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SIBO-Friendly Meal Ideas

We’re sharing our top picks for simple and nutritional meals that won’t upset a SIBO-Friendly Diet.

  1. A grilled chicken breast with 1/2 cup steamed broccoli, topped with butter, salt, and pepper
  2. Mixed green salad with tomatoes, cucumber, 2 tablespoons of sunflower seeds, and aged Parmesan cheese, drizzled with garlic-infused olive oil
  3. 3/4 cup butternut squash noodles cooked with butter, salt, pepper, grated aged cheddar cheese, and crispy bacon bits
  4. Bacon-stuffed chicken breast with a side of kale salad
  5. Pan-fried pork chops with a side of green beans (approximately 10 green beans is low FODMAP approved)
  6. Homemade beef meatballs in a simple tomato sauce
  7. Shrimp cooked in garlic-infused olive oil over a bed of zucchini noodles, topped with aged Parmesan cheese
  8. Breakfast for dinner – cheesy eggs and bacon (make sure the cheese is aged)
  9. Baked salmon with steamed vegetables
  10. Homemade beef stew with chunks of tender beef, tomatoes, and grilled vegetables

Bone Broth Benefits

Bone broth is highly nutritious, protects our joints, can help reduce inflammation, heals the gut, is easy to digest, aids in better sleep, and can support weight loss. Drink up!

Top Reasons To Drink Bone Broth:
From Dr. Mercola (https://recipes.mercola.com/bone-broth-recipe.aspx)

  1. Helps heal and seal your gut, and promotes healthy digestion. The gelatin found in bone broth attracts and holds liquids, including digestive juices, thereby supporting proper digestion.
  2. Reduces joint pain and inflammation, courtesy of compounds extracted from the boiled down cartilage.
  3. Promotes strong, healthy bones. Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation.
  4. Inhibits infection caused by cold and flu viruses, etc. A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection.
  5. Fights inflammation. Amino acids have anti-inflammatory effects. Some (Glycine) also have calming effects, which can help you sleep better.
  6. Promotes healthy hair and nail growth, thanks to the gelatin in the broth.

Small Intestinal Bacterial Overgrowth Symptoms

Dr. Alison Vandekerkhove from A New Leaf Naturopathic Clinic explaining the symptoms of Small Intestinal Bacterial Overgrowth (also known as SIBO.)

Some of the common symptoms include bloating (flat stomach in the morning, as you eat throughout the day it gets more and more bloated), constipation, diarrhea, abdominal cramping, and anemia’s (it’s hard to digest B12, iron, etc. and your body isn’t properly absorbing the nutrients.)

Up to 80% of Irritable Bowel Syndrome is thought to be caused by SIBO.

Coconut Crumbed Prawns with Grapefruit Salad

Our ultimate SIBO-friendly Christmas menu includes these delicious (and healthy!) Coconut Crumbed Prawns with Ruby Grapefruit Salad. Yum!

Ingredients:

  • 1 egg
  • ½ cup shredded coconut
  • ½ tsp salt
  • 12 king/jumbo prawns (or shrimp), shelled and deveined
  • ½ cup coconut oil
  • 4 handfuls watercress, washed
  • 2 ruby grapefruit, cut into segments
  • 2 tbsp olive oil
  • 2 tbsp white wine vinegar
  • Salt and pepper to taste

Instructions:

Break the egg into a bowl and beat until combined. Place the coconut and salt on a plate and mix thoroughly. Dip the prawns/shrimp in the egg, shake off excess, then dip in the coconut. Place on a clean plate. Repeat until all prawns/shrimp are covered. Melt the coconut oil in a deep frying pan over medium-high heat. To test if the oil has come to temperature, dip a corner of a prawn in the oil. If it sizzles, it is ready. Cook the prawns in the oil until cooked through on both sides. Remove and drain on paper towel. Place the watercress and grapefruit in a large bowl. In a small bowl, mix the olive oil and white wine vinegar together. Season with salt and pepper. Pour the dressing onto the salad and mix thoroughly. To serve, divide the salad and grapefruit segments over four plates. Top with three prawns/shrimp on each plate.

Sourced from: https://www.thehealthygut.com/recipes/coconut-crumbed-prawns-with-a-ruby-grapefruit-salad/

Mind Your Meal Times

Your gut is an incredible machine. It uses its muscular design to sweep food through the machinery of digestion, absorption and excretion. However, you probably didn’t realize that the machine has a self-cleaning cycle called the migrating motor complex (MMC). These rhythmic waves of contraction are designed to sweep away any digestive leftovers, and they are also thought to help control the growth of bacteria in the small intestine.

In order to optimize the migrating motor complex (MMC), you need to adequately space your meal times because these waves occur post absorption. While it varies between individuals, the migrating motor complex will occur typically 90 minutes post digestion and absorption. This is big news for a nation of constant snackers. If you are eating every 1-2 hours, you are less likely to access that self-cleaning cycle. A smarter approach? Do your best to space your eating opportunities four hours apart and try not to eat before bedtime.

Referenced from: Bio-K Community