SIBO Diet: Essential Foods To Eat And Foods To Avoid



SIBO Diet, which is commonly known as small intestinal bacterial growth follows the idea that it has to be managed logistics issues caused by an overgrowth of bacteria in the small intestine. Whenever these symptoms happen, it can ultimately lead to bloating, diarrhea, and abdominal pain. The situation occurs when bacteria that usually grow in one part of your digestive tract don’t grow there but start growing in the small intestine. 

If the situation is left untreated, one can have a high-risk problem which can ultimately lead to malnutrition in which one can lose the body’s main nutrients and this allows him to be more prone to various kinds of diseases. In very rare cases, a serious neurological condition called D-lactic acidosis can occur in a person. 

In today’s article, we will be going to talk about the disease, what are the effective medications, and the foods that are required for one to take and not to take.

Understanding the SIBO diet

The SIBO Diet has been in people’s lives for a long time. While many people take short-term medication to eliminate the problems, some use more understanding towards food habits and ignore the food that should be avoided, which they later introduce into their diet. 

The SIBO diet focuses on reducing symptoms by allowing the person to lessen the intake of fermentable carbohydrates, focusing on easily digestible foods, and customizing the approach based on individual needs. 

However, we recommend you take the step by a specified dietitian as they possess more knowledge regarding their food items than you. The gradual elimination of the food habits and introduction of the food items can run smoothly by an immature person. 

However, we can help you to understand the food that triggers your SIBO Diet and through eliminating them, you can manage to get a healthy lifestyle. But one needs to understand that if there are serious problems, it is better to go to the doctor or professional dietitian to understand one’s behavior. 

According to the study, the majority of diets introduced in SIBO, reduce one’s intake of those food items that are majorly fermented by the gut bacteria. These food items include:

  • High-fiber foods like chickpeas, almonds, Black beans, and more
  • sugar alcohols, a kind of low-calorie sweetener
  • Protein includes lean proteins that are easy to digest
  • Low-FODMAP Vegetables 

There are major other options and food items that one should follow to maintain a healthy gut. In the next few lines, we will talk about the food habits that are important for a person to follow during the SIBO Diet. 

SIBO diet: What Foods should be Eaten?

A person’s diet helps him to get a better lifestyle. We can’t deny the fact that in the modern world, a person needs to maintain a healthy food habit which is ultimately connected to his major life goals. In this section of the article, we will be going to explore the food habits required for a person to follow.

Protein Sources: 

Whether you are following an SIBO Diet or losing weight, you should follow the intake of protein to maintain a healthy lifestyle. In general, Protein is important for a person’s diet. It helps build the muscles and repair muscles and bones and to make hormones and enzymes.

This includes Lean meats like chicken, turkey, and fish. These foods help build good health. Good protein sources also follow eggs, however, everyone is not egg-tolerant, so they would either eat Tofu or Tempeh. These both can also be good options for vegetarians who want to include good protein sources in their diet.

Low-FODMAP Vegetables:

Low-FODMAP includes Certain kinds of carbohydrates that are hard for the individual to digest. It is often described by doctors to eliminate such kinds of food habits as they may induce certain diseases. High FODMAP food includes vegetables like cauliflower, garlic, green peas, mushrooms, onions, and sugar snap peas.

On the other hand, it is required for people to take LOW FODMAP which follows vegetable fruits, including a plant, green beans, bell, peppers, carrots, potatoes, and tomatoes. In the next few lines, we are going to tell more about low FODMAPs

These foods include Zucchini, Carrots, Spinach, Kale (in limited amounts), Bell peppers, Cucumbers, Green beans, and Bok choy.

Low-Fructose Fruits:

For a person who is following the SIBO Diet? He needs to maintain Fructose food habits which include bananas, Blueberries, Strawberries, carrots, Avocados, Green Beans, and lettuce. These kinds of food habits can improve gut health. However, one should take these fruits in a limited amount and not exceed the limit. By following this diet, one can see the changes in his health and his ability to digest foods in a significant manner.

Gluten-Free Grains:

More so diet follows Gluten-free grains which include White rice (well-cooked), Quinoa, and Oats. It’s been seen that undigested gluten makes its way to the small intestine which can trigger the body part and cause certain diseases including diarrhea and indigestion. 

Most of the people who can handle the undigested Luton end can further eliminate it by creation. However, it’s been seen that people who have certain problems include low capacity of the intestine to digest the food.


One of the major problems of today’s generation is the intake of low-quality oil. Foods contain harmful oil including Palm oil, which is known as one of the most low-quality oils. It’s been seen that most of the packed food including chips, instant foods, and biscuits contain such oils.

Instead, you can eat foods like Olive oil, Coconut oil, sunflower oil, and soybean oil. Including these oils in your diet, not only helps you to stabilize your gut but also helps you to get away from diseases like BP, Heart heart-related diseases. 

Lactose-Free Dairy foods: 

Nowadays, many people are vegetarians and are substituted for items that are plant-based. Such people prefer almond milk or soy milk instead of cow or buffalo milk.

On the other hand, people who are purring for the SIBO Diet should not take in excess lactose. By doing this, they can disturb their intestines which ultimately leads to many problems. 

Other healthy options that ludes plant-based milk are Lactose-free milk or yogurt and almond milk.

Herbs and Spices:

Try to take Fresh or dried herbs like basil, oregano, and parsley and Spices like ginger, turmeric, and cumin in a limited amount.


Water is one of the most important liquids for people to take. In a study, it was revealed that around 4-5 Liter water should be consumed to make the body healthy. This helps the body to remain detoxified. 

You can also take Herbal teas like peppermint, ginger, chamomile, and Bone broth (homemade without high-FODMAP ingredients).

SIBO Diet: What Foods should be Avoided?

  • Sugar: In general, high-sugar items should be avoided completely. Sugar Is one of the main components of the majority of people like. However, this may create many problems, including obesity, high blood pressure, and more. 
  • Lactose: Avoiding lactose should be an important item for anyone pursuing the SIBO Diet.
  • High-FODMAPs include: One should strictly avoid High-FODMAP foods like high-fructose corn syrup, agave nectar, honey, soda and soft drinks, garlic, onions, asparagus, butternut squash, and more.

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People need to remember that if you face a problem regarding any specific food, then you should strictly avoid those food items. Every person is intolerant towards certain food items. You should eliminate these foods and then reintroduce them after some time.

To conclude this article, I would like to thank every single person who stayed till the end of the series. If you have any questions regarding any specific diet, then comment below. Make sure to follow our website trending news Buzz and get all the latest updates about the company events happening around you