A Week with SIBO: What to Eat for Breakfast, Lunch, Snack, and Dinner (7-Day Guide)

This weekly plan is designed for people in a strict or stabilization phase, avoiding dairy and focusing on foods that are generally better tolerated.

⚠️ Always adjust portions and foods to your personal tolerance and work with a healthcare professional when possible.

Basic Rules for This Week

• ❌ No butter or dairy

• 🍞 Gluten-free bread only

• 🍌 Banana should be green or barely ripe, max ½ banana per serving

• 🥑 Fats: avocado (small portions) and olive oil

• 🍳 Prioritize protein at breakfast

• 🍽️ Moderate portions

Day 1

Breakfast

• Herbal tea or coffee

• Gluten-free toast with scrambled eggs

Lunch

• Grilled chicken breast

• White rice

• Boiled carrots

Snack

• ½ green banana

• Rice cakes

Dinner

• Baked white fish

• Roasted pumpkin or squash

• Olive oil

Day 2

Breakfast

• Herbal tea

• Gluten-free toast with cooked ham

Lunch

• Lean beef

• Mashed potatoes

• Cooked zucchini

Snack

• Ginger tea

• Rice cakes

Dinner

• Omelet

• Cooked spinach

• White rice

Day 3

Breakfast

• Coffee or mild mate

• Gluten-free toast with avocado (small portion)

Lunch

• Shredded chicken

• Gluten-free pasta

• Olive oil

Snack

• Strawberries (½ cup)

Dinner

• Homemade beef burger (no bun)

• Boiled carrots and pumpkin

Day 4

Breakfast

• Herbal tea

• Gluten-free toast with soft-boiled eggs

Lunch

• White fish fillet

• White rice

• Cooked squash

Snack

• ½ green banana

• Digestive tea

Dinner

• Oven-baked chicken

• Roasted potatoes

• Olive oil

Day 5

Breakfast

• Herbal tea

• Gluten-free toast with ham

Lunch

• Sautéed beef

• White rice

• Cooked spinach

Snack

• Rice cakes

Dinner

• Omelet

• Pumpkin

• Carrots

Day 6

Breakfast

• Mate or tea

• Gluten-free toast with avocado

Lunch

• Grilled chicken

• Mashed potatoes

• Zucchini

Snack

• Strawberries

• Unsweetened puffed rice

Dinner

• Grilled fish

• White rice

• Olive oil

Day 7

Breakfast

• Herbal tea

• Gluten-free toast with scrambled eggs

Lunch

• Oven-roasted beef

• Boiled potatoes

• Carrots

Snack

• ½ green banana

• Digestive tea

Dinner

• Sautéed chicken

• Pumpkin

• White rice

Key Takeaways for SIBO

• Protein at breakfast supports satiety and gut motility.

• Avocado can be tolerated only in small portions.

• Repeating meals is part of the healing process, not a failure.

• If a food triggers symptoms, remove it without guilt.

Living with SIBO doesn’t mean eating perfectly

It means eating without fear and giving your gut consistency.