What is SIBO?
Small intestinal bacterial overgrowth (SIBO) is a condition where the small intestines of affected individuals have higher concentrations of bacteria, relative to people without the disorder. The excess bacteria seem to decrease the amount of nutrients absorbed from food, damage the lining of the small intestine, and produce toxins that can pass into the blood. Many of the symptoms of SIBO, such as nausea, abdominal pain, and altered bowel habits, are similar to irritable bowel syndrome (IBS), and some people with IBS may also have SIBO.
Diet for SIBO
Many people suffering from SIBO will see improvement in their symptoms by following a diet low in FODMAPs and eliminating their trigger foods. FODMAPs are different forms of carbohydrates that are poorly absorbed in the small intestine and particularly affect people with SIBO and IBS. These carbohydrates tend to ferment in the gut by the bacteria which produces gas and cause significant discomfort, abdominal pain as well as other gut symptoms.
Learning about the low FODMAP diet and making changes in how you cook and what you can eat can be overwhelming, especially in the beginning. When it comes to breakfast, many of the traditional foods are high in FODMAPs (ie. Milk, cereal, toast, muffins, pancakes, smoothies). In this blog post, we present 4 easy low FODMAP breakfast alternatives to jumpstart your day!
SIBO Diet Breakfast Ideas
Bring sunshine to the start of your day by enjoying a beautiful, layered breakfast parfait. Using a small mason jar or drinking glass, alternate ½ cup plain lactose-free yogurt or coconut yogurt with pre-made chia pudding, topped with low FODMAP fruits (ie. Strawberries, grapes, kiwis, pineapples) and grain free granola.
To make chia pudding – mix 2 Tbsp chia seeds with ½ cup of your choice of low FODMAP milk alternative (ie. Almond milk, coconut UHT milk, soy milk made from ‘hulled’ soybeans, hemp milk) and 1 scoop of Casa de Sante low FODMAP certified protein powder. Stir well and place in the fridge for at least 2 hours for it to thicken, add maple syrup to taste.
Scrambled Tofu with Salsa
For the vegetarians out there who enjoy a warm breakfast, have you tried scrambled tofu? Tofu is very versatile and 2/3 cup (170g) of drained, firm tofu is low FODMAP. It is a good source of protein, calcium, iron, and zinc, giving you a nutritious start to your day! Tofu will take on the flavor of the low FODMAP veggies and seasoning that you are cooking it with and pairs very well with Casa de Sante low FODMAP salsa on the side. Simply crumble and stir-fry your tofu along with your favorite spices – add a little bit of turmeric to make it resemble scrambled eggs!
Protein Buckwheat Pancakes
Although buckwheat sounds like it belongs to the wheat family, buckwheat is not actually related to wheat and is thus gluten-free. Buckwheat is low FODMAP in small servings (3/4 cup cooked) and is a great alternative to regular flour in baking. It is a whole grain and contains prebiotic properties, rich in protein, soluble fiber, minerals, and antioxidants. Add in 2 scoops of Casa de Sante low FODMAP certified protein powder in the batter to boost your protein intake. Serve with maple syrup and low FODMAP fruits on the side.
Start the day with a delicious breakfast wrap - Easy to make, loaded with nutrition, and best of all these are freezer-friendly! To make, cook your choice of protein (ie. ground beef, turkey, chicken, egg, bacon, tofu) and low FODAMP veggies with Casa de Sante low FODMAP taco seasoning and let it cool down. Assemble your breakfast wrap: protein, veggies, and top with Casa de Sante low FODMAP salsa and cilantro. Enjoy!