SIBO-Friendly

Gluten free
Dairy free
Low FODMAP
 THE HEALTHY GUT

foreword

In my years of treating SIBO, the most difficult commitment for my patients

has been the SIBO diet. It is an intentionally restrictive diet to reduce the
fermentation of food by bacteria in the small intestines. In addition to
treatment, I designed this two phased diet for people to follow for 3 months,
but because it makes them feel so much better, people typically stay on it
longer. Once treatment is completed, however, transitioning to a whole foods,
varied diet is the goal.

There are many resources for SIBO diets on the internet, but in my experience
most are far too lenient (or confusing) that can lead to SIBO relapses.

I am so glad that Rebecca has written this book, and especially glad since
she herself has overcome SIBO with the right treatment and diet protocol (as I
recommend on www.sibotest.com). What better person to write this book than
someone who has experienced it herself.

The phased diet tables are easy to understand and the recipes are delicious.
I am thankful that SIBO sufferers will now have this valuable tool to help
them navigate through the treatment towards the path of health.

Dr. Nirala Jacobi, BHSc, ND (USA)

2
 THE HEALTHY GUT

my story

In early 2015 I was diagnosed with SIBO. I felt such immense relief when I was
given that diagnosis. I finally had an answer to the myriad of problems I had
been suffering from for most of my life. I could have kissed my Naturopath
for not only believing in me when I said I felt sick, but also knowing where to
look to uncover the underlying problem.

Relief was quickly overtaken with anxiety. What was I going to eat now? I was
already on a restricted diet, having cut out gluten and most dairy years ago.
I had become ever intolerant to foods with the passing years, so already felt
like I was operating out of a narrow food spectrum.

Initially, I felt overwhelmed and didn’t know where to start. I went looking
for SIBO safe recipes but found that many were much more relaxed and
used ingredients that were banned on Dr. Nirala Jacobi’s SIBO Bi-Phasic Diet
protocol.

Since commencing my journey I have spoken to countless people, who feel just
as lost and confused as I once did over their health concerns. Other people
with SIBO have told me of their fear of food and confusion over what to eat.

I am a foodie at heart and suspect I was a chef in another life. My first memory
of cooking is from when I was three years old, standing in my grandmother’s
kitchen, baking a sponge cake. I was blessed to have some excellent cooks in
my family, and they shared their love of cooking and knowledge of food with
me. I have taught many friends how to cook over the years, and love nothing
more than throwing open my doors, cooking up a feast and celebrating life
with my friends over good food and excellent conversation.

3
 THE HEALTHY GUT

The kitchen is a place

where I find solace. After
a tough day, I am always
at my most relaxed and
happiest creating a dish
from scratch. After my
initial frustration, I used
my SIBO treatment as
an exciting challenge. I
was inspired to create
food that would interest
me, and these breakfast
recipes are a reflection
of some of the many
recipes I created during
that time.

I always choose free range

meat, eggs and poultry
and I want the animal to
have lived a life as close
to normal, and be free to
roam without the heavy
use of antibiotics or grain
feed. There are some
amazing producers who
are growing and raising
incredible produce.
Get to know your local butcher, fishmonger and greengrocer. They will help
point you in the right direction.

I am passionate about showing others that SIBO doesn’t have to signal an

end to good food. Yes, we have to be more restricted for a period of time, but
we are left with such healthy, nutritious, wholefood options. All we need is a
little bit of creativity and we would never know it is a SIBO meal.

4
 THE HEALTHY GUT

the
SIBO
bi-phasic
diet
protocol
5
 THE HEALTHY GUT

the SIBO bi-phasic diet protocol

This meal plan has been developed in compliance with Dr. Nirala
Jacobi’s SIBO Bi-Phasic Diet protocol and has a range of recipes that are
suitable for the Restricted phase of the diet. Each recipe also lists other
dietary classifications, such as gluten-free, dairy-free, low FODMAP,
vegetarian or vegan.

This meal plan has been developed as a tool to support your journey
through the active treatment phase. However, it is advisable to speak
with your Practitioner and modify the diet as necessary to accommodate
any food intolerances or allergies. Every person’s requirements
are unique so your nutritional program must be suitable for your
individual needs.

Please note that the duration of this diet is for a minimum of three
months, but some patients may be required to follow it for longer. This
diet supports the healing and regulation of the small intestine as it
recovers from SIBO. However, it is not recommended that this diet be
followed for more than six months as it may negatively impact the
microbiome elsewhere in the digestive tract.

What is the SIBO Bi-Phasic Diet?

The SIBO Bi-Phasic Diet has been based on Dr. Allison Siebecker’s SIBO
Specific Food Guide, a therapeutic diet combining the Low FODMAP
(fermentable oligosaccharides, disaccharides, monosaccharides, and
polyols) Diet and the Specific Carbohydrate Diet. The goal of the SIBO
Bi-Phasic Diet is to support the elimination of the bacteria overgrowth
in the small intestine.

6
 THE HEALTHY GUT

the SIBO bi-phasic diet phases

phase 1: 4-6 weeks

The first phase of the diet eliminates all grains, legumes, dairy, sugar, certain
vegetables, canned foods, processed foods, fermented foods and alcohol.
The removal of these foods prioritises the repair of disturbed digestion.

Reduce
The first phase of the diet focuses on reducing fermentable starches and
fibres. This is necessary to starve the bacteria of their preferred fuel so that
they die off and reduce their numbers in the small intestine.

Repair
It is important to repair the damage to the intestinal lining as well as repair
proper digestion.

Phase 1 is divided into two groups:

♥ Phase 1 Restricted Diet

All patients commence in the Restricted Diet phase, moving to the Semi-
Restricted Diet phase once their symptoms decrease. How long you need to
stay in the Restricted Diet phase depends on how quickly your symptoms
improve. If your symptoms are greatly improved after the first week, talk to
your Practitioner about moving into the Semi-Restricted Diet. If at any point
during treatment you suffer a relapse of symptoms, return to the Restricted
Diet until your symptoms subside.

7
 THE HEALTHY GUT

♥ Phase 1 Semi-Restricted Diet

This diet builds on the Restricted Diet by increasing some quantities of

foods, adding in some fruits, sugars, limited alcohol and some starches
such as rice and quinoa. Your Practitioner may start you on this level if you
are prone to rapid weight loss or need more energy from starches.

phase 2: 6 weeks +
♥ Phase 2: Remove and Restore

This phase builds on the allowable foods from Phase 1 and also sees the
introduction of some dairy products and increased quantities of certain foods.
Be aware of any symptoms that arise and work closely with your Practitioner
before moving to this phase and adding new foods into your diet.

Remove
Remaining overgrown bacteria and fungi are removed from the small
intestine through the use of antimicrobials as prescribed by your Practitioner.
Even though still a low-fibre diet, the protocol becomes more lenient to
allow for some bacterial growth so that antimicrobials are more successful.

Restore
The restoration of the normal motility of the small intestine is important
to prevent a SIBO relapse. In this phase, your Practitioner may prescribe
prokinetic medication or supplements.

R Restricted Diet GF Gluten-Free VG Vegan

SR Semi-Restricted DF Dairy-Free LF Low FODMAP

Remove and
RR Restore V Vegetarian

8
 THE HEALTHY GUT

the SIBO bi-phasic diet | phase 1

SEMI-RESTRICTED AVOID
RESTRICTED DIET Add (or increase) these foods to Until further notice
the Restricted Diet

PROTEIN Eggs, fish, meat, poultry All legumes

DAIRY
Avoid Butter Avoid
PRODUCTS

Alfalfa sprouts, bamboo shoots,

bok choy, capsicum/bell pepper, Potato: sweet, white
carrot, chives, cucumber,
VEGETABLES eggplant/aubergine, ginger, Starch powder: arrowroot, corn,
kale, lettuce, olives, radicchio, Parsnip rice and tapioca
Unlimited radish, rocket/arugula, spring
onion/scallions (green part only), Canned vegetables, onions,
sundried tomatoes, sunflower garlic, mushrooms
sprouts, tomatoes, witlof

Asparagus – 1 spear,
artichoke hearts – 1/8 cup,
beetroot – 2 slices,
broccoli – ½ cup, brussels
sprouts – 2 ea, cabbage (red/
green) – ½ cup, cabbage Asparagus – 2-3 spears,
VEGETABLES (napa/savoy/wombok) – ¾ brussels sprouts – ½ cup,
cup, celery – 1 stick, celery leek – ½ ea,
Limited to 1 of the root – ½ cup, chilli – pumpkin/squash – ½ cup,
following spinach >15 leaves/150g/5 oz,
11cm//28g/4.25in/1 oz, fennel
per meal
bulb – ½ cup, green beans zucchini/courgette – 1 cup
–10 ea, peas (green) – ¼ cup,
pumpkin/squash – ¼ cup, snow
peas/mangetout – 5 pods,
spinach –15 leaves,
zucchini/courgette – ¾ cup

Avocado – ¼, banana – ½,
berries (all varieties excluding Canned fruit in fruit juice
blackberries) – ½ cup, cherries
– 3, citrus – 1 piece, grapes – Apple, apricot, blackberries,
10, honeydew – ¼ cup, kiwi – custard apple, fig, jam/jelly/
FRUIT 1 piece, lychee – 5, passionfruit preserves, mango, nashi/Asian
Limited to 2 serves Lemons, limes
per day
– 1 piece, pear, nectarine, peach, pear,
paw paw – ¼ cup, pineapple persimmon, plum, watermelon
– ¼ cup, pomegranate – ½
small or ¼ cup of seeds, Note: allowed after Phase 2 at
rhubarb – 1 stalk, rock melon/ discretion of Practitioner
cantaloupe – ¼ cup

All listed quantities are per meal

9
 THE HEALTHY GUT

the SIBO bi-phasic diet | phase 1

SEMI-RESTRICTED AVOID
RESTRICTED DIET Add (or increase) these foods to Until further notice
the Restricted Diet
GRAINS, Quinoa - ½ cup cooked,
Avoid all – this includes all Avoid all grains, breads, cereals,
STARCHES, white rice: basmati or jasmine
grains, breads, cereals, cakes, cakes, biscuits, cookies, except
BREADS AND only - ½ cup cooked
biscuits, cookies rice if approved by Practitioner
CEREALS
LEGUMES
Avoid Avoid Avoid
(LENTILS, BEANS)

Homemade broths: Beef or Canned soups and soup

SOUPS lamb bone broths, bouillons, broths made from
chicken meat broths chicken frames
Alcohol (clear spirits) Beer, energy drinks, fruit juices,
Black coffee (1 cup daily), tea
BEVERAGES no more than 30ml/1 oz liqueurs, spirits (dark), soft
(black, herbal), water
- 2 x weekly drinks/soda, wine
Dextrose, glucose, organic
Stevia (100% natural, not Agave nectar, artificial
SWEETENERS honey (clear) - no more than 2
containing inulin) sweeteners, maple syrup, xylitol
tbs per day

Almonds – 10 ea, almond flour/

meal – 2 tbs, coconut flour/
shredded – ¼ cup, coconut
cream – 2 tbs, coconut milk
Almond milk
– ¼ cup (without thickeners
(unsweetened, without
NUTS AND or gums), hazelnuts – 10 ea,
thickeners or gums) - 1 cup, Chia, flax seeds or peanuts
SEEDS macadamia – 20 ea, pecans
hazelnuts - 20 ea,
– 10 ea, pine nuts – 1 tbs,
pecans - 40 ea
pumpkin seeds – 2 tbs,
sesame seeds – 1 tbs,
sunflower seeds – 2 tsp,
walnuts – 10 ea

Mayonnaise (sugarless),
mustard (without garlic), Asafetida, balsamic vinegar,
tabasco/hot sauce, wasabi chicory root, garlic, gums/
carrageenans/thickeners,
Vinegar: apple cider, distilled,
Braggs Liquid Aminos, onion, soy sauce/tamari.
red, white
CONDIMENTS coconut aminos,
Spice sachets or pre-mixes
All fresh and dried herbs and fish sauce - 2 tbs
spices but not the spice blends Read the labels:
No maltodextrin, starches,
Turmeric and ginger are
sugar, etc
particularly beneficial as they
are anti-inflammatory

Coconut oil, flax oil (low lignin),

ghee, grape seed oil, infused
oils (ie chilli or garlic), MCT
FATS/OILS oil, olive oil, polyunsaturated Butter Palm oil, soybean oil
vegetable oil, pumpkin seed
oil, sesame oil, sunflower oil,
walnut oil

All listed quantities are per meal 10

 THE HEALTHY GUT

the SIBO bi-phasic diet | phase 2

REMOVE AND RESTORE AVOID

Until further notice

PROTEIN Eggs, fish, meat, poultry

Butter, cheese (aged one month or more) eg.

DAIRY
Parmesan, pecorino, All other dairy products
PRODUCTS homemade 24 hour yoghurt

Alfalfa sprouts, bamboo shoots, bok choy,

capsicum/bell pepper, carrots, chives, cucumber,
VEGETABLES Starch powder: arrowroot, corn, rice and tapioca
eggplant/aubergine, endive, ginger, kale, lettuce,
Unlimited olives, parsnip, radicchio, radish, rocket/arugula, Canned vegetables, garlic, mushrooms, onion
spring onions/scallions, sundried tomatoes,
sunflower sprouts, tomatoes

Artichoke hearts – ¼ cup, asparagus – 2-3 spears,

beetroot – 2 slices, broccoli – ½ cup, brussels
sprouts – ½ cup, cabbage (green/red)– ½ cup,
VEGETABLES cabbage (napa/savoy/wombok) – ¾ cup, celery
– 1 stick, celery root – ½ cup, chilli – 11cm/28g/
Limited to 1-2 of the 4.25in/1 oz, fennel (bulb) – ½ cup, green beans
following
– 10 ea, leek – ½ ea, peas (green) – ¼ cup,
per meal
potato – ½ cup cooked, pumpkin/squash – ½ cup,
snow peas/mangetout – 5 pods, spinach >15
leaves/150g/5 oz, zucchini/courgette – ¾ cup

Avocado – ¼, banana – ½, berries (all varieties Canned fruit in fruit juice

excluding blackberries) – ½ cup,
cherries – 3, citrus – 1 piece, grapes – 10, Apple, apricot, blackberries, custard apple, fig, jam,
FRUIT honeydew – ¼ cup, kiwi – 1 piece, lychee – 5, mango, nashi/Asian pear, nectarine, peach, pear,
Limited to 2 serves
per day
passionfruit – 1 piece, paw paw – ¼ cup, persimmon, plum, watermelon
pineapple – ¼ cup, pomegranate – ½ small or
¼ cup of seeds, rhubarb – 1 stalk, rock melon/ Note: allowed after Phase 2 at discretion of
cantaloupe – ¼ cup Practitioner

All listed quantities are per meal

11
 THE HEALTHY GUT

the SIBO bi-phasic diet | phase 2

REMOVE AND RESTORE AVOID

Until further notice

GRAINS,
Quinoa (cooked) - ½ cup, rice cakes (plain) - 2 ea, Avoid all - this includes all other grains, breads,
STARCHES,
rice noodles (cooked) - ½ cup, white rice: basmati cereals, cakes, biscuits, cookies, except rice if
BREADS AND or jasmine only - ½ cup cooked approved by Practitioner
CEREALS

LEGUMES Lentils (cooked): brown - ½ cup, green and red - ¼

All other legumes and beans
(LENTILS, BEANS) cup, Lima beans - ¼ cup

Homemade broths: Beef, fish, lamb, or shellfish

bone broths, chicken meat broths Canned soups and soup bouillons, broths made
SOUPS
from chicken bones
Limit consumption of fish bone broth

Alcohol (clear spirits) -

no more than 30ml/1 oz every other day Beer, dark liqueurs and spirits, energy drinks, fruit
BEVERAGES
juices, soft drinks/sodas, wine
Coffee (black), tea (black, herbal)

Dextrose, glucose, organic honey (clear) -

Agave nectar, artificial sweeteners, maple syrup,
SWEETENERS no more than 2 tbs per day, raw cacao -
xylitol
1 tsp per day, stevia

Almonds - 10 ea, almond flour/meal - 2 tbs,

almond milk (unsweetened without thickeners or
gums) - 1 cup, coconut flour/shredded - ¼ cup,
NUTS AND coconut cream - 2-3 tbs, coconut milk - ¼ cup
Chia, flax seeds or peanuts
SEEDS (without thickeners or gums), hazelnuts - 10 ea,
macadamia - 20 ea, pecans - 40 ea, pine nuts - 1
tbs, pumpkin seeds - 2 tbs, sesame seeds - 1 tbs,
sunflower seeds - 2 tbs, walnuts - 10 ea

Braggs Liquid Aminos, coconut aminos (without

onion or garlic), fish sauce, mayonnaise (sugarless),
Asafetida, balsamic vinegar, chicory root, garlic,
miso (fresh not powdered), mustard (without garlic),
gums/carrageenans/thickeners,
tabasco/hot sauce, tamari, wasabi
onion, soy sauce/tamari.
CONDIMENTS Vinegar: apple cider, distilled, red, white
Spice sachets or pre-mixes
All fresh and dried herbs and spices but not the
Read the labels:
spice blends
No maltodextrin, starches, sugar, etc
Turmeric and ginger are particularly beneficial as
they are anti-inflammatory

Butter, coconut oil, flax oil (low lignin), ghee, grape

seed oil, infused oils (ie chilli or garlic), MCT oil,
FATS/OILS Palm oil, soybean oil
olive oil, polyunsaturated vegetable oil, pumpkin
seed oil, sesame oil, sunflower oil, walnut oil

All listed quantities are per meal

12
13
 prosciutto, egg and capsicum muffins
Having a few key go-to meals and snacks is the key to managing your SIBO diet successfully. These
muffins make a great meal while also being handy snacks to take with you. You will never get caught
out with nothing to eat with these in the fridge.

Heat the oven to 180C/350F.

12 free range eggs Break the eggs into a bowl and whisk until
1 red capsicum/pepper, combined.
diced
4 spring onions/scallions, Stir in the capsicum/pepper, spring onions/
green part only, sliced
scallions, smoked paprika and salt and pepper
1 tbs smoked paprika to taste. Mix well.
Salt and pepper
Ghee, coconut oil or
Grease a large muffin tin with ghee, coconut oil
lard for greasing or lard. Wrap one slice of prosciutto around the
12 slices prosciutto, free edge of each muffin hole. Spoon in the egg
from sugar and nitrates
filling so that each muffin hole has equal
amounts of filling.
Makes 12
Bake in the oven for 20 minutes or until cooked
through.

Remove from the oven and cool slightly before

serving.

These can be eaten immediately or stored in the

refrigerator for a snack.

R GF DF LF

14
15
 hot smoked salmon breakfast bowl
Salmon is a filling and tasty protein source. This refreshing breakfast salad can make a pleasant
change as the hot smoke cooks the fish while imparting a lovely smoked flavour to it. The quantities
can easily be doubled if cooking for two.

In a small bowl, beat the eggs until well

2 free range eggs (these
combined. Heat a non-stick frying pan over a
can be omitted if you want medium heat. Melt the coconut oil then pour in
an egg-free breakfast)
the eggs, turning the pan so the eggs cover the
1 tsp coconut oil
surface evenly to make a thin omelette. Cook for
1 handful mixed salad 1 minute then flip and cook for another minute
leaves, washed
so both sides are golden. Remove from the heat.
1 sprig dill, chopped
2 tsp olive oil Once cool enough to handle, remove the omelette
½ lemon, cut into half from the pan and roll up like a crepe. Cut into
1 hot smoked salmon thin strips. Set aside.
fillet, free from sugar
and nitrates In a bowl, add the salad leaves, dill and olive oil.
Squeeze ¼ of the lemon into the bowl. Take the
serves 1 salmon fillet and flake the meat into the bowl.
Stir to combine. Serve with a wedge of lemon.

R GF DF LF

16
17
 asian breakfast bowl
I love this breakfast bowl for busy days when I don’t know what time I will eat lunch. It is very filling
and keeps me satisfied for hours. What’s even better is that you can make it the night before and
have several portions kept in the fridge. All you have to do is re-heat and eat.

Heat a wok over a high heat. When smoking hot,

1 tbs lard, see recipe
add the lard and melt quickly, then add the pork
page 50 mince. Stir frequently until cooked through and
400g/14oz free range any liquid has absorbed.
minced/ground pork
1 tsp grated ginger Add in the ginger and turmeric and stir fry for 1
1 tsp grated turmeric
minute.
1 red capsicum/pepper, Add in the vegetables, one at a time, stirring
diced
between each addition for 30 seconds. This will
1 carrot, spiralised
allow the vegetables to cook quickly rather than
1 zucchini/courgette,
spiralised swamping the wok.
4 spring onions/scallions, Add a small amount of water if the wok gets too dry.
green part only, sliced
2 tbs coconut aminos Stir in the coconut aminos, tomato paste and
1 tbs tomato paste apple cider vinegar. Season with salt and
1 tsp apple cider vinegar pepper as necessary. Take off the heat and serve
Salt and pepper immediately.

serves 4
SR GF DF LF

18
19
lemony scrambled eggs with smoked trout
The addition of lemon zest and juice lifts these scrambled eggs to something out of this world. They
pair perfectly with the smoked trout and make for a very filling breakfast.

Place the eggs, lemon zest and juice in a bowl

5 free range eggs
and whisk until combined.
1 tsp lemon zest Place a frying pan over a medium high heat and
2 tsp lemon juice melt the ghee or coconut oil.
1 tbs ghee or coconut oil,
see recipe page 49 Pour in the eggs and cook, stirring softly until soft
200g /7 oz smoked trout, scrambles form.
filleted
Salt and pepper
Season with salt and pepper to taste and serve
2 lemon wedges
with the smoked trout and a lemon wedge.

serves 2
R GF DF LF

20
21
 zucchini fritters with
crispy bacon and smoky salsa
These fritters make an excellent and filling breakfast meal. You can cook up a batch of them the
night before and then just re-heat and cook the bacon in the morning.

Squeeze the excess moisture out of the grated

1 zucchini/courgette, grated
zucchini/courgette. You can do this by grabbing a
handful of mixture and squeezing it. Liquid will
2 free range eggs
escape, so do this over the sink or a bowl.
2 tbs coconut flour
6 rashers free range Place the zucchini/courgette in a large bowl. Add
bacon, free from sugar and
nitrates
in the eggs and coconut flour. Mix to combine.
Smoky salsa, see recipe
If this mixture is too wet, add in a little bit more
page 50 coconut flour. If the mixture is too dry, add in a
Ghee or coconut oil, drop of water. Season with salt and pepper.
see recipe page 49
Salt and pepper Heat a large non-stick frying pan over a medium
heat. Melt some ghee or coconut oil. To cook the
serves 2 fritters, add in a large spoonful of batter. Repeat
until you have filled the pan, ensuring you have
left room to flip the fritters.

Cook for 2-3 minutes on one side and then flip,

and cook on the other side until golden brown
and cooked through. Remove from the pan and
set aside.

Melt some more ghee or coconut oil in the pan

and add the bacon rashers. Cook to your liking
then remove from the pan.

To serve, place the fritters on a plate with a side of

bacon and a dollop of smoky salsa.

R GF DF

22
23
 breakfast smoothies

Sometimes you don’t feel like a large breakfast, so these breakfast smoothies are lovely and refreshing
on a warm summer’s morning.

Place all ingredients for a smoothie combination

Beat the Blues into the blender and blend until combined. Serve
over extra ice cubes and enjoy immediately.
½ cup blueberries
1 cup almond milk,
unsweetened, see recipe
page 43 Note: If making all three smoothies at the same
½ tbs coconut oil time, rinse out the blender between each flavour.
1 tsp raw organic honey
½ tsp vanilla powder
Ice SR GF DF V

strawBerry
delight
½ cup strawberries
1 cup almond milk,
unsweetened, see recipe
page 43
½ tbs coconut oil
1 tsp raw organic honey
½ tsp vanilla powder
Ice

Banana Magic
½ banana
1 cup almond milk,
unsweetened, see recipe
page 43
½ tbs coconut oil
1 tsp cinnamon
1 tsp raw organic honey
Ice

each sMoothie
serves 1

24
25
 vanilla and cinnamon granola

There are some mornings when you want to pay homage to your past life and eat a bowl of cereal. While
nuts can be problematic for some, for others they can be a good way of increasing good quality fats in
your diet. Due to the restrictions of the SIBO protocol, this granola is to be eaten in small portions and in
moderation. Divide the mixture up once you have made it so you are not tempted to over eat it.

Pre-heat the oven to 180C/350F.

1 cup macadamia nuts Line a large deep roasting tray with baking paper.
½ cup almonds
½ cup pecans
Place the nuts into a food processor and blend
until chopped to a consistency you are happy with.
½ cup flaked coconut
4 tbs pumpkin seeds Place the nuts in a large bowl. Stir in the coconut,
4 tbs sunflower seeds pumpkin seeds, sunflower seeds and spices.
1 tsp vanilla powder
Melt the coconut oil and honey. Pour over the
2 tsp ground cinnamon
dry mixture and stir until completely combined.
2 tbs coconut oil
1-2 tbs raw organic honey Pour onto the roasting tray. Cook for 10 minutes,
then remove from the oven and stir thoroughly.
Makes 17 Return to the oven. Repeat this process until the
sMall portions granola is golden. Remove from the oven, and
cool then store in an airtight container in the
fridge. Serve with unsweetened almond milk and a
sprinkling of berries.

Note: Keep an eye on the granola as it can burn

very quickly.

SR GF DF V

26
27
 chocolate granola

I absolutely loved Coco Pops when I was a child. There was nothing better than the chocolatey crunch,
washed down by chocolate milk left in the bowl. This recipe takes me back to my childhood days, and
still gives me the wonderful chocolate hit without the excess sugar. It will become a firm favourite in
your breakfast repertoire too.

Pre-heat the oven to 180C/350F.

1 cup macadamia nuts Line a large deep roasting tray with baking paper.
½ cup almonds
½ cup pecans
Place the nuts into a food processor and blend
until chopped to a consistency you are happy with.
½ cup flaked coconut
4 tbs cup pumpkin seeds Place the nuts in a large bowl. Stir in the coconut,
4 tbs cup sunflower seeds pumpkin seeds, sunflower seeds, vanilla, cacao
1 tsp vanilla powder and cacao nibs.
4 tbs raw cacao powder
Melt the coconut oil (and honey if using). Pour over
4 tbs cacao nibs
the dry mixture and stir until completely combined.
2 tbs coconut oil
Stevia or 1-2 tbs honey Pour into the roasting tray. Cook for 10 minutes,
then remove from the oven and stir thoroughly.
Makes 17 Return to the oven. Repeat this process until the
sMall portions granola has darkened in colour and is crunchy.
Remove from the oven.

Cool the granola, stirring occasionally to break

up any lumps as it cools. Store in an air-tight
container in the fridge. The granola will last for
several weeks. Serve with unsweetened almond
milk and fresh berries.

Note: Keep an eye on the granola as it can burn

very quickly.

RR GF DF V

28
 berry good
breakfast bowl
Some people prefer to eat their
breakfast out of a bowl, and we love how
pretty these breakfast bowls can look.
Use your imagination to create different
smoothies and granola flavours to
create a tasty combination.

1 serve berry delight smoothie

recipe, see recipe page 24
1 serving vanilla and cinnamon
granola, see recipe page 26

serves 1

Keep a few berries aside before

making your berry delight
smoothie. Pour the smoothie into
a bowl then top with a serving
of granola. Sprinkle with the
remaining berries and serve.

SR GF DF V

29
30
 breakfast pizza
Who said pizza was only for dinner? This quick and easy breakfast pizza can be made ahead of time,
and even works well as a brunch or eaten cold as part of a picnic in the park.

Pre-heat the grill to high.

6 free range eggs
1 tbs lard,
Break the eggs into a bowl and whisk until
see recipe page 50 combined. Season with salt and pepper.
1 red capsicum/pepper,
diced
Heat a large frying pan over a medium heat. Melt
100g/3.5 oz free range ham,
the lard then add the capsicum/pepper and cook
free from sugar and
nitrates, chopped until softened. Add in the ham, cherry tomatoes
½ punnet cherry tomatoes, and olives and stir for 1 minute. Spread evenly
halved over the base of the frying pan.
½ cup black olives,
pitted and halved
Pour in the egg mixture and reduce the heat to
Large handful of basil
leaves, washed medium-low. Cook until the base has firmed,
Salt and pepper for then place under the grill/broiler until the egg
seasoning mixture is completely cooked through.

2 large serves Remove from the grill/broiler and slice into

wedges and serve with some basil leaves.

Note: Choose black olives that have been stored in

olive oil or brine. Avoid olives in balsamic vinegar
as they are not suitable on a SIBO diet.

R GF DF LF

31
32
 porridge two ways

On a cold winter’s morning, a bowl of steaming porridge will leave you feeling warm and satisfied, ready
to tackle the day ahead.

RICE PORRIDGE
rice porridge Place your uncooked basmati rice in a high-
½ cup basmati rice powered blender and blitz for a few seconds to
2 cups almond milk, chop the grains.
unsweetened, see recipe
page 43
Place the rice in a saucepan and cover with 1 ¼
Pinch of salt
cups almond milk. Stir in the salt and vanilla.
1 tsp vanilla powder
Bring to the boil then reduce to a low simmer.
1 banana
Cover and cook for 15 minutes.
2 tbs honey

Remove the lid and stir the rice. Pour in the

quinoa porridge
remaining almond milk to warm. Let stand for 5
½ cup quinoa
minutes.
½ cup coconut milk
4 tbs coconut yoghurt, see
recipe page 45
Divide the porridge between two bowls and top with
2 tsp honey
slices of banana. Drizzle with honey and serve.

SR GF DF V
serves 2

qUINOA PORRIDGE

Bring 1 cup of water to the boil in a saucepan.

Place the quinoa into the boiling water. Bring
back to the boil, then reduce the heat, cover, and
simmer for 15 minutes.

Remove the lid and stir through the coconut milk.

To serve, divide between two bowls and top with a

dollop of coconut yoghurt and a drizzle of honey
(if tolerated).

RR GF DF V

33
34
 big brekkie fry up
Lazy weekends are a perfect time to cook up this breakfast of champions. It will keep you satisfied for
hours and will temper even the hungriest of appetites.

Pre-heat the grill/broiler. Set to a medium-high

2 tomatoes, halved
heat.
1 tsp olive oil
½ tsp dried oregano
Cut the tomatoes in half. Place on a roasting tray
then drizzle with olive oil and sprinkle with the
1 tsp lard,
see recipe page 50 dried oregano, salt and pepper. Place under the
4 slices free range bacon, grill/broiler and cook until the tomatoes have
free from sugar and softened and are heated through. Be careful not
nitrates
to burn the tops.
5 free range eggs
2 spring onions/scallions,
green part only, thinly Meanwhile, heat the lard in a large frying pan over
sliced a medium-high heat. Add the bacon and cook for
½ avocado, sliced 2-3 minutes on each side or until cooked to your
Salt and pepper to taste liking. Remove from the pan and set aside.
Roasted tomato and
capsicum sauce,
see recipe page 47
Break the eggs into a bowl and beat until well
combined. Add the spring onions/scallions, and
serves 2 salt and pepper to taste.

Return the frying pan to the heat. Once hot, add

the eggs into the bacon fat. Cover the base of the
pan with the eggs, let them sit until they start to
set, then stir them around to create scrambled
eggs. Remove from the pan once they are just
cooked through.

To serve, divide the eggs, bacon, tomatoes and

avocado slices over two large plates. Serve with a
dollop of warmed roasted tomato and capsicum
sauce on the side.

SR GF DF

35
36
 spicy breakfast kedgeree
Kedgeree is a delicious breakfast dish with Indian and British heritage. The use of aromatic spices paired
with the smoky tones of the fish and the zing from the lemon, will make this a filling favourite in your
breakfast repertoire.

Place the fish in a large saucepan. Cover with

500g/17.5 oz smoked
cold water then bring to the boil. Once the water
white fish (such as cod, is boiling, remove from the heat and let sit in the
haddock, etc)
water for 3 minutes. Remove the fish and drain the
4 free range eggs
water. When cool enough to handle, peel the skin
2 tbs ghee or coconut oil, away from the flesh and discard. Flake the flesh,
see recipe page 49
being careful to remove any bones. Set aside.
4 spring onions/scallions,
green part only, sliced
1 celery stick, diced Place the eggs in a saucepan of cold water. Bring
1 red chilli, sliced thinly to the boil and then cook to your liking. For a
1 tbs ginger, grated soft-boiled egg, cook for 3-4 minutes. Remove
2 tbs curry powder, free
from the heat. Peel the eggs then set aside.
from binders and gluten
2 cups cooked basmati rice In a wok or large frying pan, melt the ghee or
½ cup 24 hour yoghurt, see coconut oil over a medium-high heat. Add the
recipe page 45
spring onion/scallions, celery, chilli and ginger
¼ bunch coriander/
and stir for 2 minutes or until softened. Add
cilantro, washed and
chopped the curry powder and stir for 30 seconds or
1 lemon until fragrant. Add the rice and stir until it has
Salt and pepper for incorporated with the vegetables and spices.
seasoning Stir in the yoghurt and fish. Squeeze half of the
lemon over the mixture and then season with salt
serves 4 and pepper.

To serve, divide the mixture into four bowls. Cut

the eggs in half and add 2 halves to each bowl.
Sprinkle with the coriander/cilantro, and serve
with the remaining lemon cut into wedges.

Note: To make a dairy free version replace the

ghee with coconut oil, and replace the 24 hour
yoghurt with coconut yoghurt (see recipe page 45).

RR GF

37
38
 frittata with kale, radicchio
and semi dried tomatoes
This frittata recipe is perfect for a Sunday brunch or can be eaten cold for lunch with a side salad. The
combination of the leaves and tomato give it a wonderful depth of flavour.

Pre-heat the oven to 170C/350F. Break the eggs into a

mixing bowl. Add salt and pepper then whisk together.
16 large free range eggs
5 stalks kale leaves
Cut the kale leaves away from the stalks and shred
12 large radicchio leaves
into chunks. Discard the stalks.
Large handful of parsley,
chopped
Wash the radicchio leaves and shred. Wash and chop
½ cup semi dried tomatoes
the parsley.
2 tbs ghee,
see recipe page 49
Salt and pepper to taste If the semi dried tomatoes are stored in oil, place onto
a paper towel and dry away as much oil as possible.
serves 6
Add the kale, radicchio, tomatoes and parsley to the
egg mix.
thanks to charlotte miller
from food & joy for generously
contributing this recipe. Place an oven proof frying pan on to a high heat and
add the ghee. Swirl oil around the pan to ensure all
surfaces are coated. When the oil is quite hot, add all
of the egg mix at once then turn off the heat.

Place the pan into the oven for 10-12 minutes until
the centre is just cooked. This cooking time will vary
depending on your oven and the size of your pan.

Once cooked, remove from the oven and cool the

frittata in the pan. When cool enough to handle, run a
spatula around the edge of the frittata until you feel it
loosen. Cover the pan with a plate or chopping board
and flip the pan to remove the frittata. It should come
out easily in one piece.

Serve warm or cold.

R GF V

39
40
 blueberry muffins
There is nothing better than the aroma of freshly baked blueberry muffins filling the house in the
morning. These taste just like the original version, and make a handy portable meal for busy mornings
on the go.

Pre-heat your oven to 180C/350F.

4 free range eggs

Prepare a 12-cup muffin pan by greasing it with coconut
2 tbs raw organic honey
oil or lining the tins with muffin cases. Set aside.
3 tbs coconut oil, melted,
plus extra for greasing
½ cup coconut flour In a food processor, blitz the eggs, honey and melted
coconut oil until combined.
¾ cup almond milk,
unsweetened, see recipe
page 43
Add in the coconut flour, almond milk, vanilla, bi carb
1 tsp vanilla powder soda, baking powder/soda and salt. Blitz until combined.
½ tsp bi carb soda/baking Remove the blade and stir through the blueberries. Be
soda
careful not to break them as you want to keep them
½ tsp baking powder whole.
¼ tsp salt
1 cup blueberries Spoon the batter into the prepared muffin tins.

Makes 12 Bake for 20–25 minutes. To test if the muffins are cooked,
2 per serve insert a skewer into the centre of a muffin. If it comes
away clean, they are ready.

Remove from the oven and allow to cool for a few

minutes in the pan before cooling on a wire rack.

These are delicious served warm with some ghee or

butter spread over them.

Store the remaining muffins in the freezer and re-heat

when necessary.

Note: Some people may not be able to tolerate bi

carb soda and baking powder/soda as these can be
made from rice flour. If uncertain, please consult
your Practitioner. The honey can be replaced with
stevia if you are intolerant to honey.

SR GF DF V
41
42
 almond milk
Almond milk is a breeze to make at home and tastes so much better than the store bought versions.
Plus, you know exactly what goes into it and it doesn’t contain any binders, thickeners, preservatives
or sugars when you make it yourself. It is also creamier and has a much nicer flavour than the
commercially made varieties.

Place the almonds in a bowl and cover them with

1 cup almonds
water. Soak overnight.
4 cups water
¼ tsp vanilla powder
Drain and rinse the almonds. Place into a high
powered blender with four cups of water, vanilla
Pinch sea salt
powder and sea salt. Blend on the highest setting
Makes 1l for 1-2 minutes.

Strain the liquid through a very fine meshed sieve,

cheesecloth or a nut bag. You may like to strain
it directly into a container which will store the
almond milk in the fridge.

Your almond milk will keep in the fridge for up to

3 days.

Note: You can use the leftover nut meal in any

recipe that calls for almond meal. Simply spread
it out on a baking tray and cook slowly in the
oven at 180C/350F for 20-30 minutes or until
dehydrated. You may like to give it a quick blitz
in a blender to turn it into a fine powder. This
will keep for a few days.

Get creative with the spices and flavourings you

add to your almond milk. You might like to add
cinnamon, nutmeg, cacao, and more to your mix.
Let your imagination and taste buds take you on
a journey with each new batch.

SR GF DF V VG

43
44
 yoghurt
Home made yoghurt is delicious, doesn’t contain any of the nasties often found in commercially made
yoghurts, and is significantly cheaper than store bought yoghurt. I have developed a coconut milk
version and a dairy version so that yoghurt can be eaten throughout your treatment program.

It is important to sterilise all equipment before

coconut yoghurt making your yoghurt. You only want the yoghurt
culture fermenting, not other bugs. The following
2L/8 cups coconut milk
instructions work for both the coconut and dairy
2 tbs raw organic honey
yoghurt.
Yoghurt culture

Pour the coconut milk/dairy milk into a large

24 hour yoghurt
saucepan. Heat until 37C/98.5F – 45C/113F.
2L/8 cups organic milk
Yoghurt culture
Once it has reached this temperature, stir in the
yoghurt culture (check the amount according to
Makes 2l/8 cups
the packet instructions). Stir in the honey for the
coconut yoghurt.

Place the milk in your yoghurt maker and leave for

24 hours. Once the yoghurt has fermented, place it
in the fridge to firm and chill.

The yoghurt will last for two weeks. Write the expiry
date on your container so you don’t forget.

Note: This recipe will produce a thin style yoghurt

as it doesn’t contain any binders or thickeners.

coconut yoghurt

RR GF DF V
24 hour yoghurt

RR GF V

45
46
 roasted tomato and capsicum sauce
This sauce is so easy to make and is incredibly versatile. It can be used with poultry, meat, fish, or
vegetarian dishes. It can be used as a sauce or a condiment, and served hot or cold. You will never
reach for the commercially made tomato sauce again once you’ve tasted this version.

Pre-heat the oven to 200C/400F.

10 roma tomatoes,
quartered Place all of the ingredients, except the tomato paste
2 red capsicum/pepper, and basil, in a large roasting tin. Mix to combine
seeds removed, quartered
the olive oil, salt and pepper evenly across the
1 leek, quartered
vegetables. Place in the oven and roast for 1.5 - 2
4 tbs olive oil hours, or until all of the vegetables are soft and
1 tsp salt roasted. Remove from the oven and cool slightly.
1 tsp pepper
2 tbs tomato paste Place the roasted vegetables, tomato paste and
½ bunch basil, chopped basil into a blender and blend until combined and
any lumps have been removed.
5 cups
Pour the sauce into a large sterilised jar. Tip
upside down to form a seal and then cool.

The sauce will keep in the fridge unopened for

several months. Once opened, consume within a
few days.

Note: To make a low FODMAP version, replace

the leek with 6 spring onions/scallions, green
part only.

SR GF DF V VG

47
48
 ghee
Ghee has a lovely nutty flavour and is traditionally used in Indian cooking. Ghee is simply melted butter
with the dairy proteins removed, so people with a dairy intolerance may find they can tolerate ghee.
Store bought ghee can be very expensive, so why not make your own? It’s easy to make and lasts a long
time. Make sure to buy butter made from cows that have been pasture fed.

Place the butter in a saucepan. Heat gently over a

3 x 250g/8oz butter
low heat. As the butter continues to melt, a white
foamy substance will rise to the surface. This is the
1 large glass jar, sterilised
dairy protein. Scrape this off with a large spoon
and discard.

As you continue cooking, the white foam should

decrease until there is nothing left. The oil will
also go from an opaque yellow to a clear golden
colour. Keep an eye on the bottom of the pan as
small bits of dairy protein may fall to the bottom
and burn.

Place some paper towel in a fine mesh strainer,

over a sterilised glass jar. Slowly pour the hot oil
over the strainer to catch any remaining pieces of
protein. Be careful when touching the jar as it will
get very hot from the hot oil. Allow to cool. This
will solidify the ghee. You can store your ghee in
the fridge or at room temperature.

R GF V LF

49
 pork lard smoky salsa
You will wonder what you ever cooked with once
you taste this incredible home made pork lard.
Make sure you use free range, pasture fed pork fat 6 tomatoes, seeded and diced
so that you get the best tasting lard, not to mention
1 dried ancho chilli
supporting more humane farming practices.
4 spring onions/scallions, green part
only, chopped finely
1 red chilli, diced
250g/9oz pork fat, cut into pieces
1 bunch coriander/cilantro, washed and
Water
chopped
1 large glass jar, sterilised
1-2 limes, juiced and zest from 1 lime
2-4 tbs olive oil
Salt and pepper
Place the pork fat pieces into a heavy based
saucepan. Pour some water into the bottom of it so
it doesn’t burn and stick on the bottom of the pan. Makes enough for one Meal
accoMpaniMent
Cook gently on a low-medium heat, stirring
occasionally to keep the pork from sticking to
the bottom of the pan. As the pork warms, the Rehydrate the ancho chilli by placing it in a bowl
fat will liquefy. The water will evaporate from and pouring boiling water over it. Soak for 10-15
the saucepan as the fat cooks, until there is minutes. Drain and then chop.
nothing left.
Place the ancho chilli, tomatoes, spring onions,
Once the remaining pork pieces have turned into red chilli, coriander, lime juice, zest and olive
crispy crackling like pieces and the pork fat is a oil in a large bowl. Stir to combine. Taste and
light golden colour, the fat is ready to be strained. season with salt and pepper.

Remove the pork pieces from the fat and discard.

Place paper towel over a fine mesh strainer, over
Note: the ancho chilli is the dried version of the
the glass jar. Slowly pour the hot fat into the
poblano chilli. It can be found in specialty food
strainer, and let it drip into the glass jar until
stores. If you can’t find it, it can be kept out of
completely strained. the recipe.

Store in the fridge and use as required.

R GF DF V VG LF
R GF DF LF

50
 THE HEALTHY GUT

live well with SIBO

The Healthy SIBO SIBO

Gut podcast Cooking Show recipes

SIBO Coaching SIBO SIBO shopping

Program events tours

thehealthygut.com
[email protected]

51
 THE HEALTHY GUT

about the author

Rebecca Coomes is an author, SIBO Coach,
entrepreneur, passionate foodie and intrepid
traveler. She transformed her health after a lifetime
of chronic illness, and today guides others on their
own path to wellness. She is the founder of The
Healthy Gut, the author of the world’s first cookbooks
for people treating Small Intestinal Bacterial
Overgrowth (SIBO), the host of the SIBO Cooking
Show and The Healthy Gut Podcast, and is regularly
asked to speak on gut health. She runs the SIBO
Coaching Program, helping people from around the
world live well with SIBO. For more information on
Rebecca Coomes, head to thehealthygut.com.

also by rebecca coomes

Looking for more SIBO-friendly recipes?

For more information or to order a copy, go to sibocookbooks.com

© The Healthy Gut 2018. All rights reserved. No part of this publication may be reproduced or distributed in any form or by
any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from
The Healthy Gut. The information in this book is for information purposes only. It is not intended nor implied to be a
substitute for professional medical advice. Please consult your healthcare provider to discuss your personal healthcare
requirements or treatment plan. Reading the information in this book does not create a physicianpatient relationship.

52