If you’re following a special dietary regime due to a condition called small intestinal bacterial overgrowth (SIBO), you know how important it is to maintain a strict, low-sugar diet that won’t exacerbate the condition. In other words, sticking to a nutritious, low-FODMAP diet is essential for managing your symptoms.
Of course, following such a restrictive eating plan doesn’t have to be unpleasant and flavorless. In fact, one of the best ways to keep your SIBO-friendly meals interesting and delicious is by using the right herbs and spices. After all, the right seasoning can take a simple dish from ordinary to extraordinary in no time.
This article will break down why spices and herbs are so important for SIBO sufferers, and will provide you with recipes for flavorful, SIBO-friendly cooking.
What Spices Do for SIBO Sufferers
The digestive system is the main target of SIBO. Unfortunately, those with SIBO often suffer from a poor appetite, bloating, gas, and nausea — all of which seem to sap away any joy in eating. Thankfully, there are certain spices and herbs that can help.
As any SIBO sufferer knows, limiting your sugar and carb intake is key. Yet, just because you’re reducing sugars and carbohydrates doesn’t mean you’ll be left with nothing but boring salt and pepper flavors in your food.
Spices and herbs are the perfect way to add flavor without the risk of increasing sugar and carb levels. On top of that, some herbs and spices even contain health benefits that can help reduce inflammation, improve the intake of nutrients, and enhance your digestive system.
Tumeric
A common ingredient in many Indian dishes, Tumeric is a spice that’s celebrated worldwide for its healing effects. The active ingredient in turmeric is curcumin, a powerful antioxidant that can help reduce inflammation, fight bacteria, and boost your digestive health.
It’s also known to improve the absorption of important vitamins and minerals. What makes turmeric particularly beneficial for SIBO sufferers is that it helps to reduce any potential gut irritation caused by other dietary triggers.
Garlic
Garlic is an aromatic and flavorful spice that’s also a potent natural antibiotic. It contains the compound allicin, which is able to help fight off any bacteria that may be causing your symptoms to flare up.
However, it’s important to note that, despite its medicinal qualities, garlic is still considered to be a high-FODMAP food. Yet, over time, your gut may be able to tolerate small amounts of garlic, so it’s best to speak with your doctor or nutritionist before adding it to your diet.
Ginger
Ginger has been a staple in Asian cooking for centuries, yet it’s just recently started to gain popularity in the West. While many people believe that ginger has anti-inflammatory properties, it’s also rich in dietary fiber, which helps to feed the good bacteria in your gut and balance your microbiome.
It’s also an excellent source of zinc, manganese, and iron — all of which are important for SIBO sufferers. While ginger is considered to be low-FODMAP, opt for fresh ginger over powdered ginger to reduce potential fructose levels.
Cinnamon
Often used as a sweetener, cinnamon can help to reduce your sugar cravings and can add a surprising depth of flavor to a meal. It contains several important minerals and vitamins, including calcium, iron, and vitamin C, and is also a great source of dietary fiber, as well as polyphenols, which are known to improve blood sugar levels.
Furthermore, studies suggest that cinnamon could reduce the growth of bad bacteria in the gut, as well as protect the lining of your digestive tract from potential inflammation.
Recipes for Delicious and Flavorful SIBO-friendly Cooking
One of the best parts of SIBO-friendly cooking is that it doesn’t have to be boring. With the right herbs and spices, you’ll be able to create hearty and nutritious meals that will satisfy even the pickiest of eaters. Here is one of our favorite recipes that use our SIBO flavor enhancers.
Garlic-Ginger Roasted Salmon
Ingredients
• 2-3 salmon fillets
• 4 cloves of garlic (minced)
• 1-inch piece of fresh ginger (grated)
• 2 tablespoons of olive oil
• 1 teaspoon of turmeric
• 1 teaspoon of sea salt
• ½ teaspoon of black pepper
• ¼ teaspoon of ground cinnamon