All of the foods listed are low FODMAP and are part of Dr. Siebecker’s SIBO Specific Food Guide, which limits polysaccharides and FODMAPs. Food sensitivities and reactions vary widely, so test food in smaller amounts to start.
- Olives – Eating olives may help mitigate inflammation because the nutrients in olives work as anti-histamines in allergy-related conditions. Olives are great as source of healthy fats, which can help control hunger. They are great as an on-the-go snack or in tapenade.
- Peppers – Bell peppers contain more than 30 different carotenoids, which are great sources of antioxidants and provide anti-inflammatory benefits. In addition, a serving of bell peppers contain over 150% of your daily-recommended daily allowance for vitamin C (that is almost 2x the amount contained in an orange!).
- Red Cabbage – Although green cabbage is most common, red cabbage contains all the health benefits of green but in addition contains anthocyanins. These are a type of antioxidant that can be very anti-inflammatory and decrease oxidative stress on the body. Cabbage is part of the brassica family, which can be hard for some individuals to digest. Start with smaller amounts.
- Kale – Kale has the highest lutein content out of 5,350 foods. Lutein is a carotenoid that is important in eye health and protection from damage from light and oxygen. Avoid the harder ribs of kale and cook kale to make it easier to digest.
- Spinach – Spinach is a powerhouse of vitamins, minerals, and antioxidants that contribute to a wide variety of health benefits. When compared to other whole-food fruits, vegetables, and whole grains, spinach consistently has some of the highest nutrient content. 1
- Tomato – Tomatoes are an excellent source of the antioxidant lycopene. Although lycopene is associated with red color, the lycopene in orange colored tomatoes are actually better absorbed than red ones. Want to increase your lycopene absorption? Cook your tomatoes! 1
- Pineapple – Pineapple contains an enzyme called bromelain. This enzyme aids in protein digestion when eaten with food and can act as an anti-inflammatory compound when eaten without a meal. The cores of pineapple have the highest content of bromelain; save them and add them to your smoothies if you do well with fiber. 2
- Raspberries – Raspberries have one of the most diverse profiles in regard to antioxidant and anti-inflammatory content. These compounds are helpful at not only reducing oxidative stress and inflammation, but also at regulating blood sugar and lowering the risk of other chronic diseases. 1
- Strawberries – The tiny seeds in strawberries serve as a good source of omega 3 fatty acids. This in combination with their impressive antioxidant content makes them excellent at fighting inflammation. 1 Check out our strawberry gummy recipe!
- Pumpkin Seeds – Pumpkin contain four different forms of vitamin E, some which are more bioavailable than vitamin E forms found in other foods. 1 Starting recommended serving for pumpkin seeds is 2 tablespoons; some individuals may tolerate bigger portions.
- Walnuts – Walnuts are an excellent source of plant based omega 3 fats. In addition to omega 3 fats, walnuts are a great source of antioxidants known as phenols. Interestingly, 90% of the phenol content in walnuts is found in the skin. 1 Starting recommended serving for walnuts is 10 each; some individuals may tolerate larger portions. Nut butters may be easier to digest than whole nuts.
- Sunflower Seeds – Sunflower seeds contain nearly 85% of daily-recommended Vitamin E. Vitamin E is potent antioxidant that works by protecting cells from oxidative damage. 1 Starting recommended serving for sunflower seeds is 2 teaspoons; some individuals may tolerate bigger portions.
- Almonds – Almonds are an excellent source of monounsaturated fat; the same type of healthy fat found in olive oil. These fats help regulate cholesterol and work to limit oxidative stress and inflammation through the help of antioxidants like vitamin E. 1 Starting recommended serving for almonds is 10 whole or 2 tablespoons flour; some individuals may tolerate larger portions.
- Grass-fed Beef – Grass-fed beef is an excellent source of B vitamins, zinc, iron, vitamin E, beta-carotene, and omega 3 fats. Grass-fed beef has a higher profile of not only omega-3 fats and beta-carotene, but also lower cholesterol content than conventional beef. 1 Beef liver (as well as chicken) is also extremely nutrient rich. Beef liver can contain up to a 100 times more nutrients than corresponding muscle meats.
- Pasture-Raised Eggs – Eggs are an excellent source of healthy fat as well as selenium and iodine, two minerals can be challenging to obtain from food. Although egg whites can be hard to digest for some individuals, the yolks may still be tolerable (while providing excellent serving of healthy fats!) 1 Try our egg custard for a healthy and satisfying treat.
- Wild-Caught Salmon – Salmon is known for its impressive omega 3 fat content in the form of DHA and EPA. DHA specifically has an important role brain function, mood regulation, and cognition. EPA is helpful for joint protection and decreasing inflammation. 1
- Tuna – Tuna is ranked as the most nutrient dense protein source due to not only its high protein content but also its wide variety of vitamins and minerals such as: selenium, B vitamins, phosphorus, and vitamin D. The high selenium content found in tuna is also responsible for its high selenoneine content, which serves as an antioxidant. 1
- 24-Hour Yogurt – Most yogurts purchased in stores have been fermented for 7-8 hours and include lactose. Fermenting yogurt for 24 hours breaks down the lactose and increases the probiotic levels. 3
- Coconut Oil or MCT oil – Coconut is a great source of medium chain triglycerides (MCTs). These types of fat are more absorbable than other fats and can be beneficial for individuals with fat malabsorption. Another alternative to coconut oil is MCT oil. 2 MCT oil can cause diarrhea if too much is taken at once so start with smaller amounts, working up to larger amounts. Coconut fat bombs are a delicious snack providing a healthy dose of coconut oil.
- Fresh Herbs – Fresh herbs are not only great for adding flavor but also contribute a potent dose of antioxidants. In addition, herbs have a variety of health benefits; they are antimicrobial, immune supporting, aid in digestion, relieve tension and headaches, and are anti-inflammatory. 1
1. The World’s Healthiest Foods. http://www.whfoods.com/index.php.
2. Michael Murray, Joseph Pizzorno, Lara Pizzorno. The Encyclopedia of Healing Foods. New York, NY: Artia Books; 2005.
3. Yoghurt – Why SCD Yogurt is so important – Breaking the Vicious Cycle. http://www.breakingtheviciouscycle.info/