10 SIBO-Friendly Snack Ideas
Snacking with Small Intestinal Bacterial Overgrowth (SIBO) requires a thoughtful approach. Ideally, individuals with SIBO should aim to leave 4-5 hours between meals to allow the Migrating Motor Complex (MMC) to perform its crucial
housekeeping’ sweep of the small intestine [1]. However, there are times when a snack is necessary—to manage blood sugar, prevent dizziness, or meet nutritional needs, especially for those who are underweight. When a snack is needed, choosing the right one is key to avoiding symptoms.
This article provides ten SIBO-friendly snack ideas that are easy to prepare, portable, and designed to be gentle on your digestive system. These snacks focus on protein, healthy fats, and low-FODMAP carbohydrates to provide energy without feeding the bacterial overgrowth. From savory to sweet, these ideas will help you navigate your snacking needs safely and deliciously.
1. Hard-Boiled Eggs
Simple, portable, and packed with protein and healthy fats, hard-boiled eggs are a perfect SIBO snack. They are nutrient-dense and help keep you feeling full and satisfied between meals. You can prepare a batch at the beginning of the week for a quick grab-and-go option.
2. Olives
Olives are a great source of healthy monounsaturated fats and are naturally low in carbohydrates. They are available in convenient single-serving packs, but be sure to check the ingredients to ensure they are not packed with high-FODMAP ingredients like garlic [1].
3. A Handful of Nuts or Seeds
Certain nuts and seeds are well-tolerated in small quantities on a SIBO diet. A small handful of almonds, macadamia nuts, or pumpkin seeds can provide a satisfying crunch and a good dose of healthy fats and protein. Portion control is key, as large amounts can be difficult to digest [1].
4. SIBO-Friendly Beef Jerky
For a savory, high-protein snack, look for beef jerky that is free from sugar, gluten, and high-FODMAP seasonings like garlic and onion. Brands like Sophia’s Survival Food offer SIBO-friendly options made from grass-fed beef [1].
5. Bone Broth
Sipping on a warm cup of bone broth can be incredibly soothing for the gut. It’s hydrating, rich in minerals, and easy to digest. You can make your own at home or find quality store-bought versions. For portability, simply carry it in a thermos.
6. Lactose-Free Yogurt with Berries
If you tolerate dairy, a small serving of 24-hour fermented yogurt (which is virtually lactose-free) can be a good snack option. Top it with a small handful of low-FODMAP berries like blueberries or strawberries for a touch of sweetness and a boost of antioxidants [1].
7. Cucumber and Carrot Sticks
For a refreshing and crunchy snack, you can’t go wrong with fresh, low-FODMAP vegetables. Cucumber and carrot sticks are easy to prepare, portable, and provide hydration and nutrients without triggering symptoms.
8. Seed Crackers with Nut Butter
Homemade or store-bought SIBO-friendly seed crackers can be a great vehicle for a small amount of almond or macadamia nut butter. This combination offers a good balance of healthy fats, fiber, and protein.
9. Pork Rinds
For a crunchy, savory snack that is high in protein and fat, pork rinds are a good option. Look for high-quality brands that use pasture-raised pork and do not contain artificial ingredients or high-FODMAP seasonings [1].
10. Homemade Gelatin Gummies
Making your own gummies with gelatin and a small amount of low-FODMAP fruit juice (like cranberry or blueberry) can be a fun and gut-friendly way to satisfy a sweet craving. Gelatin is beneficial for gut health, and you can control the ingredients to ensure they are SIBO-safe [1].
References
[1] Regan, Kristy, MScN. “10 SIBO Friendly Snacks”. National University of Natural Medicine, 9 May 2019, https://nunm.edu/2019/05/sibo-snacks/.
