Can I Eat Spiced Foods If I Have SIBO? Do’s and Don’ts of Seasonings for Your Digestion
When you live with SIBO, flavor matters, but not all spices are your friends. Some seasonings enhance meals without triggering symptoms, while others can cause discomfort
In this guide, we break down which spices are SIBO-friendly and which ones to avoid—so you can enjoy delicious meals safely.
Why Do Spices Matter in SIBO?
Spices impact digestion. Some are fermentable, irritating to the gut, or overly stimulating. The goal is to choose gentle, low-FODMAP seasonings that won’t disrupt your gut balance.
Do’s: SIBO-Friendly Spices You Can Use
Parsley: Low FODMAP, it adds fresh flavor without irritation.
Cilantro: A great herb that enhances taste without causing gas.
Fresh ginger: Supports digestion and is well tolerated by most.
Turmeric: Anti-inflammatory, mild, and perfect for warming dishes.
Black pepper (in moderation): Adds a kick, but generally non-fermentable in small amounts.
Basil: Low FODMAP and perfect for fresh, simple dishes.
Don’ts: Spices to Avoid with SIBO
Garlic: Very high in FODMAPs, a major trigger for bloating and discomfort.
Onion (including powder): Another FODMAP powerhouse, often a hidden irritant.
Smoked paprika: Can be too harsh for sensitive guts.
Commercial curry: Complex blends often contain garlic, onion, or irritating spices.
Artificial sweeteners: Sorbitol and similar sweeteners are highly fermentable and often hidden in sauces.
Packaged sauces: Usually loaded with garlic, onion, or additives that trigger symptoms.
Balanced Flavor Is Possible with SIBO
You don’t have to give up taste. Choosing well-tolerated spices lets you enjoy food without risking discomfort. Pay attention to your body, adjust seasonings, and find your balance.
At recetassibo.com, we give you practical guides and recipes so you can savor your meals, protect your digestion, and live your best life with SIBO.