SIBO Survivor Food List
Contents Meat 3 Vegetables 3 Fruits 4 Legumes/Beans 4 Nuts 5 Dairy 5 Sweeteners 6 Beverages 6 Alcohol 7 Fats 7 Seasoning & Condiments 8 Other Carbohydrates 8 Additional Information 9
Meat Bacon Poultry Pork Beef Eggs Fish Lamb Game Seafood Meat with lots of additives or sugars. Vegetables Anything that grows under the ground. Beets Carrots Rutabaga Turnips Potatoes Yams Tomatoes Squash Green Beans Cucumber Eggplant Olives Peas Peppers Zucchini Mushrooms Canned vegetables with added sugar. Cabbage Brussels Sprouts Broccoli Cauliflower Leafy Vegetables Hummus 3
Fruits Berries Melon Citrus Fruits Kiwifruit Pineapple Cherries Pomegranate Guava Grapes Jam without pectin or sugar Small amounts of avocado Apples Dates Pears Plums Peaches Apricots Notes: As with any foods you will have to experiment on your own. Keep in mind to keep fruits in small quantities. Most people with SIBO cannot eat a ton of fruit due to the fructose and rely more on vegetables Legumes/Beans Small amounts of lentils Large amounts of any other types of beans usually cause too much fermentation Notes: Best to keep beans at a minimum since they are highly fermentable. Some people can handle a little bit of lentils but you will need to test in small amounts 4
Nuts Almonds Coconut Hazelnut Walnuts Pecans Peanuts Pine Nuts Sunflower Seeds Pumpkin Seeds Sesame Seeds Macadamia Large amounts of nuts Notes: Nuts are usually fine as long as you don t overdue the amount Dairy Lactose free dairy like lactaid milk Other dairy products that contain lactose 5
Sweeteners Glucose Dextrose Honey (Alfalfa, Cotton, Clover) 100% Pure Maple Syrup Stevia (No Inulin) Sucralose Splenda Sorbitol Xylitol Lactulose Lactitol High Fructose Corn Syrup Any sugar in large amounts Notes: Try to keep sugar consumption to a minimum but don t be afraid to cheat occasionally. Everyone needs a release. Beverages Water (5-8 Cups Day) Weak Coffee (Too Strong For Some People) Tea Unsweetened Almond Rice Coconut Milk Soda With Sucralose Or Splenda Large Amounts Of Fruit Juices 6
Alcohol - occasionally in moderate amounts Bourbon Gin Vodka Whiskey Scotch Wine Tequila Beer Brandy Hard Cider Rum Liqueurs Sherry Fats Fats are usually fine as long as you don t use them in huge amounts Bacon Fat Coconut Oil Cod Liver Oil & Fish Oil Garlic-Infused Oil Ghee Medium Chain Triglyceride/Mct Oil Macadamia Oil Olive Oil Palm Oil Canola Oil Flax Seed Oil Grape Seed Oil Hemp Pumpkin Seed Sesame Sunflower Walnut Soybean Oil 7
Seasoning & Condiments All Spices Garlic Infused Oil Ginger Mayonnaise Mustard Pickles/Relish Grapeseed Oil Or Canola Oil Veganaise Tobasco Wasabi Vinegar Ketchup Without Added Illegal Sugars Seasoning Or Condiments With Added Illegal Sugars Like Sucralose Or High Fructose Corn Syrup. Other Carbohydrates Simple easy to digest carbs are best. With carbs it s about controlling the amounts. I try to stick to ¼-½ cup. Rice Potatoes White Sourdough Italian French Breads Super fibrous whole wheat breads Oatmeal Supplements with added fiber 8
Additional Information Probiotics: Very tricky topic and people with SIBO usually either get worse or stay the same with probiotics. All bacteria ferment and produce gas. You can definitely do a little experimenting but take it slow. Some people can tolerate a little bit of yogurt. Gluten: Gluten-free has been all the craze. It is a protein in certain grains like wheat. Most things that contain gluten have carbohydrates. In essence, a gluten free diet is just lower in carbohydrates. Yes, people with Celiac cannot eat any gluten but a lot of SIBO-IBS patients do good with some breads like sourdough, italian, and other foods that contain gluten. Just remember not to over due it and avoid excessive fiber. With gluten you will have to experiment. I have found it is actually the case that the gluten-free foods are often times more problematic than natural gluten foods because of all the additives they contain. Cheating: It is fine to cheat every once in awhile. The goal is to get to the point where you can feel confident to cheat every once in awhile and not stress as much because your symptoms are under control. Good Cheats: Lactose Free Ice Cream Without Sucralose Hard Cheeses Cheap Cakes Or Sweets Without Dairy 9