7-Day SIBO Diet Meal Plan (With Grocery List)

Small intestinal bacterial overgrowth, or SIBO, happens when bacteria that normally live in the large intestine migrate into and overgrow in the small intestine, where they shouldn’t be present in large numbers. The SIBO Specific Diet works by removing carbohydrates that require fermentation by gut bacteria, essentially starving the overgrowth and reducing the bacterial load and fermentation byproducts like hydrogen or methane that cause pressure, pain, and bloating. This is meaningfully stricter than a standard low FODMAP diet, since it eliminates all grains entirely, not just the high FODMAP ones, along with most starchy vegetables.

The reasoning behind this stricter approach comes down to what feeds bacterial overgrowth most directly. Most people researching SIBO end up encountering our 7-day low FODMAP meal plan first, and for good reason, since it’s one of the most widely used strategies for reducing gas, bloating, and discomfort, but SIBO specifically often requires going further by removing rice, oats, quinoa, and other grains that low FODMAP alone would still permit. This plan is built entirely grain-free, using cauliflower rice, almond flour in small amounts, and non-starchy vegetables as the structural backbone instead.

This is meant as a temporary, therapeutic approach, not a forever diet. The purpose of a SIBO diet is to temporarily reduce fermentable carbohydrates and improve symptoms while the underlying overgrowth is treated, typically alongside antimicrobial treatment, prokinetics, or other interventions directed by a healthcare provider, since diet alone rarely resolves SIBO without also addressing the root cause driving the overgrowth in the first place.

SIBO Diet Rules: What to Eat and What to Eliminate

Eat generously: Eggs; unbreaded meat and poultry including chicken, turkey, beef, and pork; fish and seafood such as salmon, cod, and shrimp; low FODMAP, non-starchy vegetables including spinach, zucchini, bok choy, green beans, eggplant, carrot, bell pepper, cucumber, lettuce, and tomato in normal servings; cauliflower rice as a rice substitute; hard cheeses and lactose-free dairy; healthy fats including olive oil, avocado, and coconut milk; nuts in moderate portions, particularly walnuts and macadamia nuts; low FODMAP fruits in small servings such as unripe banana, kiwi, blueberries, and strawberries.

Eliminate during this phase: All grains and flours, including rice, wheat, corn, oats, and quinoa. Starchy vegetables such as potatoes, sweet potatoes, turnips, and plantains. High FODMAP foods including garlic, onion, most legumes, and high fructose fruits. Sugar and sugar alcohols, since both feed bacterial fermentation directly. Most dairy, with the exception of hard cheeses and lactose-free products, since lactose is itself fermentable.

Key Rules for Following This Plan

Meal spacing matters: Many practitioners recommend leaving four to five hours between meals with no snacking in between, since this gives the migrating motor complex, the intestine’s natural cleansing wave, time to sweep bacteria through the small intestine between meals rather than constantly interrupting it with new food.

This diet works best alongside treatment, not instead of it: SIBO diet alone typically manages symptoms rather than resolving the underlying overgrowth. This plan is most effective when paired with antimicrobial treatment, prokinetic support, or other interventions from a physician or SIBO-literate practitioner.

Watch for hidden sugar alcohols and additives: Sugar-free products, protein bars, and some sauces often contain sugar alcohols like sorbitol or mannitol, which are highly fermentable and can undermine this diet even when the product seems otherwise compliant.

Expect an adjustment period: Starting any significant SIBO diet often produces an initial reaction as the body adjusts, and the more restrictive the approach, the more pronounced this adjustment can be. This typically settles within the first week or two.

This is temporary, not a permanent elimination: Once symptoms improve and any underlying treatment has run its course, foods are typically reintroduced gradually and individually, ideally guided by a SIBO-literate dietitian or practitioner, to identify your personal tolerance level going forward.

7-Day SIBO Meal Plan: Daily Menus

Day 1 SIBO Meal Plan

Breakfast: Three-egg scramble, seasoned with salt and black pepper, with spinach (40g), cheddar cheese (30g), and avocado (50g), finished with olive oil (10g).

Lunch: Chicken and cauliflower rice bowl: chicken breast, seasoned with salt, black pepper, and lemon (210g), with cauliflower rice (180g) and roasted carrot (70g), finished with olive oil (16g).

Dinner: Baked salmon, seasoned with salt, black pepper, and fresh dill (210g), with sautéed zucchini (160g), finished with olive oil (12g).

Day 1 approximate totals: Protein: 153g | Fiber: 12g | Calories: 1,660

Day 2 SIBO Meal Plan

Breakfast: Lactose-free Greek yogurt (260g) with blueberries (100g), chia seeds (14g), and walnuts (22g).

Lunch: Beef lettuce cups: ground beef, seasoned with salt, black pepper, and cumin (210g), wrapped in lettuce (60g) with cucumber (70g), tomato (60g), and avocado (50g), finished with olive oil (14g).

Dinner: Shrimp, seasoned with salt, black pepper, and fresh ginger (220g), with bok choy (150g) and cauliflower rice (160g), finished with olive oil (12g).

Day 2 approximate totals: Protein: 144g | Fiber: 19g | Calories: 1,574

Day 3 SIBO Meal Plan

Breakfast: Three-egg scramble, seasoned with salt and black pepper, with bacon (30g) and avocado (90g), finished with olive oil (8g).

Lunch: Grilled turkey breast, seasoned with salt, black pepper, and thyme (210g), with roasted bell pepper (80g) and sautéed zucchini (150g), finished with olive oil (14g).

Dinner: Baked cod, seasoned with salt, black pepper, and fresh parsley (220g), with steamed green beans (150g) and cauliflower rice (160g), finished with olive oil (12g).

Day 3 approximate totals: Protein: 152g | Fiber: 18g | Calories: 1,492

Day 4 SIBO Meal Plan

Breakfast: Coconut chia pudding: canned coconut milk (220g) with chia seeds (14g), topped with sliced unripe banana (110g) and macadamia nuts (20g).

Lunch: Roasted pork tenderloin, seasoned with salt, black pepper, and rosemary (210g), with roasted carrot (70g) and steamed green beans (140g), finished with olive oil (14g).

Dinner: Ground beef and eggplant skillet, seasoned with salt, black pepper, and oregano (190g), with sautéed zucchini (130g), finished with olive oil (12g).

Day 4 approximate totals: Protein: 118g | Fiber: 20g | Calories: 1,964

Day 5 SIBO Meal Plan

Breakfast: Three-egg scramble, seasoned with salt and black pepper, with spinach (40g), cheddar cheese (30g), and avocado (50g), finished with olive oil (10g).

Lunch: Chicken salad: chicken breast, seasoned with salt, black pepper, and lemon (210g), over lettuce (60g), tomato (60g), and cucumber (70g), finished with olive oil (14g).

Dinner: Shrimp, seasoned with salt, black pepper, and fresh ginger (220g), with bok choy (150g) and cauliflower rice (160g), finished with olive oil (12g).

Day 5 approximate totals: Protein: 154g | Fiber: 12g | Calories: 1,415

Day 6 SIBO Meal Plan

Breakfast: Lactose-free Greek yogurt (260g) with strawberries (100g), chia seeds (14g), and walnuts (22g).

Lunch: Grilled turkey breast, seasoned with salt, black pepper, and thyme (210g), with roasted bell pepper (80g), roasted carrot (70g), and avocado (50g), finished with olive oil (14g).

Dinner: Baked salmon, seasoned with salt, black pepper, and fresh dill (210g), with sautéed zucchini (150g), finished with olive oil (12g).

Day 6 approximate totals: Protein: 148g | Fiber: 17g | Calories: 1,513

Day 7 SIBO Meal Plan

Breakfast: Three-egg scramble, seasoned with salt and black pepper, with bacon (30g) and kiwi (110g), finished with olive oil (8g).

Lunch: Ground beef and eggplant skillet, seasoned with salt, black pepper, and oregano (210g), with steamed green beans (140g), finished with olive oil (14g).

Dinner: Baked cod, seasoned with salt, black pepper, and fresh parsley (220g), with cauliflower rice (160g) and roasted bell pepper (80g), finished with olive oil (12g).

Day 7 approximate totals: Protein: 142g | Fiber: 17g | Calories: 1,677

7-Day SIBO Meal Plan at a Glance

Fiber stays intentionally moderate throughout, well below what a typical high-fiber diet targets, since much of that fiber would otherwise come from fermentable sources this diet is specifically designed to limit. Protein stays high every day, since meat, fish, and eggs carry the bulk of the nutritional load once grains and most legumes are removed. Calories sit at a genuine maintenance level throughout the week, since restrictive elimination diets like this one carry real risk of unintentional under-eating, and adequate calorie intake matters for supporting the body through symptom management and any concurrent treatment.

What to Expect on This SIBO Meal Plan

Days 1 to 3: An initial adjustment period is common as the body adapts to a considerably lower fermentable carbohydrate load, sometimes including temporary changes in bowel habits or mild fatigue. This typically settles as the week progresses.

Days 4 to 5: For many people, bloating and gas begin to noticeably decrease around this point, since the bacteria driving those symptoms have less fermentable material available. Energy levels often stabilize as digestive discomfort eases.

Days 6 to 7: By the end of the week, most people have a clearer sense of which grain-free, low FODMAP meals they genuinely enjoy and want to keep in rotation for the remainder of their treatment period. Since SIBO diet works best alongside medical treatment rather than as a standalone fix, continue working with your physician or a SIBO-literate practitioner on the underlying overgrowth itself, and plan for a structured reintroduction phase once your treatment course is complete.

SIBO Grocery List for 7 Days

Protein

Eggs, 1.5 dozen

Chicken breast, boneless and skinless, 420g

Turkey breast, boneless, 420g

Ground beef, 590g

Pork tenderloin, 210g

Salmon fillets, 2 (approximately 210g each)

Cod fillets, 2 (approximately 220g each)

Shrimp, cooked or raw, 440g

Bacon, 60g

Cheddar cheese, 60g

Lactose-free Greek yogurt, 520g

Vegetables

Spinach, 1 bag

Cauliflower rice, 4 bags (fresh or frozen)

Carrots, 3

Zucchini, 3

Bok choy, 2 heads

Green beans, 380g

Eggplant, 1

Bell peppers, 3

Cucumber, 2

Lettuce, 2 heads

Tomatoes, 2

Fruit

Unripe banana, 1

Blueberries, 100g

Strawberries, 100g

Kiwi, 1

Nuts, Seeds, and Fats

Walnuts, 44g

Macadamia nuts, 20g

Chia seeds, 1 small bag

Avocados, 4

Canned coconut milk, 1 can

Olive oil, 500ml

Herbs and Seasonings

Salt

Black pepper

Fresh ginger

Fresh herbs such as dill, parsley, thyme, and rosemary

Ground cumin

Dried oregano

Lemons, 2

SIBO Meal Prep: How to Prepare for the Week

Before Day 1: Rice or shred a large batch of cauliflower in advance, since it appears repeatedly across the week and stores well refrigerated for several days. Hard-boil or scramble eggs in advance for quick breakfasts on busier mornings.

Before Day 4: Batch cook a larger portion of ground beef or shredded chicken than a single meal requires, since leftovers speed up assembly for the remaining days.

The Bottom Line

This 7-day SIBO meal plan removes all grains, starchy vegetables, and high FODMAP foods, going further than a standard low FODMAP approach to directly limit the fermentable carbohydrates that feed bacterial overgrowth. Protein and healthy fat carry the nutritional weight throughout, and calories are held at a genuine maintenance level rather than a restrictive deficit, since this diet is already restrictive enough without adding calorie inadequacy on top of it. This approach works best as one part of a broader treatment plan, not a standalone fix, so continue working with your physician or a SIBO-literate practitioner to address the underlying overgrowth alongside these dietary changes.

All nutritional values are approximate estimates based on USDA FoodData Central data. This article does not constitute medical advice. SIBO diagnosis and treatment should be guided by your physician or gastroenterologist, and significant dietary changes are best discussed with a registered dietitian experienced in SIBO and gut health.

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