Let's talk about what started this whole blog and my lifestyle change…SIBO or Small Intestinal Bacterial Overgrowth.
In short, it is an excess of bacteria in your small intestine. It can cause bloating, stomach pain, diarrhea, constipation, nausea, and more.
Now, I am not a doctor so I will not try to go into anything further. If you think you have SIBO, IBS, or something similar, please see your doctor.
Below is the diet that I was given to follow and still try to follow.
Now, the KEY to this diet is to READ YOUR LABELS! Sugar, soy, and gluten hide in so many of our foods that we have no idea until you really search for them!
Allowed Foods
Sweeteners
honey
100% pure stevia
100% fruit juices
unsweetened dried fruit
Grains & Starches
beans (dry/canned)
peas
lentils (dry/canned)
100% whole grains (gluten-free)
amaranth, buckwheat, corn, flax, millet, montina, oats, popcorn, quinoa, sorghum, teff
bean flour
pinto, garbanz
nut flours (all okay)
oats (gluten-free)
popcorn
rice
NO white rice or jasmine rice
brown, black, red, wild
pasta, tortillas, cereals (READ LABELS!)
Milk, Yogurt, & Cheese
unsweetened almond milk
plain greek yogurt
unsweetened coconut milk
cheese
asiago, brie, camembert, cheddar, Colby, gorgonzola, gouda, gruyere, havarti, limburger, monterey jack, muenster, parmesan, roquefort, romano, swiss
**Little tip, if it has 0 grams of sugar, that means that it is aged, low in lactose and okay to eat!
Fruits & Vegetables
ALL OKAY!
Nuts & Seeds
ALL OKAY! (as long as without any added sugars)
Meat, Seafood, & Eggs
ALL OKAY! (as long as without any added sugars or gluten)
Oils & Butter
extra virgin olive oil
coconut oil
grapeseed oil
avocado oil
sunflower oil
safflower oil
ghee
hemp seed oil
flax seed oil
walnut oil
almond oil
Seasonings, Condiments, & Misc.
100& fruit jam
vinegars
mustards
dill pickles
homemade broth
all fresh or dried herbs and spices
Beverages
100% no-sugar added fruit juice
tea
coffee
seltzer water
tomato juice
Forbidden Foods
Sweeteners
sugar of any kind
evaporated cane juice
agave
high-fructose corn syrup
brown rice syrup
malt syrup & extract
maple syrup
molasses
artificial sweeteners
sucralose, saccharin, aspartame
sugar alcohols
maltitol, mannitol, sorbitol, xylitol
Grains & Starches
ALL SOY PRODUCTS
barley (malt, extract, flavoring)
bulgur (cracked wheat)
couscous
durum
einkorn
farro
graham
kamut
matzoh meal
polish wheat
rye
semolina
spelt
triticale
wheat (bran and germ)
maltodextrin
tapioca (flour and starch)
potato starch and flour
white rice (flour included)
Milk, Yogurt, & Cheese
regular milk
goat milk/cheese
buttermilk
heavy cream
half and half
coffee creamer
ice cream
frozen yogurt
sour cream
cream chees
cottage cheese
regular yogurt
whey
american cheese
feta cheese
mozzarella
ricotta
pre-packaged shredded cheese
Fruits & Vegetables
AVOID ANY WITH ADDED SUGARS AND STARCHES
Nuts & Seeds
AVOID ANY WITH ADDED SUGARS
Meat, Seafood, & Eggs
pre-breaded meats
processed meats
Vienna sausages
Oils & Butter
“light” butter
margarine
Seasonings, Condiments, & Misc.
malt vinegar
soy sauce
bouillon
seasoning packets
canned soup and broth
barley malt
ketchup
BBQ sauce
fruit jam
xanthan gum
guar gum
pectin
Beverages
AVOID ANY WITH ADDED SUGARS OR SWEETENERS
Now again, READ YOUR LABELS!! It WILL make your grocery trip longer but it will pay off in the long run. And once you get used to it, it is like second nature, you won’t even think about it. You will also know what is good and what isn’t so you will begin to develop your staples.
It will pay off…I promise!
Drop any questions or comments below! I would love to help as much as I can!
:)