SIBO Diet Plan – Overview
SIBO is an abbreviation for small intestine bacterial overgrowth, a prevalent trigger for bloating, flatulence, and other digestive problems.
Though dietary changes can help minimize or eradicate SIBO symptoms, no single diet is better than the other is because SIBO issues differ from one person to the next.
All SIBO diets aim to achieve the same result: restoring or maintaining gut bacterial equilibrium, allowing anyone suffering from the condition to experience improved health.
Unlike many other diets that project weight loss, the SIBO diets do not. They are specifically for SIBO management.
What is SIBO?
SIBO Diet Plan
Suppression of small intestinal bacterial overgrowth (SIBO) occurs when an excessive number of gut bacteria colonizes in the inappropriate part of the digestive tract.
To survive, we require the presence of intestinal microorganisms because they are essential in the maintenance of good health.
However, if they are where they should be, they can cause complications.
Almost all of the digestive tract’s microorganisms reside in the large intestine. SIBO, on the other hand, occurs due to the presence of other bacteria in the small intestine.
It is unusual for the small intestine to be a substantial amount of bacteria. The small intestine is responsible for the absorption of food in a healthy person.
If germs are present, inflammation will occur, impairing absorption. Deficits in vitamins and nutrients can lead to various inconvenient and aggravating symptoms.
SIBO symptoms include
- Anxiety
- Bloating
- Constipation
- Depression
- Diarrhea
- Fatigue
- Joint pain
- Nutrient deficiencies
- Stomach pain
Take into account that many other disorders resemble the symptoms of SIBO or occur in conjunction with the ailment. One such condition is IBS.
Most Common SIBO Diets
Some people can continue to utilize various SIBO diet programs continuously, but the diets are only ideal for a limited period for most people.
The advice you receive from your healthcare professional, your lifestyle, your desire to follow a specific diet plan, and your capacity to follow that particular diet will all play a role in your selection.
Furthermore, additional medical considerations should be another factor to consider before going on any diet. The SIBO diets listed below are the most popular.
1. Low-FODMAP Diet
In the case of SIBO, the Low FODMAP diet plan is probably the most popular dietary regimen.
Low FODMAP refers to a collection of particular carbohydrates that might produce symptoms in persons with IBS, SIBO, or both conditions.
Not everyone reacts to FODMAPs differently or to the same extent. The majority of the study focuses on the low-FODMAP diet and IBS rather than SIBO. However, many people with IBS could probably have SIBO too.
2. GAPS Diet
Avoiding foods that are hard to digest and may harm the flora or lining of one’s digestive tract is the foundation of the Gaps diet.
The diet focuses on replacing these foods with nutrient-dense foods that aid in the healing process of the intestines.
Grains, starchy vegetables, beans, and legumes are discouraged, as are sugars, artificial sweeteners, alcohol, and processed foods.
3. Specific Carbohydrate Diet (SCD)
The Specific Carbohydrate Diet (SCD) excludes the bulk of carbs from the diet to starve the bacteria displaced in the small intestine.
Rice, potatoes, quinoa, legumes, added sugars, and processed meats are among the foods prohibited from the SCD diet.
4. Low Histamine Diet
Anyone with SIBO showing evidence of histamine intolerance should follow a low-histamine diet.
Even though this diet is usable in various ways, it is not ideal for long-term use due to its numerous restrictions, ranging from modest to extreme.
5. Low Fermentation (Sinai) Diet
SIBO Diet Plan
The Sinai diet restricts carbohydrates that humans cannot digest easily and end up as leftovers for gut bacteria to devour.
6. Biphasic Diet Plan
The Biphasic Diet Plan combines low-fermentation foods in FODMAP and the specific carbohydrate diet (SCD).
7. Paleo Diet
Low-FODMAP and SCD diets have more definitions than the paleo diet. The paleo diet, in general, excludes grains, dairy, and processed foods from your diet. It also restricts the amount of sugar in your diet.
There is no evidence that the paleo diet is suitable for treating SIBO. However, it drastically reduces carbohydrate intake, and many SIBO patients report feeling much better on the paleo diet.
8. Elemental Diet
The elemental diet is a pre-mixed liquid drink or powder added to water to create a viable treatment for SIBO symptoms. It is one of the most straightforward diets and actual treatments for the condition.
Unlike other diets, the body does not have to break down the nutritional components of the elemental diet formula.
Sample 7-Day SIBO Diet Plan
Before drawing up your SIBO plan, you should have a SIBO food list to know what you should and should not eat. Below is a sample meal plan for SIBO specific diet.
Day 1
- Breakfast: Coffee with coconut milk, banana muffins, zucchini, and blueberry compote
- Lunch: Chicken tenders with honey mustard sauce and coleslaw
- Dinner: Tacos with sautéed zucchini and cumin
- Snack: Nutty lemon balls
Day 2
- Breakfast: Nut butter pancakes with butter coffee and blueberry compote
- Lunch: Garlic parmesan chicken wings with carrot ginger soup
- Dinner: Lean beefsteak with green beans, toasted almonds, and hollandaise sauce
- Snack: Creamy custard
Day 3
- Breakfast: Zucchini broccoli pancakes with rhubarb basil smoothie
- Lunch: Marinated BBQ prawns with fruit salad and cilantro lime dressing
- Dinner: Roast chicken with probiotic ranch dressing and balsamic strawberry salad
- Snack: Coconut fat bombs
Day 4
- Breakfast: Bacon with 24-hour homemade yogurt berries and honey
- Lunch: Leftover roast chicken with Mediterranean zucchini salad
- Dinner: Baked salmon with roasted fennel, arugula, orange slices, lemon, and olive oil
- Snack: Marshmallow nut butter bar
Day 5
SIBO Diet Plan
- Breakfast: Pureed cooked carrots with cinnamon, coconut oil, and low FODMAP bone broth
- Lunch: Nutrient-dense hamburger with celeriac fries and dipping sauce
- Dinner: Ginger lemon chicken with sautéed Bok Choy and sesame oil
- Snack: Matcha green tea gummies
Day 6
- Breakfast: Bacon with roasted tomatoes, spinach soufflé pancakes and fruit juice
- Lunch: Zucchini noodles with spinach pesto
- Dinner: Roasted chicken with tangy red cabbage
- Snack: Garlic herb crackers with aged cheese and tapenade
Day 7
SIBO Diet Plan
- Breakfast: Sausages with carrot muffins and ginger lemon tea
- Lunch: Veggie salad with tomatoes, orange juice, and olive oil
- Dinner: Yogurt marinated chicken with roasted veggies
- Snack: Strawberry gummies
Final Thoughts
SIBO is an uncomfortable and painful condition that requires eating the right foods that will not cause any irritation or worsen the situation.
While you have a wide choice of dietary regimens to choose from, you must go with the SIBO diet plan that best suits your nutritional needs and the intensity of the condition.
You can do this by seeking advice from a healthcare professional or a dietician.
Printable SIBO Diet Plan (PDF)
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| 1 | Coffee with coconut milk, banana muffins, zucchini, and blueberry compote | Chicken tenders with honey mustard sauce and coleslaw | Tacos with sautéed zucchini and cumin | Nutty lemon balls |
| 2 | Nut butter pancakes with butter coffee and blueberry compote | Garlic parmesan chicken wings with carrot ginger soup | Lean beefsteak with green beans, toasted almonds, and hollandaise sauce | Creamy custard |
| 3 | Zucchini broccoli pancakes with rhubarb basil smoothie | Marinated BBQ prawns with fruit salad and cilantro lime dressing | Roast chicken with probiotic ranch dressing and balsamic strawberry salad | Coconut fat bombs |
| 4 | Bacon with 24-hour homemade yogurt berries and honey | Leftover roast chicken with Mediterranean zucchini salad | Baked salmon with roasted fennel, arugula, orange slices, lemon, and olive oil | Marshmallow nut butter bar |
| 5 | Pureed cooked carrots with cinnamon, coconut oil, and low FODMAP bone broth | Nutrient-dense hamburger with celeriac fries and dipping sauce | Ginger lemon chicken with sautéed Bok Choy and sesame oil | Matcha green tea gummies |
| 6 | Bacon with roasted tomatoes, spinach soufflé pancakes and fruit juice | Zucchini noodles with spinach pesto | Roasted chicken with tangy red cabbage | Garlic herb crackers with aged cheese and tapenade |
| 7 | Sausages with carrot muffins and ginger lemon tea | Veggie salad with tomatoes, orange juice, and olive oil | Yogurt marinated chicken with roasted veggies | Strawberry gummies |
See Also