This SIBO friendly vegetable stir fry is made with SIBO friendly vegetables, tofu, basmati rice, and a delicious stir fry sauce. If you are looking for vegetarian SIBO recipes allowed on phase 2 of the SIBO diet, this recipe is for you!
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Recently I was working with a client who wanted help with some recipes that were SIBO friendly and low fodmap. 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. 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.
The SIBO Diet
The goal of the SIBO diet is to reduce the high fiber and highly fermentable foods that are fuel for our gut bacteria. 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 some 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
-is used by beneficial bacteria to 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 healing your SIBO and looking for some SIBO recipes.
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. Phase 2 of the SIBO diet allows for 2 tbsp of honey per day and ½ a cup of basmati rice along with coconut aminos.
This SIBO friendly recipe contains tofu, but the tofu can easily be swapped for a chicken breast as another protein source for anyone intolerant to soy.
The vegetables in this stir fry recipe are lightly sautéed in a sweet and zesty sauce that is made with three 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.
For more low fodmap recipes check out the following posts
SIBO Friendy Vegetable Stir Fry
- frying pan
- Combine coconut aminos, honey and lime to make stir fry sauce
- Bring 2 cups of water to a boil, add in 1 cup basmati rice and cook for 15 minutes on low
- Slice tofu into strips and marinate with half of the honey lime sauce
- Cook tofu in a pan with 1 tsp coconut oil on medium heat for 15 minutes or until crispy
- In a second pan melt 1 tsp coconut oil with grated ginger and saute for 1 min before adding remainder of vegetables and the second half of the stir fry sauce
- Cook vegetable stir fry for 10 minutes. Add in cooked tofu and serve with basmati rice.