Delicious SIBO Phase 1 Diet Recipes for Gut Healing

If you’ve recently been diagnosed with SIBO (Small Intestinal Bacterial Overgrowth) and been asked to follow a specific protocol in an effort to help calm symptoms down, it's normal to feel overwhelmed, not knowing where to start. Many patients have completed this protocol with great success. It all starts with having solid recipes to reach for while being prepared in the kitchen with SIBO compliant ingredients on hand.

The SIBO specific diet might seem quite limiting if you don’t have the right resources, but it doesn’t have to be that way. Navigating the SIBO Phase 1 Restricted Diet doesn't have to mean sacrificing flavor or enjoyment. While this elimination phase can feel limiting, it's a powerful step toward healing your gut and reducing uncomfortable symptoms. The following recipes prove that restricted doesn't mean boring-each dish is specifically designed to be gentle on your digestive system while still delivering satisfying, delicious meals that support your healing journey.

Understanding the SIBO Phase 1 Diet

The Small Intestinal Bacterial Overgrowth (SIBO) Phase 1 Diet focuses on eliminating fermentable foods that can feed problematic bacteria in your small intestine. A SIBO diet is designed to help improve or calm your SIBO symptoms by reducing the amount of fermentable carbohydrates in your diet. It also gives you a good opportunity to reconnect with your body by watching and listening to your symptoms.

This means avoiding high-FODMAP foods, certain starches, and other potential triggers that can exacerbate symptoms like bloating, gas, and digestive discomfort. It’s important to note however that by its very nature, a SIBO diet should only be temporary.

The purpose of a SIBO diet is to temporarily reduce the amount of fermentable carbohydrates in your diet and help improve your SIBO symptoms. By temporarily reducing or removing fermentable foods that your bacteria love to eat, you reduce the amount of gas they produce, therefore reducing the symptoms you feel while simultaneously treating the overgrowth and healing the gut.

Read also: The Carnivore Diet for SIBO

While following this restricted eating plan, proper digestion becomes even more crucial. Many SIBO patients find that supplementing with a comprehensive digestive enzyme complex helps maximize nutrient absorption from the limited foods they can eat. Professional-grade enzyme formulations like Casa de Sante's low FODMAP certified digestive enzymes can make a significant difference, as they contain a precise blend of 18 targeted enzymes that break down proteins, carbohydrates, fats, and fiber-supporting optimal digestion even during the most restrictive phase of your healing journey.

A caveat for our SIBO patients: low FODMAP is one way we treat SIBO. We also use the SIBO Specific Diet, which is more restrictive than low FODMAP, so your doctor may recommend that route, depending on your health history.

The SIBO Specific Diet is a highly restrictive dietary protocol that merges principles from the Low-FODMAP Diet and the Specific Carbohydrate Diet (SCD). By removing lactose, complex starches, and fermentable fibers, this diet reduces symptoms and helps calm the gut environment. The SIBO Specific Diet works by removing carbohydrates that require fermentation by gut bacteria, thus “starving” the overgrowth in the small intestine.

Key Principles of SIBO Phase 1 Cooking

When preparing SIBO-friendly meals, focus on simple, clean ingredients that are well-cooked and easy to digest. Avoid raw vegetables, limit fiber intake, and emphasize proteins and healthy fats. However, even with whole foods, unexpected high-FODMAP ingredients like onion powder, garlic, inulin, honey, etc., can sneak in. Simple yet delicious, these SIBO friendly basic pancakes are perfect for breakfast, brunch, dessert or as a snack. Spread slices with some butter or a nut butter of your choice for extra deliciousness.

Gentle cooking methods like steaming, poaching, and slow-cooking can make foods more digestible and less likely to cause discomfort.

Read also: The Hoxsey Diet

Remember that individual tolerances vary significantly. Keep a food journal to track your personal reactions, and don't hesitate to modify these recipes to suit your specific needs. A SIBO diet also gives you a good opportunity to reconnect with your body by watching and listening to your symptoms. The goal is healing, not perfection.

Recipes

Check out this SIBO specific meal plan roundup (categorized by meal type) that will make your life a lot easier while following the SIBO diet!

Breakfast Recipes

Starting your day with a gut-friendly breakfast sets a positive tone for digestive comfort. These morning recipes avoid common SIBO triggers while providing sustained energy.

• Coconut Raspberry Breakfast Bowl | The Healthy Gut
• Black Forest Smoothie | The Healthy Gut
• Shakshuka | Fun Without FODMAPs
• Mediterranean Grilled Cheese | Fun Without FODMAPs
• Chocolate Strawberry Overnight Oats | Fun Without FODMAPs
• Steel Cut Oats with Maple and Cinnamon | Fun Without FODMAPs
• Frittata | Fun Without FODMAPs

Simple Protein Pancakes

These light, protein-rich pancakes make for a satisfying breakfast without the digestive burden of traditional flour-based versions.

Ingredients:

• 2 eggs
• 1 ripe banana (if tolerated, otherwise substitute with 1/4 cup pumpkin puree)
• 1/2 teaspoon cinnamon
• 1 tablespoon coconut oil for cooking

Instructions:

1. Mash the banana (or pumpkin) until smooth, then whisk in the eggs and cinnamon until well combined.
2. Heat coconut oil in a non-stick pan over medium heat.
3. Pour small portions of batter to form 3-4 inch pancakes.
4. Cook until bubbles form on top, then flip and cook for another minute.
5. Serve warm with a drizzle of maple syrup if tolerated.

What makes these pancakes particularly suitable for sensitive digestive systems is their simplicity. With just a handful of ingredients, you minimize potential triggers while maximizing nutrition. The eggs provide essential amino acids that support intestinal repair, while the natural sweetness from banana or pumpkin eliminates the need for refined sugars that can feed problematic bacteria. For texture variations, consider folding in a tablespoon of ground flaxseed, which adds gentle fiber that many SIBO patients can tolerate in small amounts. These pancakes also store well in the refrigerator for up to two days, making them an excellent option for meal prepping when you know busy mornings are ahead. Simple yet delicious, these SIBO friendly basic pancakes are perfect for breakfast, brunch, dessert or as a snack.

Read also: Walnut Keto Guide

Healing Bone Broth Breakfast Bowl

This savory breakfast bowl leverages the gut-healing properties of bone broth while providing satisfying protein and healthy fats to start your day.

Ingredients:

• 1 cup homemade bone broth (chicken or beef)
• 1 soft-boiled egg
• 1/4 avocado, sliced (if tolerated)
• 1 tablespoon chopped fresh herbs (parsley, chives, or cilantro)
• Sea salt and fresh ground pepper to taste

Instructions:

1. Gently warm the bone broth in a small saucepan.
2. Pour into a bowl and top with the soft-boiled egg, avocado slices, and herbs.
3. Season with sea salt and pepper to taste.
4. Consume while warm for maximum comfort.

The therapeutic value of this breakfast bowl extends beyond basic nutrition. Bone broth contains collagen, gelatin, and amino acids like glutamine that specifically target intestinal healing by supporting the integrity of the gut lining. For those in acute SIBO flares, this gentle yet nourishing option provides hydration and nutrients without taxing the digestive system. The soft-boiled egg contributes choline, which supports liver function-an important consideration since the liver plays a crucial role in detoxification processes that may be compromised in SIBO patients. For additional anti-inflammatory benefits, consider adding a quarter teaspoon of turmeric powder or a small piece of fresh ginger to the broth during the warming stage. These subtle additions can enhance the medicinal qualities without overwhelming sensitive taste buds or digestive systems.

Lunch Options

Midday meals should provide sustained energy without triggering digestive distress. These lunch recipes offer balanced nutrition while adhering to SIBO Phase 1 restrictions.

• Pumpkin, Pomegranate and Quinoa Salad | The Healthy Gut
• Tomato and Meatball Soup | The Healthy Gut
• Smoked Salmon Salad | The Healthy Gut
• Crispy Chicken Strips | The Healthy Gut
• Roasted Red Pepper Pasta | Fun Without FODMAPs
• Cilantro Lime Chicken | Fun Without FODMAPs
• Creamy Red Lentil Dhal | The Healthy Gut

Lemon Herb Poached Chicken Salad

This light yet satisfying chicken salad uses gentle cooking methods and simple seasonings to create a meal that's easy on your digestive system.

Ingredients:

• 2 boneless, skinless chicken breasts
• 4 cups water
• 1 lemon, sliced
• 2 sprigs fresh rosemary
• 1 teaspoon sea salt
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon fresh herbs (dill, parsley, or chives)
• Butter lettuce leaves for serving (if tolerated)

Instructions:

1. In a large pot, combine water, lemon slices, rosemary, and salt. Bring to a simmer.
2. Add chicken breasts, reduce heat to low, and cover. Poach for 15-18 minutes until cooked through.
3. Remove chicken and let cool slightly before shredding with two forks.
4. Whisk together olive oil, lemon juice, and fresh herbs.
5. Toss shredded chicken with the dressing and serve over butter lettuce leaves if tolerated.

Gut-Healing Soup

This simple soup combines easily digestible ingredients with gut-healing properties for a comforting lunch option. Taking a digestive enzyme supplement before enjoying this soup can further enhance nutrient absorption and reduce any potential discomfort, especially for those with sensitive digestive systems.

Ingredients:

• 2 cups homemade chicken bone broth
• 1 carrot, peeled and finely diced
• 1 small zucchini, peeled and finely diced
• 4 oz cooked chicken, shredded
• 1/2 teaspoon fresh ginger, grated
• 1/4 teaspoon turmeric
• Sea salt to taste

Instructions:

1. Bring bone broth to a simmer in a medium pot.
2. Add carrots and cook for 5 minutes until beginning to soften.
3. Add zucchini, chicken, ginger, and turmeric. Simmer for another 5-7 minutes.
4. Season with sea salt to taste.
5. Serve warm in a bowl, sipping slowly to maximize digestive comfort.

Dinner Recipes

Evening meals should be gentle yet satisfying, focusing on easily digestible proteins and well-cooked vegetables. These dinner options provide comfort without compromising your healing protocol.

• Beef Tacos | Fun Without FODMAPs
• Slow Cooker Pot Roast | Fun Without FODMAPs
• Lemon and Thyme Roast Chicken | The Healthy Gut
• Thai Fish Cakes with Zesty Salad | The Healthy Gut
• Tuna Poke Bowl | The Healthy Gut
• Moroccan Chicken | Fun Without FODMAPs
• Turkey Chili with Sweet Potatoes and Lentils | Fun Without FODMAPs

Simple Herb-Roasted Salmon

Salmon provides essential omega-3 fatty acids that can help reduce inflammation while being gentle on the digestive system. This simple preparation method enhances flavor without adding potential triggers.

Ingredients:

• 2 salmon fillets (4-6 oz each)
• 1 tablespoon olive oil
• 1 teaspoon fresh lemon zest
• 1 tablespoon fresh dill, chopped
• 1/4 teaspoon sea salt
• Fresh ground pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. Place salmon fillets on a parchment-lined baking sheet.
3. Drizzle with olive oil and sprinkle with lemon zest, dill, salt, and pepper.
4. Bake for 12-15 minutes until salmon flakes easily with a fork.
5. Serve with a side of steamed carrots or zucchini if tolerated.

Slow-Cooked Turkey and Root Vegetables

This one-pot meal uses gentle, slow cooking to break down proteins and fibers, making the meal easier to digest while maximizing flavor and comfort.

Ingredients:

• 1 lb turkey breast, cut into 2-inch pieces
• 2 carrots, peeled and chopped
• 1 parsnip, peeled and chopped
• 2 cups bone broth
• 1 teaspoon fresh thyme leaves
• 1 bay leaf
• 1 tablespoon olive oil
• 1/2 teaspoon sea salt
• Fresh ground pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add turkey pieces and brown lightly on all sides, about 5 minutes.
3. Add carrots, parsnip, bone broth, thyme, bay leaf, salt, and pepper.
4. Bring to a simmer, then reduce heat to low, cover, and cook for 1-1.5 hours until meat is tender.
5. Remove bay leaf before serving.

Snacks and Side Dishes

Having SIBO-friendly snack options is essential for maintaining energy between meals without triggering symptoms. These simple recipes provide satisfying options that won't disrupt your healing.

• Carrot Cake Bliss Balls | The Healthy Gut
• Kale Chips | The Healthy Gut
• Spiced Trail Mix | The Healthy Gut
• Banana Bread | Fun Without FODMAPs
• Blueberry Yogurt Pots | The Healthy Gut
• Loaded Potato Skins | The Healthy Gut
• Smoked Salmon Blinis | The Healthy Gut
• Chocolate Chip Granola Bars | The Healthy Gut

Cucumber Boats with Herbed Chicken Salad

These refreshing cucumber boats make for a perfect light snack or side dish that's both satisfying and gentle on the digestive system.

Ingredients:

• 1 English cucumber
• 1/2 cup cooked chicken, finely diced
• 1 tablespoon olive oil
• 1 teaspoon fresh lemon juice
• 1 teaspoon fresh dill, chopped
• Pinch of salt

Instructions:

1. Cut cucumber in half lengthwise and scoop out seeds with a spoon to create a boat shape.
2. In a small bowl, combine chicken, olive oil, lemon juice, dill, and salt.
3. Fill cucumber boats with the chicken mixture.
4. Slice into 2-inch sections and serve.

Supporting Your Digestion Beyond Diet

While following the SIBO Phase 1 Diet is crucial for healing, supporting your digestive processes can further enhance recovery and symptom relief. Many individuals find that incorporating a comprehensive digestive enzyme supplement significantly improves their comfort and nutrient absorption during this restrictive phase.

The Role of Digestive Enzymes

When dealing with SIBO, your digestive system is already compromised, making it challenging to break down and absorb nutrients efficiently. Professional-grade enzyme complexes like those offered by Casa de Sante provide targeted support with their blend of 18 specialized enzymes that work synergistically to break down proteins, carbohydrates, fats, and fiber.

These low FODMAP certified digestive enzymes are particularly valuable for those following restrictive diets, as they help maximize the nutritional value of the limited foods you can eat. With dual protease complexes for protein digestion, alpha-galactosidase for FODMAP support, and lipase for fat breakdown, these supplements address the full spectrum of digestive needs while being gentle enough for sensitive systems.

Taking 1-2 capsules at the beginning of each meal can make a significant difference in how your body processes food, potentially reducing bloating, discomfort, and other symptoms that might otherwise persist even on a restricted diet. This added support allows your gut to focus on healing while still receiving the nutrients it needs to function optimally.

Additional Resources

• My SIBO Recipes: Free recipes from Relaena Sindelar
• Journey Through SIBO: Free recipes from SIBO patient Elena Wistey
• The Healthy Gut: Free recipes from Rebecca Coomes, SIBO Cookbook author and Nutritionist
• SIBO Diet Recipes: Free recipes from one of Dr. Siebecker's students, Dr. Sam Johnson
• Bridgetown Nutrition: Free recipes from one of Dr.

Cookbooks

• Half cookbook, with delicious SIBO Specific Food Guide recipes (including vegetarian recipes). From Shivan Sarna - SIBO patient and advocate, and Dr.
• Full of recipes that are perfect for the warmer summer months. Features a range of recipes the whole family will love. Rebecca Coomes has taken American, Australian and Asian classics such as Buffalo Wings with a Ranch Dressing, Chicken Parmigiana and Singapore Style Chili Prawns and made them SIBO-friendly.
• Contains recipes for basic stock, vegetarian and vegan soups, chicken and poultry soups, fish and seafood soups and meat-based soups (beef, pork, lamb). The perfect accompaniment to your Thanksgiving and Christmas cooking. Rebecca Coomes features a range of appetizers, side dishes, desserts and sweet treats that will mean you don't feel deprived over the festive season.
• From Nutritionist and cook Kristy Regan, who worked with Dr. Over the course of 4-weeks, this modified low-fodmap diet progressively builds from easily digestible foods to a more diverse range of ingredients. With week-by-week guidance that includes recipes.
• Part cookbook (part SIBO guide), packed with practical information and 50 thoroughly tested recipes to help you take control of your own well-being. Save time in the kitchen with delicious, user-friendly, and quickly prepared SIBO recipes like Cinnamon Blueberry Rice Flour Pancakes and Coconut Lemon Scallops, and many more.
• Recipes for Dr. Pimentel's Cedars-Sinai Diet (now called Low Fermentation Eating) arranged by season. From favorites like Spaghetti and Meatballs, and Fish Tacos to dishes like Rosemary Olive Oil Lamb Chops, these delicious recipes are a welcome addition to any kitchen. The inventors of this diet describe it best, with lots of recipes included.
• From Drs. Half cookbook. Includes my favorite muffin and bread recipes. Rediscover the joy of eating with delicious, easy-to-digest recipes and meal planning tips. Everyday Grain-Free Gourmet: Breakfast, Lunch and Dinner provides delectable, easy-to-digest dishes that appeal to family and guests who have food limitations that simply must be met.
• Specifically designed to please and inspire all those who suffer from these debilitating intestinal diseases, as well as those who already live happier lives thanks to the Specific Carbohydrate Diet. For those suffering from gastrointestinal illnesses, Recipes for the Specific Carbohydrate Diet offers a method for easing symptoms and pain, and ultimately regaining health. Includes a diverse and delicious collection of 150 SCD-friendly recipes and more than 80 dairy-free recipes. Easy-to-make and culturally diverse recipes.
• More than 150 recipes for quick and easy dishes for casual meals and elegant dinner parties alike. Dozens of recipes for snacks, desserts, breakfast dishes, and beverages will help you integrate the SCD way of eating into your family’s lifestyle with ease, grace, and creativity. Over 275 recipes by Rochel Weiss who found relief and healing through the SCD after having struggled for many years with severe Crohn's disease. Hints and tips, stress management techniques, breakfast lunch and dinner menus, and easy instructions.
• Over 95 great recipes complying with the SCD, all made from basic, wholesome ingredients. Lucy Rosset regained her life from ulcerative colitis with the SCD. A personal favorite. Elana Amsterdam (Elana'sPantry.com) offers 99 family friendly classics.

tags: #sibo #diet #recipes #phase #1