10 Delicious Cedars-Sinai SIBO Diet Recipes for Digestive Health

Living with Small Intestinal Bacterial Overgrowth (SIBO) can make mealtime feel like navigating a minefield. The Cedars-Sinai SIBO diet, developed by renowned gastroenterologists, offers a structured approach to managing symptoms while still enjoying delicious food. This specialized eating plan focuses on reducing fermentable foods that can trigger uncomfortable digestive symptoms while providing proper nutrition for healing.

The following recipes are designed specifically to align with SIBO dietary guidelines while delivering maximum flavor. Each dish is crafted to minimize digestive distress while supporting gut health recovery. For those with particularly sensitive systems, incorporating a professional-grade digestive enzyme supplement can further enhance comfort and nutrient absorption.

Understanding the Cedars-Sinai SIBO Diet Basics

Before diving into recipes, it's important to understand the foundation of the Cedars-Sinai approach to SIBO management. This diet typically limits fermentable carbohydrates, particularly FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), which can feed bacterial overgrowth in the small intestine and trigger symptoms like bloating, gas, and abdominal pain.

The diet emphasizes lean proteins, low-FODMAP vegetables, certain fruits, and gluten-free grains. While restrictive in some ways, with creative recipe development, you can still enjoy varied and satisfying meals that support digestive healing rather than triggering symptoms.

Many patients find that implementing the Cedars-Sinai approach requires a significant adjustment period. The initial elimination phase typically lasts 2-4 weeks, during which strict adherence is crucial to accurately assess symptom improvement. During this phase, keeping a detailed food and symptom journal can provide invaluable insights into your personal triggers and tolerance levels. Remember that this diet is intended as a therapeutic intervention rather than a permanent lifestyle—the goal is to heal the gut environment sufficiently to eventually reintroduce a wider variety of foods.

Timing of meals also plays an underappreciated role in SIBO management. The migrating motor complex (MMC), which acts as your digestive system's cleaning crew between meals, requires 3-4 hours of fasting to complete its cycle. Many gastroenterologists at Cedars-Sinai recommend spacing meals appropriately and avoiding constant snacking to support this natural cleansing mechanism, which helps prevent bacterial buildup in the small intestine.

Key Principles for SIBO-Friendly Cooking

Successful SIBO diet cooking relies on understanding a few fundamental principles. First, portion control matters significantly—even "safe" foods can trigger symptoms in large quantities. Second, individual tolerance varies widely, so personal experimentation is essential. Finally, proper digestion begins before food even reaches your stomach, which is why thorough chewing and relaxed eating environments are crucial components of the overall approach.

For those following specialized diets like Paleo or Keto while managing SIBO, digestive support becomes even more important. Many find that a comprehensive enzyme complex, such as Casa de Sante's low FODMAP certified digestive enzymes, provides additional support by helping break down proteins, carbohydrates, and fats more efficiently, reducing the digestive burden during the healing process.

Breakfast Recipes to Start Your Day Right

Breakfast sets the tone for digestive comfort throughout the day. These morning recipes provide sustained energy without triggering SIBO symptoms.

Quinoa Breakfast Bowl with Berries

This simple yet nourishing breakfast combines protein-rich quinoa with gentle, low-FODMAP fruits for a balanced start to your day.

Cook ½ cup rinsed quinoa in 1 cup water until fluffy. Top with a small handful of fresh blueberries and sliced strawberries (both low-FODMAP in moderate portions). Drizzle with a teaspoon of pure maple syrup and add a sprinkle of cinnamon. For added protein, include a tablespoon of ground flaxseed or chia seeds. This breakfast provides sustained energy without overloading your digestive system first thing in the morning.

Spinach and Egg Muffins

These portable breakfast options are perfect for busy mornings and can be made in advance for the week ahead.

Whisk together 6 eggs with ¼ cup lactose-free milk. Fold in 1 cup chopped fresh spinach, 2 tablespoons chopped chives, and ¼ cup diced bell peppers. Season with salt and pepper to taste. Pour the mixture into a greased muffin tin and bake at 350°F for 20-25 minutes until set. These protein-packed muffins provide essential nutrients while being gentle on sensitive digestive systems.

Satisfying Lunch Options

Midday meals should provide sustained energy without causing afternoon digestive discomfort. These lunch recipes offer balanced nutrition while adhering to SIBO-friendly guidelines.

Lemon Herb Grilled Chicken Salad

This refreshing salad combines lean protein with crisp, low-FODMAP vegetables for a satisfying lunch that won't weigh you down.

Marinate chicken breast in a mixture of lemon juice, olive oil, and fresh herbs like rosemary and thyme for at least 30 minutes. Grill until cooked through, then slice. Arrange over a bed of mixed greens, cucumber slices, and cherry tomatoes (limit to 5 for lower FODMAP content). Dress with a simple vinaigrette made from lemon juice, olive oil, and a pinch of salt. The protein from the chicken paired with the fiber from the vegetables creates a balanced meal that supports digestive comfort.

Soothing Carrot Ginger Soup

This warming soup offers anti-inflammatory benefits while being gentle on the digestive system—perfect for days when symptoms feel more pronounced.

Sauté 1 tablespoon grated ginger in 1 tablespoon olive oil until fragrant. Add 4 cups chopped carrots and 3 cups chicken or vegetable broth (ensure it's onion and garlic-free for SIBO compatibility). Simmer until carrots are tender, then blend until smooth. Season with salt and a small pinch of turmeric for additional anti-inflammatory benefits. The combination of ginger and carrots provides soothing properties while delivering essential nutrients in an easily digestible form.

Dinner Recipes That Won't Disrupt Sleep

Evening meals should satisfy hunger without triggering overnight digestive distress. These dinner options are designed to be gentle yet satisfying.

Herb-Roasted Salmon with Lemon

This omega-rich main dish provides essential fatty acids that can help reduce inflammation while being easy to digest.

Place a 6oz salmon fillet on a parchment-lined baking sheet. Drizzle with olive oil and sprinkle with fresh dill, parsley, salt, and pepper. Add thin lemon slices on top. Bake at 375°F for 12-15 minutes until just cooked through. Serve with steamed carrots and zucchini seasoned simply with salt and a touch of olive oil. The healthy fats in salmon support overall gut health while providing a satisfying dinner option.

For those with sensitive digestive systems, taking a comprehensive digestive enzyme supplement before meals containing protein and fat can significantly improve comfort. Professional-grade enzyme blends containing protease enzymes (for protein) and lipase (for fat) help break down these nutrients more efficiently, reducing the likelihood of discomfort after eating protein-rich meals like salmon.

Turkey and Rice Stuffed Bell Peppers

This complete meal-in-one option provides lean protein, complex carbohydrates, and vegetables in perfect portion control.

Brown 1 pound ground turkey with 1 tablespoon each of dried oregano and basil. Mix with 2 cups cooked white rice (easier to digest than brown) and 1 cup diced tomatoes (limit portion for FODMAP concerns). Cut 4 bell peppers in half lengthwise, remove seeds, and fill with the turkey mixture. Bake at 350°F for 25-30 minutes until peppers are tender. The combination of lean protein and properly cooked rice creates a meal that satisfies hunger while supporting digestive comfort.

Simple Side Dishes and Accompaniments

Complementary side dishes can round out meals while adding variety to your SIBO diet plan. These options pair well with many main courses.

Roasted Root Vegetables

This versatile side dish can be adapted based on seasonal availability and personal tolerance levels.

Dice 2 cups of SIBO-friendly root vegetables like carrots, parsnips, and turnips into uniform pieces. Toss with 2 tablespoons olive oil, 1 teaspoon dried rosemary, and salt to taste. Spread on a baking sheet and roast at 400°F for 25-30 minutes, stirring halfway through. The roasting process makes these vegetables easier to digest while bringing out their natural sweetness.

Cucumber and Mint Salad

This cooling side dish pairs particularly well with spiced main courses and offers probiotic benefits when properly prepared.

Thinly slice 2 cucumbers and toss with 2 tablespoons chopped fresh mint, 1 tablespoon olive oil, and 1 tablespoon lemon juice. For a probiotic boost that supports gut health, add 2 tablespoons lactose-free yogurt. Season with salt to taste and refrigerate for 30 minutes before serving to allow flavors to meld. The combination of cucumber and mint creates a refreshing side that aids digestion naturally.

Snacks and Small Bites

Strategic snacking can help maintain blood sugar levels and prevent excessive hunger that might lead to digestive distress. These options provide nutrition without triggering symptoms.

Pumpkin Seed Energy Bites

These no-bake treats provide sustained energy and important nutrients in a convenient package.

In a food processor, combine 1 cup pumpkin seeds, ½ cup unsweetened shredded coconut, 2 tablespoons maple syrup, and 1 tablespoon coconut oil. Pulse until mixture holds together when pressed. Roll into 1-inch balls and refrigerate for at least 30 minutes before enjoying. The healthy fats and protein in these bites provide lasting energy without spiking blood sugar levels.

Digestive Support Strategies Beyond Diet

While following the Cedars-Sinai SIBO diet is fundamental to managing symptoms, additional support strategies can enhance results. Proper meal timing, thorough chewing, and stress management all play crucial roles in digestive health.

Optimizing Nutrient Absorption

Even the most carefully prepared SIBO-friendly meals can sometimes cause discomfort for those with sensitive digestive systems. Many individuals find that supplementing with a professional-grade enzyme complex significantly improves their comfort and nutrient absorption. Products like Casa de Sante's digestive enzyme complex, which contains 18 targeted enzymes including dual proteases, amylase, lipase, and lactase, can help break down difficult-to-digest foods more efficiently.

These comprehensive enzyme formulations are particularly valuable for FODMAP-sensitive individuals and those following specialized diets like Paleo or Keto. By taking 1-2 capsules at the beginning of meals, many find they can enjoy a wider variety of foods with greater comfort, which is especially important during the restrictive phases of SIBO treatment.

The journey to digestive health through the Cedars-Sinai SIBO diet doesn't mean sacrificing flavor or enjoyment of food. With these ten delicious recipes and appropriate digestive support, you can nourish your body while supporting your gut healing process. Remember that individual tolerance varies, so personal experimentation remains key to finding your optimal approach to SIBO management.