SIBO diet plan: Foods to include and avoid for symptom relief

The SIBO diet is suggested by doctors to people who are diagnosed with Small Intestinal Bacterial Overgrowth (SIBO). It is a condition where there is excessive growth of bacteria in the small intestine, leading to digestive issues like bloating, gas, and abdominal discomfort.

Normally, the small intestine should have a limited number of bacteria, but people with this particular condition have an overabundance of bacteria that can disrupt the digestion and absorption of nutrients. The SIBO diet is an effective way to manage the symptoms of the condition through a well-thought-out diet plan.

Creating an effective SIBO diet plan

Low FODMAP diet: Commence by considering the adoption of a low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet. FODMAPs, being a class of carbohydrates, may present challenges in digestion and could exasperate SIBO symptoms. Foods replete with FODMAPs comprise certain fruits, vegetables, grains, dairy products, and sweeteners.

Eliminate trigger foods: Discern and expunge foods that tend to engender symptoms. Notable triggers may encompass gluten, lactose, certain types of fiber, and artificial sweeteners.

Lean Proteins: Encompass sources of lean proteins, such as poultry, fish, tofu, tempeh, and eggs, as these aid in the reparative and maintenance processes of bodily tissues.

Healthy fats: Elect to partake of healthy fats, including olive oil, coconut oil, avocados, and nuts. These fats bestow benefits on gut health and furnish essential nutrients.

Low-fiber options: Contingent upon individual circumstances, a lower-fiber dietary approach may be prudent in ameliorating SIBO symptoms. Opt for cooked, peeled vegetables over raw variants, and consider white rice in lieu of whole grains as an initial course.

Probiotic-rich foods: Consider integrating fermented foods, such as sauerkraut, kimchi, kefir, and yogurt (if well-tolerated), as these are instrumental in instilling beneficial probiotics into the gastrointestinal milieu. It is, however, advised to exercise prudence during the introduction of these elements.

Hydration: Endeavor to imbibe copious amounts of water throughout the day to promote digestive vigor and overall well-being.

Small, frequent meals: Opt for the consumption of smaller, more frequent meals to mitigate undue strain on the digestive system.

Leisurely eating: Adhere to a deliberate pace when consuming meals, ensuring thorough mastication to facilitate digestion and attenuate the inadvertent ingestion of excessive air.

Food diary: Devise and maintain a comprehensive food diary to meticulously track meals, symptoms, and potential triggers. This praxis shall furnish invaluable insights into identifying problematic dietary components.

Limit processed foods: Exert circumspection in relation to processed and pre-packaged comestibles, as they often feature additives that may elicit gastrointestinal irritation.

Foods to avoid while being on the SIBO diet

High FODMAP foods: Foods endowed with fermentable carbohydrates commonly referred to as FODMAPs necessitate restriction or outright elimination. Eminent examples of high FODMAP foods comprise alliums such as onions and garlic, gluten-containing grains like wheat, select fruits such as apples and pears, certain vegetables like broccoli and asparagus, as well as legumes like lentils and chickpeas.

Dairy products: The presence of lactose, a sugar prevalent in dairy products, can bestow digestive challenges upon individuals afflicted with SIBO. As such, prudent avoidance of milk, cheese, yogurt, and related dairy items is highly recommended.

Gluten: The protein gluten, found in wheat and its kin, is prone to pose difficulties for those with SIBO. Consequently, eschewing foods containing wheat, barley, rye, and their derivatives is paramount.

Processed and high-sugar foods: Processed comestibles, saccharine snacks, and confectioneries can undermine gut health and perpetuate bacterial imbalance. Hence, eschew sugary cereals, candies, pastries, and processed edibles.

Artificial sweeteners: Several artificial sweeteners, such as sorbitol, mannitol, and xylitol, are rife with FODMAPs and have the propensity to exacerbate symptoms. A judicious perusal of labels to identify and abstain from products featuring these sugar alcohols is warranted.

Carbonated beverages: Carbonated libations cause bloating and gas, rendering avoidance of soda, sparkling water, and similar effervescent beverages prudent.

Certain fruits: Some fruits, albeit lauded for their health attributes, are replete with FODMAPs and should be either restricted or consumed with circumspection. Instances encompass watermelon, cherries, apples, and mangoes.

Certain vegetables: Specific vegetables such as onions, garlic, cauliflower, and cabbage, are notorious for their high FODMAP content, thus warranting judicious limitation.

High-fiber foods: Foods rich in insoluble fiber, such as whole grains, nuts, and seeds, can prove challenging to digest and may accentuate symptoms in certain individuals.

Legumes and beans: Legumes encompassing beans, lentils, and chickpeas, bear complex carbohydrates that may contribute to gas and bloating.

SIBO food to avoid (Image via Getty Images)

Alcohol: Alcoholic beverages can perturb gut function and, as such, should be either avoided or consumed in moderation.

Caffeine: Caffeinated beverages, exemplified by coffee, have the potential to irritate the gastrointestinal lining and exacerbate symptoms in susceptible individuals.

Some people with SIBO may be able to reintroduce certain foods after their symptoms have improved. Just the diet might not be enough to alleviate the symptoms of the condition, so working with a healthcare professional is of utmost importance. Additionally, to determine the most suitable SIBO diet plan for your specific condition consult a registered dietitian.