A SIBO Traveler’s Culinary Guide: Enjoying Peru’s Flavors Without Digestive Discomfort
Peru is a gastronomic paradise, bursting with rich flavors and traditions. If you have SIBO, a trip to such a culinary hotspot might feel daunting.
But with smart choices, you can savor Peru’s wonders while protecting your digestion. Here’s what to eat and what to avoid for a smooth SIBO-friendly journey.
What to Eat in Peru If You Have SIBO
Ceviche (Simplified): Peru’s iconic ceviche is a delight—just skip the red onion and garlic sauces. Request fresh fish with lime and a small amount of chili, and you’ll be set.
Papas a la Huancaína (Simplified): Potatoes are SIBO-friendly, but watch the sauce. Ask for a mild version without garlic or onion, and with lactose-free cream.
Fresh seafood: Grilled or steamed fish and seafood are perfect. Pair them with mild veggies like zucchini or carrots—no heavy sauces.
Arroz con pollo (simple version): Rice is safe, but skip the rich sauces. Ask for plain chicken without garlic, onion, or complex marinades.
Quinoa: A Peruvian superfood! Enjoy quinoa in salads with allowed veggies—just avoid any high-FODMAP dressings.
Fresh fruits: Peru boasts amazing fruits—opt for low FODMAP ones like papaya, in moderate portions.
What to Avoid in Peru If You Have SIBO
Onion and garlic: These are staples in many sauces—best to avoid them entirely.
Chicha morada: This traditional drink is sweet and can ferment in the gut.
Anticuchos or salchipapas: Street foods often come with garlic, onion, and heavy sauces.
Enjoy, But Stay Mindful
Peru’s cuisine is a treasure. With thoughtful choices, you can indulge in its wonders without digestive trouble. Plan ahead, consult a professional if needed, and let yourself be captivated by Peru’s Andean magic.
At recetassibo.com, we guide you with recipes and tips so you can travel, enjoy, and stay well, wherever your adventures take you.