Introduction

The most important thing to acknowledge about SIBO and diet is that there is not one “perfect” diet that everyone with SIBO should follow. Many diet plans for SIBO are unnecessarily restrictive and cause food anxiety.

SIBO Diet Myths

Myth #1: Everyone w/ SIBO should follow a low FODMAP diet

FODMAPs refer to different types of fibers that many people with GI issues have trouble digesting and can therefore cause lots of gas and bloating. A low FODMAP diet eliminates these foods for a period of time to help with symptoms.

My issues with a low FODMAP diet:

1. The list of high FODMAP foods is extensive and leads to a very restrictive diet that can cause stress
2. Not everyone reacts the same to each food so it can become overly restrictive
3. Many people feel stuck on a low FODMAP diet because re-introduction of any food causes symptoms

Instead of following a low FODMAP diet, keep reading on tips to create a good SIBO deit for you.

Myth #2: A Diet can treat SIBO

Avoiding trigger foods or high FODMAP foods can dramtically help lower symptoms, however, these diets do not treat SIBO. In the same vein, eating a trigger food will not ruin a SIBO treatment – It will just cause unwanted symptoms.

Although a customized SIBO diet can help a healing protocol, alone it will not erradicate SIBO.

Myth #3: SIBO diets are a long term solution

Many people with SIBO and tigger foods will stay on a restrictive diet for a long period of time to try and manage symptoms. However, we know that eating a diverse range of fibers help to support a healthy gut microbiome. After treating SIBO with herbs or anitbiotics, try slowly adding in foods. This will also help prevent SIBO from coming back.

Foods to Avoid

Although there is not one diet that everyone must follow, here are the top foods that tend to cause an increase in SIBO symptoms and should be avoided while SIBO is present:

• Fermented foods like suerkraut
• Raw vegetables
• Most cruciferous vegetables (broccoli, cauloflower, kale)
• Garlic and onions
• Fiber powders
• Probiotics (except for Megaspore and S. boulardii)

These foods mentioned contain high amounts of probiotcs or pre-biotics, which are the fiber that feed bacteria. With SIBO there is an abundance of bacteria that will readily ferment these fibers to release gas, causing more GI symptoms.

Foods to Incorporate

Foods that are easier to digest and contain essential vitamin, minerals and anti-inflammatory compounds should be included while treating SIBO. Here are the top foods to include:

• Cooked vegetables (steamed, roasted or in soup)
  • Carrots, zucchini and bell peppers
• Bone Broth
• Berries
• High Quality proteins (grass-fed beef, organic chicken, wild cuaght salmon, pasture raised eggs)
• Ginger
• Turmeric
• Potatoes and sweet potatoes

Remember to focus on the foods you CAN eat, not just what you “can’t” eat.

Conclusion

A SIBO diet will look different for everyone and can be a tool to help manage SIBO symptoms. Don’t rely on diets to treat SIBO and avoid overly restrictive plans as long term solutions.