Top 3 Most Delicious SIBO Diet Recipes For Fit Gut Health 

SIBO Diet Recipes For Fit Gut Health 

Small Intestine Bacterial Overgrowth (SIBO) is an intestinal issue whereby excess gut bacteria are found in the small intestine. One efficient way to manage SIBO is through diet. Not to eliminate gut bacteria but rather to restore it to its normal balance. Due to this, patients must eat SIBO friendly foods that will not worsen the symptoms or create a relapse. This might come as a surprise, but SIBO diets can be delicious. We have compiled three recipes that taste great and that fit the SIBO dietary requirements. 

Recipe 1: Chicken, Broccoli, and Carrot Stir-fry

Nothing beats chicken accompanied with stir-fried vegetables and this recipe is a gem. It is highly satisfying and can be served alongside your favorite starch. To make the broccoli more SIBO friendly, avoid using the stalks and use the heads only.

Ingredients

  • 4 tbsp of gluten-free soy sauce
  • 18 ounces boneless chicken breasts or thighs, chopped
  • 1 tbsp brown sugar
  • 3 tbsp of unseasoned rice wine vinegar
  • 4 tbsp olive oil, divided
  • 1 & ½ cups broccoli heads
  • 2 tbsp grated ginger 
  • 2 carrots, julienned

To serve

  • Steamed rice

Cooking Instructions 

  • Combine the chicken with the soy sauce, ginger, half the olive oil, brown sugar, and rice wine vinegar in a zip lock bag or airtight container. 
  • Allow for them to marinate by placing them in a refrigerator for about 15 minutes. Meanwhile, prepare your vegetables.
  • Place a sizeable skillet with the rest of the olive oil on medium-high heat. 
  • When the oil moderately heats up, add the refrigerated ingredients, cooking the chicken for around 7 minutes. Stir and turn as needed.
  • Add in the carrots and broccoli and stir-fry until they are covered with the sauce, and everything is heated thoroughly and well cooked. Do not overcook the vegetables. 
  • Serve over steamed rice.

Recipe 2: Spaghetti Bolognaise

Do you enjoy Italian? Who says you can’t enjoy Spaghetti Bolognaise if you suffer from SIBO? With a few ingredients like onions and garlic eliminated, we have whipped up an irresistible dish for you.

Ingredients

  • 250g minced beef
  • ½ tbsp tomato puree
  • 2 tbsp olive oil
  •  ½ tsp oregano
  • ½ tsp rosemary
  • ¾ teaspoon basil
  • ¼ teaspoon thyme
  • ½ tin chopped tomato
  • ½ tsp brown sugar
  • 1 tbsp Worcestershire sauce

To serve

  • Cooked Gluten-free spaghetti

Cooking Instructions

  • Place a sizeable pan on medium-low heat and heat the olive oil. 
  • Add the meat for it to brown. 
  • After the meat is browned, add in the herbs. 
  • Stir until the meat is coated, and then proceed to add the tomato puree.
  • Cook for about two minutes as you keep stirring.
  • Add the chopped tomatoes, brown sugar, and the Worcestershire sauce.
  • Allow the contents to simmer under low heat and cook for another five minutes.
  • Serve over the gluten-free spaghetti.

Recipe 3: Baked Beet, Bacon, and Tomato Salad

For any SIBO diet beginners, this salad is easy to digest. It is packed with flavor and the crisped bacon makes it even more delicious. Give it a try!

Ingredients

  • 2 red beets
  • 6-8 pieces bacon
  • 5 tbsp olive oil
  • 2 medium-sized tomatoes, sliced or chopped
  • 2 cups baby spinach
  • Red wine vinegar 
  • ½ tsp black pepper 
  • ½ cup walnuts
  • Salt to taste

Cooking Instructions 

  • Preheat the oven to 350 degrees. Meanwhile, wash, chop the beets into cubes, and spread them on a baking sheet. 
  • Season them with salt, pepper, and brush with olive oil. Ensure that they are all evenly spread. Bake for 30-45 minutes or until the beets are softened to your preference.
  • As the beets are baking, cook your bacon on a non-stick pan until crisp and set aside.
  • Use the leftover grease to sauté the walnuts. Add a pinch of salt. Sauté until they start to brown then set them aside. 
  • Once the beets are done, allow them to cool for a bit and add in the spinach to soften.
  • After the beets and bacon have cooled to your liking, add the tomatoes and walnuts.
  • Dress in red wine vinegar and olive oil. Enjoy! 

Final Thoughts

If you suffer from SIBO, try out any of these satisfying recipes. They are nutritious, nourishing, flavorful, and fit for your gut health. Feel free to make your modifications or skip ingredients of concern based on what your body can accommodate.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top