A SIBO diet that starts with swaps
Cut the fermentable carbs for a few weeks, then test foods back one group at a time.
What is a SIBO diet?
AGA says changing your diet can reduce SIBO symptoms, but diet alone does not clear SIBO. A popular plan is the low FODMAP diet, though its evidence comes mostly from IBS. AGA also suggests at least 3 hours between meals. A GI dietitian can guide it.1
Built from AGA and Monash University advice. Reviewed November 13, 2026.Eat more
Foods that sit well
Plain fish and chicken
Plain cooked meat, poultry, fish, eggs, firm tofu and tempeh.
5 proteinslow FODMAP protein picks, Monash sheet2
Low FODMAP vegetables
Carrot, cucumber, lettuce, potato, green beans, bok choy, zucchini (65 g).
7 veglow FODMAP examples, Monash sheet2
Low FODMAP fruit
Cantaloupe, kiwi, mandarin, orange, pineapple, strawberries (5 medium).
6 fruitslow FODMAP examples, Monash sheet2
Low FODMAP swaps
Oats, plain rice cakes, lactose-free milk, sourdough spelt bread.
79.6%said bloating improved, 98-person survey3
Ease off
Ease off these
Onion and garlic
In stock, sauces, marinades and dressings.
39%onion challenges failed, FODMAP app users4
Wheat bread and pasta
Wheat, rye and barley breads and wheat pasta.
41%wheat bread challenges failed, app users4
Milk and soft cheese
Milk, yogurt, ice cream and soft cheese.
40%milk challenges failed, FODMAP app users4
Staying strict for months
AGA calls the strict phase temporary, then adds foods back.
4 to 6 weeksbefore reintroduction, AGA1
Alma turns these foods into meals that fit your numbers.
Build my planGet Alma on AndroidGet the appA sample day
One day on a plate
BreakfastOatmeal with strawberriesOats cooked with lactose-free milk, 5 medium strawberries on top.
LunchGrilled fish and riceGrilled fish, white rice and steamed carrots.
SnackRice cakes and peanut butterTwo plain rice cakes with peanut butter.
DinnerChicken, potato and zucchiniRoast chicken with potato and steamed zucchini.
What people ask
What is a low FODMAP diet for SIBO?
A low FODMAP diet means less of the fermentable carbs that gut bacteria turn into gas. AGA says much of its evidence comes from IBS rather than SIBO, and calls it a way to ease symptoms, not a proven fix for the overgrowth. The strict phase is temporary.
What does a diet for SIBO leave out?
Monash lists onion, garlic, wheat and rye bread, wheat pasta, cow's milk, yogurt, honey, apples, pears and mushrooms as high FODMAP. In 8,760 reintroduction challenges by 2,053 app users, 41% of wheat bread tests and 39% of onion tests were failed. These are self-reports, not SIBO-specific.
How long should you stay on a low FODMAP diet?
AGA says the strict phase is generally temporary. It recommends gradual food reintroduction after about 4 to 6 weeks, ideally with a GI dietitian. This helps find your own triggers and lowers the risk of nutrient gaps from long restriction.
Do you need to cut out gluten and dairy?
AGA says gluten and dairy are not FODMAPs, so a low FODMAP diet is not gluten-free or dairy-free. Monash lists lactose-free milk, hard cheese and sourdough spelt bread as low FODMAP.
Is a SIBO diet hard to follow?
In a survey of 98 people with IBS, SIBO or IMO, 79.6% said bloating improved. Only 43.9% found the diet easy to use, and 62.2% saw a dietitian. It was an online questionnaire, not a trial. A dietitian can shorten the swap list and plan reintroduction.
What can you eat for breakfast on a SIBO diet?
Monash lists oats, plain rice cakes, eggs and sourdough spelt bread as low FODMAP, and honey as high. Strawberries (5 medium) are on its low list. A GI dietitian can check the rest of your plan.
This guide is general education. Talk with your clinician before changing your diet or medicines.
