Compare Common Diets For SIBO

SIBO Diets Explained: FODMAP, Biphasic, & Low-Fermentation—Which One Is Right for You?

If you have SIBO (Small Intestinal Bacterial Overgrowth), you might feel overwhelmed by all the different diets out there. Don’t worry! We’re here to help break down three common SIBO diets: the Low FODMAP diet, the Biphasic Diet, and the Low-Fermentation diet. We’ll explain how they work, and why the Low-Fermentation diet is often the best choice for long-term success. Plus, we’ll talk about why staying on a super restrictive diet for too long can actually slow down your healing.

The Low FODMAP Diet: Great for Quick Symptom Relief

The Low FODMAP diet is super popular with SIBO patients because it helps quickly reduce symptoms like bloating, gas, and stomach pain. It works by cutting out foods that are hard to digest—these are called FODMAPs. They can ferment in your gut and cause trouble.

But here’s the catch: This diet is very restrictive and can be hard to follow for a long time. Plus, it can mess with your good gut bacteria since they need fiber to thrive. Staying on the Low FODMAP diet too long can even make constipation worse! And with so much different advice online about which foods are FODMAP-friendly, it can be confusing to follow.

The Biphasic Diet: Reintroducing Foods Slowly but Can Feel Limiting

The Biphasic Diet, developed by Dr. Nirala Jacobi ND, is another common diet for SIBO. It has phases where you slowly add foods back into your diet after starting with a more restrictive plan. This can be helpful if you’ve been on a low FODMAP diet for a while and are nervous about eating more foods again.

But, there’s a downside: the Biphasic Diet can feel limiting, especially when you’re only allowed to eat small amounts of certain foods. For example, you might only be able to eat 3 spears of asparagus at a time! While it’s great for transitioning off a Low FODMAP diet, it can still feel frustrating when you’re trying to add back variety.

The Low-Fermentation Diet: Best for Long-Term Success

Now, let’s talk about the Low-Fermentation diet—this is the winner for long-term gut health! It was created by Dr. Mark Pimentel and dietitians at Cedars Sinai and is much easier to follow, especially if you’re on the go, traveling, or eating out at restaurants.

What makes this diet different is that it’s not just about what you eat—it’s also about when you eat. With the Low-Fermentation diet, you space your meals 4-5 hours apart to let your gut have its “cleaning wave.” These waves help sweep away food and bacteria from your small intestine. Eating too often, like snacking all the time, stops those waves from happening.

The best part? The Low-Fermentation diet isn’t as strict as the other diets. It’s more flexible and lets you enjoy a wider variety of foods, making it way easier to stick without having the same degree of effect on all of your bacteria﹣including your good guys.

Why Being Too Restrictive Can Slow Down Your Healing

Here’s an important thing to remember: being on a super-restrictive diet for too long can actually make it harder for you to heal. When you cut out too many foods, especially ones with fiber, you’re also cutting off food for the good bacteria in your gut.

Your gut needs these good bacteria to stay balanced and healthy. If you starve them for too long, you could end up with a more severe gut dysbiosis (imbalanced gut bacteria) than you had before. That’s why it’s important to start reintroducing high-fiber foods like veggies, fruits, and grains as soon as you can after your SIBO treatment.

How to Reintroduce Foods Safely

Feeling nervous about reintroducing foods after being on a restrictive diet?

You’re not alone!

Many people with SIBO worry about bringing back foods, but here’s a simple way to do it: start small. Eat a half-portion of what you would normally eat of a tricky food, like a fruit or veggie, and see how you feel. If your symptoms are mild or manageable, keep eating that food and slowly increase the portion.

If you have a stronger reaction, wait 2-3 days and try again with an even smaller portion. Over time, your gut will get used to these foods again. Start with fruits and veggies first, and save gluten and dairy for last since they’re usually the hardest to reintroduce.

How Long Should You Stay on a Restrictive Diet?

It’s tempting to stay on a restrictive diet for a long time if it’s helping your symptoms. But it’s best not to follow any of these diets for more than 2-3 months. The longer you avoid high-fiber foods, the harder it’ll be to reintroduce them later on. After your treatment for SIBO, start bringing back those healthy, fibrous foods to keep your gut happy!

In Summary

Managing SIBO through diet can feel tricky, but you don’t have to stay restricted forever. While the Low FODMAP and Biphasic diets can help in the short term, they’re tough to follow for too long and can harm your gut. On the other hand, the Low-Fermentation Diet gives you more flexibility and focuses on long-term gut health. Remember, your gut needs fiber to stay balanced, so be sure to reintroduce those healthy foods when your SIBO treatment is done!