SIBO Diet Food Guide

Fody's tested and certified Low FODMAP sauces and oils make following a SIBO diet simple, manageable, and satisfying.

Understanding Low FODMAP Foods

Small intestinal bacterial overgrowth (SIBO) occurs when excess bacteria are present in the small intestine, which can contribute to digestive symptoms. Because some carbohydrates are fermented by bacteria, identifying fermentable carbohydrates may help some people manage symptoms. The Low FODMAP diet is a commonly referenced framework for SIBO symptom management, targeting fructans, GOS, polyols, fructose, and lactose. SIBO management should be guided by a healthcare provider, with dietary changes considered as part of an individualized approach.

Fructans and GOS Foods

Fructans are the Low FODMAP category found in onion, garlic, wheat, rye, barley, leek bulb, asparagus, and artichoke. Onion and garlic are among the highest-fructan foods and cannot be consumed in any amount during elimination, including powder forms hidden in spice blends. Wheat, rye, and barley must go too, covering pasta, bread, and wheat-thickened soups. GOS sits mainly in legumes: most beans, chickpeas, lentils, black beans, kidney beans, soybeans, and split peas.

Polyols, Fructose, Lactose Foods

Polyols include natural fruit sugars like sorbitol in stone fruits, apples, and pears, plus synthetic sweeteners sorbitol, mannitol, xylitol, and maltitol. High-mannitol foods include most mushrooms and celery; high-sorbitol foods include apples, pears, cherries, peaches, plums, and apricots. Excess fructose foods to avoid include honey, agave, high-fructose corn syrup, mango, and watermelon. Lactose-containing dairy goes during elimination: cow's milk, most yogurt, soft cheeses like ricotta and cottage cheese, ice cream, and cream.

Swap Onion and Garlic

Garlic-infused oil is the direct swap for whole garlic. Fructans are water-soluble, not fat-soluble, so they do not transfer into the oil during infusion. The oil keeps the garlic flavour and stays Low FODMAP. Fody's Garlic-Infused Olive Oil and Shallot-Infused Olive Oil are tested and certified Low FODMAP, gluten-free, and vegan, delivering aromatic quality without any fructan content. For onion in cooked dishes, use leek greens (dark tops only) and discard the white and light-green bulb.

Swap Wheat and Grain Foods

The direct swap for wheat pasta is gluten-free pasta made from rice or corn, confirmed Low FODMAP and reliable in the same dishes at one cup cooked. White rice and brown rice replace wheat in grain bowls, pilafs, and stuffing-style dishes. For baking and thickening, use a gluten-free all-purpose flour blend, rice flour, or potato starch. Corn tortillas and rice crackers cover most bread and cracker needs in snacking and wrap contexts. Oats are Low FODMAP at a confirmed serving.

Swap Dairy and Sweeteners

Lactose-free milk, lactose-free yogurt, and hard low-lactose cheeses like cheddar, Parmesan, and mozzarella replace standard dairy with no loss of function. Almond milk and rice milk work too. Soy milk is Low FODMAP only when made from soy protein isolate; whole-soybean versions are high in GOS. Honey must go, since it is high in fructose and hides in many sauces and snacks. Swap it for maple syrup, brown sugar, or white sugar, all confirmed Low FODMAP.

What to Eat with SIBO

Plain proteins are the easiest category: chicken, fish, eggs, and firm tofu made from soy protein isolate carry no fermentable carbohydrates when unseasoned. Safe grains include white rice, brown rice, gluten-free pasta, quinoa, and oats. Low FODMAP vegetables confirmed safe include carrots, potatoes, zucchini, bell peppers, spinach, kale, eggplant, parsnips, and leek greens (tops only). Safe fruits at standard servings include blueberries, strawberries, raspberries, kiwi, oranges, and grapes.

How Fody Fits Into a SIBO Diet Plan

The two hardest parts of SIBO elimination are often removing onion and garlic from everyday meals and finding replacements for sauces and seasonings that traditionally rely on both for flavour. FODY's Garlic-Infused Olive Oil and Shallot-Infused Olive Oil provide garlic and onion-style flavour through infusion, keeping fructans out of the oil. FODY's range of Low FODMAP seasonings, made without onion and garlic, makes it easier to add flavour to proteins, vegetables, and meals throughout the week. For sauces, FODY's Marinara, Tomato Basil, and Spicy Marinara Pasta Sauces, along with Original BBQ Sauce and Taco Sauce, offer Low FODMAP alternatives to conventional options that often contain onion, garlic, or other high-FODMAP ingredients.

Hidden Low FODMAP Ingredients in Packaged Foods

Most packaged sauces, soups, stocks, and spice blends contain garlic or onion powder, often buried under "spices" or "seasoning" rather than named. Inulin and chicory root fibre are added to many bars, cereals, and yogurts as a fibre boost, and both are potent fermentable carbohydrates that rank among the strongest packaged triggers. Honey is used as a sweetener in sauces, dressings, snack bars, and marinades. Labels reading "natural," "gut-friendly," or "high fibre" are not Low FODMAP by default.

SIBO Elimination Phase Basics

The SIBO elimination phase typically runs two to six weeks under the guidance of a registered dietitian and the healthcare provider managing your care. Duration depends on the individual's response and the care plan in place. During elimination, foods outside Low FODMAP guidelines are removed: onion, garlic, wheat, legumes, lactose-containing dairy, high-fructose fruits, stone fruits, and products with sorbitol, mannitol, or xylitol. Elimination is followed by a structured reintroduction phase to find personal tolerance thresholds.

Cooking Without Onion and Garlic

Cooking without onion and garlic becomes manageable once the substitution toolkit is clear: garlic-infused oil, shallot-infused oil, leek greens, and fresh chives cover the aromatic base of most recipes. Fresh herbs add complexity without adding Low FODMAP content, including thyme, rosemary, basil, parsley, coriander, and mint. Safe dry spices include cumin, smoked paprika, ginger, cinnamon, turmeric, and chili powder; check labels for added garlic or onion. Lemon and lime juice and rice vinegar add brightness and acidity in their place.

Conclusion

A SIBO diet is most manageable once the five Low FODMAP categories are clear: fructans, GOS, polyols, excess fructose, and lactose. Each has a practical substitute: infused oils for garlic and onion, gluten-free grains for wheat, lactose-free dairy for standard dairy, and maple syrup for honey. Hidden ingredients in packaged sauces, stocks, and snack bars are the most common source of unintended exposure. Checking labels for inulin, chicory root, honey, agave, and onion and garlic powder covers most risks.