Have SIBO? Here’s the Best and Worst Foods To Eat (2025 Guide)
“Mom, my tummy hurts again!” Sarah heard this plea from her 7-year-old after every pasta night. Frustrated and worried, she wondered: Was it gluten, dairy, or something else? After a long journey, her child was diagnosed with SIBO—Small Intestinal Bacterial Overgrowth. Now, Sarah faces a new challenge: What foods are safe, and which make symptoms worse?
What Is SIBO?
Small Intestinal Bacterial Overgrowth (SIBO) occurs when excess bacteria grow in the small intestine, causing symptoms like bloating, abdominal pain, diarrhea, and nutrient malabsorption. According to the Cleveland Clinic, dietary adjustments are a cornerstone of SIBO management.
Best and Worst Foods for SIBO
Choosing the right foods can dramatically ease SIBO symptoms. Here’s a breakdown based on the latest Cleveland Clinic Health Essentials and recent scientific evidence1:
| Best Foods | Worst Foods |
|---|---|
|
|
Why These Foods Matter
- Low-FODMAP foods reduce fermentation and gas production, easing symptoms2.
- High-FODMAP foods feed bacteria, worsening bloating and discomfort.
- Label reading is crucial—hidden ingredients like chicory root or inulin can trigger symptoms.
Stay Informed: Food Safety Alerts & Dietary News
Food safety and labeling regulations are evolving. Recent news includes:
- Product Recalls: In March 2024, the FDA recalled several gluten-free pastas due to undeclared wheat contamination—a serious risk for those with sensitivities.
- New Labeling Laws: The EU now requires clearer allergen labeling, including mandatory disclosure of FODMAP-rich ingredients (FoodNavigator, 2024).
- Emerging Trends: Plant-based and keto foods are surging, but many contain hidden fibers or sweeteners that can trigger SIBO symptoms. Always check for inulin, chicory, or sugar alcohols (NYTimes, 2024).
These changes impact everyone, especially those with SIBO, food sensitivities, or ethical dietary preferences. Staying updated helps you make safer, smarter choices.
Food Scan Genius: Your SIBO-Friendly Shopping Assistant
Food Scan Genius simplifies shopping for anyone with SIBO or food sensitivities. With the app, you can:
- Scan barcodes to instantly check for high-FODMAP ingredients, allergens, or hidden fibers
- Customize profiles to filter out foods based on your dietary needs—SIBO, gluten-free, dairy-free, vegan, and more
- Compare US vs EU products—see differences in labeling, ingredient lists, and allergen disclosures (FDA vs EFSA standards)
“I used to spend hours reading labels for my daughter’s SIBO. Now, with Food Scan Genius, I just scan and shop—no more guesswork or tummy aches!”
—Jessica, parent & app user
Download Food Scan Genius to take control of your food choices today.
US vs EU: Ingredient Lists & Labeling Laws
- United States (FDA): Requires labeling of major allergens (milk, wheat, eggs, etc.) but not all FODMAPs or sugar alcohols. Ingredient lists may not highlight inulin or chicory as problematic for SIBO.
- European Union (EFSA): Stricter allergen disclosure, with some countries mandating FODMAP-related ingredient warnings. New regulations require clearer labeling of plant-based and processed foods.
Tip: Always scan products, especially imported ones, to catch hidden triggers. Food Scan Genius bridges these regional gaps for you.
FAQs: SIBO Diet & Food Safety
What is the best diet for SIBO?
A low-FODMAP diet, rich in lean proteins, low-lactose dairy, and gluten-free grains, is recommended for SIBO. Avoid high-FODMAP foods like wheat, beans, onions, and certain sweeteners.
How do I check if a food is SIBO-safe?
Read ingredient labels for high-FODMAP items, or use the Food Scan Genius app to scan and instantly identify SIBO triggers.
Are food labeling laws different in the US and EU?
Yes. The EU has stricter allergen and ingredient disclosure rules, while the US focuses on major allergens. Some SIBO triggers may not be clearly labeled in the US.
Conclusion: Empower Your Food Choices
Sarah’s story is all too common—but it doesn’t have to end in frustration. By understanding the best and worst foods for SIBO, staying alert to food safety news, and using smart tools like Food Scan Genius, you can confidently shop for your family’s needs. Make every meal safer and symptom-free—one scan at a time.
References:
1. PubMed: Low-FODMAP Diet in SIBO
2. FDA: Food Labeling & Nutrition
3. EFSA: Food Allergens
4. Cleveland Clinic Health Essentials: SIBO Diet
5. NYTimes: Plant-Based Food Labels
