SIBO diet kitchen essentials

Having your kitchen stocked with the right ingredients is going to help set you up for SIBO treatment success. It’s not just about what to have in the kitchen, it’s what not to have; if you’re anything like me if there’s chips or chocolate readily available, I am very, very tempted, especially if I know it’s restricted, so keeping these things out of your house while you’re going through treatment is going to save you a lot of heartache.

SIBO friendly salad and kitchen essentialsLet’s go through the staples that are going to set you up for success:

Eggs

Unless you’re intolerant, eggs are your best friend; fry, scramble or boil them, make a frittata or Spanish omelette, shakshuka (eggs cooked in tomato, spices and veggies), pancakes or add them to a stir fry. These nutrient dense little powerhouses will keep you going.

Protein powder

Find a protein powder that works for you, it’s important to try and find plant based sources of protein and fats as the SIBO diet can be very animal protein heavy which isn’t great for your body. I like Sacha Inchi protein powder personally. Adding a quality protein powder to a smoothie will help make it into a meal.

Salad ingredients

Crunchy fresh salads are usually avoided during herbal treatment, this is because we don’t want to give our gut microbes food to ferment. Sometimes though you just feel like a salad, especially if the weather is warm so I suggest keeping the fridge stocked with ingredients like fresh herbs, capsicum, cucumber, celery, cabbage and lettuce.

Coconut aminos

During my treatment coconut aminos were a saviour! Such a great substitute for soy sauce and so much better for you.

Garlic infused extra virgin olive oil

Another saviour if you miss garlic in your food, just don’t heat extra virgin olive oil because you’ll lose the health benefits.

Ghee and coconut oil

Ghee and coconut oil are my two top oils for cooking as they have a high smoke point.

Mustard

Get it from your health food store and read the label to make sure there’s no onion or garlic. Mustard such as Dijon can be added to extra virgin olive oil and lemon to make a salad dressing, or can be a great accompaniment to a steak.

Bone broth

Try to keep some in the fridge so you can have some as a drink but so you can make wonderful nutrient dense soups to heal your gut.

Tinned wild Alaskan salmon or sardines

Add them to a salad or maybe mash the sardines on some SIBO friendly toast. These will be a source of calcium on a dairy free diet.

Nutritional yeast

This one may be controversial being yeast, but it’s a form of yeast called Saccharomyces boulardii which has been shown to have health benefits for IBS. However, if unsure ask your health practitioner. I love it because it adds a cheesy flavour to food.

I hope this list helps you navigate your SIBO / IBS diet journey. It’s not exhaustive by all means, so if you have any pantry essentials you love – leave a comment below.

Health and healing,

Meredith

 

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Slow Cooked Beef Cheeks

This is one of my go-to recipes that’s great for the restricted phase of the SIBO diet. To make this dish I recommend using a slow cooker, you’ll need to make the bone broth first as it’s used in the beef cheeks recipe.
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SLOW COOKED BEEF CHEEKS – serves 4
• 600g beef cheeks
• 2 tbsp tomato paste
• 3 cups of beef bone broth (see recipe)
• 5 carrots chopped
• 1 stick of celery sliced
• 1 bay leaf
• 1 tsp thyme leaves
• 1/3 cup of flat leaf parsley chopped (to garnish upon serving)
• 1 ½ tsp sea salt
• ½ tsp pepper
• 1 tbsp coconut oil (for searing the beef cheeks)

Method:
If you have a removable slow cooker pan that can go on the stovetop or oven, remove it from the slow cooker add the coconut oil and place it on a med-high heat on the stove top (if you don’t have this type of slow cooker pan then use a large saucepan with a lid). Place the beef cheeks in the pan and the tomato paste, try and coat them in the tomato paste and sear them until lightly brown (it should only take a few minutes).

Then add the remaining ingredients (except the parsley) and cover with a lid, once the liquid starts to bubble, place it in the slow cooker and turn on low (if you’re using a saucepan instead of a slow cooker leave on the stovetop and turn the heat to as low as possible, it should cook very gently) leave for 8-12 hours. Once it’s ready pull the beef cheeks apart with a fork. Serve sprinkled with chopped parsley and with some green beans sautéed in ghee or with some roast veggies.

BROTH – yields approximately 2 litres

• 1.4kg beef bones cut into pieces (just ask your butcher to do this for you)
• 2 tbsp tomato paste
• 20 peppercorns
• 3 star anise
• 1 tsp sea salt
• 1 bay leaf
• 6 carrots roughly chopped
• 1 celery stick roughly chopped
• 6 sprigs of thyme
• 3 tbsp apple cider vinegar
• 1 tbsp coconut oil for frying
• Filtered water to cover the ingredients (approx. 2 ¼ litres)

Method:
If you have a removable slow cooker pan that can go on the stovetop or oven, remove it from the slow cooker add the coconut oil and place it on a med-high heat on the stove top (if you don’t have this type of slow cooker pan then use a large saucepan or stockpot with a lid). Place the bones in the pan and the tomato paste, try and coat them in the tomato paste and sear them until lightly brown (it should only take a few minutes).

Add the other ingredients and cover with filtered water, cover with a lid, bring to the boil then place in the slow cooker on low for 12 hours (you can use the stove top for slow cooking but ensure the heat is as low as possible).

After a few hours skim any scum sitting on top of the liquid.

Once the broth is finished, remove the bones and pour through a sieve so you’re left with the broth only. It can be kept in the fridge for a couple of days but otherwise store it in the freezer. When you remove it from the fridge there may be a layer of fat on top, just remove this before using.

Yours in health,

Meredith x