SIBO Friendly Shopping
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This duck fat is from pasture raised ducks, making for a healthier duck fat. If you’re trying to add delicious, healthy fat into your diet, start here! Duck fat makes delicious scrambled eggs, as well as just about everything else.
Rice wine vinegar is low FODMAP in 2 tablespoons. The ingredients in this vinegar include rice vinegar and water. Read labels because some vinegars include other ingredients like sugar.
This almond butter is made in a peanut-free facility. It’s also made from blanched almonds (skinless) so it will be a bit easier to digest then almond butters that incorporate the skin of the almond.
Most people have a hard time digesting peanut butter since peanuts are legumes. I generally recommend people try walnut, almond or pecan butters as they tend to be easier to digest. But if you do well with peanut butter then I recommend one like this without added oils or sugar.
White rice flour is a helpful alternative for those who tolerate rice but don’t do as well with coconut or almond. It will contain resistant starch, which will bother some people, but I have found that many people tolerate it.
White rice is low FODMAP and is recommended to anyone who needs more carbohydrates in their SIBO diet. If you tolerate white rice, it’s likely you’ll tolerate it in other forms, such as rice noodles or white rice flour. Per the seller’s page, the only ingredient in this is Basmati White Rice (and water I assume!).
These wraps contain coconut meat (low FODMAP in 1/2 cup), coconut water (low FODMAP in 100mL) and coconut oil. About 50% of my clients do well with coconut. For those who tolerate coconut products, this will be a helpful way to replace bread or tortillas.
Honey is listed as high FODMAP (fructose specifically) but Dr. Siebecker researched a variety of honeys and found clover, alfalfa, cotton and raspberry honeys to be low fermentable because of their glucose/fructose ratios. I typically recommend clover honey as it’s easy to find. Even though it would normally be healthier to eat raw honey, many of my clients don’t tolerate it as well.
Maple syrup is low FODMAP and is well tolerated by many of my clients. This particular maple syrup might be a bit of a splurge but it’s pure, certified organic, gluten free and vegan. No matter where you buy maple syrup, check the ingredients to make sure it doesn’t have any additives.
Sucanant is dehydrated cane sugar that doesn’t go through all the chemical processing that sugar normally does. It is darker in color and has a molasses taste to it but can be used in recipes that call for white sugar. Sugar is low FODMAP.
Cacao is made by cold-pressing unroasted cocoa beans, which leaves the enzymes in the cocoa and helps them retain their high antioxidant content. So for recipes that call for cocoa, feel free to use cacao. Two heaped teaspoons of either is low FODMAP.