SIBO-Friendly Functional Cookies — Satiety Boosting, Flour-Free & Easy on Sensitive Stomachs

Why Regular Desserts Often Trigger SIBO Symptoms

Many conventional sweet treats contain:

• Refined flours (can cause bloating and gas)

• Added sugars (quickly ferment in the small intestine)

• Fermentable sweeteners

• Highly processed ingredients

These can lead to discomfort, inflammation, and digestive upset — especially if your gut is sensitive or you’re in the active stages of SIBO.

This recipe takes a different approach — a functional dessert rather than a recreational one.

SIBO-Friendly Functional Cookie Recipe (Flour-Free)

Ingredients

• 1 egg

• ½ ripe avocado

• 40 g (about 3 tbsp) unsweetened peanut butter (or another nut butter you tolerate)

• 20 g (about 2 tbsp) pure unsweetened cacao

• A small amount of baking powder

• Vanilla extract, to taste

• Low-FODMAP sweetener (like stevia or erythritol, depending on tolerance)
  

⚠️ Important for SIBO: Individual tolerances vary — not everyone digests avocado or nut butters the same way. Test small amounts first.

👩‍🍳 Preparation — Step by Step

1. Mash the avocado until smooth.

2. Add the egg, peanut butter, cacao, vanilla, and sweetener.

3. Stir in a pinch of baking powder.

4. Mix thoroughly until you get a thick dough.

5. Shape small cookie rounds.

6. Bake at 180 °C (355 °F) for 12–15 minutes.

7. Let cool — the cookies firm up as they rest.

Approximate Nutrition (entire batch)

• 474 calories

• 13 g carbs

• 15 g protein

• 40 g fats

Why This Works for Many With SIBO

These cookies are:

• Grain-free and low-carb

• Low sugar and low fermentable carbohydrates

• Rich in healthy fats (helping with satiety)

• A snack that often doesn’t spike blood sugar or feed gut bacteria as much as typical cookies do

Unlike traditional cookies, this is not a light, everyday treat — it’s a functional snack designed to be filling without irritating the gut.

Tolerance & When to Avoid

Not all SIBO-friendly recipes suit everyone. With SIBO, your food tolerance is individual — ingredients like avocado, nut butters, or cacao may cause symptoms in some people. This is normal and doesn’t mean the recipe is “bad”; it simply means you need to listen to your body and track your reactions.

Tips for SIBO-Friendly Baking

Here’s what to focus on when searching for dessert recipes that are easier on a sensitive gut:

✔️ Choose low-FODMAP ingredients
✔️ Avoid added sugar and fermentable sweeteners
✔️ Use whole, unprocessed foods
✔️ Test portions to understand your personal tolerance

🩺 Final Thoughts

These functional cookies can be a good option for people with SIBO when:

• You want a satiating, low-sugar snack

• You prefer nutrient-dense ingredients

• You avoid flour and processed carbohydrates

However, they’re not suitable during severe inflammation phases and shouldn’t replace medical treatment or a structured low-FODMAP diet plan.