Let’s be real—starting the SIBO diet can feel like signing up for culinary exile. No garlic? No onions? Goodbye, pizza, pasta, and basically every comfort food you’ve ever loved? It’s enough to make you want to throw in the towel before you even begin.
But here’s the thing: Phase 1 of the SIBO (Small Intestinal Bacterial Overgrowth) diet isn’t about punishment. It’s about giving your gut a fighting chance to reset. And yes—you can eat food that’s satisfying, flavorful, and doesn’t leave you staring longingly at your partner’s plate.
If you’ve been diagnosed with SIBO or suspect it’s behind your bloating, gas, or unpredictable digestion, you’re probably already familiar with the low-FODMAP framework. But SIBO protocols often go a step further, especially in Phase 1, which is typically the strictest. Think of it as a “gut reset” window—usually 2 to 6 weeks—where you eliminate fermentable carbs that feed the bacteria causing your symptoms.
So what can you eat? And more importantly—how do you make it taste like more than just boiled chicken and sad lettuce?
Stick around. We’re walking through real, doable SIBO Phase 1 recipes that won’t leave you hangry or bored. Plus, I’ll share a few tricks I’ve picked up from working with dietitians and folks who’ve actually lived this diet (myself included).
Wait—What Exactly Is Phase 1 of the SIBO Diet?
Before we get to the good stuff (the food!), let’s clear up some confusion. There isn’t one universal “SIBO diet,” but most protocols—whether based on Dr. Allison Siebecker’s guidelines, the Cedars-Sinai approach, or functional medicine frameworks—agree on a few core principles for Phase 1:
- Eliminate high-FODMAP foods: That includes onions, garlic, beans, lentils, wheat, apples, pears, and most dairy.
- Avoid fermentable fibers and sugars: Think honey, agave, high-fructose corn syrup, and sugar alcohols like xylitol or sorbitol.
- Limit grains: Even gluten-free grains like oats or quinoa can be tricky early on.
- Focus on low-fermentation potential (LFP) foods: Lean proteins, certain veggies, safe fats, and a handful of fruits.
The goal? Starve the overgrown bacteria in your small intestine so they stop producing gas, bloating, and inflammation. It’s not forever—just long enough to create space for healing.
You might be thinking, “So… what’s left?” More than you’d think. Let’s prove it.
Breakfast That Doesn’t Feel Like a Compromise
Mornings are tough. You’re half-awake, maybe already bloated from overnight fermentation, and the last thing you need is another bland meal. But skipping breakfast can backfire—irregular eating patterns can actually worsen SIBO symptoms by messing with your migrating motor complex (your gut’s natural “housekeeping” cycle between meals).
Here’s a go-to that’s become a staple in my kitchen:
Savory SIBO Scramble
(Serves 1–2)
- 2–3 eggs (pasture-raised if you can swing it—they taste richer)
- 1 tbsp olive oil or ghee (ghee is dairy-free and gut-friendly)
- Handful of spinach (fresh, not frozen—frozen can be higher in FODMAPs)
- Pinch of salt, pepper, and a tiny sprinkle of chives (green parts only—white bulbs are high-FODMAP)
- Optional: a few slices of cooked zucchini or peeled cucumber on the side
Whisk eggs with a splash of water (not milk—dairy’s out for now), heat oil in a nonstick pan, toss in spinach until just wilted, then pour in eggs. Scramble gently over low heat. Top with chives if you’re feeling fancy.
Why it works: Eggs are a complete protein, spinach is low-FODMAP in small servings, and ghee? It’s butter’s clarified cousin—lactose and casein removed, so it’s usually well-tolerated.
You know what’s wild? This takes 7 minutes. And it actually fills you up without triggering that post-breakfast balloon belly.
Lunch Without the Lettuce Loneliness
Salads get a bad rap on restrictive diets—mostly because they turn into a bowl of iceberg and wishful thinking. But a SIBO-friendly lunch can be hearty, warm, and deeply satisfying if you lean into texture and safe seasonings.
Try this:
Herb-Roasted Chicken & Carrot Bowls
(Meal-prep friendly!)
- 1 boneless, skinless chicken breast (or thigh for more flavor)
- 1 medium carrot, peeled and sliced into coins
- 1 cup chopped bok choy (use only the green leaves—white stems can be iffy)
- 1 tbsp avocado oil
- Fresh herbs: rosemary, thyme, or parsley (all safe in moderation)
- Salt, pepper, and a squeeze of lemon at the end
Toss chicken and carrots with oil, herbs, salt, and pepper. Roast at 400°F for 20–25 minutes until chicken hits 165°F. Add bok choy in the last 5 minutes so it wilts but stays bright. Finish with lemon.
Pro tip: Double the batch. These bowls reheat beautifully and hold up in the fridge for 3–4 days. Just skip the lemon until you’re ready to eat—it keeps things fresher.
And hey—if you’re missing crunch, toss in a few pumpkin seeds (pepitas). They’re low-FODMAP in 1-tablespoon servings, so measure, but don’t deprive yourself entirely.
Dinner That Feels Like a Hug (Not a Sentence)
Evenings are when cravings hit hardest. You’ve powered through the day, and all you want is something cozy. The good news? You don’t need garlic or onion to build deep flavor.
Enter: SIBO-Safe “Everything” Salmon
- 1 salmon fillet (wild-caught if possible—better omega-3s)
- 1 tsp olive oil
- Sprinkle of everything bagel seasoning (check the label! Many contain garlic/onion—look for SIBO-friendly brands like Fody or make your own with sesame seeds, poppy seeds, salt, and dried dill)
- Side of steamed green beans or peeled zucchini noodles
Pat salmon dry, brush with oil, season generously. Broil for 8–10 minutes until flaky. Serve with a squeeze of lime (yes, lime is low-FODMAP!).
This dish feels indulgent but takes 15 minutes. And that everything seasoning? It tricks your brain into thinking you’re eating something way more complex than it is. (Honestly, I keep a jar on my counter like it’s salt.)
Snacks That Don’t Sabotage
Let’s talk snacks—because if you’re trying to space meals 4–5 hours apart (to support that migrating motor complex), you’ll need something to tide you over.
Safe bets during Phase 1:
- Rice cakes (plain, not flavored) with a thin layer of almond butter (limit to 1 tbsp—nuts can be tricky in large amounts)
- Hard-boiled eggs (peel and sprinkle with everything seasoning)
- Canned tuna in olive oil (drained) with cucumber slices
- Lactose-free yogurt (like Green Valley Creamery) only if you’ve tested dairy tolerance—many SIBO folks react even to lactose-free options early on, so proceed with caution
Avoid “healthy” traps like protein bars (most are packed with inulin or chicory root—big no-nos) or store-bought smoothies (hello, hidden apple juice and agave).
What About Flavor? Can I Use Anything?
Ah, the million-dollar question. Garlic and onion are flavor foundations in so many cuisines—but they’re also top FODMAP offenders. So what’s a home cook to do?
Two words: garlic-infused oil.
Here’s the science bit: FODMAPs are water-soluble, not oil-soluble. So if you gently heat garlic cloves in oil, then remove the garlic before using the oil, you get the flavor without the fermentable carbs. Just don’t eat the garlic bits!
Same goes for onion-infused oil—though garlic oil is more widely available (Fody and Monini make good ones).
Other flavor boosters:
- Fresh ginger (peeled and grated—safe in ½ tsp servings)
- Lemon or lime zest
- Mustard (check for honey or high-FODMAP additives)
- Tamari (gluten-free soy sauce—use sparingly; some react to soy)
- Fresh herbs: basil, cilantro, dill, mint
You’d be surprised how much depth you can build without the usual suspects.
A Word on Individual Tolerance (Because Not All Guts Are Created Equal)
Here’s something no one tells you: SIBO diets aren’t one-size-fits-all. You might tolerate a few blueberries while your friend can’t handle a single strawberry. That’s why Phase 1 is meant to be personalized—not rigidly dogmatic.
Keep a symptom journal. Note what you eat, when, and how you feel 2–3 hours later. Bloating? Gas? Fatigue? That’s your data.
And don’t panic if you slip up. One bite of onion won’t ruin everything—but it might set you back a day or two. Be kind to yourself. Healing isn’t linear.
Real Talk: This Phase Won’t Last Forever
I won’t sugarcoat it—Phase 1 is tough. Social events get awkward (“No, I really can’t have a bite of your pasta”), and meal prep feels like a second job. But remember: this is temporary. Most people start feeling better within 2–3 weeks.
And once you move to Phase 2 (reintroduction), you’ll slowly bring back foods to test tolerance. That’s when you learn what your gut can handle—not what a chart says.
Until then, focus on what you can eat, not what you can’t. There’s joy in a perfectly roasted carrot. There’s comfort in a simple bowl of chicken and greens. And there’s hope in every meal that supports your healing.
Final Thought: You’re Not Alone
Over 60 million Americans deal with digestive issues—and SIBO is more common than we used to think. You’re not “weird” for needing special meals. You’re not “fussy.” You’re taking charge of your health in a world that often dismisses gut pain as “just stress.”
So cook with care. Eat with intention. And when you’re tired of it all, remember: this phase is a bridge—not a destination.
Now go roast that chicken. Your gut will thank you.
Note: Always work with a healthcare provider or registered dietitian familiar with SIBO before starting any restrictive diet. This article is for informational purposes only and not medical advice.
