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SIBO Diet Essentials: Low Fodmap and Low Fermentation Foods for SIBO and IBS


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Understanding SIBO and IBS: Navigating Digestive Health

Embarking on a journey to manage small intestinal bacterial overgrowth (SIBO) and irritable bowel syndrome (IBS) involves a keen awareness of your digestive system. SIBO occurs when there's an overgrowth of bacteria in the small intestine, leading to a range of uncomfortable symptoms. Similarly, IBS manifests as a chronic condition affecting the large intestine, causing abdominal pain, bloating, and changes in bowel habits. Both conditions underscore the importance of dietary adjustments to alleviate symptoms and regain control over your digestive well-being.


Why Diet Matters: Unraveling the Connection

Changing your diet becomes a crucial aspect of managing SIBO and IBS, because certain foods can exacerbate symptoms by promoting bacterial overgrowth or triggering inflammation. Adopting a Low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) and Low Fermentation diet helps minimize the intake of carbohydrates that can ferment in the small intestine, contributing to the proliferation of bacteria. This dietary shift aims to create an environment in which your gut can thrive, reducing the discomfort associated with SIBO and IBS.


The Low FODMAP and Low Fermentation Diet: Foods to Choose

Embracing a Low FODMAP and Low Fermentation lifestyle doesn't mean sacrificing flavor or variety. Check out this list of SIBO-friendly foods you might want to try while on a Low Fodmap or Low Fermentation Diet:

1. Fruits:

  • Berries (strawberries, blueberries, raspberries)

  • Citrus fruits (oranges, lemons, limes)

  • Kiwi

  • Pineapple

  • Grapes

  • Cantaloupe

  • Honeydew

  • Watermelon


2. Vegetables:

  • Spinach

  • Carrots

  • Bell peppers

  • Zucchini

  • Cucumber

  • Green beans

  • Eggplant

  • Potato

  • Tomatoes

  • Pumpkin


3. Proteins:

  • Chicken

  • Turkey

  • Seafood

  • Eggs

  • Beef

  • Pork


4. Grains:

  • Cereal, Refined (Rice Krispies, Original Special K, Cornflakes)

  • White rice

  • GF pasta (avoid those made from quinoa and brown rice)

  • Gnocchi

  • Tortilla (corn or flour)

  • Popcorn

  • Potato Bread

Tip: Choose simple, easy-to-digest foods. Avoid high-fiber foods.


5. Dairy Alternatives:

  • Almond milk

  • Coconut milk

  • Rice milk

  • Hemp milk

  • Oat milk

  • Hard cheeses (cheddar, parmesan, asiago)

  • Butter (in moderation)

  • Ghee (in moderation)


6. Fats:

  • Almonds

  • Walnuts

  • Pistachios

  • Pumpkin seeds

  • Sunflower seeds

  • Peanuts

  • Macadamia nuts

  • Chestnuts

  • Oils (avocado, canola, coconut, grapeseed, olive, sesame, sunflower, and vegetable)

  • Nut butter (all-natural, no additives)


7. Sweeteners:

  • Agave syrup

  • Honey

  • Sucrose (table sugar)

  • Glucose


8. Beverages:

  • Coffee

  • Tea 

  • Water

  • Broth

  • Seltzer without high-fructose corn syrup


9. Condiments and Spices:

  • Mustard with allowed ingredients

  • Vinegar (pure, without additives)

  • Chile paste

  • Mayonnaise

  • Pickled ginger

  • Ketchup without high-fructose corn syrup

  • Coconut aminos

  • Soy sauce


10. Snacks:

  • Popcorn

  • Rice cakes

  • Sorbet with approved fruits

  • Dark chocolate


Crafting Your Path to Wellness: Delicious and Digestive-Friendly Choices

Navigating the challenges of SIBO and IBS through a mindful diet empowers you to make choices that prioritize your digestive health. Experiment with delicious recipes that align with the Low FODMAP and Low Fermentation principles, gradually discovering what works best for you. Remember, this journey is about finding a balance between nourishing your body and enjoying the pleasures of food. By making informed and friendly choices, you can pave the way for a more comfortable and flavorful digestive experience.


Curious If You May Have SIBO? 

A doctor-ordered breath test is often used to determine if you have a bacterial overgrowth in your gut. Trio-Smart is the only 3-gas breath test available that aids in the diagnosis of SIBO. To learn more about the breath test for SIBO or start your order for an at-home sample collection kit, please visit triosmartbreath.com.


This OR That Instagram Answers:

This – Potato, This – Whiskey, That – Mayonnaise, This – Parmesan, That – Avocado, That – Shrimp, This – Coffee, That – Cherries 


Source: The Microbiome Connection by Dr. Mark Pimentel and Dr. Ali Rezaie

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