Dealing with IBS? Here Are 5 Delicious SIBO Recipes

Dealing with IBS can be challenging because there is a long list of foods to stay away from. Every now and then, you probably ask yourself, what is safe to eat?


The good news is you do have options, in fact, you have plenty of safe recipes to avoid triggering unwanted episodes. Here are a few delicious recipes to keep IBS under control.

Pumpkin pie oatmeal

Rich in nutrients and delicious, this pumpkin pie oatmeal makes a perfect breakfast or brunch. Plus, it is ready in no time.

You only need a few ingredients:

  • 2 cups rolled oats
  • 2 cups unsweetened almond milk
  • ½ cup pumpkin puree
  • ½ teaspoon vanilla extract
  • 1 teaspoon pumpkin pie spices
  • ¼ cup pecans
  • 1/3 cup maple syrup

Mix the milk and oats and stir. Get the mix in a saucepan over medium heat and let it boil while you stir.

Once it starts boiling, reduce heat to a minimum and simmer. Stir every now and then until you reach the perfect thickness for your taste.

Combine everything else except the pecans in a different saucepan and stir until the mix is warm enough.

Mix the dishes, top with pecans, and enjoy.


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Variety of Dishes

Quinoa porridge

The key to preparing healthy SIBO diets is to focus on foods that have protein and are easy to digest. This recipe has it both! Rich in protein, numerous vitamins, and minerals, this quinoa porridge is fulfilling and provides a feeling of satiety. You can get it done in half an hour only.

So, what do you need?

  • ½ cup quinoa
  • 1-1/2 cup almond milk
  • 2 tablespoons maple syrup
  • ¼ teaspoon cinnamon
  • ½ cup water
  • 1 teaspoon vanilla extract
  • 1 cup porridge (like oatmeal, cream of wheat or other grain)
  • Pinch of salt

Heat up a saucepan at medium heat, then add the quinoa and cinnamon. Cook until everything is roasted and stir continuously. It should take about three or four minutes.

Add all the other ingredients and bring to a boil. Once it starts boiling, reduce it to low heat. Cook until you obtain a thick paste. Porridge should be well done, and grains must be tender. It should take about 25 minutes.

You can add more water if you need to, and make sure you stir every minute to avoid burning the mix.

Leek and tomato frittata

This frittata makes a great brunch or lunch and requires about 45 minutes to prepare.

You do not need too many ingredients either:

  • 2 cups sliced leeks
  • 1 cup grape tomatoes
  • 4 egg yolks
  • 4 ounces crumbled goat cheese
  • 3 teaspoons olive oil
  • 6 egg whites
  • Salt and pepper

Preheat the oven to 350 degrees Fahrenheit until you prepare the mix.

Get a nonstick skillet that can go in the oven too. Heat the olive oil and add the leeks, salt, and pepper. Cover and cook for not more than five minutes.

Stir in the tomatoes, cover, and cook for another couple of minutes.

Meanwhile, in a different bowl, you can beat the whites with salt and pepper, then whisk in the yolks.

Brush the skillet with a bit of olive oil, and add the eggs and more vegetables, as well as the cheese. Cook over medium heat for about three minutes.

Transfer everything to the oven and bake for 15 or 20 minutes.


Rainbow wrap

This rainbow wrap is delicious, refreshing, and packed with vitamins.

Here is what you need:

  • ½ cup peanut butter
  • 2 tablespoons lime juice
  • 1 tablespoon soy sauce
  • ¼ teaspoon ground ginger
  • 1 cup matchstick carrots
  • 1 cup shredded red cabbage
  • 1 tablespoon garlic olive oil
  • 4 collard leaves
  • 1 cup matchstick cucumber
  • 1 cup matchstick red bell pepper

Prepare the sauce by mixing together the peanut butter, lime juice, olive oil, soy sauce, and ground ginger.

Cut the thick parts at the base of collard leaves and slice them longways.

Put a bit of sauce in the middle of a wrap, then top it with other ingredients in a nicely arranged design. Roll and keep everything tight. Slice the wrap and enjoy smaller pieces.


Pineapple ice cream

Looking for a dessert? This pineapple ice cream takes five minutes to make.

Here is what you need:

  • 1-1/4 cup frozen pineapple
  • 2 tablespoons maple syrup
  • 1/2 cup coconut milk

Get all the ingredients in a blender and work on them until you have a smooth mixture.


Bottom line, this list should trigger your imagination and give you some great ideas for different meals of the day. Obviously, there are plenty of options out there, so use your creativity to combine foods that you are actually allowed to eat.

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2 Responses to Dealing with IBS? Here Are 5 Delicious SIBO Recipes

  1. Alene says:

    Are you dealing with this too? If you are, I am so sorry. I have had it for awhile, and it is so frustrating. We are not even going out for our anniversary because it’s so hard for me to eat out. I feel sorry for my husband. Good luck!

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