10 SIBO-Friendly Breakfast Recipes

Navigating breakfast with Small Intestinal Bacterial Overgrowth (SIBO) can be a significant challenge. Many traditional breakfast foods, such as cereals, toast, and sugary yogurts, are high in carbohydrates and sugars that can exacerbate symptoms like bloating, gas, and abdominal discomfort. The key to a SIBO-friendly breakfast is to focus on nutrient-dense, low-fermentation foods that nourish your body without feeding the bacterial overgrowth in your small intestine. This article provides ten delicious and easy-to-prepare breakfast recipes designed to be gentle on your digestive system while providing the energy you need to start your day.

The following recipes are based on dietary principles for SIBO, which often overlap with a low-FODMAP diet. They emphasize whole foods, lean proteins, healthy fats, and specific low-fermentation carbohydrates. Always remember to listen to your body, as individual tolerances can vary. It is also recommended to consult with a healthcare professional or a registered dietitian to tailor a diet plan that is right for you.

1. Classic Vegetable Omelet

An omelet is a versatile and classic SIBO-friendly breakfast. Eggs are a fantastic source of protein and do not feed the bacteria associated with SIBO [1]. You can customize this recipe with your favorite SIBO-approved vegetables.

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

For a heartier breakfast, this turkey and veggie scramble provides a great source of protein to keep you full and satisfied throughout the morning. It’s a delicious alternative to processed breakfast meats.

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

This make-ahead chia pudding is a perfect option for busy mornings. Chia seeds are a great source of fiber and healthy fats, and coconut milk provides a creamy, dairy-free base [2].

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

A unique and flavorful twist on the classic omelet, this recipe incorporates the subtle sweetness of pumpkin. Hokkaido pumpkin is a good choice as it is easily digestible [2].

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

Enjoy a classic breakfast favorite with this grain-free pancake recipe. Almond flour is a low-carb, high-protein alternative to traditional wheat flour, making it a great choice for a SIBO-friendly diet [2].

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

Smoothies can be a quick and easy breakfast, but it’s important to choose low-FODMAP ingredients. This blueberry smoothie is refreshing and packed with antioxidants [3].

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

Another delicious smoothie option, this recipe uses strawberries for a touch of sweetness. Remember to use unripe bananas if you choose to add them, as they are lower in FODMAPs.

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

A simple and classic smoothie that is both delicious and SIBO-friendly. The cinnamon adds a warm flavor and may help with blood sugar regulation.

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

These savory muffins are perfect for a grab-and-go breakfast. They are high in protein and can be made ahead of time for a convenient meal throughout the week.

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

A hearty and satisfying breakfast hash can be made SIBO-friendly by using allowed vegetables and omitting high-FODMAP ingredients like onions and garlic.

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.

---

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/.