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Recently I was working with a client who wanted help with some recipes that were SIBO friendly and low fodmap and I realized that I didn’t have many recipes that were 100 % SIBO friendly and low fodmap. In some way, all my current recipes had to be adapted except for these paleo chicken tenders thus I created this SIBO friendly stir fry recipe.
As SIBO is a digestive problem that many people have, I realized that I needed to create recipes for SIBO as the SIBO diet can leave people feeling very restricted and not knowing what to eat without some initial go to SIBO recipes to get started with.
The goal of the SIBO diet is to reduce the high fiber and highly fermentable foods that are fuel for our gut bacteria as high fiber and fermentable foods become problematic for people who have an overgrowth of bacteria in the small intestine.
Part of a SIBO protocol is to implement a low fiber and low fermentable diet to starve bacteria of their fuel source to help reduce SIBO symptoms, while also addressing the various root causes of SIBO.
The SIBO diet is intended to be used as a therapeutic diet for a period of time to help resolve SIBO but it is not a diet that I recommend for the long term as a wide variety of fiber from plant-based foods are required for a healthy microbiome in the colon.
While the SIBO diet starves bacteria in the small intestine the SIBO diet is also starving beneficial bacteria in the colon.
Fiber…. The double-edged sword
I look at fiber as this double-edged sword where on one side you have the benefits of fiber such as helping to prevent constipation, bind toxins and is a fuel source for beneficial bacteria which then produce butyrate to nourish the cells lining the colon.
Yet on the flip side, high fiber foods aggravate SIBO symptoms and are a fuel source for bacteria that have overgrown in the small intestine. Ugg, one big messy problem.
But if you are reading this you most likely are working to resolve your SIBO and looking for some recipes to eat while on the SIBO diet.
Keep in mind that a long term goal is to be able to bring back healthy high fiber foods after you have addressed the root causes of SIBO, restored optimal terrain of the upper digestive system and healed SIBO.
The following SIBO stir fry is allowed in the second phase of the SIBO Bi Phasic diet which is semi-restricted and allows for 2 tbsp of honey per day and ½ a cup of basmati rice along with coconut aminos.
This SIBO friendly recipe is made using tofu but this can easily be swapped for a chicken breast as another protein source for anyone who is intolerant to soy.
The vegetables in this stir fry recipe are lightly sautéed in a sweet and zesty sauce that is made with 3 simple ingredients including coconut aminos, honey, and lime
Honey Lime SIBO Stirfry Sauce
¼ cup coconut aminos
2 tbsp honey
Juice of 1 lime
SIBO friendly vegetable stir fry recipe
1 small zucchini
1 med carrot
1 cup broccoli
¾ cup green onion (tops only)
1 tbsp grated ginger
3 silverbeet leaves
1 tbsp coconut oil
1 package tofu (or one cup)
To make this SIBO friendly vegetable stir fry with tofu start by slicing the tofu into strips 3-4 cm long
Combine the coconut aminos, lime, and honey all together in a jar and use half of the sauce to marinate sliced tofu and set aside while you cut the vegetables.
Cut the zucchini in half then dice into half rounds, cut the capsicum and carrot into half-length strips, chop the broccoli, green onion, and silverbeet greens.
In one pan melt coconut oil then add grated ginger and let simmer for one minute before adding the remainder of the vegetables. Cook on medium heat for 10 minutes with the stir fry sauce.
In a separate pan cook the tofu on medium heat until the tofu starts to crisp up and brown before adding to the vegetable stir fry.
To keep this vegetable stir fry with tofu SIBO friendly serve with ½ a cup of cooked basmati rice
How to cook basmati rice
To cook the basmati rice measure out two cups of water and bring to a boil in a medium-sized pot before adding in 1 cup of rice uncooked basmati rice. Turn the heat down to a low simmer with a lid to cover the rice and let the basmati rice cook for 15 minutes or until all the water is absorbed.
A general rule of thumb for cooking rice is a 2:1 ratio such as:
4 cups water to 2 cups rice
3 cups water to 1.5 cups rice
2 cups water to 1 cup rice
The approximate serving size for this SIBO stir fry recipe is 2 😊 Enjoy and keep up with your SIBO diet while addressing the root causes of SIBO.
How SIBO Can Cause Acid Reflux
MTHFR and SIBO
Underlying Causes of SIBO That No One is Talking About
Hey! I'm Amber, a nutritional therapy consultant helping people to improve gut health, beat the bloat and lose weight. Sharing weight loss tips, gut health tips and whole food recipes that are gluten free. Grab your freebie below:)
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