SIBO

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