SIBO-Friendly Eating — Phases & Practical Tips

What is it?

A SIBO-friendly approach emphasises gentle, lower-fermentation foods while you work with a practitioner. Think short phases, not long-term restriction, with gradual expansion as tolerance improves.

Quick start
  • Use a short, structured trial (often 2–4 weeks) for symptom settling.
  • Focus on simple meals, chew well, avoid long grazing between meals.
  • Reintroduce foods one at a time; keep a brief symptom diary.
Phases (simple overview)
  • Phase 1: lower-FODMAP, lower fibre skins/seeds, modest portions of starch; plenty of proteins and cooked veg.
  • Phase 2: carefully widen portions/variety (more veg, selected grains/legumes); watch tolerance.
  • Personalise: expand to the broadest diet you tolerate; avoid long-term unnecessary limits.
Food lists (starter)
  • Emphasise: eggs, poultry, fish; white rice, quinoa, oats; zucchini, carrots, spinach, pumpkin; ripe banana (small), berries; olive oil.
  • Use with caution: cauliflower, broccoli, onion/garlic powders, apples/pears, beans/lentils (tiny, canned/rinsed).
  • Limit initially: large servings of wheat products, high-polyol sweeteners (sorbitol, mannitol), carbonated drinks.
Sample day (non-prescriptive)
  • Breakfast: omelette with spinach & zucchini; side of oats
  • Lunch: chicken & rice bowl, cooked carrots, olive oil
  • Dinner: baked fish, quinoa, steamed pumpkin & green beans
  • Between meals: leave gentle gaps; sip water/herbal tea
Gentle tips & swaps
  • Use garlic/onion-infused oils for flavour without the fermentable bits.
  • Prefer cooked veg over large raw salads in early phases.
  • Trial smaller portions first; increase only if comfortable.
Related collections

Educational only. Not medical advice. Always consult your healthcare professional.