If you suffer from small intestinal bacterial overgrowth (SIBO), it can be challenging to find breakfast foods that fit within the SIBO diet. Eating or avoiding certain foods can be the difference between going about your day with relative comfort or suffering from a flareup that can include bloating, pain, nausea, and even diarrhea.
If you’re looking for some SIBO-safe breakfast ideas that won’t have you doubled over or spending the day on the toilet, we’ve got you covered. Below you will find a few tasty, easy, and safe ideas to help you start the day right.
Oatmeal With Strawberries And Nuts
Oats are a great breakfast option, even if you have SIBO. You can enjoy them in small amounts, about ½ to ¾ cups depending on the type of oats you are eating .
To add some extra sweetness, try topping your oats with fresh, delicious strawberries. Not only are they SIBO-friendly, but they are also a great source of vitamin C and antioxidants.
For some protein, you can throw in some crunchy, low-FODMAP nuts like walnuts, almonds, or peanuts. Or, if you prefer, peanut butter is also a tasty option. If you are adding milk to your oatmeal, try using a plant-based milk such as almond milk. This is a great way to avoid the lactose found in animal milk, which can be difficult to digest.
Having SIBO doesn’t mean you have to avoid familiar favorites like the iconic English breakfast. Nothing beats the morning blues like a fry-up of eggs, bacon, and tomato – just avoid the sausages, as they are considered a high-FODMAP food.
You may have been advised to avoid bread, but for most people with SIBO eating it in limited quantities is okay – especially when toasted. Just stick to one piece of toast, and you should be fine.
If you’re feeling fancy, try topping your eggs with some cheddar cheese. While most cheeses are to be avoided, cheddar is one of the few that most people with SIBO tolerate quite well.
Low-FODMAP Continental Breakfast
For a light and refreshing start to your day, you can indulge in a fresh and fruity continental-style breakfast. And don’t worry, you don’t have to give up all of your favorites – you just need to make a few adjustments to make them SIBO-friendly.
You can have a selection of fruits and berries and pair them up with some cottage cheese spread on rice crackers – just don’t be too heavy on the cheese; 40 grams is the maximum recommended serving size for those suffering from SIBO.
For your fruit selection, you have lots of delicious options to choose from. Strawberries are a great choice, but you can also have blueberries, bananas, oranges, grapes, pineapple, and many others. Just be sure to avoid tinned fruits as they contain excessive amounts of sugar which can be hard on your sensitive system.
Smoked Salmon And Scrambled Eggs
Nothing beats the combination of creamy scrambled eggs paired with the savory notes of smoked salmon. This breakfast is quick and easy to prepare, and best of all, it is SIBO-friendly.
You can try Jamie Oliver’s recipe for smoked salmon and scrambled eggs on sourdough. It’s a tasty and satisfying dish, and to make it more gut-friendly, you can always reduce the amount of bread, or opt for a low-GI bread option which is easier on the gut.
If you want something you can prepare in a flash, you will be happy to know that store-bought cereals are not off the menu. There are several options that are certified low-FODMAP at a serving size of 1 cup.
Pair your cereal with plant-based milk and some low-FODMAP fruit such as strawberries and bananas for sweetness. You couldn’t get a quicker and easier SIBO diet breakfast.
Just as a reminder – avoid using excessive amounts of sugar to sweeten your cereal. A little should be okay, but consider drizzling some maple syrup over it instead. Moderation is the key when managing SIBO, especially when it comes to sugar.
SIBO Diet Pancakes
What’s better than a stack of fresh, hot pancakes? The traditional recipe that contains cow’s milk and wheat flour is a no-go, but fortunately, you don’t have to use either of these ingredients to make delicious pancakes.
Here is a recipe from Monash University that substitutes wheat flour with oats and mashed banana. These pancakes work great as a dessert, and can also be prepped over the weekend and frozen for convenience.
Pancakes are versatile in that you can serve them with a variety of different toppings. Enjoy them with blueberries and lactose-free yogurt, or have them with bacon and drizzled with maple syrup for a sweet and savory experience.
Being diagnosed with SIBO can be overwhelming, especially when it comes to making changes to your diet. Thankfully, there are plenty of delicious low-FODMAP breakfast options out there that are perfect for managing SIBO. It’s all about finding the right balance and taking care of yourself. Hopefully our SIBO diet breakfast ideas have given you some inspiration. Keep experimenting with different options and you’ll find some tasty meals that work well for you. Additionally, incorporating probiotics through foods or high-quality supplements can help alleviate SIBO symptoms.