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Your printable SIBO diet (and then some!) is here!

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Note: If you arrived here from the QR Code (in Reasonable SIBO), all sources and resources have been linked at the bottom of this post.

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SIBO (small intestinal bacterial overgrowth) in the most simplistic terms is a condition where there is more bacteria in the small intestine than should be.

Despite the arguments over “good” vs “bad” bacteria, it’s not really either.

It’s simply that more bacteria is in the small intestine than should be and thus causes everything from digestive symptoms like gas, bloating and diarrhea to gut-related symptoms like brain fog, headaches, skin issues, respiratory symptoms, a compromised immune system, nutritional deficiencies, and more.

What we want is more bacteria in the large intestine; not small. This is how we flourish.

SIBO: been there, done that, healed it

I was diagnosed with SIBO in 2014, but it took until 2018 to heal for good from it.

I relapsed 5 times, and went through the ringer with it, if you want my full truth.

I’m often asked about symptoms, what exact symptoms I had.

And I’ve shared them many times, but here were my personal SIBO symptoms:

• GI symptoms like bloating, gas, diarrhea, and constipation
• undigested food in stool
• pain
• B12 deficiency
• rashes
• fatigue
• food sensitivities
• dark circles around eyes
• hypersensitivity
• headaches
• acne
• overall rotten, stinky gut
• punch in the stomach feeling and abdominal pain in general

Many women don’t realize that low stomach acid can be the root cause of these symptoms. I explain this fully in my Ultimate Guide to Low Stomach Acid for Women.

Note: I did not experience weight loss (actually weight gain), but losing weight is very common in those with SIBO.

And here’s the deal – all of this was long term for me because I didn’t understand it.

In fact, back then, barely anyone understood it.

Irritable Bowel Syndrome

Yes, SIBO does fall under the IBS umbrella, but if your practitioner has slapped the old “It’s just IBS” sticker on your chart without investigating SIBO, you might live with all of the above symptoms (and then some) forever.

And I do NOT want this for you.

Because if it’s not “just IBS,” then returning to a normal diet and living out your very best life is not likely to happen in the near future.

I know, I know – but it’s tough love.

The kind of tough love I could only have WISHED someone gave to me and presented me with when I FIRST got sick during my Freshman year of college (now I’m dating myself)!

Diets, Diets, and More Diets

During my time in SIBO hell, I tried every single out there.

Here were the main ones:

1. Low FODMAP diet
2. GAPS diet
3. SCD diet
4. Elimination diet plan

(See my full list HERE.)

All of these are examples of a restrictive diet, but I thought more restriction = quicker healing.

I was wrong.

Diet was, of course, part of the healing process, but a specific diet conducive to and for me and what I needed was the “right” one. And from personal experience, it’s the one YOU need as well.

In fact, it’s why I created my main book, “A Gutsy Girl’s Bible: a 21-day approach to healing the gut…..” because I desire to help and teach women to create their own path for their own, unique circumstances.

But even still….with SIBO, there are many nuances to learn and have engraved so that you are fully capable of having the confidence to do all of this.

Enter: Reasonable SIBO.

Printable SIBO Diet (Reasonable SIBO)

Click HERE to save this post for later.

SIBO is stubborn.

I know, because I had it from 2014 to 2018. I relapsed 5 times.

Note: If you came here from the QR code in Reasonable SIBO, every source and resource is linked at the bottom of this post.

Reasonable SIBO is everything I learned in those 4 years, in one printable guide. Food lists, portion graphics, testing, treatment options, and how I finally stopped relapsing.

Why I made Reasonable SIBO

When I was in the thick of SIBO, every food list I found was a list of what I couldn’t eat.

I tried them all. Low FODMAP. GAPS. SCD. Elimination diets.

I thought more restriction would get me better faster.

I was wrong.

I made this guide to help you eat more, not less.

Take blueberries. They show up on plenty of “avoid” lists. But in the right amount, they’re low FODMAP.

That’s what Reasonable SIBO does. I took the portion data from the Monash University FODMAP app and turned it into simple graphics that show how much of each food you can eat, in cups, ounces, grams, and mL.

So you can stop guessing.

What’s inside

Reasonable SIBO 2.0 covers:

• The low FODMAP diet, and how to use it without staying on it forever
• Low FODMAP vegetables, high FODMAP foods, and high FODMAP ingredients to watch for
• Dairy questions (like feta) and whether almond milk is low FODMAP
• Hydrogen, methane, and hydrogen sulfide SIBO
• SIBO symptoms
• How to take a SIBO breath test, and where to get one
• SIBO treatment: antibiotics, herbal protocols, and more
• Biofilm
• Fasting and meal spacing
• Lifestyle factors
• Plant-based, vegan, and animal-protein eating with SIBO
• My take on long-term food restriction
• How I healed SIBO long term
• A condensed graphics gallery (starting on page 110) to take grocery shopping

Make note: this is a guide, not a meal plan. There are only a few recipes inside. For meal ideas, use my free SIBO Diet Recipes.

Who Reasonable SIBO is for (and who it isn’t for)

My SIBO story, in short

I was diagnosed with SIBO in 2014. Looking back, I probably had it for years before that.

My symptoms went far beyond my gut: bloating, gas, diarrhea and constipation, undigested food, pain, B12 deficiency, rashes, fatigue, food sensitivities, headaches, acne, and dark circles under my eyes.

And I gained weight, even though so many people assume SIBO only causes weight loss.

Here’s what treatment looked like for me:

1. An herbal protocol
2. Rifaximin alone
3. Rifaximin + neomycin
4. A 28-day rifaximin round paired with the Siebecker protocol
5. A month of Atrantil for low levels
6. A final round of rifaximin + neomycin

I relapsed 5 times.

Part of why it took so long was that I didn’t understand SIBO, and back then, hardly anyone did.

I haven’t relapsed since 2018.

Read more in When SIBO Keeps Relapsing and How I Healed SIBO Long Term.

Version 1.0 vs. 2.0

Version 1.0 came out in April 2019. It was about 50 pages with about 100 graphics.

Version 2.0 is roughly 3 times longer, with more than 3 times the graphics. It pulls all of my SIBO and FODMAP content together in one place.

If you bought 1.0, 2.0 is the one to have now.

What happens after you order

Reasonable SIBO is a digital PDF.

After you order, you’ll get an email with your download link. If you don’t see it, check your spam folder.

Still nothing? CONTACT ME and I’ll send it to you directly.

Want to go further?

These pair well with the guide. All optional.

Test foods at home. I used the FoodMarble AIRE, a handheld breath tester that tracks hydrogen and methane after you eat and logs your food and symptoms in an app. The Food Intolerance Kit tests lactose, fructose, sorbitol, and inulin. Use code GUTSYG to save 15%.

Find my SIBO supplements. Everything I recommend for SIBO is in one place.

Learn the basics first. My free SIBO Diet guide compares low FODMAP, elemental, SCD, and bi-phasic, and covers what to eat during and after treatment.

Reasonable SIBO FAQ

How much is Reasonable SIBO?

$17.

Is Reasonable SIBO a printable SIBO diet?

Yes. It’s a PDF you can print or keep on your phone, with FODMAP food lists, portion graphics, and a condensed gallery for grocery shopping.

Is it a meal plan?

No. It’s a guide with only a few recipes. For meal ideas, see my free SIBO Diet Recipes.

Do I have to stay low FODMAP forever?

No. The guide is built to help you eat as many foods as your gut can handle.

Does it replace my doctor?

No. Use it alongside your doctor or practitioner, especially for testing and treatment.

Sources and resources from Reasonable SIBO 2.0

If you got here from the QR code in the guide, here’s every source and resource mentioned inside.

• Chronic Illness Root Cause Analysis
• Master Gutsy Spreadsheet
• SIBO Q&A
• The Elimination Diet
• SIBO vs IBS with Dr. Nirala Jacobi
• Best Supplements for SIBO
• What is Methane Dominant SIBO
• Do You Smell Like Rotten Eggs
• FoodMarble AIRE device (code GUTSYG)
• Rotten Gut Bacteria, Starving and Weight Gain
• Buyer’s Guide to SIBO Tests
• How to Do the SIBO Breath Test
• 13 Natural Antibiotics for SIBO
• Dissecting Digest Plus
• Should I Take a Probiotic with SIBO
• SIBO Diet Recipes
• Fasting to Cure SIBO
• Lumen
• Fasting for Gut Healing
• Cellular Healing (+ Diet Food List)
• Does Meal Spacing for SIBO Work
• Micronutrients and Macronutrients with SIBO
• Zinc Bisglycinate vs Zinc Gluconate
• B Complex vs B12 Injections
• 6 Low FODMAP Complete Proteins for Vegetarians and Vegans
• FODMAP Diet Plan, Recipes, and an Integrated Approach to Gut Health Care (with OSHI Health)
• Vitamin D and SIBO
• Can You Heal Your Gut on a Vegetarian Diet
• The SIBO Weight Gain Connection
• Perfect Plant Protein
• Naked Pea Protein
• Does Atrantil Work?
• 21-Day Quick Gut Detox

Newer guides since the 2.0 release:

• When SIBO Keeps Relapsing
• SIBO Diet

This content is for education only and isn’t medical advice. Please work with your doctor before starting or changing any treatment.

Xox,

SKH