10 SIBO-Friendly Dinner Recipes

Dinner is a crucial meal when managing Small Intestinal Bacterial Overgrowth (SIBO). A carefully chosen evening meal can help ensure a restful, symptom-free night and prevent discomfort that might interfere with sleep. The ideal SIBO-friendly dinner focuses on easily digestible proteins, well-cooked vegetables, and safe, low-fermentation carbohydrates. This approach helps to minimize the fuel available to overgrown bacteria, thereby reducing symptoms like bloating, gas, and abdominal pain.

This article provides ten dinner recipes that are both delicious and compliant with general SIBO dietary principles. They are designed to be nourishing and satisfying without triggering your symptoms. From simple roasted dishes to more flavorful international cuisine, these recipes offer variety for your evening meal. Remember that individual food tolerance is key, so it is important to listen to your body and consult with a healthcare professional to create a diet plan that best suits your needs.

1. Baked Salmon with Fennel and Tomato

This elegant and simple dish from SIBO Academy is light, flavorful, and easy on the digestive system. Salmon is rich in anti-inflammatory omega-3 fatty acids, while fennel can aid digestion [1].

Ingredients:

• 1 (6 oz) salmon fillet
• 1/2 cup fennel, thinly sliced
• 1/4 cup cherry tomatoes, quartered
• 1 tbsp olive oil
• 1/2 tbsp lemon juice
• 1/2 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 275°F (140°C).
2. Season the salmon fillet with salt and pepper and place it in a small baking dish.
3. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily.
4. While the salmon is baking, heat the olive oil in a skillet over medium heat. Sauté the fennel slices until tender.
5. Season the fennel with oregano, salt, and pepper. Stir in the lemon juice and quartered cherry tomatoes, warming them through.
6. Serve the baked salmon with the fennel and tomato vegetables on the side.

2. Herb-Crusted Chicken with Lemon Potatoes

A succulent chicken dinner from The Healthy Gut that feels special enough for a weekend but is easy enough for a weeknight. The herbs provide flavor without relying on high-FODMAP ingredients like garlic and onion [2].

Ingredients:

• 1 chicken breast (6 oz)
• 1 tbsp mixed fresh herbs (e.g., parsley, thyme, rosemary), finely chopped
• 1 tbsp olive oil
• 1 cup small, waxy potatoes (like fingerling), halved or quartered
• 1 tbsp lemon juice
• 1/2 cup steamed asparagus
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the potatoes with 1/2 tbsp olive oil, lemon juice, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender and golden.
3. Pat the chicken breast dry. Season with salt and pepper, then press the chopped herbs onto the chicken to coat.
4. Heat the remaining 1/2 tbsp olive oil in a skillet over medium-high heat. Sear the chicken for 2-3 minutes per side, until golden.
5. Transfer the chicken to the oven and bake for 10-15 minutes, or until cooked through.
6. Serve the herb-crusted chicken with the lemon potatoes and steamed asparagus.

3. SIBO-Friendly Steak Frites

Enjoy a bistro classic at home with this SIBO-friendly version of Steak Frites from The Healthy Gut. Carrot
fries and a simple green salad make for a satisfying and safe meal [2].

Ingredients:

• 1 (6 oz) steak fillet (e.g., sirloin, fillet)
• 1 large carrot, cut into fry-shaped sticks
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 2 cups arugula or mixed greens
• Dressing: 1 tbsp olive oil, 1/2 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss the carrot sticks with 1/2 tbsp olive oil, paprika, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes, until tender and slightly crispy.
3. Pat the steak dry and season generously with salt and pepper.
4. Heat the remaining 1/2 tbsp olive oil in a skillet over high heat. Cook the steak for 3-5 minutes per side for medium-rare, or to your desired doneness.
5. Let the steak rest for 5 minutes before slicing.
6. Toss the greens with the simple lemon dressing. Serve the sliced steak with the carrot “frites” and salad.

4. Zucchini and Feta Frittata

An egg-based dinner is an excellent SIBO-friendly choice. This frittata from SIBO Academy is light yet satisfying, and can be enjoyed warm or cold [1].

Ingredients:

• 3 large eggs
• 1 medium zucchini, sliced
• 50g lactose-free feta cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp chopped fresh herbs (parsley, chives)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat the olive oil in an oven-safe skillet over medium heat. Sauté the zucchini slices until lightly browned and tender.
3. In a bowl, whisk the eggs and season with salt, pepper, and fresh herbs.
4. Pour the egg mixture over the zucchini in the skillet. Sprinkle the crumbled feta on top.
5. Cook on the stovetop for 2-3 minutes, until the edges start to set.
6. Transfer the skillet to the preheated oven and bake for 10-12 minutes, until the frittata is set and lightly golden.

5. Simple Sheet Pan Chicken with Roasted Vegetables

Sheet pan dinners are a weeknight lifesaver. This recipe is endlessly customizable with your favorite SIBO-friendly vegetables and seasonings.

Ingredients:

• 2 bone-in, skin-on chicken thighs
• 1 cup broccoli florets
• 1 cup chopped carrots
• 1/2 red bell pepper, sliced
• 2 tbsp olive oil
• 1 tsp dried thyme or rosemary
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the broccoli, carrots, and bell pepper with 1 tbsp of olive oil, salt, and pepper.
3. Pat the chicken thighs dry and rub with the remaining 1 tbsp of olive oil, dried herbs, salt, and pepper.
4. Place the chicken thighs on the baking sheet amongst the vegetables.
5. Roast for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender and slightly caramelized.

6. Lamb Chops with Mint-Infused Oil

Lamb is a flavorful protein that pairs beautifully with mint. This simple preparation avoids high-FODMAP ingredients while delivering a delicious meal.

Ingredients:

• 2-3 lamb chops
• 1 tbsp olive oil
• Mint Oil: 2 tbsp olive oil, 1 tbsp finely chopped fresh mint, pinch of salt
• 1 cup steamed green beans
• Salt and pepper to taste

Instructions:

1. Pat the lamb chops dry and season with salt and pepper.
2. Heat 1 tbsp of olive oil in a skillet over medium-high heat. Cook the lamb chops for 3-4 minutes per side for medium, or to your preference.
3. While the lamb is cooking, prepare the mint oil by whisking together the 2 tbsp olive oil, chopped mint, and a pinch of salt.
4. Let the lamb chops rest for a few minutes after cooking.
5. Serve the lamb chops with the steamed green beans, and drizzle the mint-infused oil over the top.

7. Shrimp and Vegetable Skewers

Skewers are a fun and easy way to cook protein and vegetables together. Shrimp cooks quickly, making this a perfect option for a fast dinner.

Ingredients:

• 6-8 large shrimp, peeled and deveined
• 1/2 zucchini, cut into chunks
• 1/2 yellow bell pepper, cut into chunks
• 1 tbsp olive oil
• 1/2 tsp paprika
• Salt and pepper to taste
• 2-3 wooden or metal skewers

Instructions:

1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, toss the shrimp, zucchini, and bell pepper with olive oil, paprika, salt, and pepper.
3. Thread the shrimp and vegetables onto the skewers.
4. Grill for 2-3 minutes per side, until the shrimp is pink and cooked through.
5. Serve immediately with a side of white rice or a simple green salad.

8. Pan-Seared Scallops with Parsnip Purée

This sophisticated-looking meal is surprisingly simple to make. Parsnips provide a creamy, slightly sweet, and SIBO-friendly alternative to mashed potatoes.

Ingredients:

• 6-8 large sea scallops
• 1 tbsp ghee or coconut oil
• 1 large parsnip, peeled and chopped
• 1/2 cup bone broth or water
• 1 tbsp lactose-free cream or coconut cream
• Salt and pepper to taste

Instructions:

1. Place the chopped parsnip in a small pot with the broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until very tender.
2. Drain the parsnips, reserving the cooking liquid. Place the parsnips in a blender with the cream, a splash of the reserved liquid, salt, and pepper. Blend until smooth, adding more liquid if needed to reach a purée consistency.
3. Pat the scallops completely dry and season with salt and pepper.
4. Heat the ghee or oil in a skillet over high heat. Sear the scallops for 1-2 minutes per side, until a golden-brown crust forms.
5. Serve the seared scallops over the warm parsnip purée.

9. Simple Chicken and Rice Soup

A classic comfort food, this soup is gentle on the gut and perfect for a light, warming dinner.

Ingredients:

• 4 oz cooked chicken, shredded
• 1/2 cup cooked white rice
• 4 cups chicken or bone broth
• 1/2 cup sliced carrots
• 1/4 cup chopped parsley
• Salt and pepper to taste

Instructions:

1. In a medium pot, bring the broth to a simmer.
2. Add the shredded chicken, cooked rice, and sliced carrots.
3. Simmer for 10-15 minutes, until the carrots are tender.
4. Stir in the fresh parsley and season with salt and pepper before serving.

10. Pork Chops with Roasted Root Vegetables

A hearty and satisfying meal, this dish combines savory pork chops with naturally sweet roasted root vegetables.

Ingredients:

• 1 bone-in pork chop (6-8 oz)
• 1/2 cup chopped carrots
• 1/2 cup chopped parsnips
• 1 tbsp olive oil
• 1/2 tsp dried sage
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the carrots and parsnips with 1/2 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes.
3. Pat the pork chop dry and season with salt, pepper, and dried sage.
4. Heat the remaining 1/2 tbsp olive oil in a skillet over medium-high heat. Sear the pork chop for 3-4 minutes per side.
5. Serve the pork chop with the roasted root vegetables on the side.

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References

[1] SIBO Academy. “SIBO Recipes for Dinner”. SIBO Academy, https://sibo-academy.de/en/blog/beitraege_sibo/sibo-recipes-for-dinner/.

[2] The Healthy Gut. “SIBO Diet Recipes”. The Healthy Gut, https://thehealthygut.com/recipes/.