What to Eat in Seville If You Have SIBO — A Practical Guide With Safe Dishes

How to Approach Eating in Seville

Seville’s cuisine is rich in fresh, Mediterranean ingredients, but many traditional recipes include ingredients that can trigger symptoms if you have SIBO. When eating out or buying food, aim for:

• Lean proteins (like fish or chicken) prepared simply

• Low-FODMAP vegetables cooked without garlic/onion

• Gentle carbohydrates such as rice and potatoes

• Healthy fats like olive oil

Planning ahead and requesting simple preparations helps you dine out without unnecessary bloating or discomfort.

Safe Protein Options to Request

At restaurants and tapas bars in Seville, many protein options can easily be SIBO-friendly if prepared with minimal seasoning and no garlic/onion:

• Grilled fish or shellfish with olive oil and lemon — very common in Andalusian cuisine. Ask for no sauces with garlic or onion.

• Grilled chicken or lean meats with simple herbs and oil (no complex sauces).

• Seafood tapas like prawns or squid grilled or sautéed simply.

Ask servers to avoid heavy sauces and stick to olive oil, lemon, and fresh herbs that are easier on digestion.

Low-FODMAP Vegetable and Carb Choices

Seville has plenty of produce and sides that fit a SIBO-focused eating plan:

• Potatoes: fried or roasted without garlic/onion seasoning — a common Spanish side.

• Roasted vegetables: peppers, eggplant, and zucchini — when cooked simply, they are mild and easy to digest.

• Rice: a gentle carb that’s often part of tapas or main dishes when prepared simply. (Ask about ingredients in broths or sauces.)

Always confirm that vegetables and sides are cooked with olive oil, lemon, or safe herbs and without garlic or onion.

Typical Foods You Can Adapt

Some iconic Andalusian dishes can be made SIBO-friendly with simple modifications:

• Tortilla Española (Spanish omelet): Potatoes and eggs — ask for no onions or specify they can leave them out.

• Patatas Bravas: Crispy potatoes served without spicy sauce — order the sauce on the side or skip it.

• Grilled seafood platters: Common and usually safe if prepared simply.

Be cautious with dishes that traditionally include garlic, onion, legumes, or rich sauces — you can usually request modifications.

Foods to Be Careful With or Avoid

Several local foods and popular preparations may not sit well with SIBO:

• Soups or cold tomato dishes like salmorejo — sometimes thickened with bread or garnished with garlic/onion, so always ask about ingredients.

• Legume-based dishes like spinach with chickpeas — delicious, but chickpeas can trigger symptoms for many people with SIBO.

• Bread and pastries: Traditional bread is everywhere in Seville and usually contains gluten — you may need to skip or order gluten-free options if tolerated.
  

Practical Eating Tips in Seville

• Communicate clearly: Phrases like “without garlic” or “no onion please” (or have them written on a card) help servers understand your needs when menus don’t list ingredients. Learning a few basic phrases in Spanish or using apps can make this easier.

• Research menus ahead of time: Many restaurants list menus online — scanning these before you go helps you pick places where you can order safe dishes.

• Pack or buy gentle snacks: Low-FODMAP nuts, rice cakes, or safe fruit can save the day if you can’t find suitable options while sightseeing.
  

Hydration and Gentle Beverages

Water should be your main drink while managing SIBO. Herbal teas (like mint or ginger) are gentle on digestion, and plain coffee may be okay if tolerated. Avoid sugary drinks and alcohol that can worsen fermentation and symptoms.

Final Takeaway

Eating in Seville with SIBO is possible with a bit of preparation and clear communication. Focus on grilled proteins, mild vegetables, rice and potatoes, and simple preparations without garlic or onion. With these strategies, you’ll enjoy Andalusian cuisine while keeping digestive discomfort to a minimum.