If you suffer from Small Intestinal Bacterial Overgrowth (SIBO), you know how debilitating the symptoms can be. Bloating, gas, abdominal pain, and diarrhea can make even the simplest tasks seem impossible. But there is hope.

Following a SIBO diet and incorporating natural treatments can help manage these symptoms effectively and improve your quality of life. In this blog post, we’ll explore the foods that should be included and avoided in a SIBO diet, and how natural treatments and dietary supports such as probiotics and herbal supplements, can help manage the symptoms of SIBO. 

If you’re ready to take control of your SIBO symptoms through natural treatment options, then read on for expert insights on the SIBO diet that will help to restore and maintain your gut bacterial balance.

Below you can also download SIBO diet food list pdf version to make healthy diet a pillar of success for your treatment! This is your ultimate guide to control & reverse SIBO with your diet.

Understanding SIBO

SIBO stands for an overgrowth of bacteria in the small intestine which leads to fermentation and inflammation. This condition is common in individuals with digestive problems such as IBS, obesity, and liver issues, with a prevalence of up to 90%. Even 2.5 to 22% of healthy individuals can have SIBO. SIBO and IBS share similar symptoms, and the two conditions together are referred to as dysbiosis.

SIBO Symptoms and Health Risks

SIBO symptoms can vary from person to person, but common symptoms include:

SIBO Symptoms-Small Intestinal Bacterial Overgrowth - Ayurvedic Natural Treatment-min

    • Abdominal pain and cramping

    • Nausea

    • Malabsorption of nutrients

In order to diagnose SIBO, your doctor may perform a hydrogen breath test. This test measures the amount of hydrogen in your breath after drinking a sugar solution. Elevated levels of hydrogen in the breath indicate the presence of excessive bacteria in the small intestine.

Chronic SIBO can lead to several health risks, including:

    • Malabsorption: When bacteria overgrow in the small intestine, they can consume nutrients intended for the body, leading to malabsorption and malnutrition.

    • Nutrient deficiencies: Chronic SIBO can lead to deficiencies in key nutrients, including iron, vitamin B12, and fat-soluble vitamins like vitamin D.

    • Leaky gut syndrome: Over time, SIBO can damage the intestinal lining, leading to a condition called “leaky gut syndrome.” This can cause toxins, bacteria, and partially digested food particles to enter the bloodstream, causing inflammation and damaging the gut.

It is important to address SIBO symptoms promptly and effectively in order to prevent these health risks from developing. Your doctor can help determine the best course of treatment for your specific symptoms and health needs.

SIBO Causes

SIBO is caused by an overgrowth of bacteria in the small intestine. There are several factors that can contribute to the development of SIBO, including:

    • Impaired gut motility: If the muscles in the wall of the small intestine are not functioning properly, it can slow down the transit of food and allow bacteria to overgrow.

    • Abnormalities in the gut anatomy: Structural abnormalities in the gut, such as Crohn’s disease or surgery, can create areas where bacteria can become trapped and overgrow.

    • Low stomach acid: Stomach acid helps to kill bacteria in the gut, so if the production of stomach acid is low, it can increase the risk of SIBO.

    • Antibiotic use: Antibiotics can disrupt the balance of bacteria in the gut and increase the risk of SIBO.

    • Weakened immune system: If the immune system is weakened, it can be less effective at controlling bacterial growth in the gut.

It is important to note that SIBO can be a chronic condition and may require ongoing management through diet and natural treatments. If you suspect you have SIBO, it is important to speak with your doctor to determine the best course of treatment for you.

Natural SIBO Treatment

The treatment of Small Intestinal Bacterial Overgrowth (SIBO) typically involves a multi-step approach that can be divided into three phases:

Phase 1: Eradication

The goal of this phase is to reduce the amount of bacteria in the small intestine. This is usually achieved through a combination of antibiotics, herbal antibiotics, or other medications. The type of medication used and the length of treatment depend on the severity of the SIBO and the underlying cause.

Phase 2: Healing

This phase focuses on repairing the gut lining and restoring the normal gut bacteria balance. This may involve dietary changes, such as following a low FODMAP diet, and taking probiotics to help support the growth of beneficial bacteria. This phase may also involve the use of gut-healing supplements, such as glutamine or zinc, to support the health of the gut lining.

Phase 3: Maintenance

The goal of this phase is to prevent recurrence of SIBO and maintain gut health. This may involve continuing to follow a low FODMAP diet, taking probiotics, and making lifestyle changes to support gut health, such as reducing stress, getting enough sleep, and staying hydrated.

It’s important to note that the duration of each phase and the specific treatment plan will vary depending on the individual’s health status and the severity of their SIBO. A healthcare provider should be consulted to create a personalized treatment plan for SIBO that is safe and effective for each individual.

SIBO Diet: Why Your Food Matters the Most?

Diet is an important aspect of treating SIBO naturally, as it can help manage symptoms and reduce the risk of recurrence. A SIBO diet typically involves limiting or avoiding certain foods that can feed the overgrown bacteria and exacerbate symptoms.

The objective of any SIBO treatment method, whether it involves diet, supplements, or other means, is to allow you to consume a variety of nutrient-dense vegetables, regardless of the amount of fermentable sugars they contain. Continuing a restrictive diet for an extended period is not necessary for preventing SIBO, and may even have a negative impact on the health of your gut bacteria in the large intestine.

Some of the key dietary recommendations for SIBO include:

    • Limiting or avoiding fermentable carbohydrates: Foods high in fermentable carbohydrates, such as bread, pasta, and sugar, can feed the overgrown bacteria and worsen symptoms.

    • Emphasizing low-FODMAP foods: The Low FODMAP diet is a specialized diet that has been shown to help manage SIBO symptoms by limiting fermentable carbohydrates. This diet includes foods such as eggs, poultry, fish, leafy greens, and certain fruits and vegetables.

    • Incorporating probiotic-rich foods: Probiotics, such as kefir, sauerkraut, and kombucha, can help repopulate the gut with beneficial bacteria and improve gut health.

    • Staying hydrated: Staying hydrated is important for overall gut health and can help manage symptoms like bloating and constipation.

    • Avoiding foods that can worsen symptoms: Some people with SIBO may find that certain foods, such as dairy, worsen their symptoms. It is important to listen to your body and avoid foods that trigger symptoms.

Foods that Help to Heal SIBO Fast

Here are some foods that are commonly recommended to help heal SIBO:

    • Bone broth: Rich in collagen and other nutrients, bone broth can help soothe the gut lining and improve gut health.

    • Fermented foods: Foods such as kimchi, sauerkraut, and kefir contain beneficial probiotics that can help balance gut bacteria and improve digestion.

    • Low-FODMAP fruits and vegetables: Fruits and vegetables that are low in FODMAPs, such as carrots, cucumbers, and berries, can be a good option for those with SIBO.

    • Non-dairy probiotic-rich foods: Foods like coconut kefir, kombucha, and water kefir can provide the gut with beneficial probiotics and help heal SIBO.

    • Lean proteins: Lean proteins such as chicken, turkey, and fish can provide the body with the building blocks it needs to heal and repair damaged gut tissue.

It is important to keep in mind that everyone’s needs are different, so it is important to work with a healthcare professional and follow a SIBO diet that is tailored to your individual needs and symptoms. Additionally, incorporating healthy fats, such as olive oil, avocado, and coconut oil, can also help improve gut health and reduce inflammation.

What Not to Eat: Foods to Avoid with SIBO

To manage SIBO effectively, it is important to avoid foods that feed the bacteria in the small intestine. Here is a list of foods that are commonly recommended to be avoided for SIBO:

    • Fermentable carbohydrates: Foods high in fermentable carbohydrates, such as bread, pasta, sugar, and other grains, can feed the overgrown bacteria and worsen symptoms.

    • High-FODMAP foods: Foods that are high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are often limited or avoided on a SIBO-specific diet. These include garlic, onion, beans, lentils, and certain fruits and vegetables.

    • Dairy products: Some people with SIBO may have difficulty digesting lactose, the sugar found in dairy products. These individuals may need to avoid or limit dairy products, such as milk, cheese, and yogurt.

    • Processed foods: Processed foods, such as packaged snacks and junk food, can be high in sugar, artificial additives, and preservatives, which can feed the overgrown bacteria and worsen symptoms.

    • Alcohol: Alcohol can irritate the gut lining and increase inflammation, making it a food to avoid for those with SIBO.

It is important to keep in mind that everyone with SIBO may react differently to different foods, so it is important to listen to your body and avoid foods that trigger symptoms. Additionally, working with a healthcare professional and following a SIBO diet can help you determine the best approach for your specific needs.


In conclusion, SIBO can be a challenging condition to manage, but with the right approach, it is possible to manage symptoms and reduce the risk of recurrence. A SIBO-specific diet is an important part of treating SIBO naturally, as it can help manage symptoms and improve gut health. In addition to diet, incorporating probiotic-rich foods, staying hydrated, and avoiding foods that trigger symptoms can also help manage SIBO.

If you’re looking for a natural and holistic approach to treating SIBO, consider starting a SIBO Ayurvedic treatment plan with Medhya Herbals. With doctor consultations, individual-specific diet plans, and lifestyle guidelines involving yoga therapy, Medhya Herbals can provide you with the support you need to manage your SIBO symptoms and achieve optimal gut health.

So, don’t wait any longer, take control of your gut health today and start your journey towards better health and wellness with Medhya Herbals.

Below you can download SIBO Diet food list pdf version for reference. If you need further support to follow the diet plan or considering Ayurvedic treatment to manage or treat SIBO, do contact us here, we will help you out.


1. What foods starve SIBO?

There is no specific food that can “starve” Small Intestinal Bacterial Overgrowth (SIBO), as the bacteria that cause SIBO need a variety of nutrients to grow and survive. However, some dietary approaches can help to reduce the growth of bacteria in the small intestine and alleviate symptoms associated with SIBO.

One such approach is the low FODMAP diet, which is designed to reduce the amount of fermentable carbohydrates in the diet. These carbohydrates can serve as a food source for bacteria in the small intestine, and reducing their availability can help to reduce symptoms. Foods that are restricted on SIBO diet include high-FODMAP fruits, vegetables, grains, dairy products, sweeteners, and legumes.

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In addition, it is also important to focus on consuming a nutritious, balanced diet that includes a variety of protein, healthy fats, fruits and vegetables. Drinking plenty of water and staying hydrated can also help to support gut health and reduce symptoms associated with SIBO.

It’s best to work with a registered dietitian or healthcare provider who has experience with the low FODMAP diet and SIBO, to ensure that your dietary plan meets your individual nutritional needs.

2. What should be diet for phase 1 treatment of SIBO?

The dietary approach for phase 1 of SIBO treatment usually involves a low-fermentable carbohydrate diet, also known as the FODMAP diet. This type of diet helps to reduce the amount of fermentable carbohydrates in the diet, which can help to reduce symptoms by limiting the fuel supply for the bacteria in the small intestine.

The following foods are typically restricted on the FODMAP diet during phase 1 of SIBO treatment:

  • High FODMAP fruits: apples, apricots, blackberries, boysenberries, cherries, mangoes, nectarines, peaches, pears, plums, and watermelon
  • High FODMAP vegetables: asparagus, garlic, onions, leeks, mushrooms, and artichokes
  • High FODMAP grains: wheat, barley, rye, and corn
  • High FODMAP dairy products: milk, yogurt, and soft cheeses
  • High FODMAP sweeteners: honey, agave nectar, and high fructose corn syrup
  • High FODMAP legumes: lentils, chickpeas, and baked beans

It’s important to note that the FODMAP diet is a temporary restriction and should not be followed indefinitely. Once the symptoms of SIBO have improved, it is typically recommended to gradually reintroduce the restricted foods back into the diet to determine which specific FODMAPs trigger symptoms. This information can be used to help create a long-term dietary plan that is both nutritious and effective in managing SIBO symptoms.

3. Can people with SIBO eat rice?

Rice can be part of a diet for individuals with Small Intestinal Bacterial Overgrowth (SIBO), as long as it is consumed in moderate amounts. Rice is considered a low FODMAP food, which means it should not cause significant symptoms in most people with SIBO.

However, it’s important to keep in mind that everyone’s tolerance to FODMAPs is different, and some people with SIBO may experience symptoms after eating rice. If you are unsure about whether you can tolerate rice, it’s best to start with small portions and see how your body reacts. If you experience symptoms after eating rice, you may want to limit your intake or try alternative low FODMAP grains, such as quinoa or gluten-free oats.

It’s also important to remember that a low FODMAP diet is only a temporary dietary approach for managing SIBO symptoms and should be followed under the guidance of a healthcare provider or registered dietitian. Once the overgrowth of bacteria in the small intestine has been reduced, a healthcare provider may recommend gradually reintroducing higher FODMAP foods back into the diet.

3. Which herbs and spices can be consumed in SIBO?

Many herbs and spices are low in FODMAPs and can be consumed by individuals with Small Intestinal Bacterial Overgrowth (SIBO). Here is a list of some low FODMAP herbs and spices:

  • Basil
  • Black pepper
  • Cayenne pepper
  • Chives
  • Cilantro
  • Cinnamon
  • Coriander
  • Cumin
  • Dill
  • Ginger
  • Rosemary
  • Thyme
  • Turmeric

It’s important to keep in mind that everyone’s tolerance to FODMAPs is different, and some people with SIBO may experience symptoms from consuming certain herbs and spices. If you are unsure about which herbs and spices you can tolerate, it’s best to start with small amounts and monitor your symptoms.


Diet and intestinal bacterial overgrowth: Is there evidence?

Evidence-Based and Emerging Diet Recommendations for Small Bowel Disorders

Managing SIBO Through Dietary Interventions

Small Intestinal Bacterial Overgrowth: Nutritional Implications, Diagnosis, and Management


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About the Author

Dr. Pawan Bansal (Ayurveda Acharya)

Namaskar! I am a registered Medical Practitioner with more than 40 years of experience in Ayurvedic and Herbal treatment. Ayurvedic principles allow us to awaken the incredible physician within our body, help us to attain our potential, to perform, and to heal naturally.
Some areas in which I have successfully applied Ayurvedic medicine – Cysts, PCOS, Obesity, Fibroids, Infertility, Chronic Digestive Disorders, Autoimmune Disorders such as ​Thyroiditis, IBS, Rheumatoid Arthritis, Joint Pain, Inflammation, Chronic Cough, and Sinusitis.

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