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SIBO Diet Recipes

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Minted Melon Salad

                      Savor the last bit of summer with this delicious and straight forward salad. Feta cheese is low FODMAP in 3 tablespoons. Serves: 4-6 Ingredients: 1 ripe cantaloupe, cut into bite size pieces 20 mint leaves, cut into julienne strips ¼ cup diced...

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Smoothie Cubes

Making and using smoothie cubes is a great way to use extra juice, fruit, veggies or not waste a leftover smoothie you can't finish. Ingredients: Any type of low FODMAP fruit or vegetables such as cooked spinach, cooked kale (cooked veggies are easier to digest.),...

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Berry Compote

Ingredients: 1 small bag frozen organic strawberries, blueberries or raspberries (or a mixture - blueberries are low FODMAP in a 1/4 cup serving and are low histamine, raspberries are low FODMAP in 30 berries/60g) 2 TBSP coconut oil, ghee or butter Honey to taste...

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Sweet & Savory Baby Back Ribs

Here's another slow cooker recipe that's perfect for those hot, busy days of summer when you don't feel like turning on the oven or spending too much time cooking. Pair these with some melon or a tomato and cucumber salad. Ingredients:  3 pounds baby back ribs 1 1/2...

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Slow Cooker Butter Chicken

Butter chicken is something I used to love to order at Indian restaurants. These days, it's easier to make this delicious dish at home and using the slow cooker means it's ready in time for dinner without a lot of fuss. If you don't tolerate spices well, you can...

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Strawberry Lemonade Popsicles

Popsicles are a delicious snack or dessert during the hot days of summer. Organic strawberries are recommended since conventional strawberries tend to have extremely high pesticide residue and are in the Dirty Dozen.  Ingredients: 2 fresh organic strawberries 1/3 cup...

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Slow Cooker Cilantro Lime Fiesta Bowl

Guest Post by Charlotte Christensen, Vital Food Therapeutics Nutrition Intern This SIBO-friendly, batch-cook-able menu was created to help simplify your life! With summer in full swing there can be a lot going on. I hope these recipes can set you up for success and...

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PB&J Jar

Guest Post by Vital Food Therapeutics Nutrition Intern Charlotte Christensen. Yield: 1 serving Cook Time: 10 minutes I don’t know about you but sometimes I get a hankering for a PB&J that I just can’t shake! Unfortunately, this all-time favorite comfort food isn't...

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Mixed Berry Chia Jam

Guest Post by Vital Food Therapeutics Nutrition Intern Charlotte Christensen. Yield: 6 oz, 12 1 T servings A typical store bought jelly contains a whopping 9g of sugar! Whereas this simple jam contains only about 3g per servings, most of which is natural sugar found...

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Chicken Salad

Chicken Salad A chicken salad is an easy thing to take for lunch. See what’s available in the refrigerator and go from there. What you’ll find below is not so much a recipe as it is a starting point. Try different combinations and get creative! Ingredients: 1 cup...

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Apple Cider Vinegar Drink

This drink mixes honey and vinegar for a slightly sweet and tart drink. Apple cider vinegar has myriad uses including helping regulate blood sugar and increase satiety. Yield: Four one-cup drinks Ingredients: 4 cups water 2 tablespoons apple cider vinegar 1/3 to ½ cup...

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Strawberry Tangerine Smoothie Bowl

This smoothie bowl can be turned into a to-go smoothie in a cup simply by adding more milk of your choice. Make sure to buy organic strawberries since conventionally grown strawberries contain extremely high pesticide residue. Ingredients: 1 cup frozen organic...

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Choco-Banana Smoothie Bowl

Eating slowly and in a relaxed atmosphere supports your digestion. That's one reason I love smoothie bowls. The second reason is - toppings! The picture here shows the bare minimum but you can add fresh fruit, coconut or whatever else comes to mind. If you're on the...

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Level Up Your Bone Broth

Ok, let’s be honest. Bone broth is great for you, but some people feel a bit blah about the taste. Not to fear, it’s time to take your bone broth to the next level. Try different add-ons for extra taste and nutrition. Here are a couple of combinations to try; feel...

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Sauteed Radishes with Thyme

Radishes are typically eaten raw but they are quite delicious when sautéed with fresh herbs. Makes 2 servings Ingredients: 2 cups bite size pieces of radish 2 teaspoons ghee, butter or coconut oil 1 teaspoon fresh thyme leaves Salt and pepper Instructions: Heat a...

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SIBO Friendly Stuffing

I'm introducing a special guest post this month from Janel Lato. She is kind enough to share her amazing SIBO friendly stuffing recipe & video with us just in time for the holidays. I'm looking forward to trying more of her recipes in the future! -Kristy, Vital Food...

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Nutrient Dense Burgers

The combination of pork, grass-fed ground beef and liver make this burger super tasty and nutrient dense. If you don't tolerate or like pork, you can use 1 1/2 pounds ground beef or any other preferred ground meat. These burgers make great leftovers and can be served...

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Jasmine Lime Cooler

Green tea is full of antioxidants! This refreshing cooler is a great summer drink to have on hand and is very easy to make. Ingredients: 5 cups cold jasmine green tea 1/2 cup clover honey simple syrup (clover honey is low FODMAP) 3 Tablespoons fresh lime juice...

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Arugula Mint Pesto

The bite of arugula is balanced with lemon and feta in this creative take on traditional pesto. Eat chilled pesto as a dip with crackers or veggies, or warmed up as a sauce with zucchini noodles, roasted vegetables or chicken. Recipe created by Kristy Regan and Vital...

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Sparkling Limeade

Ingredients: 1 ½ cups sparkling mineral water (or regular water) 1/3 to ½ cup clover honey simple syrup* 1/3 to ½ cup fresh lime juice (around 2 to 3 limes) Instructions: To make honey simple syrup, combine equal parts water and honey in a saucepan over low-medium...

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Spinach Pesto

There are so many uses for pesto! Try it as a dip for almond crackers, over zucchini noodles or as a topping for roasted chicken or vegetables. You can leave out the walnuts or parmesan if you don't do well with nuts or cheese. Ingredients: 1/4 cup garlic...

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Tapenade

Tapenade is wonderful to have in your refrigerator to serve with crackers, vegetables or a topping for pork or chicken. Ingredients: 1 12 oz jar kalamata olives 1 teaspoon anchovy paste 2 tablespoons capers 2 tablespoons garlic olive oil 1/2 teaspoon dried Italian...

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Coconut Fat Bombs

Guest post by Vital Food Therapeutics Intern, Brooke Hopfauf. Fat bombs are the perfect snack for an energy boost and provide long-lasting satiety. Coconut oil has medium chain triglycerides, which are easier to absorb than many other fats. Nut butters are a great...

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Apple Cider Vinegar & Ginger Tea

Guest post by Vital Food Therapeutics Intern, Brooke Hopfauf. This warm and comforting cider is wonderful for indigestion and relieving stomach upset. Apple cider vinegar and ginger both aid in digestion by stimulating digestive enzymes and stomach acid. Ginger, in...

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Warm Strawberry Balsamic Salad

Guest post by Vital Food Therapeutics Intern Marne Bishop Ingredients:  4 cups arugula, spinach, or mixed greens 1 cup strawberries, cut into quarters 1 tablespoon balsamic vinegar 1 tablespoon clover honey 1 tablespoon chopped fresh basil 1 teaspoon olive oil ½...

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Celeriac Fries Two Ways – with Zesty Dipping Sauce

Guest post by Vital Food Therapeutics intern Marne Bishop. Celery root can be hard to digest for some people so try smaller amounts first. Ingredients:  For the Celeriac Fries: 2 large celery root, cut into matchsticks 2 tablespoons avocado oil, divided 2 teaspoons...

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Garlic Parmesan Chicken Wings

Organic chicken wings are relatively inexpensive and provide a good source of healthy fat and protein. Serves 3-4 as an entree or more as an appetizer Ingredients: 2 pounds chicken wings 1 tablespoon Italian Herbs (without garlic as an ingredient) 1 teaspoon cumin 1/2...

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Butter Coffee

Guest post by Marne Bishop, Vital Food Therapeutics Nutrition Intern. Marne will graduate in July 2017 - check out her Facebook page and gorgeous photography! If you are new to butter coffee, start by adding smaller amounts of oil/ghee (1-2 teaspoons) and continue...

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Pecan Butter Blondies

(Photo by Vital Food Therapeutics Intern Marne Bishop) Not one, but two people have remarked to me, "These are life changing!" It's a pretty strong statement so even if they're not life changing for you, I hope they at least add more variety and yumminess to your diet...

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Homemade Ghee

Guest Post by Marne Bishop, Vital Food Therapeutics Nutrition Intern. Marne will graduate with her Master's of Science in Nutrition in July 2017. Don't let the multi-step procedure fool you, ghee is fairly simple to make! If you make it at home you not only control...

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