10 Delicious SIBO Phase 1 Recipes for Gut Healing

Living with Small Intestinal Bacterial Overgrowth (SIBO) can be challenging, especially when it comes to finding delicious meals that won't trigger symptoms. The Phase 1 diet, designed to starve the problematic bacteria while nourishing your body, often feels restrictive. But healing your gut doesn't mean you have to sacrifice flavor! This collection of SIBO Phase 1 recipes proves that dietary limitations can still result in mouthwatering meals that support your healing journey.

Understanding SIBO Phase 1 Diet Basics

Before diving into recipes, it's important to understand what makes a meal SIBO Phase 1 friendly. This initial healing phase focuses on eliminating fermentable foods that feed bacterial overgrowth while providing essential nutrients to support gut repair. The diet typically restricts most carbohydrates, especially those high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols).

Key principles include focusing on quality proteins, healthy fats, and low-fermentable vegetables. While this phase is usually the most restrictive, it doesn't mean your meals have to be bland or boring. The recipes that follow demonstrate how simple ingredients can transform into satisfying dishes that support your healing journey.

Key Ingredients for SIBO Phase 1

Success on the SIBO Phase 1 diet depends on knowing which ingredients work for your body. Generally, you'll want to include lean proteins (chicken, turkey, fish), eggs, certain low-FODMAP vegetables (spinach, cucumber, zucchini, carrots), and healthy fats like olive oil and coconut oil. Many people also tolerate small amounts of certain nuts and seeds.

For those struggling to meet protein requirements during this restrictive phase, Casa de Sante's low FODMAP certified protein powders can be a game-changer. These gut-friendly formulations provide essential amino acids without the fermentable components that can trigger SIBO symptoms, making them perfect for smoothies or adding to compliant recipes.

Breakfast Recipes to Start Your Day

Herbed Breakfast Frittata

Starting your day with protein helps stabilize blood sugar and provides lasting energy. This simple yet flavorful frittata makes mornings easier while supporting your gut healing protocol.

Ingredients:

• 6 large eggs
• 2 tablespoons olive oil
• 1/2 cup spinach, chopped
• 1/4 cup fresh herbs (parsley, chives, or dill)
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 2 tablespoons water

Instructions:

1. Preheat oven to 375°F (190°C).
2. Whisk eggs with water, salt, and pepper in a bowl.
3. Heat olive oil in an oven-safe skillet over medium heat.
4. Add spinach and herbs, sautéing until spinach wilts (about 1 minute).
5. Pour egg mixture over vegetables and cook for 2 minutes until edges begin to set.
6. Transfer skillet to oven and bake for 10-12 minutes until eggs are fully set.
7. Let cool slightly before slicing and serving.

Prep Time: 5 minutes

Cook Time: 15 minutes

Yield: 4 servings

Cuisine: Mediterranean

Coconut Chia Breakfast Bowl

This simple breakfast option provides healthy fats and gentle fiber that many SIBO patients can tolerate in small amounts during Phase 1.

Ingredients:

• 1/4 cup chia seeds
• 1 cup coconut milk (unsweetened)
• 1/4 teaspoon vanilla extract (alcohol-free)
• 1 tablespoon shredded coconut (unsweetened)
• Pinch of salt
• Optional: 1 scoop Casa de Sante vanilla protein powder

Instructions:

1. Mix chia seeds, coconut milk, vanilla, and salt in a bowl.
2. Stir well and let sit for 5 minutes, then stir again to prevent clumping.
3. Refrigerate for at least 2 hours or overnight.
4. Before serving, stir in protein powder if using.
5. Top with shredded coconut and serve cold.

Prep Time: 5 minutes

Cook Time: 0 minutes (plus 2 hours setting time)

Yield: 2 servings

Cuisine: Modern

Satisfying Lunch Options

Lemon Herb Grilled Chicken Salad

This bright, flavorful salad provides lean protein and gentle vegetables that are typically well-tolerated during the SIBO Phase 1 protocol.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil, divided
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups mixed greens (arugula, spinach)
• 1 carrot, julienned
• 1 cucumber, thinly sliced

For the dressing:

• 3 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon Dijon mustard (check ingredients for compliance)
• Salt and pepper to taste

Instructions:

1. Combine 1 tablespoon olive oil, lemon juice, zest, oregano, salt, and pepper in a bowl.
2. Coat chicken breasts in the mixture and let marinate for 30 minutes.
3. Heat remaining olive oil in a grill pan over medium-high heat.
4. Cook chicken for 5-7 minutes per side until internal temperature reaches 165°F (74°C).
5. Let chicken rest for 5 minutes, then slice.
6. Whisk dressing ingredients together in a small bowl.
7. Arrange greens, carrot, and cucumber on plates, top with sliced chicken, and drizzle with dressing.

Prep Time: 10 minutes (plus 30 minutes marinating)

Cook Time: 15 minutes

Yield: 2 servings

Cuisine: Mediterranean

Nourishing Dinner Recipes

Simple Herb-Roasted Salmon

Salmon provides essential omega-3 fatty acids that help reduce inflammation while supporting gut healing. This simple preparation lets the quality of the fish shine through.

Ingredients:

• 2 salmon fillets (6 oz each)
• 2 tablespoons olive oil
• 1 tablespoon fresh dill, chopped
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon lemon zest
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet, skin side down.
4. In a small bowl, mix olive oil, herbs, lemon zest, salt, and pepper.
5. Brush the herb mixture over the salmon fillets.
6. Bake for 12-15 minutes, until salmon flakes easily with a fork.
7. Serve with lemon wedges.

Prep Time: 5 minutes

Cook Time: 15 minutes

Yield: 2 servings

Cuisine: Scandinavian

Ginger Turmeric Chicken Soup

This healing soup combines anti-inflammatory ingredients with gut-soothing properties, making it perfect for SIBO recovery days when you need something gentle yet nourishing.

Ingredients:

• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken thighs, cut into chunks
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 4 cups chicken bone broth (homemade or low FODMAP certified)
• 1 carrot, thinly sliced
• 1 cup spinach
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add chicken pieces and cook until browned on all sides, about 5 minutes.
3. Add ginger, turmeric, and cinnamon, stirring to coat the chicken.
4. Pour in bone broth and bring to a gentle simmer.
5. Add carrots and simmer for 15 minutes until chicken is cooked through and carrots are tender.
6. Stir in spinach and cook just until wilted, about 1 minute.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh parsley.

Prep Time: 10 minutes

Cook Time: 25 minutes

Yield: 4 servings

Cuisine: Asian-inspired

Simple Side Dishes

Roasted Carrots with Herbs

Carrots are one of the more SIBO-friendly root vegetables, and roasting brings out their natural sweetness without adding problematic ingredients.

Ingredients:

• 1 pound carrots, peeled and cut into sticks
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss carrots with olive oil, rosemary, salt, and pepper on a baking sheet.
3. Spread in a single layer and roast for 20-25 minutes, stirring halfway through.
4. Carrots should be tender and slightly caramelized at the edges.
5. Garnish with fresh parsley before serving.

Prep Time: 5 minutes

Cook Time: 25 minutes

Yield: 4 servings

Cuisine: European

Soothing Beverages

Ginger Turmeric Tea

This warming beverage provides anti-inflammatory benefits while being gentle on a sensitive digestive system. Many find it particularly soothing between meals.

Ingredients:

• 1-inch piece fresh ginger, thinly sliced
• 1/2 teaspoon ground turmeric
• 1 cinnamon stick
• 2 cups filtered water
• 1 teaspoon lemon juice (optional)

Instructions:

1. Combine ginger, turmeric, cinnamon stick, and water in a small saucepan.
2. Bring to a gentle simmer over medium-low heat.
3. Reduce heat to low and simmer for 10 minutes.
4. Strain into mugs and add lemon juice if desired.
5. Sip slowly while warm.

Prep Time: 2 minutes

Cook Time: 10 minutes

Yield: 2 servings

Cuisine: Ayurvedic

Supporting Your SIBO Healing Journey

While these recipes provide a solid foundation for the SIBO Phase 1 diet, healing often requires additional support. Many patients find that digestive enzymes can help break down foods more efficiently, reducing the burden on a compromised digestive system. Casa de Sante offers specialized digestive enzymes formulated specifically for SIBO and IBS patients that can be taken with meals to enhance nutrient absorption and reduce discomfort.

Additionally, once you've progressed in your healing journey, carefully selected probiotics and prebiotics can help restore balance to your gut microbiome. Casa de Sante's gut-friendly probiotic and prebiotic formulations are designed with SIBO patients in mind, using strains that support gut health without aggravating symptoms.

Remember that healing from SIBO is highly individual. Some may need to modify these recipes further based on personal tolerances, while others might be ready to incorporate additional ingredients. Working with a healthcare provider who understands SIBO is crucial for personalizing your approach. For those seeking additional guidance, Casa de Sante offers personalized meal plans that can be tailored to your specific stage of healing and food sensitivities.

With patience, persistence, and delicious recipes like these, the restrictive nature of the SIBO Phase 1 diet becomes more manageable. Focus on what these foods are doing for your healing rather than what you're temporarily giving up, and you'll be well on your way to restored gut health and expanded food freedom in the future.