SIBO-Friendly Avocado Wrap — Easy, Light, Grain-Free Dinner

When you have SIBO (Small Intestinal Bacterial Overgrowth), finding quick dinners that are gentle on your gut and free of high-FODMAP triggers or heavy ingredients can be challenging. This grain-free avocado wrap recipe gives you a satisfying meal that’s low in fermentable sugars and easy to digest — ideal for a simple dinner when you need something light and gut-friendly

white and brown food on white ceramic plate

⚠️ Note: Avocado can be low-FODMAP only in small portions, so this recipe uses a controlled amount for better tolerability.

Ingredients (Serves 1 / Test Portion)

1/4 ripe avocado (kept small for better SIBO tolerance)
2 eggs
A few drops of lemon juice
Salt, to taste
Optional: a small sprinkle of sesame seeds (only if you already tolerate sesame)

Directions

Blend the base: Place the avocado, eggs, lemon juice, and salt in a blender or food processor.
Make the wrap batter: Process until smooth and uniform.
Form the wrap: Spread the mixture thinly over a baking sheet lined with parchment paper.
Add seeds (optional): If you tolerate sesame, sprinkle a light amount on top.
Bake: Cook at 350°F (180°C) for about 10–12 minutes, until the edges are just golden.
Cool: Let it cool before gently lifting from the paper.

SIBO-Friendly Filling Ideas

This wrap works best with simple, low-FODMAP fillings that are easy on digestion and protein-rich:

✔️ Scrambled eggs
✔️ Shredded cooked chicken
✔️ Mild white fish (like baked cod or tilapia)
✔️ Simple cooked ham (plain)

Ingredients to Avoid With SIBO

These common fillings can worsen symptoms for many people with SIBO and are best left out:

❌ Cream cheese
❌ Hummus (beans/legumes)
❌ Yogurt or sour creams
❌ Store-bought mayonnaise (may contain high-FODMAP ingredients)

Tips for Success With SIBO

Start small: Test with half a wrap first before eating a full one, especially if you’re still learning what your gut tolerates.
Pair simply: Combine with only one or two other foods during the meal to keep digestion manageable.
Monitor symptoms: Keep an eye out for bloating or discomfort after eating — everyone’s SIBO tolerance is unique.

This SIBO-friendly avocado wrap is a great go-to when you want a light, grain-free dinner that’s still satisfying and simple. The controlled amount of avocado and gentle protein choices make it suitable for test portions or maintenance meals for many people managing SIBO.