to do so on your own.

What is SIBO?

SIBO, short for small intestinal bacterial overgrowth, occurs when the cumulative bacterial population in the small intestine grows abnormally rapidly.

The large intestines of any normal person contain the body’s gut microbiome. On the other hand, the small intestines do not contain many bacteria and are incapable of handling a large population.

Whenever an individual eats food, the bacteria begin to ferment it. Some people experience SIBO.

Although it is not clear how many people in the general population have SIBO, reports estimate that up to 80% of persons who suffer from irritable bowel syndrome (IBS), which affects the large intestine, also suffer from the condition. Other SIBO risk factors include:

• Amyloidosis
• Chronic kidney failure
• Diabetes
• Hypothyroidism
• Systemic sclerosis
• Parkinson’s disease
• Crohn’s disease
• Celiac disease

The conditions cause the passage of food and waste products through the digestive tract to delay, thereby creating a breeding ground for bacteria.

Excess bacteria frequently result in diarrhea, leading to weight loss and malnutrition if not treated. The symptoms of SIBO are:

• Bloating
• Loss of appetite
• Nausea
• Diarrhea
• Discomfort and fullness after a meal
• Abdominal pain
• Sudden weight loss
• Malnutrition

Occasionally, some people require surgery to fix the situation. However, a prescription of antibiotics is the most common means of treatment for SIBO.

Dietary modifications, in addition to the administration of prescribed medications, can be beneficial.

When you have SIBO, you are under no obligation to follow a specific diet, but it may make you feel more at ease if you do.

Some foods are more difficult to digest and can result in even more bloating and gas than usual.

However, while these can exacerbate your side effects, they will not inherently influence the distribution of bacteria in the gut.

What Is The Most Beneficial Diet For SIBO?

The SIBO diet is a transitory exclusion diet that accommodates certain foods to help reduce bacterial overgrowth in the digestive tract.

The transitory period for the diet lasts between two and six weeks.

Research shows that there are three diets proven beneficial for SIBO. The three are Low FODMAP Diet, SCD (Specific Carbohydrates Diet, and Elemental Diet. Of the three, the low FODMAP is the least restrictive and a preference for many people. 

It may be beneficial to follow a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet to make the process of recovering from SIBO a bit easier on yourself.

A Low FODMAP eating plan entails making every effort to avoid high-FODMAP foods for several weeks to help your gut settle.

After that, you gradually reintroduce high-FODMAP foods to determine which foods are the most problematic for you.

If it is too much for you, you can start by eliminating only the top five high-FODMAP foods that you normally consume and making your way backward from that point.

Although following a low-FODMAP diet while suffering from SIBO is beneficial, the goal is not to cure the disorder itself.

However, research proves that it can minimize too much bloating and gas, which can help alleviate discomfort while you are recovering.

SIBO Diet Food List

SIBO is not a condition that lasts for long, so you do not have to worry about staying on a restrictive diet for a long period.

The purpose of the diet is to make changes to things that may be contributing to the worsening of your symptoms.

If you are already taking meds for SIBO, changing your diet helps speed up the recovery.

After that, you should be able to go back to your normal diet within three to four weeks of starting the treatment and diet.

 The fiber content of the following foods is typically lower than that of their high-FODMAP, making them most appropriate for SIBO.

Fruits

• Avocado
• Bananas
• Blueberries
• Olives
• Oranges
• Honeydew melon
• Kiwi
• Lemons

Vegetables

• Arugula
• Bell peppers
• Carrots
• Eggplant
• Lettuce
• Bean sprouts
• Broccoli
• Cabbage
• Kale
• Cucumber
• Zucchini
• Sweet potato
• Regular potato
• Squash
• Pumpkin
• Celery
• Corn
• Sprouts

Grains

• Brown rice
• Oats

Nuts

• Almonds
• Peanuts

Proteins

• Beef
• Chicken
• Fish
• Eggs

Sweeteners

• Brown sugar
• Maple syrup

Dairy alternatives

• Almond milk

What Are The Foods To Avoid With SIBO?

Avoiding these high-FODMAP foods can help alleviate your upset stomach and other SIBO manifestation. The digestive system does not absorb or digest high FODMAP foods easily.

• Apples
• Cherries
• Pears
• Grapefruit (see also Grapefruit Diet)
• Apricot
• Blackberries
• Avocado
• Mango
• Nectarine
• Plums
• Raisins
• All dried fruits
• Barley
• Rye
• Farro
• Wheat
• Sweetened cereals
• Milk
• Cream
• Ice cream
• Soft cheeses yogurt
• Flavored yogurt
• Soymilk
• Chickpeas
• Lima beans
• Agave
• Honey
• Artichokes
• Asparagus
• Garlic
• Onions
• Butternut squash
• Beets
• Brussels sprouts
• Cauliflower
• Mushrooms
• Alcohol
• Sodas

Final Thoughts

Diets may not cure all the SIBO symptoms, but they will help to alleviate some of them. Moreover, what works for one person may not work for another.

However, for people with SIBO symptoms, a low FODMAP diet is a popular choice.

The diet restricts the consumption of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols because the body does not break them down easily for quick digestion and absorption.

When following a low FODMAP diet, it is vital to consider both the type of foods consumed and the quantity consumed.

Because it is complicated and can necessitate significant dietary changes, you should work with a dietitian to ensure that you receive all of the nutrient content required.

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