SIBO Diet: What to Eat and Avoid for Better Gut Health

Everything makes you bloated, and you can't figure out why. Was it too much oatmeal? Hummus? Broccoli? You keep trying to find the "culprit," but no matter what you eat, gas and cramping still pop up.

If you can relate, you might have SIBO. The good news is, it's treatable, and there really are certain foods that can reduce your symptoms and ease your frustrations.

What Is SIBO and Why Does Diet Matter?

SIBO stands for small intestinal bacterial overgrowth. It basically means there's an imbalance of the "bad" to "good" bacteria in your digestive system.

Normally, bacteria populate mostly in your large intestine. But if they start going crazy multiplying in your small intestine, they ferment your food before your body digests it properly. Hence the gas, bloating, pain, and weird bowel movements.

How to Reduce Symptoms

To help reduce bacteria from multiplying where they shouldn't, you'll want to "starve" them of foods that sit too long in the small intestine — namely, certain carbohydrates.

When carbs ferment in your small intestine, you get symptoms like painful gas and bloating. The bacterial overgrowth "eats" the sugars in carbs and creates methane (gas) or hydrogen as a byproduct, and that fast fermentation stretches your intestines, giving you bloating and pain.

While cutting some foods will help, a doctor will still likely prescribe antibiotics or herbal antimicrobials to reduce the bacterial overgrowth. Working with a registered dietitian who specializes in gut health to fine-tune your diet and create tasty meals you actually enjoy makes a world of difference. You won't have to start every meal worried about what's to come or avoid dinners out as the flare-ups die down.

Foods to Eat on a SIBO Diet

Here are some of the best foods to eat if you have SIBO:

Plain Proteins

Without carbs, these proteins can't feed the bacteria. Just make sure to cook them plainly (grill or boil) and avoid heavy marinades, garlic-based sauces, or whole-grain bread coatings.

 
• Chicken, turkey
 
• Fish (salmon, cod, tilapia, shrimp, tuna)
 
• Lean beef or pork
 
• Eggs

For vegetarians, tofu and tempeh are an option. Watch out for symptoms as they affect everyone differently, and some people find them harder to tolerate.

Refined Grains

While nutritionists normally tell you to eat whole grains, the advice is the complete opposite with SIBO. Your digestive tract needs easy-to-digest grains low in fiber that won't allow the bacteria to ferment (and produce gas). Instead, you can enjoy:

 
• White rice, plain pasta, white bread
 
• Peeled potatoes
 
• Refined cereals (Rice Krispies, Cream of Wheat)

Fruits and Vegetables

You'd think these would be safe since they're so healthy — but since they're full of carbs, they can easily trigger SIBO symptoms. Thankfully, many are easy to digest and produce little fermentation (especially when cooked), such as:

 
• Carrots, cucumbers, tomatoes, lettuce
 
• Zucchini, green beans, spinach, bell peppers
 
• Bananas (not overripe), oranges
 
• Berries (blueberries, strawberries)
 
• Grapes, cantaloupe

Try to avoid high-fructose fruits that easily ferment, like apples, pears, mangoes, and cherries.

Beverages and Hydration

As always, water is your best bet for hydration. The standard guideline is around 8 cups per day, but that depends on the environment you're living in, along with your activity level, health status, weight, and height. You can talk to your registered dietitian about what might be a good hydration level for you.

Also, don't forget about tasty herbal teas (peppermint, ginger, and chamomile are great for SIBO). Coffee is fine in moderation, along with lactose-free milk or nut milks.

Naturally, you'll want to stay away from carbonated drinks since they'll just add to your gas.

Foods to Avoid on a SIBO Diet

If you're looking at this list and stressing, don't worry — it's temporary! You'll be able to slowly reintroduce your favorite treats; it will just take a bit of time.

Sugars and Sweeteners

Sugar alcohols (which are in most "sugar-free" labels) are easily fermented by the bacteria in the small intestine.

 
• Fruit juice concentrates
 
• High fructose corn syrup
 
• Honey, agave, molasses
 
• Lactose, aspartame, sucralose (Splenda)
 
• Sorbitol, mannitol, xylitol, erythritol (any sweetener ending in -ol)

If anything, go for regular table sugar (sucrose), glucose, and stevia or monk fruit.

High-Fiber and Hard-to-Digest Foods

This list might feel frustrating because it's full of healthy fiber-rich options. While it's best to cut back on some fiber for now, it won't be forever.

 
• Dried fruits
 
• Beans, lentils
 
• Raw vegetables
 
• Garlic and onions
 
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
 
• Whole grain breads, bran cereals
 
• High-fiber snack bars, sugary granola bars

Dairy Products and Lactose

SIBO can also lead to lactose intolerance — don't worry, this can go away with time, too. It's because the bacterial overgrowth can damage the intestinal cells that produce lactase (the enzyme that breaks down milk sugar).

For now, swap:

 
• Regular milk → lactose-free or nut milk
 
• Yogurt → lactose-free yogurt or coconut-based yogurt
 
• Soft cheese → hard cheese (cheddar, parmesan, Swiss)
 
• Ice cream → nice cream (homemade; frozen bananas blended with frozen berries or cocoa powder)

Some people can tolerate dairy with lactase enzyme supplements — worth discussing with your registered dietitian.

Practical Tips for Following a SIBO Diet

It all might sound a bit overwhelming and incredibly restrictive, but there are ways to make it feel less frustrating.

Meal Timing and Frequency

Spacing meals 4–5 hours apart (and avoiding snacking) can reduce symptoms dramatically. This is because your small intestine has a kind of "cleaning mechanism" called the migrating motor complex (MMC), and it moves bacteria toward your large intestine between meals.

The keyword here is "between" meals — you have to be in a fasted state for it to work. Grazing keeps your digestive system activated, which only gives the bacteria more fuel to ferment and multiply.

Aim for three meals a day and no snacking in between. The bright side? If you get enough protein, you won't feel so hungry between meals, and you might notice you have a lot more energy from giving your digestive system more time to rest.

Meal Planning and Preparation

Taking just a bit of time to have healthy, filling food at home can make a big difference in your frustration levels. Setting up an automatic weekly grocery order full of safe vegetables, grains, and proteins means you'll always have something available at home.

If you're in a rush, a quick tuna sandwich or turkey wrap with some berries for dessert can hold you over. Otherwise, you can batch cook some proteins (baked chicken, pot of rice, etc.) and have it ready to go in your fridge.

Eating Out and Social Situations

If you can look at a menu beforehand and choose the restaurant, you can cut your going out worries back. Find a place with some simple options, or eat beforehand and order something simple when there.

 
• Choose simple grilled proteins
 
• Ask for vegetables to be cooked
 
• Avoid sauces and dressings (ask for olive oil and vinaigrette)
 
• Request plain preparations (grilling, baked, etc.)

How Long Should You Follow a SIBO Diet?

Most people stay on the SIBO diet for a few weeks to months, and then slowly reintroduce higher FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) foods. How long you stay on this diet will depend on many individual factors, and it's best to work with a dietitian specialized in gut health on your journey.

Working With a Registered Dietitian for SIBO

An RD specialized in gut health can help cut your frustrations when managing SIBO. They work with you to identify triggers, make sure you're getting your nutritional needs met, and, very importantly, they can offer emotional support and ideas for food satisfaction.

Most insurance plans cover nutrition counseling for digestive conditions. If you've been diagnosed with SIBO, you'll likely be able to see someone for free or at low cost.

Check if your insurance covers a registered dietitian for gut health conditions like SIBO — most plans do. You'll be matched with an RD experienced in SIBO, so you feel secure in the support you're getting.

Frequently Asked Questions

What foods can I eat on a SIBO diet?

Similar foods you'd eat if you got sick — plain and easy to digest. This includes simple proteins (grilled chicken, fish, eggs), refined grains (white rice), cooked low-fermentable vegetables (carrots, zucchini, green beans), and low-fructose fruit (berries, bananas, oranges).‍

How is a SIBO diet different from a low FODMAP diet?

Both reduce fermentable carbs, but SIBO can be more restrictive, making a few low-FODMAP foods difficult to digest.

Can a SIBO diet cure SIBO without antibiotics?

Not usually — antibiotics or antimicrobials are often recommended.

How do I reintroduce foods after a SIBO diet?

Go for one new food at a time. Have one small serving daily for three days, then wait the rest of the week before introducing more while tracking for any symptoms.

Is the SIBO diet safe to follow in the long term?

We're meant to eat a wide variety of food. The SIBO diet is meant to be more short-term, but it depends on each individual. It's best to see an RD regularly for tests and supervision to slowly reintroduce foods.

Check if your insurance covers a gut health dietitian — no strings attached.