1-Day SIBO Bi-Phasic Diet Meal Plan
Last updated: September 2020
So there are many different diets used to treat or manage SIBO (Small Intestinal Bacterial Overgrowth), and the SIBO Bi-Phasic Diet is one them. It combines the low FODMAP diet and the Specific Carbohydrate Diet. The diet aims to reduce the side effects of the bacterial die-off that occurs when the bacteria are eliminated by antimicrobial or antibiotic treatment. The diet should only be followed for about three months while the SIBO is being treated.
I followed the diet for some months and found that it helped reduce my symptoms. Especially the bloating and abdominal pain! It is quite strict and can be challenging to follow, so I thought I’d give you an idea of what I would eat in a day.
Please remember that it can be challenging starting a new protocol and the SIBO Bi-Phasic Diet should be used as a guide for some people with tolerate some foods better than others. So it may be worthwhile having a chat to your health professional about whether this diet will suit you and your treatment.
Phases of the SIBO bi-phasic diet
- Restricted – basic diet
- Semi-Restricted – depending on symptoms or if you need extra energy, it adds starches (quinoa, white rice), more vegetables and fruit to the restricted diet
Some foods can be eaten freely and some have servings amounts per meal or per day, so check the list for the exact measurements, though I have listed the restricted amounts in the plan. Most people will begin with the Phase 1, Restricted Diet and see how they respond to it. These meal ideas are based on this section of the diet.
1-Day SIBO bi-phasic diet meal plan
- 2 eggs (poached, fried, hard-boiled, or scrambled (made with water)
- Sautéed tomato (diced) and baby spinach (15 leaves) in a little olive oil
- Coffee or tea (black or with 1-2 tbsp coconut cream)
- Glass of water
- Tin of tuna, salmon or sardines
- Salad with tomato, olives, rocket, cucumber, alfalfa sprouts, beet (2 slices), pine nuts (1 tbsp) with a dressing (lemon juice, red wine vinegar, and olive oil), salt and pepper to taste
- Grilled chicken
- Vegetable curry – sautéed bok choy, carrot, capsicum (red pepper), spring onion (green part), green beans (10 beans), with curry powder, coconut milk (1/4 cup), water (1/4 cup), fresh chili, salt and pepper to taste
If you find that you are still hungry and do need to snack between meals, try these simple ideas:
- Carrot and cucumber sticks, cherry tomatoes
- One serving of nuts – 10 almonds, 20 macadamias, 10 walnuts, 10 hazelnuts
- Slices of meat with mustard and mayonnaise
Which of the following symptoms of IBS do you experience most frequently?