Keto for SIBO: How to Heal SIBO with a Keto Diet Now

Keto for SIBO: How to Heal SIBO with a Keto Diet Now

Keto for SIBO: How to Heal SIBO with a Keto Diet Now

Can you heal SIBO with a Keto Diet? If you are dealing with Candida Overgrowth IBS, SIBO or  you need to get control over your gut health before you start feeling better.

Low carb diets or Low FODMAP diets are typically the “first line of defense” recommended by dietitians when it comes to healing from SIBO.

Many SIBO sufferers are told if they want to cure their SIBO, the solution is simple:

    • Take a prescription anti-microbial (like Rifaximin) or anti-microbial herbs
    • Avoid probiotics
    • Avoid FODMAP foods, and eat a low-carb diet

food to heal SIBO

The problem?

Many people find their symptoms resolve—for a short time—only to return quickly after their prescription runs out, or they introduce carbs and FODMAPS again.

To further complicate things, many people go on these Low FODMAP diets feeling as if they are on a starvation diet— forced to cut out many of beloved healthy foods in the name of healing SIBO, including:

The NO List: Low FODMAP 

Vegetables 

  • Artichoke (fructose)
  • Asparagus (fructose)
  • Avocado (polyol)
  • Brussels sprouts (fructans)
  • Broccoli (fructans)
  • Cabbage (fructans)
  • Cauliflower (polyol)
    Garlic (fructans)
  • Jerusalem artichoke (fructans)

  • Leeks (fructans)
  • Mushrooms (polyol)
  • Okra (fructans)
  • Onion (fructans
  • Shallots (fructans)
  • Snow peas (fructans, polyols) 
  • Sugar snap peas (fructose) 
  • Raddichio (fructans) 
  • Tomato sauces and tomato paste (fructose, fructans) 

 

Fruits

  • Apple (fructose and polyol)
  • Apricot (polyol)
  • Bananas (unripe)
  • Cherries (fructose and polyol)
  • Mango (fructose)

  • Nectarine (polyol)
  • Peach (polyol)
  • Pear (fructose and polyol) 
  • Persimmon (polyol)
  • Plum (polyol) Watermelon (fructose and polyol) 

 

Starches

  • Legumes
  • Sweet potato (polyol) 
  • Yam (polyol) 

Dairy

  • Cheese
  • All commercial dairy products made from non-pastured, grain-fed cows, such as commercial yogurt and pasteurized milk

Other

  • Soy
  • Most nuts & seeds
  • Beer
  • Coffee (especially Instant)
  • Wine

  • Sweeteners: Agave syrup (fructose) Artificial sweeteners (Splenda, aspartame, etc.) High-fructose corn syrup (fructose) Honey (fructose), Refined sugars 

 

Since FODMAP foods contain certain sugars that tend to “breed” and “feed” bacteria, if you already have an overgrowth of bacteria, then it’s no wonder you feel bloated when you eat a sweet potato or broccoli (those food sugars are a feast for your SIBO). Consider this if you wish to heal SIBO faster.

What CAN I Eat to Heal SIBO?!

Unfortunately, with all the food restrictions on the “SIBO diet” (or any gut-healing protocol for that matter), it’s easy to get caught in the trap of eating spinach and chicken—at every meal. 

chicken dish keto diet to heal SIBO

The reality: You don’t have to starve on a Keto diet to heal SIBO.

While the Low FODMAP approach serves a purpose, and often times has a time and a place in a SIBO treatment protocol. The Low FODMAP diet for SIBO is primarily intended as a short-term intervention. The temporary relief from your SIBO-related symptoms (bloating, IBS, constipation, etc.) while you heal underlying triggers and integrate a solid SIBO-healing protocol . 

For this reason, instead of strictly recommending a Low FODMAP diet to heal SIBO. Instead, I recommend a few different nutrition phases for kicking SIBO to the curb. Transitioning from phase-to-phase, dependent on your personal symptoms. 

  • Phase 1: Real Food Baseline
  • Phase 2: Lowish Starchy Carb & Fruit + Higher Greens, Protein & Fat 
  • And, Phase 3: Reintroduction of Prebiotic Starches

Here’s an overview of each, plus superfoods and meal ideas to fit each category . 

Phase 1: Real Food Baseline (7 Days)

We’re all about that base right here. Before diving in to a Low Carb, Low FODMAP, Keto or anything else during Phase 2, get your feet “underneath you” with a solid base of real, whole foods.  Think: If it didn’t grow on the land, swim in the sea, or roam the earth, it’s not real food. 

This includes:

  • Grass-fed, pastured meats and poultry
  • Wild caught, cold water fatty fish
  • Colorful, fresh fruits and veggies
  • Some starchy tubers & root veggies
  • Fermented foods
  • Clean, filtered water
  • Raw nuts and seeds

  • Avoid inflammatory foods: grains, dairy, sugar, sweeteners, soy, peanuts, alcohol, canola oil and other industrial seed oils. In addition, get rid of raw shellfish, wild mushrooms, farm raised fish and conventional meats/poultry, MSG, instant coffee

 

Google the words, “Paleo” or “Ancestral Diet” and do your best to just steer clear of most things in boxes. Use labels that contain more than 5-6 ingredients.

Note: If you’ve ALREADY been eating a “real food” diet, skip right on to Phase 2. You’re ready to take it up a notch. 

SuperFoods

Eat in Abundance

1. Meats, Fish & Poultry

  • *Aim for Grass-fed, Pastured, Wild-Caught & Organic as much as possible to avoid added hormones and additives
  • Beef
  • Pork

  • Bison
  • Poultry
  • Pastured Eggs
  • Organ Meats
  • Wild-Caught Fish

 

2. Bone/Meat Broth

  • Made from meat or chicken bones

3. Healthy Fats

  • Traditional Fats (ghee, duck fat, lard, tallow, coconut oil, butter)
  • Plant Fats (Avocados, Olives, Olive Oil, Avocado Oil)

4. Veggies

  • All! Unlimited, especially dark leafy greens

5. Starchy Tubers

  • Sweet potatoes, plantains, carrots, beets, winter squash, potatoes, yams, yucca, etc

6. Fermented Foods

  • Sauerkraut, kimchi, fermented dairy (kefir, yogurt), water kefir, coconut kefir

7. Herbal Tea

8. Eat in Moderation

9. Whole, Fresh Fruits

  • 1-3 Servings/Day, depending on blood sugar balance

10. Nuts & Seeds

  • Raw, soaked; 1 handful or 1-2 tbsp. nutbutter/day

11. Nightshades

  • Tomatoes, bell-pepper, egg plant, chili powder, paprika, cumin

12. Full-fat, Organic Dairy

  • Avoid dairy if you are sensitive; however, often ghee, butter & cream are well-tolerated even by those with lactose intolerance (they have very little lactose).

13. White Rice

  • Long-grain, cooked and cooled

14. Processed & Non-Organic Meat

  • If you must, buy the leaner cuts of these meats to heal SIBO. Limit sausage, deli meats, bacon, and jerky to pastured, organic and nitrate-free as much as possible. Factory-farmed meats, like Tyson and Perdue farms are not idea. Must be gluten-, soy-, nitrate- and sugar-free

15. Vinegar

  • Except for apple cider vinegar

16. Beans & Peas

  • More difficult to digest; pre-soak before cooking

17. Natural Sweeteners

  • Honey, Maple Syrup, Coconut Sugar

18. Meal Ideas

  • Chicken Salad with Avocado Mayo, Seed Crackers, Cucumbers
  • Scrambled Eggs (pastured), Turkey Bacon, Spinach & Mushrooms in Ghee, Avocado
  • Mixed Greens, Pulled Chicken, Beets, Cucumbers, Goat Cheese, Oil & Vinegar
  • Baked Halibut, Cooked & Cooled Fingerling Potatoes, Chard in Coconut Oil
  • Grass-fed Ground Beef Taco Meat, Romaine Lettuce, Roasted Squash, Guacamole, Olives,
  • Salmon, Cinnamon Roasted Butternut Squash, Asparagus drizzled in Olive Oil

Phase 2: Lowish Carb + Higher Greens, Protein & Fat (14-30 Days)

We’re upping the ante here, and saying “take that” to your SIBO bacteria that LOVE starches and sugars. No, you don’t have to eat Hershey’s candy bars to feel the “effects” of SIBO—simple healthy FODMAP (sugar) foods like Brussels sprouts, cauliflower, kale sweet potatoes, whole grains, apples and beans can make you pretty miserable if SIBO is present. 

For that reason, Phase 2 is a short-term “reset”—taking the foods that flare symptoms down a notch, while focusing on your SIBO healing protocol. Plus, nutrient-dense foods from green things, proteins, and healthy fats. You can heal SIBO naturally.

Avoid: 

  • Starchy Veggies & Tubers (potatoes, sweet potatoes, plantains, cassava)—no more than 1 serving as tolerated
  • High FODMAP Veggies (broccoli, brussels sprouts, asparagus, kale, cauliflower)—no more than 1 serving as tolerated
  • High sugar fruits (ripe bananas, watermelon, mangos, papayas, pears, plums, cherries, apricots, grapes)
  • Nightshade Vegetables (tomatoes, eggplant, chili and hot spices)
  • Mushrooms
  • Industrial Seed Oils (canola, peanut oil, grapeseed oil, Crisco; often in restaurant foods)
  • Packaged, Processed & Refined Foods

  • Added Sugar & Artificial Sweeteners, including honey and syrup (monk fruit ok)
  • Grains (including rice, quinoa, oats, bread, pastas, crackers)
  • Minimal Nuts & Seeds (Cause GI inflammation for many people; if consumed, no more than 1 serving of raw, soaked nuts, seed crackers or raw nutbutter)
  • Conventional Protein 
  • Pork
  • Dairy
  • Coffee 
  • Soy
  • Legumes (Beans & Peanuts)

The good news?

You DON’T have to starve to heal SIBO. (After all, healthy fats in particular make EVERYTHING better). 

SuperFoods

During this phase you will eat:

1. Clean Filtered Water

2. Organic, Pastured & Grass-fed

  • Meats, Poultry, Lamb, Eggs & Wild-Caught Fish

3. Homemade Real Bone Broth (not chicken broth from a carton)

4. Healthy Plant & Animal Fats (ghee, olive oil, avocado oil, lard, tallow, duck fat, pastured egg yolks, avocados, coconut oil, coconut butter)

5. Low Sugar Fruits: 

  • Lemon
  • Lime
  • Green Tipped Bananas
  • Berries

  • Kiwi
  • Grapefruit
  • Oranges

 

 

6. Minimal Low-FODMAP Starches (1 serving/day or less per day, only as tolerated) 

  • Beets
  • Carrots
  • Cassava / Yuca
  • Plantain (green)
  • Rutabaga
  • Taro

  • Turnip 
  • White potato 
  • Winter Squash
  • Long-Grain White rice (cooked & cooled)

 

 

7. Colorful Low-Starch Veggies including: 

  • Beet
  • Bok choy
  • Carrot
  • Chard
  • Cucumber (including pickles made without sugar)
  • Dandelion greens
  • Eggplant
  • Endive
  • Fermented vegetables (raw sauerkraut, or lacto- fermented vegetables)
  • Green beans
  • Kale
  • Lettuce
  • Olives

  • Parsnip
  • Sea vegetables 
  • Spinach
  • Spring onion (green part only) 
  • Sprouts and microgreens (including alfalfa and sunflower)
  • Summer squash (zucchini, pattypan and yellow squash) 
  • Swiss chard 
  • Tomatoes (fresh, including cherry tomatoes)
  • Winter squash (acorn, butternut, pumpkin and spaghetti squash) 

 

 

8. Other

  • Fresh Herbs & Spices
  • Sea Salt
  • Lemon Juice
  • Apple Cider Vinegar

  • Herbal Tea & Green Tea
  • Soil-based Probiotic Supplement + Prebiotic Supplement (guar gum, citrus pectin, glucomannan)  

9. Meal Ideas

  • Scrambled Eggs, Turkey Bacon, Spinach, Ghee, Small Handful Blueberries
  • Roasted Chicken, Roasted Yellow & Zucchini Squash, Sautéed Power Greens in Coconut Oil 
  • Ground Turkey Burgers, Avocado, Roasted Delicata Squash Rounds, Steamed Spinach 
  • Acorn Squash, Ground Bison, Kale, Coconut Flakes
  • Chicken “Tenders” in Coconut Flour, Roasted “Carrot Fries,” Pickled Cucumber
  • Salmon, Bok Choy in Coconut Oil, Steamed Beets
  • Grass-fed Steak, French Green Beans, Mixed Greens with Paleo Cesar Dressing

Phase 3: Reintroduction of Prebiotic Starches (as tolerated after Phase 2)

This phase is all about getting your body and gut “back on line” with the least amount of restriction as possible. All within the context of nutrient-dense foods of course. Phase 3 is critical to successfully heal SIBO.

fermented food yogurt heal SIBO

This includes a little more liberty with pre-biotic starches and soluble fibers to heal SIBO—the types of fibers that feed healthy gut bacteria. Aim for 1-2 servings per day. 

It also includes other foods like fermented foods, nuts and seeds, and even some dairy. The best part? Your body will tell you if it’s ready! (i.e. you’ll experience symptoms). 

The goal here is to reintroduce foods ONE AT A TIME. In addition, give your body 3 days at least between new food reintroductions.

To reintroduce foods, follow this protocol:

1. Pick one food to focus on at a time (ideally, beginning with probiotic and prebiotic

foods).

2. Day 1: Add in a small serving—by itself. Note how you feel.

3. Day 2: If it agreed with you, try it again the next day, this time a little bit more of a serving if you like. Note how you feel.

4. Day 3: Eat the food with a meal if desired. Once more note how you feel.

5. Determine “yay” or “nay,” then move on to integrating in another food if you like.

SuperFoods to Reintroduce*

  • Fermented Foods (sauerkraut, pickled veggies, kefir, kimchi; the goal is 1-2 servings/day)
  • Prebiotic Starchy Tubers (cooked & cooled potatoes, sweet potatoes, green plantains, yuca, taro, asparagus, garlic, legumes, leeks, onions, cooked & cooled rice, artichokes; the goal is 1-2 servings/day)
  • Soluble Fibers (more variety: butternut squash, acorn squash, beets, roasted carrots, delicata squash) 
  • More Variety with fruits (limit to 1-2 servings/day to heal SIBO)
  • Soaked & dried legumes
  • Soaked & dried rice
  • Soaked & dried raw nuts/seeds
  • Organic fresh coffee
  • Pastured pork or organic pork (bacon, roast, etc.)
  • Grass-fed Yogurt (cow, goat)
  • Grass-fed Cheese (cow, goat)
  • Raw honey/pure maple syrup
  • More variety with other FODMAP veggies:

Vegetables 

  • Artichoke (fructose)
  • Asparagus (fructose)
  • Avocado (polyol)
  • Brussels sprouts (fructans)
  • Broccoli (fructans)
  • Cabbage (fructans)
  • Cauliflower (polyol)
  • Garlic (fructans)
  • Jerusalem artichoke (fructans)
  • Leeks (fructans)

  • Mushrooms (polyol)
  • Okra (fructans)
  • Onion (fructans)
  • Shallots (fructans)
  • Snow peas (fructans, polyols) 
  • Sugar snap peas (fructose) 
  • Raddichio (fructans) 
  • Tomato sauces and tomato paste (fructose, fructans) 

 

 

Fruits

  • Apple (fructose and polyol)
  • Apricot (polyol)
  • Bananas (unripe)
  • Cherries (fructose and polyol)
  • Mango (fructose)
  • Nectarine (polyol)

  • Peach (polyol)
  • Pear (fructose and polyol) 
  • Persimmon (polyol)
  • Plum (polyol) Watermelon (fructose and polyol) 

 

 

Starches

  • Legumes
  • Sweet potato (polyol) 
  • Yam (polyol)

*Notes:

*Some of these foods you will tolerate better than others. You MUST listen to your body and your gut. Phase 2 along with your supplement protocol may need to continue a bit longer, depending on the severity of your SIBO.

**Starches and FODMAP foods, in SMALL amounts (1/3-1/2 cup serving), up to 1-2 servings per day can be beneficial. Especially if it’s in CONJUNCTION with your SIBO supplement protocol to help “bring out” the “bad” gut bacteria your supplements are aiming to target. Again, only eat foods as tolerated, and be patient with your body to heal SIBO.

Meal Ideas

  • Chicken Sausage, Stir-Fried Apples, Sautéed Spinach in Ghee 
  • Baked Chicken Thighs, Cooked & Cooled Sweet Potato, Broccoli, Coconut Butter
  • Ground Bison Patty, Avocado, Roasted Carrot Fries, Asparagus
  • Shredded Pastured Pork, Chard, Cinnamon Green Plantains (pan-fried in coconut oil)
  • Herb Crusted Salmon, Cooked & Cooled Long-Grain White Rice, Roasted Zucchini
  • Turkey Meatloaf, Cauliflower Mash with Grass-fed Butter, French Green Beans
  • Lentil Soup, Shredded Turkey, Greens (Soaked & dry lentils)

The Ultimate SIBO Healing Protocol

Diet is king when it comes to loving and healing your gut—from anything. 

However, it’s important to keep in mind that a well-rounded SIBO protocol entails multiple factors, including:

  • Proper Supplement Protocol (antimicrobials, biofilm disruptors, monolaurin, appropriate probiotics, prebiotics and potential gut-symptom support agents included)
  • Nutrient-Dense Whole Foods
  • Short-Term Lowish Carb/Low-FODMAP Approach (while making sure you are eating ENOUGH).
  • Work with a Skilled Practitioner (who can be your guide) & a Thorough Clinical Assessment for any other underlying health, lifestyle or gut factors contributing to your condition.
  • A “Game Plan” for Re-building Your Gut Microbiome Back (after your Supplement Protocol to heal SIBO is complete)

Interestingly, Add all these pieces together and you can say “good-bye” to SIBO for good!

Ultimately, connect with Dr. Lauryn Lax today to get to the bottom of your SIBO. You can request an initial appointment Here. 

By | 2019-02-10T09:42:56+00:00 February 6th, 2019|Gut Health|0 Comments

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