SIBO-Friendly Overnight Bowls: How to Make Soaked Oats (or Safe Alternatives)
Overnight oat bowls with chia, yogurt, and fruit — commonly called overnight oats — are popular on social media because they’re practical and nutritious. But if you live with SIBO (Small Intestinal Bacterial Overgrowth), traditional oats can cause bloating, gas, or digestive discomfort due to their high fermentable fiber content.
The good news is you can adapt these bowls to be gentler on digestion and SIBO-appropriate by choosing oat alternatives and low-fermentable fruits.
Why Some People with SIBO May Not Tolerate Oats
Even gluten-free oats can contain fibers that are highly fermentable and feed bacteria in the small intestine, triggering symptoms for many sensitive guts. While some individuals tolerate small amounts, most find better results with alternatives.
Safe & Suggested Ingredients for a SIBO-Friendly Overnight Bowl
Instead of traditional oats, try one of these gentler bases:
Puffed rice (unsweetened) – low fermentable carbohydrates
Soaked chia seeds – add thickness with minimal fermentable fiber
Gluten-free rice flakes – softer and often better tolerated than oats
Cooked and cooled quinoa (small portions) – tolerable for many
Lactose-free yogurt – creamy base without lactose discomfort
Recipe: SIBO-Friendly Overnight Bowl
Ingredients (1 serving):
½ cup SIBO-friendly base (puffed rice, gluten-free rice flakes, or soaked chia)
¾ cup lactose-free natural yogurt
1–2 tablespoons chia seeds
¼ cup low-fermentable fruit (e.g., strawberries, blueberries)
1 teaspoon unsweetened peanut butter (optional, for richness)
A pinch of cinnamon (optional)
How to Prepare It
Combine your chosen base with lactose-free yogurt and chia seeds.
Refrigerate overnight (or at least 4 hours) so the mixture thickens.
Add low-fermentable fruit on top just before eating.
Optionally, add peanut butter and a sprinkle of cinnamon for extra flavor.
Tip: If using puffed rice, add it right before eating so it stays crisp.
Low-Fermentable Fruit Options
Strawberries
Blueberries
Small amounts of underripe banana or pineapple
Avoid high-fructose fruits like mango, pear, or large servings of ripe banana, as they may trigger symptoms.
Yogurt & SIBO
Choose a lactose-free yogurt with no added sugars or fermentable sweeteners (like sorbitol or xylitol). Lactose-free yogurt adds gentle probiotics and protein, which can improve tolerability when combined with a low-fermentable base.
Portion & Tolerance Tips
Even well-tolerated ingredients can cause symptoms if eaten in excess. For SIBO, keep your serving size moderate (e.g., under ¾ cup of base) and avoid combining multiple fermentable foods at once. Always listen to your body and adjust to what your gut handles best.