When I was first diagnosed with SIBO (Small Intestinal Bacterial Overgrowth), I struggled with what to eat; it was the first time in a long time I was completely overwhelmed with food. Meals I once thought were healthy often left me bloated and uncomfortable. I felt as if I was reacting to everything. Additionally, I had developed a histamine intolerance alongside SIBO, and therefore my food choices were even more limited (the two often go hand-in-hand due to the gut dysbiosis connection). Learning how to create SIBO-friendly meals took time, experimentation, and patience, but it completely changed the way that I eat. I was forced to unlearn a lot of nutritional noise, such as avoiding starchy carbs and gluten-free grains, and embrace these ingredients as daily staples in my diet. As a result, I discovered a simple, back-to-basics approach to food leaves me feeling my best. I am happy to share some of the gut-friendly recipes and cooking methods that have helped me heal, so you can find inspiration for your own SIBO journey. Most of these meals don’t have recipes per se, but rather offer you a template. You can also find a lot more recipes and information on my Instagram @healthified.
Coconut Chicken & Ginger Curry Stew
Many ingredients in traditional curries – such as onions, garlic, and legumes – are not SIBO-friendly. Instead, I created a version that is both low-FODMAP and low-histamine. It is not only still flavorful, but also nourishing and easy-to-digest. The recipe is so simple and comes together quickly. Find the full recipe in this post.
Salmon “Sushi” Bowl
This Poached Salmon Sushi Bowl is a fresh, gut-friendly twist on sushi that’s simple to make at home. Flaky poached salmon, fluffy white rice, steamed vegetables, juicy mango, and crisp nori strips come together for a balanced, nourishing meal without the hassle of rolling sushi. Using gentle, water-based cooking methods keeps the salmon tender and the veggies easy to digest, making this bowl both satisfying and supportive for gut health.
Chicken, Kabocha Squash, Steamed Zucchini, Cucumbers
This simple, nourishing meal of chicken, kabocha squash, steamed zucchini, and cucumbers left me feeling amazing. These days I can’t tolerate many raw vegetables, but cucumbers are the exception – light, hydrating, and easy on digestion. The rest of the plate is prepared with gentle cooking methods: poached chicken for tender protein, steamed zucchini for softness and ease, and dry-roasted kabocha squash for a grounding, slightly sweet starch. It’s a balanced combination that’s both gut-friendly and satisfying.
Ground Turkey, White Rice, Steamed Zucchini, Sauteed Carrots
This plate of ground turkey, white rice, steamed zucchini, and sautéed carrots is the definition of simple, balanced, and gut-friendly. The turkey provides lean protein, paired with white rice for easy-to-digest carbs that offer steady energy. Gentle cooking methods keep the vegetables light and soothing – zucchini steamed until tender, and carrots lightly sautéed for natural sweetness. It’s a nourishing combination that proves the basics, when prepared with care, can be both delicious and supportive for digestion.
White Sweet Potato Crust Pizza
This pizza crust is perfect for a gut-friendly Friday pizza night. Made with just a few simple ingredients – white sweet potato, arrowroot starch, and coconut flour – it’s a delicious and more nutritious twist on a traditional comfort food. Topped with roasted tomatoes, homemade pesto, and Kalamata olives, it’s flavorful, satisfying, and perfect for sensitive digestion. It is grain-free, dairy-free and low-FODMAP.
Cassava Pasta
I was so excited when I found some Jovial cassava pasta at the grocery store. Cassava seems to be an ingredient I can tolerate, so it has been nice to have a pasta option to add to my weekly dinner rotation. I kept this particular meal simple and plant-based, combining the fusilli spirals with steamed squash, oven-roasted grape tomatoes, and my homemade pesto. To increase the protein content, feel free to mix in some chicken sausage or ground beef.
Ground Turkey, White Rice, Steamed Zucchini, Mango, Goat Cheese Bowl
Similar to the meal above, this is more of a combination idea rather than a formal recipe. One ingredient worth highlighting is mango. With my histamine issues, I react to previously loved additions like avocado, so it has become a staple in my meals. Its natural sweetness pairs beautifully with goat cheese and steamed veggies, and it is especially delicious served over rice.
Grain-Free Ground Beef Tacos
While I’ve greatly reduced my consumption of packaged foods, I’m still grateful for brands that offer high-quality options when I need something quick. Siete Foods’ grain-free cassava taco shells are a perfect example. This dinner came together in a pinch: ground beef, avocado, and a sprinkle of goat cheese. I wanted some gentle carbs on the side, so paired two tacos with steamed white sweet potato.
Note: Their ingredient list is impressively clean compared to many packaged products, but for those with gut issues, certain components may still pose challenges. Ingredients like cassava starch or psyllium husk powder, while generally well-tolerated, can be problematic for sensitive digestion.
Salmon, Steamed Zucchini, Mango Bowl
This bowl perfectly captures my current food philosophy: simplicity. One evening, I layered steamed zucchini with pan-seared salmon and fresh diced mango. It was nourishing, easy to digest, and left me feeling great. Proof that dinner doesn’t have to be complicated or filled with fancy ingredients – sometimes the simplest combinations are the most satisfying.
Halibut & Roasted Carrots
Flaky white fish has become one of my go-to proteins, especially as I’ve leaned into meals that support my digestion. It’s light yet satisfying, easy to prepare, and pairs effortlessly with so many sides. For this dinner, I roasted whole carrots and tossed together a simple side salad. The result was a meal that felt nourishing, balanced, and exactly what my body needed.
Poached Salmon, White Rice, Mango Bowl
On a night when my stomach was feeling off, I turned to one of my favorite gentle meal templates: poached protein, white rice, and stewed fruit. This simple combination always provides extra nourishment and easy digestibility. To make it, I layered fluffy white rice with tender poached salmon and a warm fruit topping. For this version, I stewed frozen mango in a saucepan for about five minutes until softened and heated through — a surprisingly delicious pairing that felt both soothing and satisfying.
White Sweet Potato Wraps
After perfecting my white sweet potato pizza crust, I had the idea to use the same recipe for wraps, and they turned out even better than expected. Soft yet sturdy, they’re the perfect vehicle for any protein or filling. I like to keep mine simple with chicken or turkey and a smear of whole grain mustard, but you can easily get creative with your favorite sandwich toppings and flavors.
Salmon & Spaghetti Squash
This meal couldn’t be simpler, yet it’s so satisfying. With a balance of protein and fiber, this bowl kept me full for hours. All it takes is roasting a spaghetti squash and topping it with pan-seared or poached salmon. Easy, nourishing, and delicious.
