Gut health is a topic that has gained significant attention in recent years, and for good reason. The gut microbiome plays a crucial role in our overall well-being, from digestion to immune function. However, many people struggle with an imbalance of bacteria in their gut, known as Small Intestine Bacterial Overgrowth (SIBO). A SIBO diet focuses on incorporating foods that are easy to digest and promote a healthy gut microbiome.
In this article, we’ll explore 18 delicious recipes that can help alleviate symptoms of SIBO. These recipes use ingredients that are gentle on the digestive system, such as lean proteins, leafy greens, and fiber-rich fruits and vegetables. From herb-roasted chicken to ginger-turmeric salmon, these dishes not only taste great but also support gut health.
Whether you’re looking for quick and easy meals or slow-cooked stews, we’ve got you covered with our collection of SIBO-friendly recipes. In the following pages, discover how a few simple changes to your diet can make a big difference in how you feel.
Herb-Roasted Chicken with Carrots and Zucchini
Elevate your weeknight dinner with this flavorful and healthy recipe that combines the richness of roasted chicken with the sweetness of carrots and zucchini.
Ingredients:
– 1 whole chicken (3-4 lbs), rinsed and patted dry
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary, thyme, and parsley
– Salt and pepper, to taste
– 4-5 medium-sized carrots, peeled and chopped
– 2 medium-sized zucchinis, sliced
– Optional: lemon wedges and crusty bread for serving
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, rosemary, thyme, parsley, salt, and pepper.
3. Rub the mixture all over the chicken, making sure to get some under the skin as well.
4. Place the chicken in a roasting pan and surround it with chopped carrots and zucchinis.
5. Roast for 45-50 minutes or until the chicken is cooked through and the vegetables are tender.
6. Let the chicken rest for 10-15 minutes before carving and serving.
Cooking Time: 45-50 minutes
Ginger-Turmeric Salmon with Steamed Spinach
This recipe combines the bold flavors of ginger and turmeric with the rich flavor of salmon, served alongside a nutritious side of steamed spinach. Perfect for a quick and healthy weeknight dinner!
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 2 tsp grated fresh ginger
– 1 tsp ground turmeric
– Salt and pepper to taste
– 1 bunch fresh spinach
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet, leaving some space between each piece.
4. Drizzle olive oil over the salmon and sprinkle with grated ginger and turmeric. Season with salt and pepper to taste.
5. Bake for 12-15 minutes or until cooked through.
6. While the salmon is cooking, steam the spinach in a separate pot by adding 1 inch of water and covering the pot with a lid. Cook for 3-4 minutes or until wilted.
7. Serve the baked salmon alongside the steamed spinach.
Cooking Time: 15-18 minutes
Garlic-Infused Olive Oil Pasta with Basil
A simple yet flavorful pasta dish that combines the richness of garlic-infused olive oil with the brightness of fresh basil. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz pasta (linguine or fettuccine work well)
– 1/2 cup garlic-infused olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat the garlic-infused olive oil over medium-low heat. Add the minced garlic and cook for 1-2 minutes or until fragrant.
3. Add the chopped basil to the skillet and stir to combine. Cook for an additional minute.
4. Add the cooked pasta to the skillet, tossing to combine with the garlic-basil mixture. If the pasta seems dry, add a bit of reserved pasta water.
5. Season with salt and pepper to taste. Top with grated Parmesan cheese if desired.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Slow-Cooked Beef Stew with Parsnips
Savor the rich flavors of tender beef and sweet parsnips in this comforting slow-cooked stew, perfect for a cozy evening meal.
Ingredients:
– 1 lb beef chuck or brisket, cut into 2-inch cubes
– 2 large parsnips, peeled and chopped
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup beef broth
– 1/2 cup red wine (optional)
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat slow cooker to low.
2. In a large skillet, brown the beef cubes over medium-high heat, about 5 minutes. Remove from heat and set aside.
3. Add chopped onion and minced garlic to the skillet; cook until softened, about 3 minutes.
4. Transfer the mixture to the slow cooker, adding the browned beef, parsnips, beef broth, red wine (if using), and thyme.
5. Season with salt and pepper to taste.
6. Cook on low for 8-10 hours or high for 4-6 hours.
Cooking Time: 8-10 hours (low) or 4-6 hours (high)
Lemon-Pepper Cod with Roasted Fennel
Lemon-Pepper Cod with Roasted Fennel: A Bright and Citrusy Delight
This simple yet flavorful recipe combines the tender flakiness of cod with the sweet, anise-like flavor of fennel and a zesty lemon-pepper crust.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 bulbs of fennel, trimmed and quartered
– 1/4 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 1 tsp black pepper
– 1 tsp lemon zest
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the fennel quarters on the prepared baking sheet, drizzle with olive oil, and season with salt and pepper.
4. Roast the fennel in the preheated oven for 20-25 minutes or until tender and lightly caramelized.
5. Meanwhile, mix together lemon juice, black pepper, and lemon zest.
6. Place the cod fillets on a plate and brush both sides with the lemon-pepper mixture.
7. Cook the cod in the oven for 12-15 minutes or until cooked through.
Cooking Time: 35-40 minutes
Serve the roasted fennel alongside the crispy-skinned, flavorful cod and enjoy!
Coconut-Curry Shrimp with Bok Choy
Experience the flavors of Southeast Asia with this mouthwatering shrimp dish, infused with coconut milk and a hint of curry powder. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon curry powder
– 1/4 cup coconut milk
– 1/4 cup fish sauce (optional)
– 1 bunch bok choy, cleaned and separated into leaves and stalks
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add garlic, ginger, and curry powder; cook 1 minute.
3. Add shrimp; cook until pink, about 2-3 minutes per side.
4. Stir in coconut milk and fish sauce (if using); simmer for 1 minute.
5. Add bok choy to the skillet; cook until wilted, about 2-3 minutes.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves and serve immediately.
Cooking Time: 10-12 minutes
Rosemary-Lamb Chops with Mashed Cauliflower
Elevate your dinner game with this flavorful and healthy recipe, where the bold flavors of rosemary and lamb come together in perfect harmony.
Ingredients:
– 4 lamb chops (1-1.5 pounds)
– 2 tablespoons olive oil
– 2 sprigs fresh rosemary, chopped
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 head cauliflower
– 2 tablespoons unsalted butter
– 1/4 cup heavy cream or Greek yogurt
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, chopped rosemary, lemon juice, salt, and pepper.
3. Brush the mixture evenly onto both sides of the lamb chops.
4. Place lamb chops on a baking sheet lined with parchment paper and bake for 12-15 minutes or until cooked to desired level of doneness.
5. Meanwhile, steam cauliflower florets in a steamer basket until tender, about 5-7 minutes.
6. In a separate pot, melt butter over medium heat. Add heavy cream or Greek yogurt and mash cauliflower with a fork until smooth.
Cooking Time: 20-25 minutes
Serve: Rosemary-lamb chops with mashed cauliflower for a satisfying and nutritious meal.
Baked Chicken Thighs with Green Beans
A classic comfort food combination that’s quick, easy, and packed with flavor! This recipe yields juicy chicken thighs and tender green beans, perfect for a weeknight dinner.
Ingredients:
– 4 bone-in, skin-on chicken thighs
– 1 pound fresh green beans, trimmed
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Arrange chicken thighs on one half of the sheet, skin side up.
4. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper.
5. Place green beans on the other half of the sheet, leaving some space between each bean.
6. Bake for 25-30 minutes or until chicken reaches an internal temperature of 165°F (74°C) and green beans are tender.
7. Flip chicken thighs halfway through cooking.
Cooking Time: 25-30 minutes
Turmeric-Spiced Quinoa with Roasted Bell Peppers
Turmeric-Spiced Quinoa with Roasted Bell Peppers: A flavorful and nutritious side dish perfect for accompanying your favorite protein or vegetables.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 teaspoon ground turmeric
– 1/4 teaspoon salt
– 2 tablespoons olive oil
– 2 bell peppers (any color), seeded and sliced
– 2 cloves garlic, minced
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring quinoa and water or broth to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes or until quinoa is tender.
3. While quinoa cooks, toss bell peppers with olive oil, garlic, salt, and turmeric on a baking sheet. Roast for 20-25 minutes or until tender.
4. Once quinoa is cooked, fluff with a fork and stir in chopped parsley (if using).
5. Serve warm, garnished with roasted bell pepper slices.
Cooking Time: 35-40 minutes
Grilled Pork Tenderloin with Asparagus
Elevate your outdoor cooking game with this flavorful and healthy recipe that combines the tender and juicy pork tenderloin with crisp asparagus. This quick and easy dish is perfect for a weeknight dinner or a weekend barbecue.
Ingredients:
• 1 (6-8 oz) pork tenderloin
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp garlic powder
• Salt and pepper, to taste
• 1 lb fresh asparagus, trimmed
• 1 tbsp butter
Instructions:
1. Preheat grill to medium-high heat (400°F).
2. In a small bowl, whisk together olive oil, lemon juice, garlic powder, salt, and pepper.
3. Brush the mixture evenly onto both sides of the pork tenderloin.
4. Grill the pork for 10-12 minutes per side, or until it reaches an internal temperature of 145°F.
5. Meanwhile, brush the asparagus with butter and season with salt and pepper.
6. Grill the asparagus for 3-4 minutes per side, or until slightly charred.
7. Let the pork rest for 5 minutes before slicing and serving with the grilled asparagus.
Cooking Time: 25-30 minutes
Parsley-Lemon Tilapia with Steamed Carrots
A bright and citrusy twist on traditional tilapia, this recipe combines the delicate flavor of parsley with the zesty punch of lemon. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/4 cup freshly chopped parsley
– 2 lemons, juiced
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 bunch of carrots, peeled and trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together parsley and lemon juice.
3. Place tilapia fillets on a baking sheet lined with parchment paper.
4. Drizzle olive oil over the fish, then sprinkle the parsley-lemon mixture evenly.
5. Season with salt and pepper to taste.
6. Steam carrots in a separate pot until tender, about 8-10 minutes.
7. Bake tilapia for 12-15 minutes or until cooked through.
8. Serve tilapia with steamed carrots and enjoy!
Cooking Time: 20-25 minutes
Basil-Pesto Zucchini Noodles with Cherry Tomatoes
This light and flavorful recipe combines the sweetness of cherry tomatoes with the brightness of fresh basil, all wrapped up in a zucchini noodle package. Perfect for a quick and easy summer dinner.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made basil pesto (see note)
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Spiralize the zucchinis into noodles and set aside.
2. In a large skillet, heat the basil pesto over medium heat until warmed through.
3. Add the cherry tomatoes to the skillet and cook for 3-4 minutes, or until they release their juices and start to soften.
4. Add the zucchini noodles to the skillet and toss with the tomato mixture to combine.
5. Season with salt and pepper to taste. If using Parmesan cheese, sprinkle on top.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Cumin-Roasted Chicken with Butternut Squash
Roast chicken and butternut squash to perfection, infused with the warm flavors of cumin and spices.
Ingredients:
– 1 whole chicken (3-4 lbs), rinsed and patted dry
– 2 medium-sized butternut squashes, peeled and cubed
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, cumin, smoked paprika, salt, and pepper.
3. Rub the mixture all over the chicken, making sure to get some under the skin as well.
4. Place the chicken in a roasting pan and put it in the oven.
5. Roast for 45-50 minutes or until the chicken reaches an internal temperature of 165°F (74°C).
6. Meanwhile, toss the butternut squash cubes with olive oil, salt, and pepper on a separate baking sheet.
7. Roast the squash for 20-25 minutes or until tender and caramelized.
Cooking Time:
Chicken: 45-50 minutes
Squash: 20-25 minutes
Pan-Seared Scallops with Garlicky Kale
This recipe combines the tender sweetness of scallops with the earthy pungency of kale, all wrapped up in a garlicky package. Perfect for a quick and impressive dinner or special occasion.
Ingredients:
– 12 large scallops
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 3 cloves garlic, minced
– 4 cups curly kale leaves, stems removed and discarded
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Rinse the scallops under cold water and pat dry with paper towels.
2. Heat one tablespoon of olive oil in a large skillet over medium-high heat. Add the sliced onion and cook for 3-4 minutes, or until softened.
3. Add the minced garlic and cook for an additional minute.
4. Add the kale leaves to the skillet in batches, allowing each batch to wilt before adding more. Season with salt and pepper to taste.
5. In a separate pan, add the remaining tablespoon of olive oil over medium heat. Add the scallops and cook for 2-3 minutes per side, or until golden brown.
6. Serve the scallops atop the garlicky kale mixture, with lemon wedges on the side if desired.
Cooking Time: 15-20 minutes
Dill-Cucumber Salad with Grilled Chicken
This light and zesty salad combines the flavors of fresh dill, cool cucumber, and smoky grilled chicken for a perfect summer side dish or main course.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 large cucumber, sliced
– 1/2 cup fresh dill, chopped
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– 2 tbsp lemon juice
Instructions:
1. Preheat grill to medium-high heat. Season chicken with salt, pepper, and a squeeze of lemon juice. Grill for 5-6 minutes per side or until cooked through.
2. In a large bowl, combine sliced cucumber, chopped dill, and minced garlic.
3. Slice grilled chicken into strips and add to the bowl.
4. Drizzle olive oil over the salad and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: 20 minutes
Thyme-Roasted Turkey with Brussels Sprouts
Elevate your holiday meal with this flavorful and aromatic turkey dish paired with roasted Brussels sprouts. This recipe combines the savory goodness of thyme with the natural sweetness of caramelized Brussels sprouts.
Ingredients:
– 1 (12-14 pound) whole turkey
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 2 teaspoons fresh thyme leaves, chopped
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 1 pound Brussels sprouts, trimmed and halved
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, garlic, thyme, salt, and pepper.
3. Rub the mixture all over the turkey, making sure to get some under the skin as well.
4. Place the turkey in a roasting pan and roast for about 20 minutes per pound, or until the internal temperature reaches 165°F (74°C).
5. Toss Brussels sprouts with olive oil, salt, and pepper on a separate baking sheet.
6. Roast the Brussels sprouts in the oven with the turkey for about 20-25 minutes, or until caramelized and tender.
Cooking Time: Approximately 2-3 hours for the turkey, depending on size. Brussels sprouts will take about 20-25 minutes to roast.
Carrot-Ginger Soup with Coconut Milk
This vibrant soup is a perfect blend of sweet, spicy, and creamy flavors. With carrots as the star ingredient, this recipe adds a hint of ginger warmth and the richness of coconut milk for a velvety texture.
Ingredients:
– 2 tablespoons olive oil
– 1 large onion, chopped
– 3 cloves garlic, minced
– 4 cups carrot juice (fresh or bottled)
– 2 medium carrots, peeled and chopped
– 2 inches fresh ginger, grated
– 1 can (14 oz) coconut milk
– Salt and pepper to taste
– Fresh herbs for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
2. Add carrot juice, chopped carrots, and grated ginger. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until carrots are tender.
3. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches.
4. Stir in coconut milk and season with salt and pepper.
5. Serve warm, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Oregano-Marinated Grilled Shrimp with Zucchini
Elevate your summer grilling game with this flavorful and easy-to-make recipe, featuring succulent shrimp marinated in a zesty oregano mixture and served alongside grilled zucchini.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1/4 cup olive oil
– 2 tablespoons freshly chopped oregano
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
Instructions:
1. In a large bowl, whisk together olive oil, oregano, garlic, lemon juice, salt, and pepper.
2. Add the shrimp and marinate for at least 30 minutes, or up to 2 hours in the refrigerator.
3. Preheat grill to medium-high heat. Remove shrimp from marinade, letting any excess liquid drip off.
4. Grill shrimp for 2-3 minutes per side, or until pink and cooked through.
5. Meanwhile, brush zucchini slices with olive oil and season with salt and pepper. Grill for 3-4 minutes per side, or until tender and slightly charred.
6. Serve grilled shrimp atop grilled zucchini, garnished with additional oregano if desired.
Cooking Time: 15-20 minutes
Summary
Looking to support your gut health? These 18 SIBO-friendly recipes are here to help! From herb-roasted chicken and ginger-turmeric salmon, to coconut-curry shrimp and thyme-roasted turkey, each dish is carefully crafted with ingredients that can help soothe and nourish the digestive system. With a range of options for meat-lovers and vegetarians alike, you’ll find something to suit your taste buds. Plus, many of these recipes are quick and easy to prepare, making them perfect for busy days or special occasions.
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