So how is stocking your SIBO store cupboard going? Have you ‘Spring cleaned’ or ‘Autumn organised’ your food cupboards and got rid of old, tempting things, things you shouldn’t have in the cupboard? In part 2 of stocking your SIBO store cupboard, we look at amazing free-range and pasture fed meat, fantastic fats and super stevia, amongst a host of other great ingredients.
Stocking up with things that are SIBO friendly isn’t just about stocking up though, it’s about changing your mindset and giving yourself the tools to go forward on your SIBO journey in a positive way. We talk a lot about the 5 Key Pillars to Health at The Healthy Gut, and they are a great place to start on your journey, or to reinvigorate your food regime.
Sometimes just having that awareness that things haven’t changed for the worse, and that you’ll be nourishing your body with excellent quality fresh foods will help you to feel better about the change in your diet. Taking control is a powerful tool that increases your confidence.
Understanding what fuel your body needs is a powerful tool against illness. You are unique and what works for you won’t necessarily work for everyone. It’s about finding your own way to eat, with the help of a nutritional practitioner, and finding new ‘favourite’ foods.
Okay so going shopping isn’t really the kind of movement we’re looking for, but we can’t express enough how a change in diet to one that is supporting your system will help provide you with the energy to get out and move more. Remember, when you are chronically ill, exercising can feel like the last thing you feel like doing, but as you heal you’ll find your energy levels increasing. Starting with gentle exercise like walking, yoga or swimming can be a great place to start.
Once you understand what’s in your cupboard and how to make fresh, tasty, healthy meals things become easier and quicker. Take that positive mindset to continue experimenting with foods and finding the things you love.
Starting out you can feel very alone on a new diet protocol but once you embrace the resources and start cooking and sharing SIBO friendly meals for friends and family you’ll realise that this new lifestyle is totally manageable.
We hope you enjoy this second part of stocking your SIBO store cupboard and if you are looking for some inspiration in the kitchen then head to our books for more. Whether you are cooking a celebration meal for your family or just looking for breakfast inspiration then we’ve got you covered.
These ingredients are all acceptable on the Bi-Phasic Diet, across the different phases.
free-range eggs and poultry
I simply do not agree with supporting intensive farming practices and do not purchase chicken meat or eggs that are not free-range. There is much debate about the validity of free-range regulations, so I research farmers that are transparent about their production. You are more likely to have truly free-range eggs from your local health food store or farmer's market than you are from a supermarket. I also believe the flavour of the meat and eggs is far superior to intensively farmed products.
Galangal is a plant similar to ginger and is commonly used in Southeast-Asian cooking. Ginger can be used as a substitute if galangal cannot be found, however, the flavour will be different. Galangal can be found in Asian supermarkets.
I always choose grass-fed meat. I support animals being able to roam and eat the food they were designed to eat, and am concerned about consuming meat from an animal that has itself consumed grains. Speak to your butcher about where they source their meat from and what practices they are using to raise their cattle. Not only are you supporting better welfare for the animals, but the meat will taste much nicer.
Not all honey is the same. Commercially produced honey is often heavily processed, heat-treated, and may have been chemically refined. This results in it losing its natural enzymes, minerals and vitamins. Conversely, raw organic honey is minimally processed and ensures it still contains its nutritional benefits, which is why it should be chosen instead of commercially produced honey. Honey is high in fructose, so should be avoided by anyone suffering from fructose malabsorption.
Getting your head around eating for a SIBO diet can be hard enough, so don't worry if you can't buy organic produce. If you are concerned about ingesting chemicals on your fruit and vegetables, you may like to buy organic options for the 'Dirty Dozen', foods that are more likely to absorb more chemicals and pesticides than others. The dirty dozen are, apples, celery, grapes, peaches, blueberries, potatoes, spinach, nectarines, bell peppers, strawberries, lettuce and cucumber.
raw cocoa butter
Cocoa butter is the extracted fat from the raw cocoa bean and is pale yellow in colour. It is the base for chocolate and has a lovely, chocolate aroma and flavour. However it is not at all sweet and needs to be mixed with other ingredients to make it palatable. It is available in health food stores and select supermarkets.
Stevia is a shrub whose leaves can be used as a substitute for sugar. It is 200 times sweeter than sugar, so should be used sparingly. It also has a distinct flavour that may not be suitable in some dishes. It is available in many forms, but only the ground leaves and natural liquid stevia (without inulin) should be used on the SIBO diet. Both are available from health food stores.
Tallow is fat rendered from beef fat or suet. It has a variety of uses, and can be used in cooking. It has a high smoke point and long shelf life. Tallow can be made easily at home from grass-fed beef fat.
A yogurt culture is required when making homemade yogurt. It contains a variety of living organisms that consume the available sugars in the milk, to create the tang often associated with yogurt. A yogurt culture can be purchased from health food stores or online.
fish and seafood
Our oceans have been over-fished so, where possible, it is best to buy sustainably caught fish and seafood. I always buy local seafood. Not only has it travelled fewer miles, but I find the quality and purity is better.
Ghee is commonly used in South Asian and Arabic cooking and is made from clarified butter. The butter solids are removed, thus making it suitable for some people who have a dairy intolerance. Ghee has a lovely, nutty flavour and is used in a wide variety of dishes. Ghee can be purchased from the supermarket, health stores and speciality grocers. It can be made at home from good quality butter, at a fraction of the cost.
Ham is commonly cured with sugar and nitrates, which makes it unsuitable for the SIBO diet. Artisan ham producers often use a basic salt preservative, so speak to your local butcher about sourcing ham that is suitable for you. Also look for free-range ham where possible. Not only does the ham taste much nicer, but the welfare of the pig will have been better.
Lard is made from rendering pork fat and extracting the liquid fat from the solid component of the tissue. it can impart a subtle yet delicious pork flavour to dishes, and also has a high smoke point, making it ideal to cook with at high temperatures. Lard is high in saturated fatty acids and contains no transfats. It is sold commercially, but can often contain a mixture of high and low quality fat along with bleaching and deodorizing agents, emulsifiers, and antioxidants to give it a longer shelf life and stability. It is for this reason that artisan lard should be sought or made at home with free-range pork fat purchased from your local butcher.
Quinoa is a seed that originated in the Andean region of South America, and has gained popularity in recent years. a pseudo-cereal, it is somewhat similar to buckwheat and amaranth. It can be used as a replacement for rice and other grains, and can be found in supermarkets and health food stores.
raw cocoa powder
Cocoa powder is made from raw cocoa beans and contains antioxidants and enzymes. Traditional cocoa powder is made from roasted cocoa beans, which unfortunately, reduces the beneficial properties of it. It is available in health food stores and select supermarkets. It should be used with caution when treating SIBO, as it can have differing side effects on people. If in doubt, speak to your practitioner before consuming it. Start with small quantities to gauge symptoms before increasing the volume consumed.
Turmeric root is available fresh from Asian grocery stores or in powdered form, which is available widely from supermarkets. It imparts a strong yellow colour to food and the raw roots can easily stain nails, skin, and clothing once cut. I love the flavour it adds to dishes, and it can be used in a variety of recipes.
Vanilla powder is simply ground up vanilla beans. It imparts a wonderful vanilla flavour to dishes, but does not contain other ingredients like vanilla extract does. This makes it safe to eat whilst on a SIBO diet. It is available from health food stores.
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!