What to Eat in Rio de Janeiro If You Have SIBO — Practical Guide for Vacationing Without Discomfort

Principles of Eating With SIBO on Vacation

When managing SIBO, many people follow a low-FODMAP based approach — that means choosing foods that are less likely to ferment and cause gas or bloating. Focus on simple proteins, low-FODMAP vegetables, some fruits in moderation, and avoid common high-FODMAP triggers.

Proteins That Travel Well in Rio

Brazilian food has plenty of fresh proteins that are easy to digest:

• Grilled or roasted chicken

• Fish and seafood (common in coastal cuisine)

• Eggs

• Lean beef

These are good choices because protein doesn’t ferment in the gut the way fermentable carbs do. Simple preparation (without heavy sauces) is usually better for SIBO.

Carbohydrates and Sides That Are Usually SIBO-Friendly

In Rio you’ll find staples that can fit into a SIBO-sensitive plan:

• White rice — a very common side in Brazilian meals

• White potatoes (boiled or baked)

• Polenta or cassava (in moderate amounts)

• Simple gluten-free options at supermarkets or health food stores

These help provide energy without feeding bacteria in the small intestine as much as high-FODMAP grains.

Vegetables and Salads (Choose Wisely)

Cooked or simple salads are usually better tolerated than raw mixed salads:

• Carrots

• Zucchini

• Cucumber

• Lettuce

• Cooked spinach

Avoid or limit onion, garlic, cauliflower, and other high-FODMAP veggies often used in Brazilian stews or sauces unless they can be omitted.

Fruits You Can Try in Moderation

Rio markets offer delicious tropical fruits, but some are more SIBO-friendly than others:

• Strawberries

• Blueberries

• Grapes

• Oranges

Eat them in small portions because fruit sugars can still ferment if you’re sensitive.

Eating Out in Rio: Practical Tips

• Ask for plain grilled or roasted proteins without onion or garlic.

• Order vegetables cooked or steamed rather than raw salads with lots of ingredients.

• If you’re unsure about a dish, ask the restaurant to prepare it with just salt, pepper, and olive oil.

• Use apps or translation tools to explain your intolerances if there’s a language barrier. There are cafes and restaurants in Rio accustomed to dietary needs and they can often accommodate simple modifications.
  
  

Snacks and Grocery Tips

Brazilian supermarkets (e.g., Pão de Açúcar, Carrefour, Zona Sul) usually have:

• Plain potato chips or corn snacks (without onion/garlic powder)

• Low-FODMAP nuts and seeds

• Lactose-free or coconut yogurt

• Fresh fruit and simple pre-cooked proteins

Planning snacks helps you avoid impulse choices that trigger symptoms.

Beverages to Choose or Avoid

Good choices:

• Water (stay hydrated)

• Herbal teas (if available)

• Coffee black or with lactose-free milk if tolerated

Limit or avoid:

• Alcohol

• Sugary drinks

• Milk with lactose

Alcohol and sugary beverages can worsen fermentation and discomfort.

Final Advice for Vacationing With SIBO

• Prioritize simple, cooked foods over rich sauces and mixed dishes.

• Eat small portions more frequently instead of large plates.

• Be mindful of hidden ingredients (garlic and onion are especially common in Brazilian seasoning).

• Remember that what works for one person with SIBO won’t work for everyone — test foods slowly and watch how your body reacts.