SIBO Specific Diet Food Guide

By Dr. Allison Siebecker. Adapted by Dr. Catheryn Eichman.

Vegetables
Less Fermentable More Fermentable

SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"

Low FODMAP Moderate FODMAP High FODMAP
Artichoke hearts* 1/8c Avocado 1/4th Asparagus 4 spears Bean sprouts
Avocado 1/8th Asparagus 1 spear Artichoke Corn
Bamboo shoots Artichoke hearts* 1/4 cup Avocado, whole Okra
Beet 2 slices Butternut squash 1/2 cup Beet 4 slices Potato, white/all colors
Bok choy 1 cup/85g Broccoli <1 1/2 cup Bok choy 1 1/2cup * Sweet potato 1/2 cup
Broccoli 3/4 cup Cabbage >1 cup Broccoli 1 cup Seaweeds
Brussels sprouts 2 each Green beans 25 each Brussels Sprouts 6 each Turnip
Cabbage 1 cup/98g Leek 1/2 each/42g Savoy cabbage 1 cup Taro
Savoy cabbage 1/2 cup Parsnip Cauliflower Water chestnut
Carrot Chili pepper 40g Celery * Yam
Celery root/celeriac Peas, green 1/3 cup Fennel bulb >1 cup Yucca
Chives Tomato soup/juice Fennel leaves >3 cups Canned vegetables
Cucumber Tomato, sun dried 2T/15g Garlic Starch (arrowroot, corn,
Eggplant Savoy cabbage 3/4 cup Green beans 35 each potato, rice, tapioca)
Endive Spinach >1 1/2 cups Jerusalem artichoke
Fennel bulb 1/2 cup Zucchini >3/4 cup Leek 1 each/84g
Green beans 15 each Mushrooms
Leafy greens Onions
Spinach 1 1/2 cup Peas, green 1/2 cup
Olives Snow peas 10 pods
Peas, green 1/4 cup Scallions, white part
Bell peppers, all colors Shallot
Chili peppers 11cm/28g Sugar snap peas
Radicchio 12 leaves Zucchini >3/4 cup
Radish
Rutabaga
Scallion, green tops only
Snow peas 5 pods
Squash: butternut, kabocha,
pumpkin-1/4 c,
yellow/zucchini 1/2 cup
Tomato
Note: The orange column represents foods with the highest FODMAP content. The red column indicates
foods that are not compliant on the Specific Carbohydrate Diet (SCD), but may be allowed on the low FODMAP diet.
*The foods in the red column may be permitted if energy/calorie intake is insufficient.
Please check with Dr. Cat before implementing foods from the red column.
Please pay attention to serving sizes. Serving sizes are per meal, not per day.
SIBO Specific Diet: Food Guide

Fruits
Less Fermentable More Fermentable
SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"
Low FODMAP Moderate FODMAP High FODMAP
Banana, green kind only Cranberry 1 tbsp Apple Plantain
Blueberry 1/4 cup Cherries 3 each Apricot Commercial jam/jelly
Citrus: lemon, lime, Grapefruit 1/2 each Berries: cranberry 2 tbsp,
orange, tangelo, tangerine Longon 10 each blueberry >80, blackberry,
Current, dried 1 tbsp Lychee 5 each raspberry >50 each
Dragon fruit Honeydew melon >1/2 cup Cherries 6 each
Durian Passion fruit >4 pulps Grapefruit 1 each
Grapes Pineapple, dried 1 slice Current, dried 2 tbsp
Guava Rambutan 4 each Custard apple
Kiwi Dates, dried
Longon 5 each Fig, dried
Melon: cantaloupe, rock, Mango *
honeydew 1/2 cup Nectarine
Papaya Papaya, dried
Passion fruit 4 pulps Peach
Pineapple Pear
Pomegranate 1/4 cup Persimmon
Prickly pear Plum
Rambutan 2 each Pomegranate 1 each
Raspberry 30 berries Prunes
Rhubarb Raisins
Strawberry 10 berries Tamarillo *
Homemade jam or jelly Watermelon
(no pectin or sugar) Canned fruit in high
FODMAP fruit juice

Note: Fruit juices are allowed from low FODMAP (green column) fruit sources. Examples of these are orange,
pomegranate, pineapple, strawberry, lemon, lime, and cranberry juice. However, juice should always be
consumed in moderation.
Eat no more than 1 serving of fruit per meal. Examples are 1 small banana, 1 medium orange, or 1 cup
of berries
SIBO Specific Diet: Food Guide

Legumes/Beans
Less Fermentable More Fermentable
SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"
Low FODMAP Moderate FODMAP High FODMAP
Chickpeas, 1/4 cup Black beans, 1/4 cup Bortolli/cranberry Butter beans
Lentil, brown 1/2 cup Chickpeas, 1/2 cup Kidney beans Cannellini beans
Lentil, green/red 1/4 cup Lentil, green/red 1/2 cup Lima beans, 1/2 cup Fava/faba beans
Lima beans, 1/4 cup Lima beans, 1/3 cup Navy/white beans Pinto beans
Baked beans Soy beans
Split peas

Note: Legumes should be canned and rinsed thoroughly before consuming. If you cannot find canned legumes,
they should be be soaked for 12 hours or overnight and boiled, drained, and then rinsed before consuming.

Nut/Seeds
Less Fermentable More Fermentable
SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"
Low FODMAP Moderate FODMAP High FODMAP
Almonds 10 each (limit) Chia seeds > 2tbsp Almonds 20 nuts Coconut milk with
Almond flour 1/4 cup Chestnuts 20 Almond flour 1/2 cup thickeners
Coconut flour 1/4 cup Flaxseed 1.5 tbsp Cashews Seed flour
Chia seeds 2 tbsp Hazelnuts 20 nuts Flaxseeds >2 tbsp
Flaxseeds <1 tbsp Pecans 40 nuts Hazelnuts 80 nuts/100g
Hazelnuts 10 nuts Walnuts 30 nuts Pine nuts 8 tbsp/100g
Hemp seeds 2 tbsp Pistachios
Macadamia 20 nuts/40g Pumpkin seeds 100g
Peanuts 32 nuts Sesame seeds 100g
Pecans 10 nuts Sunflower seeds 100g
Pine nuts 1 tbsp
Pumpkin seeds 2 tbsp
Sesame seeds 1 tbsp
Sunflower seeds 1 tbsp
Walnuts 10 nuts
Note: 1 tbsp of almond butter is permissible.
SIBO Specific Diet: Food Guide

Dairy
Less Fermentable More Fermentable
SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"
Low FODMAP Moderate FODMAP High FODMAP
Butter Cream-lactose free Cheese: cream cheese, Same foods in orange
Cheese: aged 1+ months: Lactose-free yogurt cottage cheese, feta, column
(cheddar, brie, parmesan, Lactose-free milk goat cheese, mozzarella,
camembert) ricotta
Dry curd cottage cheese, Kefir (commercial)
yogurt cheese/labneh Cream
Ghee Sour cream (commercial)
Coconut yogurt Yogurt (commercial)

Note: Dairy-free milk substitutes such as almond milk and coconut milk are permitted in moderation, at 1 cup per
serving

Protein/Meats

Less Fermentable More Fermentable

SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"
Low FODMAP Moderate FODMAP High FODMAP

Bacon without sugar Bacon with sugar Bacon with HFCS Deli/processed meats with
Broth, homemade with Broth made from cartilage sugar, carrageenan,
meat or marrow bones nitrates, and additives
Beef
Eggs
Fish
Game
Lamb
Pork
Poultry
Shellfish
Organ meats
SIBO Specific Diet: Food Guide

Fats
Less Fermentable More Fermentable
SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"
Low FODMAP Moderate FODMAP High FODMAP
Bacon fat
Butter
Coconut oil
Cod liver oil/fish oil
Duck fat
Garlic-infused oil
Ghee
Lard/tallow
Medium chain triglycerides
(MCT oil)
Olive oil
Palm oil
Vegetable oils: avocado,
flax, grapeseed, hemp,
pumpkin seed, sesame,
sunflower, walnut

Sugars/Sweeteners
Less Fermentable More Fermentable
SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"
Low FODMAP Moderate FODMAP High FODMAP
Honey 1/2 tsp Honey 1 tsp Agave Barley malt syrup
Maple syrup 2 tbsp Coconut sugar 2 tsp Coconut sugar 3 tsp Brown rice syrup
Stevia, pure: no inulin or Fructose, powdered Cane sugar
sugar alcohols Honey 1 tbsp Sucrose (table sugar)
Coconut sugar 1 tsp High-fructose corn syrup Sucralose
Molasses
Pylols: isomalt, erythritol,
mannitol, sorbitol, xylitol
anything ending in -ol

Note: Consume no more than 2 tbsp honey per day.

SIBO Specific Diet: Food Guide
Seasonings/Condiments
Less Fermentable More Fermentable
SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"
Low FODMAP Moderate FODMAP High FODMAP
All spices (except onion Chicory root Cocoa/chocolate
and garlic Garlic, fresh or powder Carrageenan
Coconut aminos Gums/thickeners Soy sauce/Tamari
Garlic-infused oil Onion, fresh or powder Vinegar: balsamic
Ginger, fresh and dried Sauces or marinades with
Mayonnaise HFCS
Mustard, garlic-free
Pickles/relish, no sugar or
garlic
Tabasco (McIlhenny Co)
Wasabi, pure
Vinegars: apple cider,
distilled/white, white wine,
red wine
Note: FODY brand foods makes seasonings and condiments without garlic/onion. Garlic-infused oil is permitted,
but raw or dried garlic is not permitted.

Beverages
Less Fermentable More Fermentable
SCD "Legal" SCD "Legal" SCD "Legal" SCD "Illegal"
Low FODMAP Moderate FODMAP High FODMAP
Almond milk, 1 cup Tea: green <2 cups/day Almond milk with thickeners Coffee substitutes
Coconut milk, 1 cup Seltzer water Fruit juice from high Chicory root
Coffee 1 cup/day (weak) Carbonated beverages FODMAP fruits Soda
Cranberry juice, pure (unsweetened, no soda) Orange juice 1 cup Licorice tea
Orange juice, fresh 1/2 cup Light gold rum Pau d'arco
Fruit juice from low Tea: chamomile, fennel, Beer
FODMAP fruits 1/3cup chicory, licorice, and Brandy
Tea: black (weak), ginger, dandelion tea Hard cider
green, mint, chai, Liqueurs/cordials
Yerba mate, oolong, Sherry
rose hip, rooibos, hibiscus Tequila
Water Wine: dessert, sweet, port,
Alcohol: gin, vodka sparkling, sake
whiskey, bourbon, red
and white wine (<1 glass)
Note: Fruit juice and alcohol should be consumed in moderation. It is still recommended you limit alcohol consumption.
The serving size of almond and coconut milk is 1 cup per serving.