SIBO Starter Kit includes:

1. Top 10 Tips for any SIBO Diet

2. Trader Joe’s SIBO Friendly Grocery List
3. Costco SIBO Friendly Grocery List
4. One Week SIBO Friendly Menu
5. 5-Day Food Diary Form

By Kristy Regan, MScN

VitalfFoodTherapeutics.com
925.202.8646
Top 10 SIBO Diet Tips:
1. Keep a food diary, using a notebook or the form in this packet. Note what you’re eating, portion
sizes, bowel movements, your mood, stress, and energy level. Writing down this information will
help you and your Nutritionist note connections with your symptoms, lifestyle and diet. Keep in
mind that you don’t want it to produce too much anxiety or a feeling of disordered eating so it’s
fine to keep a food diary for a short time.

2. If you’re losing too much weight, eat more often and consume carbs and fats together at each
meal. Try drinks with honey simple syrup. White rice or peeled white potato can also be eaten by
some people and can support weight retention. Test small amounts (starting at 1/8 cup) of potato
or rice to see if it’s tolerated.

3. If losing weight isn’t an issue, wait four to five hours in between meals. This helps your digestion
because a “cleansing wave” from the MMC (migrating motor complex) will make a sweep of your
small intestine and push any non-digestible materials into the large intestine. If you’re feeling
like you need to eat, do so. Experiencing hunger in between meals is normal and healthy but you
shouldn’t feel light headed or weak.

4. Practice self-care. Even though SIBO doesn’t always “show” like a broken leg, your body is
working extra hard to deal with the illness. It’s important to take extra time for self-care,
particularly practices that may help calm your nervous system. Examples include exercise,
baths, meditation, walking, tai chi, or writing.

5. Incorporate food hygiene. Eat slowly and chew your food really well. Put your fork down in
between bites. Incorporate a gratitude practice before meals. Smelling and cooking food is part
of the digestion process, so cooking at home is helpful.

6. Keep your diet as diverse as possible. It’s easy to get scared of eating and limit your foods to the
ones that give you few symptoms. But it’s important to have a diverse diet so you don’t become
intolerant to the few foods you’re eating. Remember, it’s unlikely that a diet will keep you 100%
symptom free. Shoot for manageable symptoms.

7. Test new foods and remove problem foods as needed. Some problem foods for people can
include eggs, dairy, coconut, nuts, raw fruits and vegetables. SIBO is different for each person.
It can be a tedious process but it is very helpful to get to know your food tolerances better.
Taking a food intolerance (IgG) test may provide insight. Food intolerances will likely change
over time after healing has occurred. If you’re having a hard sorting out what is still causing
symptoms, seek help from a nutritionist.

8. Ask for and accept support. Accept help your family, your friends and from medical and health
professionals. It can be hard to be the person in need but others will likely want to help if you let
them know how. It can also be helpful to hire a short-term personal chef or see if a local meal
delivery service will cater to your needs.

9. If you’re on a fairly restricted diet, take snacks/meals with you when you’re not sure how long
you’ll be out. Better to have them and not need them, then to be without.

10. If the diet is helping, GREAT! If it’s causing more stress and not relieving your symptoms, you
may need to switch diets. Don’t get to boxed in with a specific diet if it’s not working – you have
choices!
 Trader Joe’s SIBO Diet Friendly Grocery List
This list includes processed products that have listed ingredients that are compatible with the low
FODMAP (LFD) and SIBO Specific Food Guide (SSFG). It does not account for unlisted ingredients that
are under 2% of the total product. Be sure to double check ingredient labels. It’s important to test
products to see what works best for you. Don’t see a product you recommend? Contact us and we’ll add
it to the list! Prices and product availability will vary per location. The prices listed are as of spring 2018
and will be updated periodically.

DRINKS  Steamed lentils $3.29

 Individual cold brew coffees $1.79
 Herbal tea (see Monash low FODMAP DELI
app) price varies  Hard cheese, aged 30+ days
 Cold brew coffee concentrate $9.99  Greek olive medley $3.99
 Match green tea powder 6.99  Prosciutto (check labels, should only
contain pork and salt) $4.99-6.49
FROZEN FOODS
 Frozen red, yellow and green bell CANNED & PACKAGED PRODUCTS
pepper strips $1.99  Various raw & roasted/salted nuts
 Frozen organic broccoli florets $1.99  Dijon mustard with white wine $1.69
 Frozen organic green beans $1.99  Capers $2.49
 Frozen organic spinach $1.99  Canned artichoke hearts $2.29
 Frozen carrot spirals $2.99  Organic pitted Kalamata olives (jar)
 Frozen organic strawberries $2.69 $2.99
 Frozen blueberries $2.99  Jumbo pitted Kalamata olives (jar) $2.99
 Frozen organic raspberries $3.69  Marinated olive duo (plastic) $1.79
 Frozen pineapple tidbits $1.79  Just a handful manzanilla olives $.99
 Frozen shrimp, medium $7.99  Organic coconut milk (no gums) $1.69
 Frozen seafood blend $7.99  Organic reduced fat coconut milk (no
gums) $1.29
REFRIGERATED PRODUCTS  Coconut oil, $4.99
 Various salad mixes $1.99 and up  Ghee, $3.99
 Micro greens $2.49  Garlic olive oil $3.99
 Pre-shredded cabbage $1.99  Olive oils, various
 Pre-shredded carrots $.99  Wild caught sardines in water $1.39
 Pre-cut up fruit $3.49-$3.99  Wild caught skinless & boneless
sardines in olive oil $2.49
 Cage free hard boiled eggs $2.99
 Albacore solid white tuna $1.69
 Wild sockeye smoked salmon $6.49
 Wild pink salmon $2.99
 Just lightly seasoned chicken 6.99
 Anchovies $1.59
 Grilled white meat chicken $5.49
 Jalapeno pepper hot sauce $2.29
 Roasted Brussels sprouts $3.29
 Organic salted/unsalted peanut butter
 Steamed/peeled baby beets $2.29
$3.49
 Fully cooked grass fed beef sirloin roast
 Creamy salted/unsalted peanut butter
10.99 per lb
$1.99
 Fully cooked pork belly $6.49
 Raw almond butter $5.99
 Costco SIBO Diet Friendly Grocery List
This list includes processed products that have listed ingredients that are compatible with the low
FODMAP (LFD) and SIBO Specific Food Guide (SSFG). It does not account for unlisted ingredients that
are under 2% of the total product. Be sure to double check ingredient labels. It’s important to test
products to see what works best for you. Don’t see a product you recommend? Contact us and we’ll add
it to the list! Prices and product availability will vary per location. The prices listed are as of spring 2018
and will be updated periodically.

CANNED & PACKAGED PRODUCTS FRUITS & VEGETABLES

 Kirkland clover honey 80oz $12.49  Pineapple $2.99
 Adam’s Natural crunchy peanut butter 80oz  Kiwi 2lb $6.99
$8.99
 Organic romaine hearts 6 $3.99
 Kirkland organic creamy peanut butter
 Organic baby spinach 1lb $3.99
2/28oz $9.99
 Kirkland almond butter 27oz $7.49  Broccoli florets 3lb $4.99
 Organic whole bean coffee 3lb $17.49  Cocktail cucumbers 1.5lb $4.99
 Decaf whole bean coffee 2lb $11.49  Organic carrots 10lb $4.99
 Autumn’s Gold grain free granola 20oz  Raspberries 10oz $3.99
$9.99  Lemons 5lb $7.99
 Kirkland 100% grape juice 2/96oz $5.99  Limes 5lb $7.99
 Kirkland almonds 3lb $12.99  Oranges 13lb $12.49
 Kirkland organic almonds 1.7lb $13.39  Cantaloupe 2 $4.99
 Kirkland walnuts 3lb $15.89
 Kirkland pecans 2lb $14.99 REFRIGERATED PRODUCTS
 Kirkland organic pine nuts 1.5lb $19.99  Organic chicken wings $2.99 per lb
 Mariani sliced almonds 2lb $7.99  Organic whole chicken $1.99 per lb
 Kirkland extra virgin olive oil liter $13.99  Organic ground beef $4.99 per lb
 Kirkland organic coconut oil 84oz $16.99  Citterio Prosciutto di Parma 12oz $11.99
 Chosen Foods avocado oil 1liter $9.99  Variety of aged cheese – various prices
 Chosen Foods avocado oil mayo 24oz  Organic eggs 2doz $6.39
$7.99
 Organic hard boiled eggs 2/2doz $8.99
 Kirkland almond flour 3lb $11.59
 Kerrygold salted butter 1.5lbs $8.99
 Star capers 25oz $5.69
 Farmer’s applewood bacon 2/2lb $17.39
 Kirkland organic diced tomatoes 8/14.5oz
$6.49  Hempler’s uncured bacon 2/1.5lb $14.59
 Kirkland organic tomato paste 12/6oz $6.79
 SeaWatch chopped clams 2/51oz $17.99 FROZEN FOODS
 Season sardines in olive oil 6/4.4oz $9.99  Wild sockeye salmon 3lb $32.99
 Kirkland wild sockeye salmon 3/6oz $10.89  Wild mahi mahi 3lb $27.99
 Kirkland wild pink salmon 6/6oz $12.99  Wild Alaskan cod 2lb $15.49
 Wild planet albacore tuna 6/5oz $14.99  Organic blueberries 3lb $9.89
 Pineapple chunks 4lb $7.99
OTHER  Organic broccoli 4lb $6.89
 Dr. Teal’s epsom salt 2/6lb bags $7.99
 SIBO Friendly 2018 Spring/Summer Menu
This menu is compatible with the SIBO Specific Food Guide by Dr. Siebecker and the
Monash University Low FODMAP diet.

Monday Breakfast: Coconut Ginger Kiwi Smoothie, Breakfast Sausage

Lunch: Sparkling Limeade, Chicken Salad
Dinner: Sauteed Radishes with Thyme & Salmon with Butter, Lemon &
Thyme
Snack/Dessert: Custard
Tuesday Breakfast: Apple Cider Vinegar & Ginger Tea, 24 Hour Yogurt with
clover honey and blueberries, 2 pieces bacon
Lunch: Jasmine Lime Cooler, Zucchini Broccoli Pancakes & Summer
Veggie Soup
Dinner: Buffalo Chicken Wings with Probiotic Ranch Dressing, Fruit
Salad with Cilantro Lime Dressing
Snack/Dessert: Olives, aged cheese, grapes
Wednesday Breakfast: Choco-Banana Smoothie Bowl
Lunch: Apple Cider Vinegar Drink, Garlic Parmesan Chicken Wings &
leftover Summer Veggie Soup
Dinner: Celeriac Fries with Zesty Dipping Sauce, Nutrient Dense
Burger
Snack: Low FODMAP Bone Broth
Thursday Breakfast: Butter Coffee, Nut butter pancakes with blueberry compote
Lunch: Curried Carrot Soup & Kale Chips
Dinner: Simple Roast Chicken, Coconut Carrot Puree
Snack: Pecan Butter Blondies
Friday Breakfast: Coffee with Coconut Milk, Carrot Muffins & Breakfast
Sausage
Lunch: Zucchini noodles with leftover chicken and Spinach Pesto
Dinner: Grilled pork chop with Tapenade & Warm Strawberry Balsamic
Salad
Snack: Strawberry Gummies, Matcha Green Tea Gummies
Saturday Breakfast: Zucchini Muffins with Blueberry Compote, Pineapple
Honeydew Mint Smoothie
Lunch: Steak with Hollandaise Sauce & Mediterranean Zucchini Salad
Dinner: Yogurt Marinated Chicken, Tangy Red Cabbage
Snack: Coconut Fat Bombs
Sunday Breakfast: Strawberry Tangerine Smoothie Bowl
Lunch: Leftover Mediterranean Zucchini Salad & Succulent Sole
Dinner: Ginger Lemon Chicken, Garlic Bacon Green Beans
Snack: Rhubarb Basil Smoothie

Created by Kristy Regan, Vital Food Therapeutics, 2018

*It is recommended to wait, if possible, for at least four hours in between meals so that the Migrating Motor Complex (MMC) can create a
“cleaning wave” in the small intestine. Because of blood sugar or other issues, that may not be possible for everyone. Check with your
doctor or health care provider for more information. What’s important is to differentiate between feeling a normal healthy feeling of hunger
between meals and a feeling of hunger that needs more attention.

Please note that these are menu ideas only and shouldn’t be construed as medical advice. Choose the amount of calories and diet that’s
right for you.
5-Day Diet Diary

Name

Dates

The purpose of this diet diary is to provide you and your practitioner with a record of your eating
habits over several days. You will not be judged or graded on what you eat, this diary is used to
as a way to help and support you. List food, drinks, and amounts. Under Bowel movements, list
the time and quality of bowel movements (see Bristol stool chart for reference). Under notes, list
any symptoms such as mood changes, headaches, fatigue, bloating, etc. as well as any self-care
for the day (such as exercise, meditation, etc.).

Breakfast Lunch Dinner Snacks Bowel Notes

Movements
Day 1

Day 2

Day 3

Day 4

Day 5