Small Intestinal Bacterial Overgrowth or SIBO, happens when the bacteria start growing in any one part of the small intestine, either the colon or the digestive tract.
SIBO Diet – What Is It?
SIBO diet comprises a short-term elimination diet and includes the category of foods with less chance of fermentation in the small intestine, which can lead to overgrowth of bacteria.
The main aim of this kind of diet is to minimize the symptoms that are associated with bacterial overgrowth.
This diet might make the symptoms of SIBO easier. This is because many other diet plans are similar to this one. The main focus is the improvement of gut health and keeping the discomfort at bay.
SIBO Diet Food List
When you are on the SIBO diet, your nutritionist will encourage you to give up certain types of carbohydrates. Let us find out the same below.
A. Type: Meat, Poultry, and Fish
What to eat: Beef, turkey, fish, duck, pork, lamb, chicken, eggs, and shellfish.
What not to eat: —
B. Type: Food Grains
What to eat: White rice, oatmeal if you can digest, quinoa
What not to eat: Bran, wild rice, brown rice, whole grain, barley.
C. Type: Plant-based protein
What to eat in the SIBO diet: Tempeh, tofu, nut butter, nuts, and seeds
What not to eat: Dried beans, which include pinto, black, and kidney beans
D. Type: Vegetables
What to eat: White potato, squash but not exceeding ½ cup, spinach, kale
What not to eat: Fiber-rich vegetables, sprouts, cauliflower, corn, garlic, cabbage, shallots, sweet potato, and onions.
E. Type: Fruits
What to eat: Raspberries, watermelon, strawberries
What not to eat: Candied fruits that include raisins, figs, dates, prunes, and mango
F. Type: Dairy
What to eat: Plain milk, cottage cheese, yogurt, hard cheese, plant-based milk.
What not to eat: Milk drinks (Sweetened), flavored yogurt, hot cocoa
G. Type: Sweets
What to eat: Stevia in small quantities
What not to eat: Do not eat cakes, processed bakery products like cookies, doughnuts, gelatin desserts, or candies.
H. Type: Beverage (Nondairy)
What to drink: Water, unsweetened tea, tea with stevia, diet soda
What not to drink: Gatorade, drinks with high sugar content, smoothies, regular soda, sweetened coffee and tea, and flavored milk.
I. Type: Toppings or Condiments
What to eat: Mustard, vinegar, mayonnaise, salad dressings, which must not include any of the above that are not allowed in your diet.
What not to eat: Agave, honey, syrup pancake, brown rice syrup, white sugar, brown sugar, molasses, ketchup.
Regarding SIBO diet, remember that not everyone reacts to any food group similarly. You must keep food sensitivities in mind. What might be safe for others may not be good for someone else. But before you embark on your SIBO diet journey, it is essential to contact a nutritionist or a professional who can guide you in your diet plan and monitor you regularly.
