SIBO Friendly 7 Day Meal Plan!
Sep 17, 2023
For those needing a SIBO Friendly Food Plan, here is 7 days worth of meals for you to make. Adapt these for any specific needs you may have!
7-Day SIBO Friendly Diet Meal Plan for Gut Health
Dealing with Small Intestinal Bacterial Overgrowth (SIBO) can be challenging, but with the right dietary approach, you can manage your symptoms and improve your gut health. The SIBO Specific Diet is designed to reduce the growth of harmful bacteria in the small intestine and alleviate digestive discomfort. In this 7-day meal plan, we'll guide you through a variety of delicious and SIBO-friendly recipes to help you on your journey to better gut health.
Day 1: Breakfast - Scrambled Eggs with Spinach
- 2 scrambled eggs
- A handful of spinach
- Olive oil for cooking
Instructions:
1. Heat olive oil in a pan.
2. Add spinach and cook until wilted.
3. Add scrambled eggs and cook until done.
Day 1: Lunch - Chicken and Vegetable Soup
- 1 cup of diced chicken breast
- 1 cup of mixed vegetables (carrots, zucchini, and green beans)
- Homemade chicken broth (no onions or garlic)
Instructions:
1. Simmer chicken and vegetables in homemade broth until cooked through.
2. Season with salt and pepper to taste.
Day 1: Dinner - Baked Salmon with Asparagus
- Salmon fillet
- Asparagus spears
- Olive oil
- Lemon juice
- Fresh dill
Instructions:
1. Preheat oven to 375°F (190°C).
2. Place salmon on a baking sheet, drizzle with olive oil, and season with lemon juice and fresh dill.
3. Roast salmon and asparagus for about 15-20 minutes until cooked.
Day 2: Breakfast - Greek Yogurt with Blueberries
- Plain Greek yogurt (lactose-free if needed)
- Fresh blueberries
- A drizzle of honey (optional)
Instructions:
1. Top Greek yogurt with blueberries and honey if desired.
Day 2: Lunch - Turkey and Avocado Lettuce Wraps
- Turkey slices (nitrate-free)
- Romaine lettuce leaves
- Sliced avocado
- Dijon mustard
Instructions:
1. Spread mustard on turkey slices and wrap them in lettuce leaves with sliced avocado.
Day 2: Dinner - Grilled Chicken with Roasted Brussels Sprouts
- Grilled chicken breast
- Brussels sprouts
- Olive oil
- Salt and pepper
Instructions:
1. Toss Brussels sprouts with olive oil, salt, and pepper.
2. Roast in the oven at 400°F (200°C) until crispy.
3. Serve with grilled chicken.
Day 3-7: Follow a similar pattern of lean proteins, low-FODMAP vegetables, and easily digestible foods. Some ideas include:
- Steamed fish with sautéed spinach
- Shredded chicken salad with cucumber and homemade vinaigrette
- Zucchini noodles with pesto (without garlic)
- Scrambled eggs with chives
- Baked cod with green beans and lemon
Remember to hydrate well with water and herbal teas throughout the day and avoid trigger foods like high FODMAP items, dairy, and processed foods.
Following the SIBO Friendly Meal Plan can be a journey towards better gut health. Remember that individual tolerances vary, so it's essential to listen to your body and consult with a healthcare professional or a registered dietitian for personalized guidance. With this 7-day meal plan as a starting point, you can kickstart your journey towards managing SIBO and experiencing digestive relief.
