SIBO Diet : What to eat and What should be avoided

Nutritional Therapy Recommendations for Better Management

SIBO Diet : What to eat and What should be avoided -Mergezone

Nutrition and SIBO

Small intestinal bacterial overgrowth (SIBO) occurs when bacteria that usually grow in one part of your digestive system, like your colon, are growing in your small intestine.

SIBO can cause pain, diarrhea, and malnutrition due to the less absorption of the body’s main nutrients, proteins and vitamins . A Proper Diet can reduce the  harmful effect of these bacteria.

Navigating the SIBO Diet

Different SIBO diets are used to help patients to reduce related symptoms, which include:

  • Abdominal bloating
  • Cramping
  • Diarrhea
  • Nutritional deficiencies
  • Weight loss and many more.

Though a proper diet plan may be part of a comprehensive treatment plan, It is tough to support any single SIBO diet because there is limited any evidence about it  .

But there are two very common SIBO diet plan available that the patient can use. That diet called elemental diet and low-FODMAP diet. Which one works for you may vary on your symptoms .

Elemental Diet

An elemental diet is a liquid diet typically used for patients who have weaker digestive systems than normal people.

This diet work a possible adjunct to antibiotics for your body, for some reasons that including:

Its nutrients are believed to be completely absorbed in our stomach very quickly, which reduces the number of food components available to bacteria.

It reduces the number of overall bacteria in your stomach. so it's theorized that it may help reduce the bad bacteria in your small intestine.

It strengthen the small intestine's cleansing wave , reduce bacteria levels and help to absorb nutrition from food by increasing  digestive fluid in your gallbladder.  

It also helps to  immune the cells , which may also serve to destroy small the bacteria.

How It Works:

The elemental diet involves with a complete  restriction of diet to a specific liquid food. This diet gets its name from the fact that nutrients are  given to you as simple from as possible, to help our stomach to absorb it very quickly.


The length of time or duration that you stay on this diet that completely vary person to person and also depends on their particular symptoms and how well they able to follow this diet. One of the biggest challenges of this diet is you have to give up any kind of solid foods until you recover properly. many  report says that those who are completed this diet for two to three weeks, see good results. Some people also can follow this diet partially according two their doctor's advice. 

What to Eat

Each formulation of this diet contains nutrients that can easily digestible. 

Thosel formulations include:

  • Essential and non-essential amino acids
  • Glucose (an easily digested carbohydrate)
  • Vitamins (fat- and water-soluble)
  • Minerals
  • Electrolytes
  • A small amount of fat which have to less than 1 percent


SIBO Diet : What to eat and What should be avoided - Mergezone


On this diet system, you have to avoid all high-FODMAP foods for some days. At the end of that, you have to introduce each FODMAP type back into your diet but slowly—one by one—to accurately pinpoint which FODMAPs cause SIBO symptoms.

Time Scale

The first few days (also called elimination phase) can last from 2- 8 weeks. During this time, you may  experience a decrease in symptoms.

The next step is very important for this pay attention. this step is called reintroduction process. the duration of this step may vary person to person and their symptoms.

What should to Eat

In the elimination step, you have to avoid foods that are high in FODMAPs, that includes:

  • Fructans: Fructans are found widely in plants and appear to act as reserve carbohydrates non-digestible, fructans are found primarily in wheat, many vegetables, and some food additives.
  • Fructose: Fructose is a kinf of sugar that found in many kind of fruits, honey, and high-fructose corn syrup.
  • Galactans: galactans are also called GOS, galactans can be found in some kind of beans, chickpeas, and lentils.
  • Lactose: Lactose is a kind of sugar that basycally found in milk or any kind of dairy products.


Vegetables: white potato, butternut squash, eggplant, green beans, cucumber, lettuce tomato, zucchini, green beans, carrots, spinach, kale & other greens, tomato
Fruits: cantaloupe, grapes, kiwi, strawberries, 1 small piece of fresh fruit daily.
Dairy: feta, camembert, hard cheeses, Plain milk, plain yogurt, plain kefir, cottage cheese, hard cheeses, soft cheeses , almond milk, soy milk
Protein: eggs, firm tofu, tempeh, seafood, Beef, pork, lamb, chicken, turkey, duck, fish, shellfish, milk
Grains: corn flakes, oats, rice cakes, corn pasta, barley-free breads, sandwich, pita, rolls, biscuits,
Sweets: dark chocolate, maple syrup, table sugar but try to Avoid all.
Nuts and seeds: peanuts, macadamia nuts, sunflower seeds


Vegetables: asparagus, cauliflower, peas, mushrooms, onions.
Fruits: apples, cherries, dried fruit, peaches, watermelon.
Dairy: milk, evaporated milk, ice cream, yogurt, cream
Protein: low fat meat, marinated meats, some processed meats
Grains: wheat-, rye-, and barley-based breads and snacks
Sweets: honey, high-fructose corn syrup, sugar-free treats
Nuts and seeds: cashews, pistachios

Here is Some FAQs:

  • Eat probiotic-rich foods like dish, kefir, kombucha, kimchi, miso and the rest that's hard. you'll be able to additionally get coconut probiotic yoghourt if you're avoiding farm. Lean towards goat yoghourt if you select farm. Probiotics facilitate to cut back inflammation and improve gut permeableness issues.

  • The short answer? Yes, you can eat bananas with SIBO
  • It's ok to eat white rice and white bread
  • Yea you can bue always check the amounts of fructans and GOS in butter before. If the FODMAP ingredients is high avoid that kind of butter