Approved Foods
Fruit is an important part of a healthy, balanced diet. When eating to manage SIBO, one serving at a time is recommended. Please note, dried fruit is not suggested, even when made from an allowed fruit.
- Apricots, fresh
- Blackberries
- Blueberries
- Boysenberries
- Cantaloupe (limit to one cup)
- Cherries
- Cranberries
- Dragon fruit
- Grapefruit
- Grapes
- Guava
- Honeydew (limit to one cup)
- Kiwi
- Lemons
- Limes
- Mango
- Nectarine
- Okra
- Oranges
- Papaya
- Passion fruit
- Peaches
- Persimmon
- Pineapple
- Plum
- Pomegranate
- Raspberries
- Strawberries
- Tamarillo
- Tangerines
- Watermelon (limit to one cup)
- Avocado
- Beets
- Capers
- Caper berries
- Carrots
- Celeriac
- Celery (peel the skin, limit consumption, best to use to flavor soups and stews)
- Chives
- Corn
- Cucumbers (Persian cucumbers are less gassy, but all types are acceptable)
- Eggplant
- Endive (in small amounts)
- English peas
- Fennel (root only)
- Garlic (cooked is typically better tolerated)
- Green beans
- Greens (arugula, kale and spinach are best. Hold off initially on butter lettuce and romaine and they are often not tolerated as well)
- Horseradish
- Jicama
- Leek
- Mushrooms
- Olives
- Onion (in small amounts; cooked is typically better tolerated)
- Parsnips
- Peas (green, in small amounts)
- Peppers (bell, chili)
- Potatoes
- Pumpkin
- Radicchio
- Rhubarb
- Rutabaga (root only, not leaves)
- Scallion (green parts only)
- Seaweed
- Shallot (in small amounts; cooked is typically better tolerated)
- Squash
- Sweet Potato
- Swiss chard
- Tomatillo
- Tomato
- Turnips
- Water chestnut
- Yam
- Yucca
- Zucchini
- Bacon (w/o nitrates or HFCS)
- Beef
- Eggs
- Fish
- Game
- Lamb
- Organ meats
- Poultry
- Seafood
- Seitan
It's important for SIBO patients to be mindful when it comes to carbohydrate portions at each meal. Aim to limit carbohydrates to 1 serving per meal.
- Bagel (rye, sourdough or plain; limit to 1/2 bagel)
- Bread crumbs
- Brea, French
- Bread, Italian
- Bread, potato
- Bread, refined, white or wheat
- Bread, rye
- Cereals, refined (Rice Krispies, Original Special K, cornflakes)
- Cornmeal
- Cornstarch
- Couscous
- Crackers, refined (such as Rustic Bakery, La Panzanella)
- Cream of wheat
- Dumpling wrappers
- Gnocchi
- Noodles, egg
- Noodles, udon
- Orzo
- Panko (regular and gluten-free)
- Pasta
- Pasta (gluten-free, made from white rice, corn, or almond flour)
- Phyllo dough
- Polenta
- Popchips
- Popcorn
- Potato flour
- Quinoa
- Rice (white, sushi, paella, jasmine)
- Rice cakes (made from white rice only)
- Rye flour
- Seitan
- Sourdough bread
- Tortillas (corn or flour)
- Tortilla chips
- Butter (small amounts)
- Cheese, most aged and hard varieties (Parmesan, Cheddar, Manchego, and Gruyère)
- Dairy-alternative milks (such as almond, rice, coconut, oat, and hemp milks)
- Ghee
- Lactose-free cottage cheese
- Lactose-free milk
- Almonds
- Cashews
- Chestnuts
- Coconut
- Hazelnuts
- Hemp seeds
- Macadamia nuts
- Nut butters
- Peanuts
- Pecans
- Pine nuts
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts
- Broth
- Coffee
- Juice of approved fruits and vegetables (small portions)
- Seltzer/carbonated beverages (without HFCS)
- Teas
- Water
- Beer (less hoppy varieties more likely to be tolerated)
- Bourbon
- Brandy
- Champagne
- Gin
- Grappa
- Port
- Rum
- Sake
- Sherry
- Tequila
- Vermouth
- Vodka
- Whiskey/scotch
- Wine (all red and white varieties)
- Avocado oil
- Barbeque sauce w/o HFCS (such as FODY, Tessamae's)
- Canola oil
- Chili paste
- Coconut aminos
- Coconut ol
- Cornichons
- Fish sauce
- Ginger, pickled
- Gochujang
- Grapeseed oil
- Jam (made from approved fruits)
- Ketchup w/o HFCS (such as Simply Heinz, Sir Kensington's, Annie's Organic, Woodstock Organic, or Primal Kitchen)
- Kuzu
- Mayonnaise
- Mustard
- Olive oil
- Relish
- Sesame oil
- Soy sauce (low sodium preferred)
- Sriracha
- Sunflower oil
- Tomato and pasta sauce (Rao's sensitive formula is suggested for those who cannot tolerate onion and garlic)
- Tomato paste
- Vegetable oil
- Vinegar
- Worcestershire sauce (Lord Sandy's Vegan)
Note: table sugar is absorbed higher up in the GI tract before the bacteria can feed off of it.
- Active dry yeast
- Agar flakes
- All-purpose flour
- Almond flour
- Aspartame
- Baking powder
- Baking soda
- Chocolate, bittersweet
- Chocolate, dark
- Chocolate, semisweet
- Cocoa powder
- Coffee instant/espresso granules
- Corn flour
- Cream of tartar
- Equal Sugar Substitute
- Honey (in small amounts)
- Maple syrup
- Orange blossom water
- Pomegranate molasses
- Sorbet (one scoop maximum)
- Sugar (cane, turbinado, caster)
- Vanilla extract
- Vanilla powder
Both dried, and fresh versions are SIBO friendly.
- Basil
- Bay leaf
- Cardamom
- Cayenne
- Chamomile
- Chervil
- Chili flakes
- Chili powder
- Chives
- Cilantro
- Cinnamon
- Cumin
- Curry powder
- Dill
- Everything spice
- Fennel seed
- Ginger
- Garlic powder
- Herbs de Provence
- Hibiscus
- Kaffir lime
- Lemon verbena
- Lemongrass
- Mint
- Mustard, dry
- Nettle
- Nutritional yeast
- Onion powder
- Oregano
- Paprika
- Parsley
- Pepper
- Poultry seasoning
- Rosemary
- Saffron
- Sage
- Salt
- Sumac
- Tarragon
- Thyme
- Tumeric
- Vanilla bean
- Wasabi powder
Approved Foods
Fruit is an important part of a healthy, balanced diet. When eating to manage SIBO, one serving at a time is recommended. Please note, dried fruit is not suggested, even when made from an allowed fruit.
- Apricots, fresh
- Blackberries
- Blueberries
- Boysenberries
- Cantaloupe (limit to one cup)
- Cherries
- Cranberries
- Dragon fruit
- Grapefruit
- Grapes
- Guava
- Honeydew (limit to one cup)
- Kiwi
- Lemons
- Limes
- Mango
- Nectarine
- Okra
- Oranges
- Papaya
- Passion fruit
- Peaches
- Persimmon
- Pineapple
- Plum
- Pomegranate
- Raspberries
- Strawberries
- Tamarillo
- Tangerines
- Watermelon (limit to one cup)
- Avocado
- Beets
- Capers
- Caper berries
- Carrots
- Celeriac
- Celery (peel the skin, limit consumption, best to use to flavor soups and stews)
- Chives
- Corn
- Cucumbers (Persian cucumbers are less gassy, but all types are acceptable)
- Eggplant
- Endive (in small amounts)
- English peas
- Fennel (root only)
- Garlic (cooked is typically better tolerated)
- Green beans
- Greens (arugula, kale and spinach are best. Hold off initially on butter lettuce and romaine as they are often not tolerated as well)
- Horseradish
- Jicama
- Leek
- Mushrooms
- Olives
- Onion (in small amounts; cooked is typically better tolerated)
- Parsnips
- Peas (green, in small amounts)
- Peppers (bell, chili)
- Potatoes
- Pumpkin
- Radicchio
- Rhubarb
- Rutabaga (root only, not leaves)
- Scallion (green parts only)
- Seaweed
- Shallot (in small amounts; cooked is typically better tolerated)
- Squash
- Sweet potato
- Swiss chard
- Tomatillo
- Tomato
- Turnips
- Water chestnut
- Yam
- Yucca
- Zucchini
- Bacon (w/o nitrates or HFCS)
- Beef
- Eggs
- Fish
- Game
- Lamb
- Organ meats
- Poultry
- Seafood
- Seitan
It's important for SIBO patients to be mindful when it comes to carbohydrate portions at each meal. Aim to limit carbohydrates to 1 serving per meal.
- Bagel (rye, sourdough or plain; limit to 1/2 bagel)
- Bread crumbs
- Brea, French
- Bread, Italian
- Bread, potato
- Bread, refined, white or wheat
- Bread, rye
- Cereals, refined (Rice Krispies, Original Special K, cornflakes)
- Cornmeal
- Cornstarch
- Couscous
- Crackers, refined (such as Rustic Bakery, La Panzanella)
- Cream of wheat
- Dumpling wrappers
- Gnocchi
- Noodles, egg
- Noodles, udon
- Orzo
- Panko (regular and gluten-free)
- Pasta
- Pasta (gluten-free, made from white rice, corn, or almond flour)
- Phyllo dough
- Polenta
- Popchips
- Popcorn
- Potato flour
- Quinoa
- Rice (white, sushi, paella, jasmine)
- Rice cakes (made from white rice only)
- Rye flour
- Seitan
- Sourdough bread
- Tortillas (corn or flour)
- Tortilla chips
- Butter (small amounts)
- Cheese, most aged and hard varieties (Parmesan, Cheddar, Manchego, and Gruyère)
- Dairy-alternative milks (such as almond, rice, coconut, oat, and hemp milks)
- Ghee
- Lactose-free cottage cheese
- Lactose-free milk
- Almonds
- Cashews
- Chestnuts
- Coconut
- Hazelnuts
- Hemp seeds
- Macadamia nuts
- Nut butters
- Peanuts
- Pecans
- Pine nuts
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts
- Broth
- Coffee
- Juice of approved fruits and vegetables (small portions)
- Seltzer/carbonated beverages (without HFCS)
- Teas
- Water
- Beer (less hoppy varieties more likely to be tolerated)
- Bourbon
- Brandy
- Champagne
- Gin
- Grappa
- Port
- Rum
- Sake
- Sherry
- Tequila
- Vermouth
- Vodka
- Whiskey/scotch
- Wine (all red and white varieties)
- Avocado oil
- Barbeque sauce w/o HFCS (such as FODY, Tessamae's)
- Canola oil
- Chili paste
- Coconut aminos
- Coconut oil
- Cornichons
- Fish sauce
- Ginger, pickled
- Gochujang
- Grapeseed oil
- Jam (made from approved fruits)
- Ketchup w/o HFCS (such as Simply Heinz, Sir Kensington's, Annie's Organic, Woodstock Organic, or Primal Kitchen)
- Kuzu
- Mayonnaise
- Mustard
- Olive oil
- Relish
- Sesame oil
- Soy sauce (low sodium preferred)
- Sriracha
- Sunflower oil
- Tomato and pasta sauce (Rao's sensitive formula is suggested for those who cannot tolerate onion and garlic)
- Tomato paste
- Vegetable oil
- Vinegar
- Worcestershire sauce (Lord Sandy's Vegan)
Note: table sugar is absorbed higher up in the GI tract before the bacteria can feed off of it.
- Active dry yeast
- Agar flakes
- All-purpose flour
- Almond flour
- Aspartame
- Baking powder
- Baking soda
- Chocolate, bittersweet
- Chocolate, dark
- Chocolate, semisweet
- Cocoa powder
- Coffee instant/espresso granules
- Corn flour
- Cream of tartar
- Equal Sugar Substitute
- Honey (in small amounts)
- Maple syrup
- Orange blossom water
- Pomegranate molasses
- Sorbet (one scoop maximum)
- Sugar (cane, turbinado, caster)
- Vanilla extract
- Vanilla powder
Both dried, and fresh versions are SIBO friendly.
- Basil
- Bay leaf
- Cardamom
- Cayenne
- Chamomile
- Chervil
- Chili flakes
- Chili powder
- Chives
- Cilantro
- Cinnamon
- Cumin
- Curry powder
- Dill
- Everything spice
- Fennel seed
- Ginger
- Garlic powder
- Herbs de Provence
- Hibisucus
- Kaffir llime
- Lemon verbena
- Lemongrass
- Mint
- Mustard, dry
- Nettle
- Nutritional yeast
- Onion powder
- Oregano
- Paprika
- Parsley
- Pepper
- Poultry seasoning
- Rosemary
- Saffron
- Sage
- Salt
- Tarragon
- Thyme
- Tumeric
- Vanilla bean
- Wasabi powder
Foods to Avoid
Fruit is an important part of a healthy, balanced diet. When eating to manage SIBO, one serving at a time is recommended. Please note, dried fruit is not suggested, even when made from an allowed fruit.
- Apples
- Apricots, dried
- Bananas
- Dates
- Dried fruits
- Figs
- Fruit-juice concentrates
- Monk fruit
- Pears
- Prunes
- Raisins
- Alfalfa sprouts
- Artichoke
- Asparagus
- Bamboo shoots
- Bean sprouts
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chicory root
- Edamame
- Radish
- Snow peas
- Sugar snap peas
- Tamarind
- Marinated steak (i.e. from a steakhouse; marinades have HFCS)
It's important for SIBO patients to be mindful when it comes to carbohydrate portions at each meal. Aim to limit carbohydrates to 1 serving per meal.
- Bran
- Bread, multigrain
- Bread, whole wheat
- Brown rice
- Buckwheat flour
- Bulgar wheat
- Cereals, whole wheat
- Farrow
- Flour, multigrain
- Oat bran
- Oatmeal
- Pasta, whole wheat
- Soba noodles
- Spelt flour
- Cheese (soft, not aged)
- Cream cheese (lactose-free cream cheese and lactose-free sour cream made by Green Valley has live cultures. Patients who have been symptom-free for 3 months can enjoy these on occasion)
- Milk
- Soy Milk
- Yogurt (lactose-free yogurt is not suggested for those with SIBO due to the live cultures present)
- Beans (most varieties)
- Black beans
- Butter beans
- Cannellini beans
- Chickpea/garbanzo beans
- Fava beans
- Hummus
- Kidney beans
- Lentils
- Lima beans
- Navy beans
- Pinto beans
- Soy products (in meat alternatives)
- Soybeans
- Tempeh
- Tofu
- White beans
- Chia seeds
- Flax seeds
- Drinks with HFCS
- Soda
- Barbeque sauce with HFCS
- Cooking oils with additives
- Plum sauce
- Sweet and sour sauce
- Agave
- Erythritol
- High-fructose corn syrup
- Lactose (in dairy)
- Mannitol (sugar alcohol)
- Monk fruit extract
- Saccharin
- Sorbitol (sugar alcohol)
- Splenda
- Stevia
- Sucralose
- Xylitol (sugar alcohol)
Foods to Avoid
Fruit is an important part of a healthy, balanced diet. When eating to manage SIBO, one serving at a time is recommended. Please note, dried fruit is not suggested, even when made from an allowed fruit.
- Apples
- Apricots, dried
- Bananas
- Dates
- Dried fruits
- Figs
- Fruit-juice concentrates
- Monk fruit
- Pears
- Prunes
- Raisins
- Alfalfa sprouts
- Artichoke
- Asparagus
- Bamboo shoots
- Bean sprouts
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chicory root
- Edamame
- Radish
- Snow peas
- Sugar snap peas
- Tamarind
- Marinated steak (i.e. from a steakhouse; marinades have HFCS)
It's important for SIBO patients to be mindful when it comes to carbohydrate portions at each meal. Aim to limit carbohydrates to 1 serving per meal.
- Bran
- Bread, multigrain
- Bread, whole wheat
- Brown rice
- Buckwheat flour
- Bulgar wheat
- Cereals, whole wheat
- Farrow
- Flour, multigrain
- Oat bran
- Oatmeal
- Pasta, whole wheat
- Soba noodles
- Spelt flour
- Cheese (soft, not aged)
- Cream cheese (lactose-free cream cheese and lactose-free sour cream made by Green Valley has live cultures. Patients who have been symptom-free for 3 months can enjoy these on occasion)
- Milk
- Soy Milk
- Yogurt (lactose-free yogurt is not suggested for those with SIBO due to the live cultures present)
- Beans (most varieties)
- Black beans
- Butter beans
- Cannellini beans
- Chickpea/garbanzo beans
- Fava beans
- Hummus
- Kidney beans
- Lentils
- Lima beans
- Navy beans
- Pinto beans
- Soy products (in meat alternatives)
- Soybeans
- Tempeh
- Tofu
- White beans
- Chia seeds
- Flax seeds
- Barbeque sauce with HFCS
- Cooking oils with additives
- Plum sauce
- Sweet and sour sauce
- Drinks with HFCS
- Soda
- Agave
- Erythritol
- High-fructose corn syrup
- Lactose (in dairy)
- Mannitol (sugar alcohol)
- Monk fruit extract
- Saccharin
- Sorbitol (sugar alcohol)
- Splenda
- Stevia
- Sucralose
- Xylitol (sugar alcohol)
Section
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Download the food list
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Sample Recipes
SIBO Friendly Summer BBQ Recipes
Gut-friendly and flavorful favorites that are sure to please the entire crowd at your next backyard summer celebration.
Turkey Burger with Special Sauce
These burgers have some hidden vegetables to balance your meat intake and increase your vegetable servings.
Sautéed Zucchini with Red Onions & Lime
Zucchini has a mild flavor and most people think it demands layers of flavors, but in actuality, it can sing on its own with the addition of just a few simple ingredients.
Green Bean Potato Salad
A lighter version of potato salad and great for summer picnics.