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

Small Intestinal Bacterial Overgrowth Testing

Dr. Alison Vandekerkhove from A New Leaf Naturopathic Clinic🌿 covering the different types of testing for Small Intestinal Bacterial Overgrowth, also known as SIBO.

Small Intestinal Bacterial Overgrowth Causes

Dr. Alison Vandekerkhove from A New Leaf Naturopathic Clinic explaining the common causes of Small Intestinal Bacterial Overgrowth, also known as SIBO.

SIBO is caused when the bacteria from the large intestine can migrate into the small intestine or even into the stomach. This migration of the bacteria is what actually causes the issue. In our system, we have an MMC (migrating motor complex) which works like a dishwasher. After we’ve eaten the MMC rinses through our system to keep the bacteria at bay. Anything that causes the bacteria to move or the MMC to stop working properly can cause SIBO.

Common causes include general flu’s (with diarrhea and vomiting), chronic concussions, low stomach acid, and abdominal surgeries.


Digestive Health & The 4 R’s

Figure out exactly what is going on within your body with advanced diagnostic testing, such as Allergy Testing and the Hydrogen Methane Breath Test, to determine which food sensitivities you may have and how intense your Small Intestinal Bacterial Overgrowth is. These sensitivities could also be affecting your body’s ability to absorb and digest nutrients. Talk to your naturopathic physician regarding which supplements could benefit your body, and keep your gut healthy for the long-term. Your naturopathic doctor can also help you create a nutrition plan that matches your lifestyle and individual health needs. It’s important that they understand and utilize the “4 R’s” of gastrointestinal and digestive health – Remove, Repair, Restore, and Replace.

Sourced from: Nava Center

Low FODMAP Cheese Board

Whether you’re hosting a holiday party or just having friends over, a cheese board is an easy way to entertain. And with a few modifications, you can create a delicious Low FODMAP Cheese Board.

Low FODMAP Cheeses:

  • Brie
  • Camembert
  • Cheddar cheese
  • Colby
  • Goat
  • Havarti
  • Mozzarella
  • Swiss

In general, the low FODMAP serving for each of these cheeses is about 2 slices. It’s best practice to stick within this serving size, even if you have a variety (unless you’ve gone through the entire low FODMAP protocol and know how your body reacts.) As each person is unique you may be able to tolerate more or less.

Low FODMAP Fruit:

  • Grapes – 1 cup
  • Raspberries – 10 berries
  • Blueberries – 20 berries
  • Strawberries – 10 medium
  • Oranges – 1 medium
  • Cantaloupe – 1/2 cup

Fruit is a great accompaniment to cheese and many people enjoy the sweet and salty combination. Therefore, some fruits (like those listed above) can be a fantastic addition to your Low FODMAP Cheese Board. If you’re low FODMAP-ing, it’s recommended to have only one serving of fruit every 2-3 hours. It’s possible to have a variety of fruits at one time, just reduce the serving sizes of each!

Other Low FODMAP Foods:

  • Pecans – 10 halves
  • Macadamia nuts – 20 nuts
  • Walnuts – 10 halves
  • Olives (black or green) – 15 small
  • Prosciutto (“free”) – double check ingredients. We recommend looking for prosciutto that is just pork and salt.

Above are several other low FODMAP foods that can be enjoyed on your cheese board. Enjoy!

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