What to Eat in England If You Have SIBO

Basic Guidelines

What you want to do:

• Choose foods that are low in FODMAPs (less likely to ferment in the gut).

• Focus on simple meals with few ingredients.

• Eat slowly and in moderate portions.

What to limit or avoid: foods high in fermentable sugars that feed bacteria, such as apples, pears, wheat products, onions, garlic, dairy with lactose, beans and lentils.

Proteins That Are Generally Well Tolerated

Look for these in English supermarkets and menus:

• Plain cooked chicken, turkey, lean beef or pork

• Fish and seafood (e.g., cod, salmon, haddock)

• Eggs

Prepare them simply (roasted, grilled, steamed) and avoid heavy sauces containing onion or garlic (very common in UK food).

Carbohydrates Less Likely to Trigger Symptoms

In England you can find:

• White rice

• White potatoes (boiled or baked)

• Gluten-free bread, wraps or low-FODMAP crackers

• Rice noodles or polenta

These choices provide energy without feeding bacterial overgrowth as much as high-FODMAP grains like wheat or rye.

Vegetables That Are Usually Easier to Tolerate

Choose cooked (rather than raw) versions when possible, as cooking reduces fermentable components:

• Carrots

• Courgette (zucchini)

• Cucumber

• Lettuce

• Tomatoes

Avoid or limit high FODMAP vegetables like onions, garlic, asparagus, mushrooms and cauliflower, which are common in British recipes.

Fruits and Dairy Options

Fruits:

• Choose low-FODMAP options such as strawberries, blueberries, grapes or oranges.

Larger servings of fruit can still cause symptoms in some people with SIBO, so start with small amounts.

Dairy:

• Lactose-free milk and yogurt

• Hard cheeses (if tolerated)

Traditional milk, soft cheese and high-lactose dairy products are more likely to cause fermentation and symptoms.

Typical English Foods You Can Modify

England has some classic dishes that can be adapted for SIBO:

• Grilled or roast fish with plain boiled potatoes (avoid batter or sauces)

• Plain roast chicken with a side of cooked carrots or courgette

• Poached eggs with gluten-free toast or white rice toast

• Rice bowls with chicken and cooked vegetables

When eating out, ask for dishes without onions, garlic, heavy sauces, breading or gravy, which are common in many English meals.

Beverages

• Water

• Herbal teas (peppermint, ginger)

• Black tea or coffee without milk (if you tolerate it)

Avoid sugary drinks, milk in tea or coffee if lactose bothers you, and alcohol, which can worsen fermentation.

Sample Day (General Low-FODMAP Style)

Breakfast: Eggs with gluten-free toast or plain rice
Lunch: Grilled chicken or fish with boiled potatoes and cooked courgette
Dinner: Roast turkey or chicken with carrots and plain rice
Snacks: Lactose-free yogurt with a small handful of berries

This style mirrors common low-FODMAP recommendations while using foods readily available in England.

Final Notes

• A low-FODMAP SIBO-friendly diet is often temporary and personalized to your tolerance; foods tolerated at one stage might change as your gut heals.

• Work with a dietitian or healthcare professional familiar with SIBO to fine-tune your choices and ensure nutritional adequacy.