How to buy SIBO fruit and vegetables in season
Eating with the seasons is something that we can tend to forget in this day and age of convenience. If you want strawberries in the middle of winter, simply head to your local supermarket and there they are on the shelf, shipped from far away. Often harder on your wallet than when they are in season, but available all the same. Yet compare a strawberry that has come from the other side of the world to that of one grown locally, in season, and you'll see why eating in season tastes so much better.Â
Synchronising your diet with the seasons is certainly not a new concept, indeed it was a necessity for our ancestors. These days much of our food supply reflects the technological changes that have occurred in farming and food has been engineered for efficiency and convenience, rather than entrusted to nature and the seasons.
The benefits that I see from eating seasonally include taste, better nutrient content, diversity, price, environment and the sense of community I feel from supporting my local food market and other independent food producers that work with the seasons. Look for businesses like our friends at Organic Angels who produce amazing organic seasonal produce boxes. If you’d like to know more about switching to organic and why it might be a good idea listen to The Healthy Gut Podcast with Nicole Robins on going organic. And if you’re super keen, you can learn how to grow your own fruit and veg at home with Kyrstie Barcak from A Fresh Legacy. Check out her handy growing guide.
So what SIBO friendly fruit, vegetables and herbs are available when? I've put together a list of the foods you can eat on the SIBO Bi-Phasic Diet to make eating seasonally even easier to do.
Spring
My favourite month, bringing with it the promise of renewal and more fresh produce. Gone are the cold days and the need for warming foods. By this time of the year I’m normally ready to eat lighter meals and I become inspired by the change of available produce. At this time of year I love heading to my local fresh food market and seeing the bright, beautiful colours reappearing after the winter months. You will find me keeping my food simple, as I let the flavours shine through. I adore a little pile of green beans alongside my meals, simply dressed in a little olive oil with a few toasted flaked almonds scattered across them.
| SIBO Vegetables | SIBO Fruit | SIBO Herbs |
| âś“ Artichoke | âś“ Avocado | âś“ Basil |
| âś“ Asparagus | âś“ Banana | âś“ Chervil |
| âś“ Beetroot/beet | âś“ Blueberries | âś“ Chilli |
| âś“ Bok choy | âś“ Cantaloupe | âś“ Chives |
| âś“ Broccoli | âś“ Cherries | âś“ Coriander |
| âś“ Brussels sprouts | âś“ Cumquat | âś“ Dill |
| âś“ Cabbage | âś“ Grapefruit | âś“ Ginger |
| âś“Capsicum/pepper | âś“ Honeydew | âś“ Kaffir lime leaves |
| âś“ Carrots | âś“ Kiwi fruit | âś“ Lemongrass |
| âś“ Cauliflower | âś“ Lemon | âś“ Mint |
| âś“ Celery | âś“ Lime | âś“ Oregano |
| âś“ Cucumber | âś“ Lychee | âś“ Parsley |
| âś“ Eggplant | âś“ Mandarin | âś“ Rosemary |
| âś“ Fennel | âś“ Orange | âś“ Sage |
| âś“ Green beans | âś“ Pineapple | âś“ Tarragon |
| âś“ Leek | âś“ Melon | âś“ Thyme |
| âś“ Lettuce | âś“ Rhubarb | |
| âś“ Parsnip | âś“ Strawberries | |
| âś“ Peas | ||
| âś“ Pumpkin/squash | ||
| âś“ Radish | ||
| âś“ Salad leaves/greens | ||
| âś“ Silverbeet | ||
| âś“ Spinach | ||
| âś“ Spring onions/scallions | ||
| âś“ Tomato | ||
| âś“ Watercress | ||
| âś“ Witlof | ||
| âś“ Wombok | ||
| âś“ Zucchini/courgette |
Summer
The most bounteous of the seasons, summer is the time to eat fresh, beautiful produce. I love to eat outdoors while enjoying the warm evenings and later sunsets. Head to your local farm and pick your own produce to truly take advantage of the season of plenty. I love nothing more than a simple handful of berries after a meal at this time of year.
| SIBO Vegetables | SIBO Fruit | SIBO Herbs |
| âś“ Artichoke | âś“ Avocado | âś“ Basil |
| âś“ Asparagus | âś“ Banana | âś“ Chervil |
| âś“ Beetroot/beet | âś“ Blueberries | âś“ Chilli |
| âś“ Bok choy | âś“ Boysenberries | âś“ Chives |
| âś“ Broccoli | âś“ Cantaloupe | âś“ Coriander/cilantro |
| âś“ Brussels sprouts | âś“ Cherries | âś“ Dill |
| âś“ Cabbage | âś“ Grapes | âś“ Ginger |
| âś“Capsicum/pepper | âś“ Grapefruit | âś“ Kaffir lime leaves |
| âś“ Carrots | âś“ Honeydew | âś“ Lemongrass |
| âś“ Cauliflower | âś“ Kiwi fruit | âś“ Mint |
| âś“ Celery | âś“ Lemon | âś“ Oregano |
| âś“ Cucumber | âś“ Loganberries | âś“ Parsley |
| âś“ Eggplant | âś“ Lychee | âś“ Rosemary |
| âś“ Fennel | âś“ Melon | âś“Â Sage |
| âś“ Green beans | âś“ Mulberries | âś“Â Tarragon |
| âś“ Leek | âś“ Orange | âś“ Thai basil |
| âś“ Lettuce | âś“ Passionfruit | âś“ Thyme |
| âś“ Parsnip | âś“ Pineapple | Â âś“ Vietnamese mint |
| âś“ Peas | âś“ Raspberries | |
| âś“ Pumpkin/squash | âś“ Rhubarb | |
| âś“ Radish | âś“ Strawberries | |
| âś“ Salad leaves/greens | ||
| âś“ Snow peas | ||
| âś“ Silverbeet | ||
| âś“ Spinach | ||
| âś“ Spring onions/scallions | ||
| âś“ Tomato | ||
| âś“ Watercress | ||
| âś“ Witlof | ||
| âś“ Wombok | ||
| âś“ Zucchini/courgette | ||
| âś“ Zucchini/courgette flowers |
Autumn (Fall)
As the seasons change, we tend to change our eating habits to warming foods. I find myself using my slow cooker more at this time of year. After all, what could be better than coming home to a house that smells of your delicious meal all ready to eat?
| SIBO Vegetables | SIBO Fruit | SIBO Herbs |
| âś“ Beetroot/beet | âś“ Avocado | âś“ Basil |
| âś“ Bok choy | âś“ Banana | âś“ Chervil |
| âś“ Broccoli | âś“ Cumquat | âś“ Chilli |
| âś“ Brussels sprouts | âś“ Grapefruit | âś“ Chives |
| âś“ Cabbage | âś“ Honeydew | âś“ Coriander |
| âś“Capsicum/pepper | âś“ Kiwi fruit | âś“ Dill |
| âś“ Carrots | âś“ Lemon | âś“ Ginger |
| âś“ Cauliflower | âś“ Lime | âś“ Kaffir lime leaves |
| âś“ Celery | âś“ Mandarin | âś“ Lemongrass |
| âś“ Cucumber | âś“ Orange | âś“ Mint |
| âś“ Eggplant | âś“ Passionfruit | âś“ Oregano |
| âś“ Fennel | âś“ Pomegranate | âś“ Parsley |
| âś“ Green beans | âś“ Raspberries | âś“ Rosemary |
| âś“ Leek | âś“ Rhubarb | âś“ Sage |
| âś“ Lettuce | âś“ Rockmelon | âś“ Tarragon |
| âś“ Parsnip | Â âś“ Strawberries | âś“ Thyme |
| âś“ Peas | ||
| âś“ Pumpkin/squash | ||
| âś“ Radish | ||
| âś“ Salad leaves/greens | ||
| âś“ Silverbeet | ||
| âś“ Spinach | ||
| âś“ Spring onions/scallions | ||
| âś“ Tomato | ||
| âś“ Watercress | ||
| âś“ Witlof | ||
| âś“ Wombok | ||
| âś“ Zucchini/courgette |
Winter
The time when we all want to hunker down, keep warm and eat food that will help to stave off coughs and colds. One of my favourite vegetables at this time of year is the gorgeous deep, rich green kale, which we SIBOers can eat in unlimited quantities. Check out my delicious Winter kale salad recipe, one of my favourite ways to eat this powerhouse of a vegetable.
| SIBO Vegetables | SIBO Fruit | SIBO Herbs |
| âś“ Beetroot/beet | âś“ Avocado | âś“ Coriander |
| âś“ Bok choy | âś“ Cumquat | âś“ Dill |
| âś“ Broccoli | âś“ Grapefruit | âś“ Ginger |
| âś“ Broccolini | âś“ Kiwi fruit | âś“ Mint |
| âś“ Brussels sprouts | âś“ Lemon | âś“ Oregano |
| âś“ Cabbage | âś“ Lime | âś“ Parsley |
| âś“ Carrot | âś“ Mandarin | âś“ Rosemary |
| âś“ Cauliflower | âś“ Orange | |
| âś“ Celeriac/celery root | âś“ Pineapple | |
| âś“ Celery | âś“ Rhubarb | |
| âś“ Fennel | âś“ Tangello | |
| âś“ Kale | ||
| âś“ Leek | ||
| âś“ Lettuce | ||
| âś“ Parsnip | ||
| âś“ Peas | ||
| âś“ Pumpkin/squash | ||
| âś“ Radish | ||
| âś“ Silverbeet | ||
| âś“ Spinach | ||
| âś“ Spring onions/scallions | ||
| âś“ Wombok |
Hi Rebecca thanks for the list…as someone who is just starting the Sibo diet is there a list that shows all the fruits & veggies that I can eat please..as it is a bit confusing for someone who wants to kill all that bad bacteria ? Also what is the meaning of Bi Phasic Diet ?? Which list should I be using if I do have Sibo ? Love your posts and pages by the way, very encouraging and inspiring for me as it was very daunting at first wondering how I was going to get by. Xx
Hi Liz
You can download the newly updated Bi Phasic Diet from Dr Nirala Jacobi’s website (she’s the creator of the diet). https://www.thesibodoctor.com/product/sibo-bi-phasic-diet/?v=6cc98ba2045f
This shows all of the foods that are allow on her diet protocol.
The Bi Phasic Diet is one of the main diets that people follow when eating for SIBO, and it’s what I myself followed.
Warm regards
Rebecca
Great lists Rebecca! They’ll be handy whenever I’m buying from the supermarket (not very often now as I have an organic fruit and veggie supplier). I look forward to the day I can eat all the fruit on your lists; hopefully my fructose issue is related to SIBO and disappears when I get these bugs under control. Bring on the fruit!
You listed numerous vegetables that are not considered SIBO friendly because they are too difficult to digest and give the bacteria something to feed off of which is counter intuitive to keeping SIBO at bay. Such as arichokes, asparagus, cabbage, broccoli, etc. so I am very confused.
Hi Pamela, thanks for the message. We have based the included vegetables off the allowed fruits and vegetables on the SIBO Bi Phasic Diet by Dr Nirala Jacobi. Things like broccoli, artichokes, and cabbage are allowed on the diet in controlled portions. However, regardless of what is listed on a SIBO diet, it is always important to determine what fruits and vegetables you can personally tolerate. If you can’t tolerate certain items, you can exclude them from what you eat.