Worst Foods to Avoid with SIBO
Certain foods should be avoided when managing SIBO as they can exacerbate symptoms like bloating, gas, and abdominal pain. High-FODMAP foods such as onions, garlic, beans, and certain dairy products should be minimized or eliminated. These foods are difficult to digest and contribute to bacterial overgrowth in the small intestine. Stick to easily digestible, low-FODMAP options to keep symptoms at bay.More from NIH: IBS
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1
Wheat and Rye
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These grains contain fructans and gluten, both of which can be difficult to digest and may contribute to SIBO symptoms. They can ferment in the small intestine, leading to gas, bloating, and discomfort. Even whole-grain versions can trigger issues due to their fiber content.
2
High-Fat Dairy (e.g., Cream, Full-Fat Cheese)
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High-fat dairy products can slow digestion, leading to bloating and discomfort. They can also contribute to inflammation and worsen SIBO symptoms, even if they are low in lactose.
3
Corn
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Corn contains fermentable carbohydrates that can contribute to bacterial fermentation in the small intestine. Corn-based products such as popcorn, corn chips, and corn syrup should also be avoided due to their potential to trigger bloating and gas.
4
Fried Foods
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Fried foods are high in unhealthy fats, which can slow digestion and increase gut inflammation. They can also worsen bloating and discomfort due to their heavy fat content and lack of easily digestible fiber.
5
Canned Vegetables
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Many canned vegetables contain preservatives, added sugars, and other gut-irritating ingredients that can worsen SIBO symptoms. Opting for fresh or frozen vegetables without additives is a better choice.
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Fruits Dried with Added Sugar (e.g., Raisins, Dates)
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Dried fruits are highly concentrated sources of sugar, which can easily ferment in the small intestine. Those with added sugar worsen the problem by promoting bacterial overgrowth and increasing gut inflammation.
7
Honey
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Honey is high in fructose, which can ferment in the gut and lead to SIBO symptoms. Even small amounts can trigger bloating, so it is best to avoid honey and opt for alternative sweeteners that are low in fermentable sugars.
8
Alcohol (particularly beer and wine)
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Alcohol can disrupt gut motility, slow digestion, and contribute to bacterial overgrowth. Beer and wine contain fermentable carbohydrates that can worsen bloating and gas, making them particularly problematic for those with SIBO.
9
Potatoes (highly processed forms)
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Whole potatoes may be better tolerated, but processed versions such as French fries, potato chips, and instant mashed potatoes often contain additives and unhealthy fats that worsen digestion.
10
Onions
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Like garlic, onions are rich in fructans, making them highly fermentable and problematic for those with SIBO. Whether raw, cooked, or in powder form, onions can contribute to bloating and digestive distress. Even onion-infused oils may cause issues unless properly strained.
11
Sugary Foods and Artificial Sweeteners
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High-sugar foods (e.g., candy, pastries) and artificial sweeteners like sorbitol, xylitol, and mannitol can contribute to fermentation in the small intestine, leading to bloating and discomfort. These sugars can also promote the growth of harmful bacteria.
12
Sweeteners (like Sorbitol, Mannitol)
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These sugar alcohols are poorly absorbed in the small intestine and can lead to fermentation, gas, and bloating. They are commonly found in sugar-free gum, mints, and diet products.
13
Coconut (in large amounts)
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While small amounts of coconut products may be tolerated, excessive consumption of coconut milk, coconut flour, or shredded coconut can lead to bloating and fermentation due to their fiber and fat content.
14
Dairy Products
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Dairy contains lactose, which can be difficult to digest for many with SIBO, leading to bloating, diarrhea, and cramping. Even lactose-free dairy can be problematic for some individuals due to the proteins and fat content, which may slow digestion and contribute to bacterial overgrowth.
15
Beans and Legumes
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Beans and legumes (e.g., lentils, chickpeas, black beans) contain galacto-oligosaccharides (GOS), which are highly fermentable fibers that can exacerbate bloating and gas. These foods are also known to cause digestive discomfort even in those without SIBO.
16
Cabbage (raw)
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Raw cabbage contains raffinose, a complex sugar that ferments quickly in the gut, causing gas and bloating. Cooked cabbage may be slightly easier to tolerate, but it’s still high in fermentable carbohydrates.
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High-Fructose Fruits (e.g., Apples, Pears, Watermelon)
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Fruits high in fructose can overwhelm the digestive system, leading to fermentation and bacterial overgrowth in the small intestine. Apples, pears, and watermelon are particularly high in FODMAPs and should be avoided or limited.
18
Mushrooms
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Mushrooms contain polyols, a type of sugar alcohol that can be difficult to digest for those with SIBO. These compounds can lead to excessive fermentation in the small intestine, worsening bloating and discomfort.
19
Spinach (in large quantities)
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While small amounts of spinach may be tolerated, eating large portions can lead to bloating due to its fiber and oxalate content. Cooking spinach may help reduce some of its digestive effects.
20
Artificial Sweeteners (like Aspartame, Sucralose)
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Artificial sweeteners can alter gut bacteria and slow digestion, worsening SIBO symptoms. They are commonly found in diet sodas, protein bars, and sugar-free products.
21
Tomato Paste (with added preservatives)
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Tomato paste is highly concentrated and often contains added preservatives that can irritate the gut. Its acidity and fermentation potential make it problematic for those with SIBO.
22
Processed Meats
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Processed meats such as sausages, deli meats, and hot dogs often contain additives, preservatives, and unhealthy fats that can slow digestion and worsen gut inflammation. These can further contribute to bacterial imbalances in the digestive tract.
23
Apples
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Apples are high in fructose and polyols, making them one of the most fermentable fruits for people with SIBO. Eating apples can quickly lead to bloating, discomfort, and excessive gas production.
24
Processed Gluten-Free Foods
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Many processed gluten-free products contain high-FODMAP ingredients such as inulin, chicory root, and sugar alcohols that can worsen SIBO symptoms. Stick to whole, minimally processed foods instead.
25
Cauliflower (especially raw)
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Cauliflower is a cruciferous vegetable high in raffinose, a fermentable sugar that can lead to excessive bloating and gas. Cooking it may reduce some of its fermentability, but it can still cause digestive distress.
26
Garlic
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Garlic is high in fructans, a type of fermentable fiber that can feed bacteria in the small intestine, leading to excessive gas, bloating, and discomfort. Even small amounts in food can trigger symptoms, so it is best to avoid garlic in all forms, including garlic powder and garlic-infused oils (unless strained).
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Peas (e.g., Green Peas, Snow Peas)
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Peas contain both GOS and fructans, making them highly fermentable and problematic for those with SIBO. Even small servings can lead to bloating, so they should be avoided or strictly limited.
28
Soft Drinks and Fruit Juices
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Carbonated drinks introduce excess gas into the digestive system, while fruit juices contain high amounts of fructose that can feed bacteria and contribute to fermentation in the small intestine. Both can cause bloating and digestive distress.