Introduction:
Managing SIBO starts with understanding how food affects your symptoms. Some foods can worsen bloating and discomfort, while others support healing.
In this guide, we’ll explore trigger foods and introduce SIBO-friendly alternatives.
Trigger Foods to Avoid:
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High-FODMAP Foods: These fermentable carbs are notorious for triggering symptoms. Examples include garlic, onions, apples, and wheat.
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Sugary Foods: Most people with SIBO also have an overgrowth of yeast which contributes to GI imbalance. It is best to avoid Sugary foods as to not feed yeast while you are trying to rebalance your gut.
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Dairy Products: Foods such as cow’s milk, ice cream, yogurt, cream cheese and sour cream are all forms of high fodmap dairy. Because 65% of the population is lactose intolerant, it is best to avoid dairy as the symptoms of lactose intolerance and SIBO can be similar.
SIBO-Safe Alternatives:
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Low-FODMAP vegetables like zucchini, spinach, and cucumber
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Gluten-free grains such as quinoa and rice
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Lactose-free or plant-based dairy substitutes, be sure to avoid gums and hidden additives.
Sample SIBO-Friendly Meal:
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Breakfast: Scrambled eggs with spinach and a side of berries
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Lunch: Grilled chicken salad with cucumber, zucchini, and olive oil dressing
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Dinner: Baked salmon with steamed carrots and quinoa
Key Takeaway:
Identifying and avoiding trigger foods can significantly reduce SIBO symptoms. Remember, diet is highly individual, so work with a healthcare professional for personalized guidance.