Gut-Healing and Symptom-Management Protocol for SIBO
Food Base your diet Can be introduced after Eliminate high-carb &
groups on real foods a few weeks, if tolerated hard-to-digest foods
Low-FODMAP* and low-carb High-FODMAP* Higher-carb vegetables:
Vegetables
veggies (in small amounts at first; non-starchy vegetables Starchy vegetables
personal tolerance needs to be Avocado/guacamole (potatoes, yams, sweet potato,
assessed; thoroughly cooked and Squashes (spaghetti squash, yucca, cassava, etc)
peeled at the beginning):
butternut, acorn, pumpkin) Parsnip
Zucchini Rutabaga, turnip
Green beans Beets Mucilaginous vegetables:
Carrots Nightshades vegetables Okra
Spinach (tomatoes, eggplants, bell Lotus root
Mushrooms peppers, hot peppers...)
Avocado/guacamole
Coconut oil Olives
Ghee Butter Vegetable oils and high
EVOO May be introduced later if pro-inflammatory
Fat
Macadamia oil tolerated: omega-6 fats (canola,
Avocado oil Nuts sunflower, safflower, grapeseed,
Animal fat from pastured Nut butters soybean, cottonseed, peanut)
animals (lard, duck fat) Nut flour (almond flour, etc) Commercial mayonnaise
Red palm oil Unsweetened dried and salad dressings
Homemade mayonnaise coconut
Coconut milk (no guar gum )
Animal protein:
Vegetarian protein:
Meat Whole Eggs Beans
Organ meat Nuts
Protein Egg yolks
Nut butters
Lentils
Soy products
Fish & Seafood Nut flour
Poultry Peanuts
Probiotics (find 1 that
Important
Homemade bone broth
works for you; avoid those
every day (drink at least 1-2 with inulin, chicory root,
cups a day or include it in stews, fructo-oligosaccharide or FOS, Be SUPER careful when
soups or sauces) although can be ok for some if eating out (bring your own
in small amounts) food, call ahead of time to find
Fermented foods suitable alternatives and
Liver from pastured question staff about
(raw, unpasteurized sauerkraut
animals 1-2/week or lacto-fermented vegetables, preparation methods &
(to replenish your vitamin B12, ingredients)
homemade fermented dairy)
iron and other nutrients you may
be deficient in because of SIBO) Cod liver oil
Fish oils
High-fat, low-lactose dairy
products made from the milk of
pastured cows (ideally from raw
All commercial dairy
milk; only if well-tolerated): products made from the
Avoid all dairy
Dairy products for the
first few weeks
Kefir (fermented 24 hours**)
Yogurt (fermented 24 hours**)
milk of non-pastured
grain-fed cows, such as
Cream commercial yogurt and
Cheese (preferably aged) pasteurized milk
Butter
Aglaée the Paleo dietitian. All Rights Reserved, 2012. More info about SIBO here. Need help? {paleo-dietitian.com}
Gut-Healing and Symptom-Management Protocol for SIBO (cont’d)
Food Base your diet Can be introduced after Eliminate high-carb &
groups on real foods a few weeks, if tolerated hard-to-digest foods
High-FODMAP* non-
starchy vegetables
Squashes (pumpkin, Artificial sweeteners
spaghetti, butternut, acorn...) Chemical ingredients
& Treats
Carbs
Only from low-FODMAP* Fruits (start by low-FODMAP* (MSG, colorings, etc.)
non-starchy vegetables fruits; peeled, deseeded and Grains & flours
cooked, at least at first) Gluten-free products
if you have cravings, try my grain- Dark chocolate and Legumes (beans, lentils,
free, sugar-free carrot “muffin” and cocoa powder soy, peanuts)
cinnamon treat to help you
Coconut flour Other sugars, including
(can also be made with squashes,
if well-tolerated) Nuts, nut butters refined sugars, sugar-
and nut flours alcohols and artificial
Honey (small amounts) sweeteners
Maple syrup (small
amounts)
Salt (Celtic sea salt, Himalayan Sugar-, grain- or gluten-
Seasonings
salt, Murray River salt)
Garlic, pepper, other containing seasonings or
Chives herbs & spices, ginger condiment (ketchup, soy
Basil Vinegars (sugar-free aged sauce, some tamari sauce,
balsamic, red wine...) regular balsamic vinegar,
Cinnamon
Gluten-free tamari sauce balsamic glaze, commercial
Lemon/lime juice
Coconut aminos mayonnaises, salad dressings
Apple cider vinegar or other sauces)
Green tea, rooibos tea Alcohol (best to be
Water (flat or sparkling; with Herbal tea (without avoided, especially if it
Drinks lemon/lime juice if desired)
Homemade bone broth
sweeteners or processed
ingredients)
contains gluten and/or sugar)
Coffee, black tea
IF alcohol: dry wine, gluten-
and sugar-free alcoholic drinks Decaf (unless Swiss water treated)
NSAIDS & BCP (can irritate
Supplements
& meds
It is a good idea to stop all st
gut/disrupt gut flora, consult 1 before changing)
your supplements for a few Reintroduce your Any supplement or
weeks at first, but you should supplements (containing medications containing
safe ingredients only)
continue taking your one at a time, if desired sugar, sugar-alcohol or
medications as prescribed gluten (consult your pharmacist or
doctor before making any changes!)
*consult the Paleo FODMAP list here; **fermenting for 24 hours allows the probiotic to eat all the lactose found in the dairy products and make the
kefir/yogurt lactose-free (commercial yogurts/kefir are usually not fermented more than 8 hours and contain lactose).
can be gut irritants for many/some people; NSAIDS refers to non-steroidal anti-inflammatory drug and BCP to birth control pill.
Additional tips:
Chew your food well;
Implement relaxation and stress management techniques in your life;
Try to space your meals 4 to 5 hours apart and try to “fast” overnight for at least 12 hours to promote the migrating motor complex (MMC);
Start with well-cooked, deseeded, peeled and even pureed vegetables to improve digestibility;
Meats, poultry and fish should be boiled, stewed or gently cooked with some water at first. After a few weeks, you can try grilling, roasting,
broiling, stir-frying, barbecuing and, if you want, dried (jerky);
Fruits are better tolerated cooked, peeled and deseeded at first;
Probiotics and fermented foods should also be introduced very gradually;
Add new foods one at a time, every 3 to 4 days;
Keep a food journal to track your symptoms and reactions to new foods;
Remember that everybody is different and while foods in the 1st column are generally well-tolerated by most people, there is a lot of variability
in the tolerance to foods in the second column (and your own tolerance may even vary over time);
Fill up your slow-cooker with meat, safe vegetables, bones, seasonings, water and a bit of apple cider vinegar for easy all-in-one meals with a
dose of gut-healing bone broth;
Be aware that die-off symptoms (a worsening of your previous symptoms or new symptoms) is common in the first weeks;
Always consult your doctor before changing your diet, medications or dietary supplements.
Aglaée the Paleo dietitian. All Rights Reserved, 2012. More info about SIBO here. Need help? {paleo-dietitian.com}
