What to Eat (and When) During SIBO Treatment

I existed for years on a super restricted diet. I didn’t know any better. I was bloated, tired, losing hair—and just trying to feel better. I followed a SIBO or Low FODMAP diet for years and watched my gut health get worse, despite all the effort.

I don’t want that to happen to you. 

Let me explain.

Why SIBO Diets Aren't Meant to be Followed "Forever"

Diets like Low FODMAP or SIBO-specific protocols are designed to starve bacteria. That includes the “bad guys” we’re trying to reduce and the beneficial bacteria we need in the large intestine. That’s why these diets can be tricky.

These types of diets—including Low FODMAP, SCD, Carnivore, and low-fiber plans—aren’t meant to be followed long-term. In my practice, I rarely recommend staying on any restrictive diet for more than 8–12 weeks. My goal is to open up the diet as it works for the client's needs, as their individual case allows. 

So When Do These Diets Help?

When used at the right time, a SIBO diet can help:

• Reduce bloating, gas, and other symptoms

• Calm gut inflammation

• Support the effectiveness of treatment

• Give your gut lining a chance to start healing

But timing is everything.

When to Use Diet in the SIBO Process

In many cases, I introduce dietary changes after treatment has begun or even as it's wrapping up, almost always with guidance with a medical provider. In some cases, where symptoms are intense, starting with food adjustments first can reduce discomfort and minimize die-off reactions.

There’s no single approach. The goal is always to help your body feel more supported—not more stressed.

What I Consider When Supporting a Client with SIBO

Every client is different. Here are a few things I look at:

• Gas type: Hydrogen (SIBO), methane (IMO), or hydrogen sulfide (ISO)

• Treatment protocol: What your prescribing practitioner is using and for how long

• Fatigue and burnout: If you’re worn out or undernourished, we go slow - sometimes I need to start here first so we can fill a person up before treatment

• Blood sugar stability: This impacts everything from digestion to mood and impacts the nervous system (which is crucial to healing)

• Relationship with food: History of restriction, disordered eating, or body image concerns

• Lifestyle factors: Work, family, cooking ability—this all matters

What About Meal Spacing?

You may have heard that spacing meals every 4–5 hours supports the Migrating Motor Complex (MMC)—your body’s natural digestive cleanup wave.

That’s true in many cases. But if you struggle with blood sugar dips or adrenal fatigue, rigid meal spacing may not serve you. Supporting stable overnight fasting and a flexible, personalized eating rhythm is often a better place to start.

I Think About SIBO Support in Phases

While I’ll talk more about this in my next post, here’s a quick overview:

• Phase 1: Treatment – Reduce bacterial overgrowth and calm the gut

• Phase 2: Support – Strengthen digestion, address root causes, assess motility

• Phase 3: Restore – Rebuild gut resilience and expand the diet again

What (and when) you eat will shift in each phase.

Common Mistakes to Avoid on a SIBO Diet

• Staying on a restrictive diet for too long

• Thinking SIBO is the root cause—it’s usually a symptom

• Starting treatment without addressing food timing or composition

• Misidentifying your gas type (each requires a different approach)

• Giving up when “treatment” only helps a little—there may be co-infections

• Trying to do it all alone

You Don’t Have to DIY This

I’ve treated SIBO many times myself, addressed multiple root causes (I'll share that story soon), and even went back to school to help women like you avoid what I went through. SIBO is complicated. 

Now I can eat a wide range of foods, I feel strong and energized, and I have the honor of helping others reclaim their own well-being.

Want more help figuring out what to eat and when?

Join me for my SIBO masterclass:
What to Eat (and When) for SIBO – Check here to see when I am offering it next! 
It’s practical, nourishing, and designed to help you feel more confident with your next steps.

Or schedule a complimentary conversation to explore if working together is right for you. Schedule HERE.

PS. I was lucky enough to find a practitioner to support my on my journey. Dr. Holcomb Johnston was instrumental in my learning, and for years now, I get to practice alongside her at Enso Natural Medicine.