The SIBO Diet: What to Eat and Avoid for a Happier Gut

If you’re dealing with bloating, gas, or digestive discomfort, Small Intestinal Bacterial Overgrowth (SIBO) might be the culprit. While medical treatments may be necessary, your diet plays a pivotal role in managing symptoms and supporting gut health.

What Is SIBO?

SIBO occurs when excessive bacteria populate the small intestine, leading to symptoms like bloating, diarrhea, and nutrient malabsorption. Diet modifications can help control these symptoms by limiting foods that feed harmful bacteria.

Foods to Avoid

Certain foods can exacerbate SIBO symptoms due to their fermentable carbohydrates (FODMAPs). Common culprits include:

• High-FODMAP Vegetables: Garlic, onions, asparagus, cauliflower

• Fruits: Apples, cherries, mangoes

• Dairy Products: Milk, soft cheeses, yogurt

• Grains: Wheat, rye, barley

• Sweeteners: Honey, high-fructose corn syrup, agave nectar

• Legumes: Lentils, chickpeas, kidney beansHealthline

Foods to Enjoy

Incorporating low-FODMAP foods can help alleviate symptoms:

• Proteins: Eggs, fish, chicken, tofu

• Vegetables: Spinach, zucchini, bell peppers, carrots

• Fruits: Bananas, blueberries, strawberries

• Grains: Rice, oats, quinoa

• Lactose-Free Dairy: Hard cheeses, lactose-free milk

• Herbs and Spices: Basil, oregano, turmeric

Tips for Success

• Meal Planning: Prepare meals ahead of time to avoid last-minute choices that might not align with your dietary needs.

• Mindful Eating: Eat slowly and chew thoroughly to aid digestion.

• Stay Hydrated: Drink plenty of water throughout the day.

• Consult a Professional: Work with a healthcare provider or dietitian to tailor the diet to your specific needs.

Remember, managing SIBO is a journey. By making informed food choices and listening to your body, you can take significant steps toward better digestive health.

Looking for more gut-friendly tips? Try these:

• The Best Habits to Improve Your Gut Health Naturally
• The 8 Best Gut Healthy Foods To Eat, Says Gastroenterologist
• 10 Gut-Healthy Lunches for a Happy Microbiome

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