7-Day SIBO Diet Meal Plan: A Guide to Symptom-Free Eating

Embarking on a diet to manage Small Intestinal Bacterial Overgrowth (SIBO) can feel overwhelming. The primary goal is to reduce fermentable carbohydrates that feed the bacterial overgrowth, which often involves following a low-FODMAP diet or a similar protocol. To simplify this process, we have created a 7-day SIBO-friendly meal plan to guide you through a week of eating. This plan is designed to be gentle on your digestive system, reduce symptoms, and provide balanced nutrition.

This meal plan incorporates a variety of recipes that are easy to prepare and delicious. It emphasizes whole foods, lean proteins, healthy fats, and safe, low-fermentation carbohydrates. Remember that this is a sample plan, and individual needs and tolerances will vary. It is crucial to listen to your body and work with a healthcare professional or registered dietitian to customize a plan that is right for you.

A Note on Snacking: Ideally, spacing meals 4-5 hours apart without snacking allows the Migrating Motor Complex (MMC) to cleanse the small intestine. However, if you need a snack due to hunger or blood sugar issues, choose from the SIBO-friendly options listed at the end of this plan.

Day 1

• Breakfast: Classic Vegetable Omelet (2-3 eggs with spinach, bell peppers, and tomatoes).
• Lunch: Grilled Chicken and Greens Salad with a simple lemon and olive oil dressing.
• Dinner: Baked Salmon with Fennel and Tomato, served with a side of steamed green beans.

Day 2

• Breakfast: Creamy Coconut Chia Pudding, prepared the night before for a quick morning meal.
• Lunch: Leftover Baked Salmon with Fennel and Tomato.
• Dinner: Simple Sheet Pan Chicken with Roasted Vegetables (carrots, broccoli, and bell peppers).

Day 3

• Breakfast: Turkey and Veggie Scramble with zucchini and kale.
• Lunch: Leftover Sheet Pan Chicken and Roasted Vegetables.
• Dinner: SIBO-Friendly Steak Frites, using carrot sticks as “frites” and served with a side salad.

Day 4

• Breakfast: “Beat the Blues” Blueberry Smoothie with almond milk and a half-tablespoon of coconut oil.
• Lunch: SIBO-Friendly Tuna Salad served in lettuce wraps or with cucumber slices.
• Dinner: Lamb Chops with Mint-Infused Oil and a side of steamed asparagus.

Day 5

• Breakfast: Fluffy Almond Flour Pancakes topped with a small handful of berries.
• Lunch: Leftover Lamb Chops and asparagus.
• Dinner: Zucchini and Feta Frittata, a light yet satisfying egg-based meal.

Day 6

• Breakfast: Savory Pumpkin Omelet with fresh parsley.
• Lunch: Leftover Zucchini and Feta Frittata.
• Dinner: Shrimp and Vegetable Skewers with zucchini and bell peppers, served with a side of white rice.

Day 7

• Breakfast: Prosciutto & Egg Muffins, a great make-ahead option for an easy morning.
• Lunch: Leftover Shrimp and Vegetable Skewers with rice.
• Dinner: Simple Chicken and Rice Soup, a comforting and easy-to-digest meal to end the week.

SIBO-Friendly Snack Options

If you find you need a snack between meals, here are some safe options:

• A handful of almonds, macadamia nuts, or pumpkin seeds
• Hard-boiled egg
• Olives (check for no garlic)
• SIBO-friendly beef jerky
• A cup of bone broth
• Cucumber or carrot sticks
• A small portion of 24-hour fermented yogurt with a few berries

Living with Small Intestinal Bacterial Overgrowth (SIBO) requires a significant dietary shift to manage symptoms and support gut healing. The foundation of a SIBO diet is to limit fermentable foods that feed the overgrown bacteria in the small intestine. This often means following a low-FODMAP diet or other specific protocols recommended by a healthcare practitioner. While it may seem restrictive at first, a SIBO-friendly diet can be diverse, delicious, and deeply nourishing.

This comprehensive guide brings together 40 SIBO-friendly recipes to inspire your meals and snacks. From energizing breakfasts to satisfying dinners and convenient snacks, these recipes are designed to be gentle on your digestive system, helping you to navigate your dietary needs without sacrificing flavor. Each recipe focuses on whole, unprocessed ingredients, high-quality proteins, healthy fats, and safe, low-fermentation carbohydrates.

Remember to listen to your body, as individual tolerances can vary greatly. This collection is a starting point to help you discover what works best for you on your journey to better gut health.

Breakfast Recipes

1. Classic Vegetable Omelet

Ingredients:

• 2-3 large eggs
• 1 tbsp lactose-free milk or unsweetened almond milk (optional)
• 1 tsp coconut oil or olive oil
• 1/4 cup chopped red bell peppers
• 2 tbsp sliced green onions (green parts only)
• 1/4 cup chopped tomatoes
• Salt and pepper to taste
• Optional: 1/4 cup lactose-free cheese

Instructions:

1. In a medium bowl, whisk the eggs and optional milk until light and frothy. Season with salt and pepper.
2. Heat the oil in a non-stick skillet over medium heat. Add the bell peppers and green onions and sauté for 2-3 minutes until slightly softened.
3. Pour the egg mixture over the vegetables in the skillet. Cook for 2-3 minutes, or until the edges begin to set.
4. Sprinkle the tomatoes and optional cheese over one half of the omelet.
5. Using a spatula, gently fold the other half of the omelet over the fillings. Cook for another 1-2 minutes, until the cheese is melted and the eggs are cooked through. Serve immediately.

2. Turkey and Veggie Scramble

Ingredients:

• 1/4 lb ground turkey
• 1 tsp coconut oil
• 1/4 cup diced zucchini
• 1/4 cup chopped kale
• 2 large eggs, whisked
• Salt, pepper, and dried herbs (like oregano or thyme) to taste

Instructions:

1. Heat the coconut oil in a skillet over medium-high heat. Add the ground turkey and cook until browned, breaking it apart with a spoon.
2. Add the zucchini and kale to the skillet and cook for 3-4 minutes, until the vegetables are tender.
3. Reduce the heat to low and pour in the whisked eggs. Gently stir the mixture until the eggs are cooked to your desired consistency.
4. Season with salt, pepper, and dried herbs before serving.

3. Creamy Coconut Chia Pudding

Ingredients:

• 2 tbsp chia seeds
• 1/2 cup full-fat coconut milk (canned)
• 1/2 cup water or unsweetened almond milk
• 1 tsp stevia or a small amount of rice syrup (optional)
• Toppings: 1/4 cup mixed berries (blueberries, raspberries), 1 tbsp pumpkin seeds, a sprinkle of shredded coconut.

Instructions:

1. In a jar or bowl, combine the chia seeds, coconut milk, water, and optional sweetener. Stir well to combine.
2. Cover and refrigerate for at least 4 hours, or overnight, until the pudding has thickened.
3. When ready to serve, stir the pudding and top with your favorite SIBO-friendly fruits and seeds.

4. Savory Pumpkin Omelet

Ingredients:

• 50g Hokkaido pumpkin, thinly sliced
• 1 tsp coconut oil
• 3 large eggs
• 1 tbsp finely chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Heat the coconut oil in a skillet over medium heat. Add the pumpkin slices and sauté for a few minutes.
2. Add a splash of water to the pan, cover, and let the pumpkin simmer for about 10 minutes, or until soft.
3. While the pumpkin is cooking, whisk the eggs with the chopped parsley, salt, and pepper.
4. Pour the egg mixture over the cooked pumpkin. Cover the skillet and cook over low heat for about 8 minutes, or until the omelet is set. Garnish with extra parsley before serving.

5. Fluffy Almond Flour Pancakes

Ingredients:

• 1/2 cup almond flour
• 1/2 tbsp ground flaxseed
• 1/2 tsp baking powder
• Pinch of salt
• Pinch of cinnamon
• 1 large egg
• 2 tbsp unsweetened almond milk
• 1 tsp coconut oil for cooking
• Toppings: Sliced banana, blueberries, a drizzle of almond butter.

Instructions:

1. In a bowl, mix together the almond flour, ground flaxseed, baking powder, salt, and cinnamon.
2. In a separate small bowl, whisk the egg and almond milk. Add the wet ingredients to the dry ingredients and stir until just combined. Let the batter rest for 5 minutes to thicken.
3. Heat the coconut oil in a non-stick skillet over medium heat. Pour about 2-3 tablespoons of batter per pancake into the skillet.
4. Cook for 2-3 minutes per side, until golden brown and cooked through.
5. Serve warm with your favorite SIBO-friendly toppings.

6. “Beat the Blues” Blueberry Smoothie

Ingredients:

• 1/2 cup frozen blueberries
• 8 oz unsweetened almond milk
• 1/2 tbsp coconut oil
• 1 tsp raw organic honey (optional, check for tolerance)
• 1/2 tsp vanilla powder (100% ground vanilla beans)
• A handful of ice cubes

Instructions:

1. Place all ingredients into a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

7. Strawberry Delight Smoothie

Ingredients:

• 1/2 cup frozen strawberries
• 8 oz unsweetened almond milk
• 1/2 tbsp coconut oil
• 1 tsp raw organic honey (optional)
• 1/2 tsp vanilla powder
• A handful of ice cubes

Instructions:

1. Combine all ingredients in a blender.
2. Blend until you reach a smooth consistency.
3. Serve immediately for a refreshing start to your day.

8. Banana Magic Smoothie

Ingredients:

• 1/2 unripe banana
• 8 oz unsweetened almond milk
• 1/2 tbsp coconut oil
• 1 tsp cinnamon
• 1 tsp raw organic honey (optional)
• A handful of ice cubes

Instructions:

1. Place the banana, almond milk, coconut oil, cinnamon, honey (if using), and ice into a blender.
2. Blend until smooth and serve immediately.

9. Prosciutto & Egg Muffins

Ingredients:

• 6 slices of prosciutto (sugar and nitrate-free)
• 6 large eggs
• 1/4 cup diced red bell pepper
• 2 tbsp sliced green onions (green parts only)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a 6-cup muffin tin.
2. Line each muffin cup with a slice of prosciutto, forming a cup shape.
3. Sprinkle the diced bell pepper and green onions into the bottom of each prosciutto cup.
4. Crack an egg into each cup.
5. Season with salt and pepper.
6. Bake for 12-15 minutes, or until the egg whites are set and the yolks are cooked to your liking.
7. Let cool for a few minutes before removing from the muffin tin.

10. Simple Breakfast Hash

Ingredients:

• 1/2 cup finely diced carrots
• 1/2 cup diced zucchini
• 1 tbsp coconut oil or olive oil
• 2 uncured, sugar-free breakfast sausages, casings removed (optional)
• 2 large eggs
• Salt, pepper, and smoked paprika to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat the oil in a skillet over medium heat. Add the carrots and cook for 5-7 minutes until they begin to soften.
2. Add the zucchini and sausage (if using) to the skillet. Cook until the vegetables are tender and the sausage is browned.
3. Create two wells in the vegetable mixture and crack an egg into each one.
4. Cover the skillet and cook for 5-7 minutes, or until the eggs are cooked to your desired doneness.
5. Season with salt, pepper, and paprika. Garnish with fresh parsley before serving.

Lunch Recipes

11. Grilled Chicken and Greens Salad

Ingredients:

• 4 oz grilled chicken breast, sliced
• 2 cups mixed salad greens (arugula, spinach, lettuce)
• 1/2 cucumber, sliced
• 1/4 cup sliced carrots
• 1/4 cup cherry tomatoes, halved
• Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, salt, and pepper

Instructions:

1. In a large bowl, combine the mixed greens, cucumber, carrots, and cherry tomatoes.
2. Top the salad with the sliced grilled chicken.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Drizzle the dressing over the salad just before serving and toss to combine.

12. Korean Chicken Bliss Bowl

Ingredients:

• 4 oz cooked chicken, shredded
• 1/2 cup cooked white rice
• 1/4 cup roasted carrots
• 1/4 cup sliced cucumber
• A handful of kale or spinach
• Sauce: 1 tbsp tamari (or coconut aminos), 1 tsp sesame oil, 1 tsp rice vinegar, grated ginger to taste.

Instructions:

1. Assemble the bowl by placing the cooked rice at the bottom.
2. Arrange the shredded chicken, roasted carrots, cucumber, and kale on top of the rice.
3. In a small bowl, whisk together the tamari, sesame oil, rice vinegar, and ginger.
4. Drizzle the sauce over the bowl before serving.

13. Quinoa Tabbouleh Salad

Ingredients:

• 1/2 cup cooked quinoa, cooled
• 1/2 cup chopped fresh parsley
• 2 tbsp chopped fresh mint
• 1/2 cucumber, finely diced
• 1/2 cup cherry tomatoes, quartered
• Dressing: 2 tbsp olive oil, 2 tbsp lemon juice, salt, and pepper.

Instructions:

1. In a medium bowl, combine the cooled quinoa, parsley, mint, cucumber, and tomatoes.
2. In a small jar, shake together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss well to combine. This salad can be made ahead and stored in the refrigerator.

14. Zucchini Noodle Salad with Lemon Paprika Prawns

Ingredients:

• 1 medium zucchini, spiralized
• 4 oz cooked prawns (shrimp)
• 1/4 cup red bell pepper, thinly sliced
• Dressing: 1 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp smoked paprika, salt, and pepper.

Instructions:

1. Place the spiralized zucchini in a bowl.
2. In a small pan, warm the cooked prawns with the bell pepper for 1-2 minutes.
3. Whisk together the dressing ingredients.
4. Top the zucchini noodles with the warm prawns and peppers, then drizzle with the dressing.

15. Simple Egg Salad Lettuce Wraps

Ingredients:

• 2 hard-boiled eggs, chopped
• 1 tbsp mayonnaise (made with avocado or olive oil, check for no added sugar)
• 1 tsp Dijon mustard
• 1 tbsp chopped chives or green onion tops
• Salt and pepper to taste
• 4-6 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a small bowl, gently mix the chopped eggs, mayonnaise, mustard, and chives.
2. Season with salt and pepper to your liking.
3. Spoon the egg salad mixture into the lettuce leaves and serve immediately.

16. Leftover Roast Chicken and Veggies

Ingredients:

• 4-6 oz leftover roasted chicken
• 1 cup leftover roasted vegetables (carrots, zucchini, bell peppers)
• A drizzle of olive oil or a squeeze of lemon juice (optional)

Instructions:

1. Simply pack the leftover chicken and vegetables from the previous night’s dinner.
2. Enjoy cold, or gently reheat in a microwave or skillet.
3. Add a drizzle of olive oil or a squeeze of lemon for extra flavor if desired.

17. SIBO-Friendly Tuna Salad

Ingredients:

• 1 can (5 oz) tuna in water or olive oil, drained
• 1-2 tbsp mayonnaise (SIBO-friendly)
• 1 tbsp chopped fresh parsley or dill
• 1 tsp lemon juice
• Salt and pepper to taste
• Serve with: SIBO-friendly crackers, cucumber slices, or in lettuce wraps.

Instructions:

1. In a bowl, flake the tuna with a fork.
2. Add the mayonnaise, herbs, and lemon juice. Mix until well combined.
3. Season with salt and pepper.
4. Serve as desired with your choice of SIBO-friendly accompaniments.

18. Simple Salmon and Rice

Ingredients:

• 4 oz cooked salmon fillet
• 1/2 cup cooked white rice
• 1/2 cup steamed green beans or carrots
• 1 tsp coconut aminos or tamari
• A squeeze of fresh lemon juice

Instructions:

1. Gently flake the cooked salmon and place it alongside the white rice and steamed vegetables.
2. Drizzle with coconut aminos and a squeeze of lemon juice before serving.
3. This meal can be enjoyed warm or cold.

19. Chicken and Vegetable Skewers

Ingredients:

• 4 oz chicken breast, cut into 1-inch cubes
• 1/2 zucchini, cut into chunks
• 1/2 red bell pepper, cut into chunks
• Marinade: 1 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp dried oregano, salt, and pepper.
• 4 small wooden or metal skewers

Instructions:

1. In a bowl, toss the chicken cubes with the marinade ingredients.
2. Thread the chicken, zucchini, and bell pepper onto the skewers, alternating between them.
3. Grill or bake the skewers until the chicken is cooked through (about 10-15 minutes).
4. Enjoy warm or pack them for a cold lunch.

20. Creamy Carrot Ginger Soup

Ingredients:

• 1 cup chopped carrots
• 1 tsp freshly grated ginger
• 1.5 cups bone broth or vegetable broth
• 1/4 cup full-fat coconut milk
• 1 tsp coconut oil
• Salt and pepper to taste

Instructions:

1. Heat the coconut oil in a small pot over medium heat. Add the carrots and ginger and sauté for 5 minutes.
2. Add the broth, bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the carrots are very tender.
3. Carefully transfer the mixture to a blender and blend until smooth. (Or use an immersion blender directly in the pot).
4. Return the soup to the pot, stir in the coconut milk, and season with salt and pepper. Heat gently until warm and serve.

Dinner Recipes

21. Baked Salmon with Fennel and Tomato

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.

22. Herb-Crusted Chicken with Lemon Potatoes

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.

23. SIBO-Friendly Steak Frites

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.

24. Zucchini and Feta Frittata

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.

25. Simple Sheet Pan Chicken with Roasted Vegetables

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.

26. Lamb Chops with Mint-Infused Oil

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.

27. Shrimp and Vegetable Skewers

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.

28. Pan-Seared Scallops with Parsnip Purée

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.

29. Simple Chicken and Rice Soup

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.

30. Pork Chops with 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.

Snack Ideas

31. 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.

32. 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.

33. 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.

34. 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.

35. 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.

36. 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.

37. 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.

38. 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.

39. 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.

40. 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.

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References

[1] Jennifer Luis, ND. “SIBO Diet Breakfast Ideas – Low FODMAP Recipes”. Dr. Jennifer Luis, https://drjenniferluis.com/sibo-diet-breakfast-ideas-low-fodmap-recipes/.

[2] SIBO Academy. “SIBO Breakfast Recipes”. SIBO Academy, https://sibo-academy.de/en/blog/beitraege_sibo/sibo-breakfast-recipes/.

[3] The Healthy Gut. “SIBO Breakfast Smoothies”. The Healthy Gut, https://thehealthygut.com/recipes/breakfast-smoothies/.

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

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

[6] Regan, Kristy, MScN. “10 SIBO Friendly Snacks”. National University of Natural Medicine, 9 May 2019, https://nunm.edu/2019/05/sibo-snacks/.

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Disclaimer: This meal plan is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.