THE SIBO Diet: A 90-Day Guide to Support Gut Healing"

THE SIBO Diet: A 90-Day Guide to Support Gut Healing"
Your Guide to the SIBO Diet: Supporting Gut Health During a 90-Day Cleanse


Disclaimer: This content is for informational purposes only and does not constitute medical advice. Zuma Nutrition’s products are dietary supplements, not intended to diagnose, treat, cure, or prevent any disease. Consult a healthcare professional before making changes to your health regimen.
By Zuma Nutrition | Updated June 3, 2025
Small Intestinal Bacterial Overgrowth (SIBO) is a digestive condition where excessive pathogenic bacteria colonize the small intestine, disrupting the balance of the gut microbiome. This imbalance can interfere with nutrient absorption, leading to symptoms like bloating, diarrhea, and nutrient deficiencies. While addressing SIBO requires professional medical guidance, dietary changes are a cornerstone of supporting gut health during recovery.
At Zuma Nutrition, we’ve developed a 90-day SIBO Cleanse Protocol to complement medical treatment, and this article outlines the dietary approach we recommend during this period. Please note: This information is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult a healthcare professional before starting any diet or supplement regimen, especially if you suspect SIBO or have severe symptoms.
For more on SIBO basics, check our blog: What’s the Difference Between Candida and SIBO? (#).

Understanding SIBO and the Role of Diet
The small intestine is where most nutrient absorption occurs. When pathogenic bacteria overgrow, they can impair digestion, reduce nutrient uptake, and trigger inflammation. Over time, this may contribute to issues like fatigue, low iron, or vitamin deficiencies. A targeted diet can help reduce bacterial overgrowth and inflammation, supporting the body’s healing process alongside medical treatment.
The SIBO diet is a temporary elimination diet designed to:
  • Minimize foods that feed pathogenic bacteria.
  • Reduce gut inflammation.
  • Support digestion and nutrient absorption.
This diet aligns with our 90-day SIBO Cleanse Protocol, which may include supplements like our SIBO Cleanse Tonic. Disclosure: Zuma Nutrition manufactures and sells the SIBO Cleanse Tonic. While we believe it supports gut health, its effectiveness for SIBO has not been evaluated by the FDA, and results may vary.
Key Principles of the SIBO Diet
The SIBO diet emphasizes avoiding foods that promote bacterial overgrowth, such as added sugars and high-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) carbohydrates. Below are the core guidelines to follow during the 90-day protocol.
1. Avoid Added Sugars
Sugars feed pathogenic bacteria, so eliminating added sugars is critical. Check ingredient labels for hidden sugars in:
  • Sodas, energy drinks, and fruit juices.
  • Sauces, condiments, and salad dressings.
  • Cereals, candies, and packaged snacks.
Tip: Focus on whole foods in their natural form. Low-glycemic fruits (e.g., berries, citrus) can be consumed in moderation, ideally in the morning on an empty stomach.
Foods to Avoid:
  • High-glycemic fruits (e.g., bananas, mangoes, grapes).
  • Honey, maple syrup, agave, and artificial sweeteners (e.g., aspartame, Splenda).
2. Limit High-FODMAP Foods


High-FODMAP foods are poorly absorbed carbs that can ferment in the gut, exacerbating SIBO symptoms. Avoid:
  • Garlic, onions, and brassicas (e.g., broccoli, cauliflower).
  • Beans, legumes, and high-fructose corn syrup.
  • Apples, dried fruits, and sweetened dairy products.
Low-FODMAP Alternatives:
  • Leafy greens, carrots, zucchini, and spaghetti squash.
  • Rice, quinoa, and gluten-free noodles.
  • Blueberries, strawberries, and oranges (in moderation).
3. Avoid Prebiotics Temporarily


Prebiotics, which normally support beneficial bacteria, can worsen SIBO by feeding overgrown bacteria. Avoid prebiotic-rich foods like:
  • Oats, artichokes, and dandelion greens.
  • Bananas, leeks, and chicory root.
Note: Prebiotics can be reintroduced after the cleanse to support healthy gut bacteria, under medical guidance.
4. Skip Probiotics During the Cleanse


Probiotics can be beneficial for gut health, but they may increase gas production in SIBO patients. We recommend avoiding probiotics during the cleanse and consulting a healthcare provider to determine if specific strains are appropriate post-cleanse.
5. Eliminate Gluten


Gluten may trigger inflammation in some individuals by increasing zonulin, a protein linked to gut permeability. Avoid wheat, barley, rye, and processed breads. If bread is needed, opt for freshly made sourdough, which is easier to digest due to fermentation.
6. Avoid Alcohol and Lactose
  • Alcohol: Beer and wine contain fermented sugars that can feed bacteria. Limit or eliminate alcohol during the cleanse.
  • Lactose: Avoid dairy products with lactose (e.g., milk, soft cheeses). Lactose-free options like ghee, aged parmesan, or lactose-free yogurt are acceptable.
7. Choose Low-Starch Vegetables
High-starch vegetables (e.g., potatoes, corn) can contribute to fermentation. Focus on nutrient-dense, low-starch options:
  • Spinach, kale, and bell peppers.
  • Zucchini, cucumbers, and beets.
Tip: Buy organic vegetables and cook with high-quality oils like extra-virgin olive oil or ghee.
8. Prioritize Healthy Fats and Oils
Healthy fats support nutrient absorption and reduce inflammation. Use oils with high smoke points for cooking:
  • Ghee (grass-fed), coconut oil, or beef tallow.
  • Extra-light olive oil.
Avoid inflammatory oils like canola, soybean, or sunflower oil. Store oils in dark, airtight containers in a cool pantry to prevent rancidity.
9. Eat Nutrient-Dense Foods
SIBO can impair nutrient absorption, so focus on foods rich in vitamins and minerals:
  • Vitamin A: Organic carrots, kale, cod liver oil (e.g., Rosita Brand).
  • B Vitamins: Grass-fed beef liver, organic spirulina, pasture-raised eggs.
  • Vitamin C: Organic bell peppers, citrus fruits, acerola cherries.
  • Vitamin D: Wild-caught salmon, egg yolks, cod liver oil.
  • Vitamin E: Organic avocado, sunflower seeds, pine nuts.
Note: Vegans may need a high-quality B12 supplement, as fermented foods (a common vegan B12 source) are restricted during the cleanse.

10. Support Digestion


Proper digestion reduces stress on the gut. Try these tips:
  • Chew food thoroughly to aid breakdown.
  • Eat slowly and mindfully.
  • Space meals 3–4 hours apart to allow complete digestion.
  • Avoid snacking, but if necessary, choose low-glycemic fruit.
  • Consider digestive bitters or enzymes before meals (consult a healthcare provider).
11. Stay Hydrated


Adequate hydration supports digestion and detoxification. Aim for 3–5 liters of high-quality water daily, such as:
  • Reverse osmosis water with added trace minerals (e.g., Zuma Nutrition’s Fulvic Acid & Trace Ocean Minerals).
  • Pure spring water.
Disclosure: Zuma Nutrition sells Fulvic Acid & Trace Ocean Minerals, which we believe supports hydration, but its benefits for SIBO are not FDA-approved.

12. Supplement with Magnesium


Magnesium supports over 300 bodily functions and may aid relaxation and detoxification. Consider:
  • Magnesium malate diluted in water (e.g., Dr. Mercola’s brand).
  • Magnesium flake baths 3 times weekly for muscle and nerve support.
Always consult a healthcare provider before adding supplements.
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