What to Eat During the Strict Phase of SIBO

What Is the Strict Phase of SIBO?

The strict phase usually happens:

• At the start of treatment

• While taking antibiotics or antimicrobial herbs

• During flare-ups

• When symptoms are very active

The main goal of this phase is to:

• Reduce bacterial fermentation

• Decrease gas and inflammation

• Make digestion easier

• Avoid overloading the gut

Key Principles for Eating in the Strict Phase

Before we look at specific foods, keep in mind:

• Keep meals simple (few ingredients)

• Eat the same foods repeatedly

• Have moderate portions

• Eat less fiber and avoid raw foods

• Avoid “food experiments” — if a food causes symptoms, don’t eat it

Proteins That Are Generally Well Tolerated

Choose plain, simply cooked proteins:

• Chicken (breast or thigh, no skin)

• Lean beef

• White fish

• Eggs

• Natural turkey

Only use salt — and olive oil if tolerated. No garlic, no onion, no complex seasonings.

Safer Carbohydrates in the Strict Phase

Instead of complex grains or mixes, choose:

• White rice

• Boiled or baked potatoes

• Puffed rice or rice cakes

• Simple oats (small portion, only if tolerated)

Avoid whole grains and alternative flours at this stage.

Vegetables You Can Try

Select a few low-irritating veggies, and cook them well:

• Carrot

• Zucchini

• Spinach

• Lettuce

• Cucumber

Better cooked (steamed, boiled, or lightly sautéed). If symptoms are strong, you may need to reduce or eliminate veggies temporarily.

Fats That Are Often Tolerated

• Olive oil

• Ghee or clarified butter (if tolerated)

Avoid excess fat, as too much can slow digestion and worsen symptoms.

Foods to Avoid in the Strict Phase

During this stage, steer clear of:

• Garlic and onion (in any form)

• Legumes

• Sugars

• Sweeteners

• Whole grain flours

• Fermentable vegetables

• Fruits (often even those usually considered “allowed”)

• Probiotics without medical guidance
  

Simple Meal Examples

Here are some basic meal ideas that fit this phase:

• Grilled chicken with white rice

• Lean beef with potatoes

• Baked fish with carrots

• Scrambled eggs with zucchini

• White rice with shredded chicken

Repeating the same meals over and over is intentional — it helps calm the gut and support treatment.

Common Mistakes to Avoid

• Trying to eat too much variety too soon

• Adding new foods out of anxiety

• Eating raw foods

• Overdoing “allowed” fruits

• Skipping meals then overeating later

How Long Does the Strict Phase Last?

This phase is not permanent. It typically lasts:

• Between 2 to 6 weeks, depending on symptoms, type of SIBO, and treatment progress

The biggest mistake is staying too long out of fear rather than advancing when your gut allows.

Conclusion

The strict phase of the SIBO diet can feel monotonous, but its purpose is to quiet down digestive disturbances so your medical treatment can work more effectively.