SIBO Diet Essentials: Foods to Eat and Avoid

SIBO Diet Small Intestinal Bacterial Overgrowth, or SIBO, is a condition where an abnormal increase in bacteria occurs in the small intestine. This can lead to a variety of uncomfortable symptoms, making it crucial for individuals with SIBO to manage their diet effectively.

In this article, we will explore the impact of diet on managing SIBO, various diet plans recommended for SIBO patients, and provide a comprehensive guide on the foods to eat and avoid, along with essential tips for meal planning.

What is SIBO?


SIBO, an acronym for Small Intestinal Bacterial Overgrowth, is a gastrointestinal disorder characterized by excessive bacteria in the small intestine. This overgrowth can interfere with the normal digestive processes, leading to symptoms such as bloating, abdominal pain, diarrhea, and nutrient malabsorption.

Symptoms of SIBO

Recognizing the symptoms of SIBO is crucial for early diagnosis and effective management. Common symptoms include bloating, abdominal pain or discomfort, gas, diarrhea, constipation, and malnutrition. Identifying and promptly addressing these symptoms can significantly improve the quality of life for individuals with SIBO.

Impact of Diet on Managing SIBO

The impact of diet on managing Small Intestinal Bacterial Overgrowth (SIBO) is profound and plays a pivotal role in alleviating or exacerbating symptoms associated with this gastrointestinal disorder.

Individuals with SIBO often experience relief or increased discomfort based on their dietary choices. Adopting a tailored diet plan is essential in navigating the complexities of SIBO management. Different diets, such as the Low FODMAP diet, Specific Carbohydrate Diet (SCD), and Elemental Diet, have distinct influences on bacterial overgrowth and digestive processes.

Understanding these nuances empowers individuals to make informed choices, strategically selecting foods that support their unique needs. As diet significantly impacts the severity of SIBO symptoms, a personalized approach, guided by healthcare professionals or registered dietitians, becomes crucial for enhancing overall well-being and digestive health.

Diet Plans for SIBO

Various diet plans have been designed to manage SIBO effectively. Each plan focuses on specific principles to minimize bacterial overgrowth and alleviate symptoms. Some popular SIBO diet plans include:


The Low Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) diet is meticulously crafted to restrict fermentable carbohydrates, thus limiting the fuel available for bacteria in the small intestine. By avoiding high-FODMAP foods such as garlic, onions, and certain fruits, individuals aim to reduce bacterial overgrowth and alleviate symptoms like bloating and abdominal pain.

Specific Carbohydrate Diet (SCD)

SCD takes a targeted approach by limiting complex carbohydrates, impeding bacterial growth and fostering improved digestion. This diet restricts disallowed sugars and starches, allowing only specific monosaccharides that are easily absorbed. By eliminating grains, certain dairy products, and processed foods, SCD seeks to create an environment in the gut that discourages bacterial proliferation.

Low Fermentation/Cedars Sinai Diet

Geared towards minimizing fermentable foods, the Low Fermentation or Cedars Sinai Diet is designed to ease symptoms associated with SIBO. By reducing the intake of foods prone to fermentation, individuals aim to decrease gas production and alleviate discomfort, promoting a more comfortable digestive experience.

Elemental Diet

This unique liquid-only diet provides predigested nutrients, offering the digestive system a much-needed respite. By consuming easily absorbable nutrients in liquid form, individuals temporarily avoid solid foods, effectively “starving” bacteria. This approach is particularly beneficial for those with severe symptoms or difficulty tolerating solid foods.


The Gut and Psychology Syndrome (GAPS) Diet is intricately focused on gut health, aiming to heal the gut lining and restore a balanced gut microbiome. GAPS emphasizes nutrient-dense foods and fermented foods to support gut healing by eliminating certain foods that may contribute to bacterial overgrowth.

SIBO Specific Diet

Tailored to individual needs, the SIBO Specific Diet is a personalized plan that considers specific food tolerances and sensitivities. By identifying and excluding trigger foods, individuals can create a customized approach to managing their SIBO symptoms.

Paleo Diet

The Paleo Diet centers on whole foods, eliminating processed and inflammatory foods that could contribute to SIBO symptoms. By focusing on lean proteins, vegetables, fruits, and healthy fats, the Paleo Diet aims to provide nourishment while minimizing potential triggers for bacterial overgrowth.

Foods to Eat on a SIBO Diet

While specific diets may have varying restrictions, there are common foods that are generally safe for individuals with SIBO. These include:

  • Lean proteins: Chicken, turkey, fish, and tofu.
  • Low FODMAP vegetables: Zucchini, spinach, carrots, and kale.
  • Low-sugar fruits: Berries, citrus fruits, and melons.
  • Gluten-free grains: Quinoa, rice, and oats.
  • Healthy fats: Olive oil, coconut oil, and avocados.
  • Non-dairy alternatives: Almond or coconut milk.

Foods to Avoid on a SIBO Diet


Certain foods can contribute to bacterial overgrowth and worsen SIBO symptoms. These include:

  • High FODMAP foods: Garlic, onions, legumes, and some fruits.
  • Processed foods: Chips, cookies, and other snacks with artificial additives.
  • High-lactose dairy: Milk, cheese, and yogurt.
  • Sugary foods: Candy, soda, and desserts.
  • Gluten-containing grains: Wheat, barley, and rye.

Meal Planning for SIBO

Effective meal planning is essential for individuals managing SIBO. Consider the following tips:

  • Portion control: Eating smaller, more frequent meals can help manage symptoms.
  • Food journaling: Keep a record of meals and symptoms to identify triggers.
  • Balanced meals: Include a mix of protein, low FODMAP vegetables, and healthy fats.
  • Hydration: Drink plenty of water to aid digestion and prevent dehydration.


Managing SIBO through a well-balanced and tailored diet is crucial for alleviating symptoms and improving overall well-being. By understanding the impact of diet on SIBO and following a suitable diet plan, individuals can regain control of their digestive health and enjoy a better quality of life. Before making big changes to your diet, especially if you think you have SIBO, talk to a healthcare professional or discuss with a registered dietitian.

Author Bio

Devon Andre has been involved in the health and dietary supplement industry for a number of years. Devon has written extensively for Bel Marra Health. He has a Bachelor of Forensic Science from the University of Windsor, and went on to complete a Juris Doctor from the University of Pittsburgh. Devon is keenly aware of trends and new developments in the area of health and wellness. He embraces an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, he hopes to improve their health and quality of life.