Healthy Cookies for SIBO: Are They Actually a Good Idea?

In this article, we break down these healthy, easy-to-make cookies and explain when they work for SIBO, when they don’t, and how to make them safer.

Can You Eat Cookies If You Have SIBO?

Short answer: yes — but ingredient choice and portion size are everything.

With SIBO:

• The issue is not sugar alone

• The real problem is intestinal fermentation

• Many “clean” ingredients can worsen symptoms

A SIBO-friendly cookie should:

• Be low in FODMAPs

• Use non-fermentable fats

• Avoid high-fructose sweeteners

• Keep fermentable fiber under control

Let’s look at this recipe ingredient by ingredient.

Ingredient Breakdown: Are They SIBO-Friendly?

🥜 Almond Flour (100 g)

✔ Naturally low FODMAP in moderate portions
✔ Provides healthy fats and satiety
⚠ Can slow digestion if overeaten

👉 Generally well tolerated and a good alternative to refined flour.

🍯 Honey (2 tablespoons)

⚠ High in fructose, a common trigger in SIBO

👉 Reality check:

• Some people tolerate small amounts

• Not ideal during active SIBO phases

• Safer alternatives: maple syrup, rice syrup, or stevia

🥥 Coconut Oil (1 tablespoon)

✔ Contains medium-chain triglycerides
✔ Does not ferment
✔ Usually well tolerated in SIBO

👉 Excellent fat choice.

🌾 Psyllium (1 teaspoon)

⚠ This is the most sensitive ingredient.

Psyllium:

• Is a soluble fiber

• May help bowel regularity

• Can ferment and increase gas in active SIBO

👉 Best practice:

• Use very small amounts

• Avoid if bloating is severe

• Consider omitting if symptoms flare

🌱 Tapioca Starch (Polvilho Dulce)

✔ Gluten-free
✔ Low FODMAP
✔ Minimal fermentation

👉 More SIBO-friendly than oat bran.

🍫 85% Dark Chocolate

✔ Low sugar
✔ Rich in polyphenols
⚠ Can be stimulating for sensitive guts

👉 Portion matters: 2 tablespoons is usually safe.

Are These Cookies Truly SIBO-Friendly?

✔ Yes, if:

• You are in a recovery or maintenance phase

• You keep portions small (1–2 cookies)

• You tolerate honey and psyllium

❌ Not ideal if:

• You’re in an active SIBO flare

• You have fructose malabsorption

• Fiber triggers bloating or pain

How to Make These Cookies Safer for SIBO

To optimize digestion:

• Replace honey with maple syrup

• Reduce psyllium to ½ teaspoon or remove it

• Eat cookies between meals

• Avoid pairing with other fermentable foods

How Many Cookies Can Someone with SIBO Eat?

📌 Practical guideline:

• Start with 1 cookie

• Wait 24 hours

• Monitor symptoms

• Typical safe limit: 2 cookies

With SIBO, portion size determines tolerance.

Final Takeaway: Sweet Treats Are Possible — With Strategy

These cookies are far better than ultra-processed snacks or “healthy” baked goods loaded with fermentable fibers.

But with SIBO:

What’s healthy on paper isn’t always healthy for your gut.

Understanding ingredients, respecting your digestive phase, and adjusting portions is what truly protects your gut — and your sanity.