What to Eat in Chicago if You Have SIBO

Chicago is known for hearty, comforting food: large portions, cheese-heavy dishes, sauces, and rich meals—especially during the colder months. If you have SIBO, this environment can be challenging unless you approach food with intention.

The good news: you can manage SIBO in Chicago if you know what to choose, what to avoid, and how to keep meals simple.

The Reality of Having SIBO in Chicago

In Chicago, it’s common to:

• Eat large, filling meals

• Consume a lot of cheese and refined carbohydrates

• Face oversized portions as the norm

• Encounter menus rich in garlic, onion, and sauces

• Rely on hot, heavy foods during winter

For SIBO, the biggest risk is excess—both in portion size and ingredients.

SIBO-Friendly Foods You Can Find in Chicago

Simple proteins (especially helpful in cold weather)

Warm, simple proteins are usually best tolerated:

• Plain grilled or roasted chicken

• Beef (steak, roast beef, burger patties without bun)

• Eggs (scrambled, simple omelets)

• Plain turkey

• White fish (less common, but available)

Chicago tip: Ask clearly for no garlic, no onion, no sauce. These are often part of the base recipe.

Carbohydrates That Work Better for SIBO in Chicago

These are easy to find across the city:

• White rice

• Potatoes (baked or boiled)

• Rice cakes

• Plain oatmeal (small portions)

• Quinoa (moderate amounts)

Avoid pizza, pasta, baked goods, and deep-dish dishes—even though they’re iconic.

Vegetables Usually Better Tolerated with SIBO

• Carrots

• Zucchini

• Spinach

• Lettuce

• Cucumber

In colder months, cooked vegetables are generally easier to digest.

SIBO-Friendly Grocery Stores in Chicago

These stores usually offer simpler, more transparent options:

• Trader Joe’s

• Whole Foods

• Jewel-Osco

• Mariano’s

• Costco

Always check labels and avoid:
garlic, onion, inulin, chicory root, “natural flavors,” high-fructose corn syrup.

Eating Out in Chicago with SIBO

Dining out in Chicago often means rich, filling food—but it’s still manageable.

Safer restaurant choices:

• Diners (eggs, plain meats)

• American grills

• Steakhouses

• Breakfast cafés

What to order:

• Steak with potatoes

• Grilled chicken with rice

• Simple omelets

• Burger patties without bun or sauces

What to avoid in Chicago:

• Pizza (including deep dish)

• Cheese-heavy dishes

• Creamy sauces

• Thick soups and stews

SIBO-Friendly Grab-and-Go Options in Chicago

For busy or cold days:

• Hard-boiled eggs

• Plain lactose-free yogurt

• Rice cakes

• Simple protein bars

• Small portions of ripe banana or strawberries

Avoid bakery items and café pastries.

Common SIBO Mistakes in Chicago

• Eating portions that are too large

• Overconsuming cheese and dairy

• Trusting soups or stews that “seem homemade”

• Eating for comfort rather than hunger

• Repeating heavy meals multiple days in a row

How to Make SIBO Easier to Manage in Chicago

• Choose warm but simple meals

• Limit cheese and refined carbs

• Watch portion sizes

• Walk after meals, even in cold weather

• Don’t use heavy food to compensate for the climate

Final Thoughts: Living in Chicago with SIBO Is Possible

Chicago’s food culture encourages indulgence, but SIBO requires balance, not restriction or excess. You don’t need to avoid the city—you just need to eat with intention.

With simple, repeatable choices, living or traveling in Chicago with SIBO is absolutely manageable, even during winter.