Traveling to New York City with SIBO: What to Eat and How to Stay Symptom-Free
A practical NYC travel guide for people with SIBO
Visiting New York City is exciting: endless walking, iconic neighborhoods, museums, shows, and food everywhere. But if you have SIBO, traveling to NYC can quickly become stressful if you don’t know what to eat, where to stop, and what to avoid.
This guide is designed specifically for tourists with SIBO visiting New York City, so you can enjoy your trip without constantly worrying about symptoms.
Can You Travel to New York City if You Have SIBO?
Yes—but not by improvising.
As a tourist in NYC, you’ll likely:
Walk long distances
Eat most meals out
Rely on grab-and-go food
Have irregular schedules
Be exposed to more stress
All of this can worsen SIBO symptoms. The key is planning ahead and keeping food decisions simple.
What to Eat in New York City with SIBO (Tourist Edition)
Simple proteins: your safest travel option
These are widely available and usually well tolerated:
Grilled or plain chicken
Eggs (simple breakfasts)
Beef (steak or burger patty without bun)
Plain grilled white fish
Plain turkey (check ingredients)
Helpful phrase to use:
“No garlic, no onion, please. Plain.”
Safer carbohydrates while traveling with SIBO
Not the most “touristy,” but the most reliable:
White rice
Potatoes
Rice cakes
Plain oatmeal (small portions)
If your SIBO is active, it’s best to skip pizza, bread, and street food—even if they’re iconic.
Vegetables that tend to work better for SIBO
Carrots
Zucchini
Spinach
Lettuce
Cucumber
Whenever possible, choose cooked vegetables. Deli salads are a common trigger.
Where to Eat in NYC as a Tourist with SIBO
Safer restaurant types:
Diners (simple breakfasts)
Steakhouses (meat + potato)
Classic American restaurants
Breakfast cafés with customizable options
Places to avoid (even if famous):
Italian restaurants (heavy garlic and onion)
Street food stands
Food halls with complex dishes
Juice bars and smoothie shops
NYC tip: Asking for food “plain” is completely normal in New York.
SIBO-Friendly Grab-and-Go Options for Sightseeing Days
When you’re out exploring all day:
Hard-boiled eggs
Plain lactose-free yogurt
Rice cakes
Simple protein bars with minimal ingredients
Small portions of ripe banana or strawberries
Avoid smoothies and juices—even “natural” ones—as they’re a common SIBO trigger.
Useful Stores for Tourists with SIBO in NYC
Great if you’re staying in a hotel or Airbnb:
Trader Joe’s
Whole Foods
CVS or Walgreens (simple snacks)
Local neighborhood grocery stores
Look for products with very short ingredient lists, and avoid:
garlic, onion, inulin, chicory root, “natural flavors,” high-fructose corn syrup.
Common Mistakes When Traveling to NYC with SIBO
“I’m on vacation, I’ll try everything”
Eating constantly while walking all day
Drinking too much coffee
Trying multiple new foods in one day
Eating out of stress or exhaustion
Travel is already a stressor—don’t add digestive stress on top of it.
Practical Tips to Enjoy NYC with SIBO
Plan 2–3 safe meals per day
Walk after meals (easy in NYC)
Repeat meals that work
Stay well hydrated
Avoid daily food experiments
Final Thoughts: You Can Enjoy New York City with SIBO
Having SIBO doesn’t mean giving up travel—or New York City. It means being intentional, choosing simple foods, and protecting your energy so the trip stays enjoyable.
With a clear strategy, traveling to NYC with SIBO is absolutely possible.