Stocking your SIBO store cupboard with the right ingredients can make all the difference when treating your SIBO. The seasons are changing. Whether you are in the Northern Hemisphere and warming up, or the Southern Hemisphere and cooling down, why not get down to some, 'Spring cleaning or Autumn organising'. Take time to stock your SIBO store cupboard. If you are just commencing treatment, it will help you to understand what your new diet will look like, and if you are mid-treatment it will help to refresh your memory of all those lovely things you can eat.
We've pulled together our store cupboard essentials and The Healthy Gut team favourites for you. We are all a bit crazy for the wonders of the humble coconut and it features a lot on this list. Rebecca likes a spoonful of coconut butter to see off those pesky sugar cravings and Kate is totally seduced by the creaminess of coconut yogurt! We also can't imagine a store cupboard without herbs and spices too, who doesn't want to occasionally add some spicy cinnamon to their hot chocolate or sprinkle some thyme on their Greek salad?
Next week we dig into good fats, turmeric and organic produce, amongst a host of other gorgeous ingredients. We hope you'll join us for Part 2.
Our SIBO Cookbooks, between them, have over 150 recipes to help you make sure that you don't get stuck in a rut with your food choices, why not check out the recipes section, or treat yourself to one of our cookbooks and try something new today?
These ingredients are all acceptable on the Bi-Phasic Diet across the different phases.
Almond meal is made from finely ground almonds, it can be made from whole almonds or blanched almonds. Almond meal can be used as a flour substitute in recipes and is available from supermarkets and health food stores.
Apple cider vinegar
Apple cider vinegar is readily available in supermarkets and health food stores, and can be used widely in many SIBO friendly recipes. We like to use it in salad dressings and Asian cooking.
Unfortunately most commercially made bacon contains sugar and nitrates, which are not suitable for a SIBO diet. Have a chat with your butcher and ask them to source it for you, Organic butchers often have it, or seek out a local artisan producer. If you can't find it then prosciutto is a great substitute and is often only cured with salt, just be careful to check the ingredients.
Belecan is a pungent paste made from fermented ground shrimp, mixed with salt, and it is found in Asian supermarkets. It is commonly used in Southeast Asian cuisine and imparts a lovely depth of flavour to your cooking.
Available from health food stores, cacao nibs are roasted and chopped cacao beans. They have a chocolate taste but don't contain sugar so aren't sweet. They have a chocolate taste but don't contain sugar so aren't sweet. They can be used to add extra crunch and flavour as well as being a great decoration for desserts.
Coconut aminos is a great alternative to soy. It is available from health food stores or online. Check the ingredients though as some brands use garlic and onion flavourings, which are not SIBO friendly. Rebecca loves to use the Coconut Secret brand.
Coconut butter is made from coconut flesh, which has been ground down to a very smooth and fine consistency. Rebecca finds coconut butter lovely and sweet, and would often eat a teaspoon of it when first overcoming her sugar cravings. It is available in health food stores and select supermarkets.
Made from the dried flesh of the coconut which is then milled into a fine powder, coconut flour makes an excellent substitute to gluten-based flours. It does have a coconut flavor to it, so we prefer to use it in dishes that are sweet or Asian in flavour. In addition, it is more absorbent than traditional flours, so you don’t need to use as much.
Desiccated coconut is made from finely shredded coconut meat, which has been dried. Commercially produced desiccated coconut can contain sugars and preservatives, so always check the ingredients. Choose a product that is 100% coconut.
Dried spices are a wonderful way to add extra flavour to your cooking, however beware of thickeners, cereals and anticaking agents that may have been added to them. Always check the ingredients list, and if there are any other ingredients other than the spice itself, its best to avoid using it.
Almond milk is made by blending almonds and water together, then straining out the residual almond meal. Commercially made almond milk can contain thickeners, binders, sugars and preservatives, making it unsuitable for a SIBO diet. Health food stores often stock freshly made almond milk, check the ingredients before purchasing. Even better have a go at making your own, it's super simple.
Baking powder and bi-carbonate of soda
Both the powder and soda are often made from a base of rice flower, which is technically off limits on the SIBO diet. Some people may be able to tolerate it as its used in such small quantities. You may be able to find a suitable variation from a health food store, but check the ingredients and if in doubt check with your practitioner before consuming.
Dairy can be problematic for many people so if you think it might cause you problems, re-introduce it slowly, we look for butter from pasture fed cows that contains minimal ingredients. Not only do we disagree with intensive farming, but we also think butter tastes better when the cows have been able to roam freely, eating grass. Your local health food store will be able to tell you which butter is made from 100% pasture fed cows. We use this butter to make our own ghee.
Coconut oil is now available in mainstream supermarkets, which makes it much easier to buy. It has a high smoke point, which makes it safe to use when cooking at high temperatures. It has a long shelf life and doesn’t need refrigeration. We like to use it in Asian dishes and desserts as we find it can impart a coconut flavour to the food.
Coconut milk is made from the flesh of a coconut, which is grated and then soaked in hot water. The cream rises to the surface, which is then scooped off. The remaining milk is strained through a cheesecloth. Coconut milk can be used in SIBO recipes. Be sure to check the ingredients though, and only choose a milk that is 100% coconut milk, and doesn’t contain thickeners, binders, preservatives, or sugars.
Coconut yogurt is yogurt made from coconut milk or cream. It is gaining popularity and can be found in health food stores and some supermarkets. However, most commercially made coconut yogurts contain thickeners, binders, and sugars, which are not suitable on the SIBO diet. Homemade coconut yogurt is safer to use as it won’t contain these ingredient.
Dried shrimp are shrimp that have been dried and as a result reduced in size. They are commonly used in Asian cuisine and add an extra dimension and depth of flavour to a dish. They can be found in Asian supermarkets.
Want more family favourites recipes?
The SIBO Family Favourites eCookbook is crammed full of family-friendly meals that the whole family can enjoy together. All recipes are based on the SIBO Bi-Phasic diet by Dr Nirala Jacobi ND and clearly list what phase they are suitable for.
All recipes are 100% gluten-free and soy-free. There are dairy-free, grain-free, sugar-free and low FODMAP options available.
Order your copy today and choose between an eCookbook or a hard copy one to scribble in, like we do!