THE SIBO DIET:

A GUIDE TO CARBOHYDRATES
So, you're treating SIBO. You may already know Experiment with what feels good to you, space meals
that those bacteria in your gut primarily subsist off and snacks 3-4 hours apart, and bulk up on high quality
of carbohydrates, which is why it's important that protein and fats. Oh, and eat your darn greens!
we reduce carbs to reduce the bacteria’s food
supply. WHAT 100 GRAMS OF CARBS LOOKS LIKE
Carbs are necessary for many people to function 3 CUPS KALE
3 CUPS LETTUCE / ARUGULA
optimally. Normally, I would recommend about 20%
1 CUP CABBAGE
of your daily calories to come from whole food 2 TOMATOES (OVER TWO MEALS)
based carbs, maybe more if you're pregnant, 1/2 CUP ACORN SQUASH (OVER TWO MEALS)
½ CUP COCONUT MILK
breastfeeding, or training hard. For our purposes
½ CUP BLUEBERRIES
(treating SIBO), the point is to limit sugars and 1 CUP PINEAPPLE
starchy carbs, but I still like to shoot for 50 grams 6 BRAZIL NUTS
per day for most people. 2 TBSP. PUMPKIN SEEDS

TOTAL CARB   SERVING SIZE TOTAL CARB   SERVING SIZE
Acorn Squash 3.75 g 1/4 cup Macadamia Nuts 3.9 g 20 nuts
Banana 27 g 1 medium Honeydew Melon 7.5 g ½ cup
Blueberries 8g 20 berries Olives 2g ½ cup
Brazil Nuts 3.5 g 6 nuts Oranges 15 g 1 medium
Bok Choy 1.5 g 1 cup Papayas 16 g 1 cup
Broccoli 2.9 g ½ cup Passion fruit 4.2 g 1 whole
Brussels Sprouts 6.8 g 4 sprouts Pecans 3.5 g 10 halves
Butternut Squash 8 g ½ cup Bell pepper 3.5 g ½ cup
5g 1 cup 1 cup
Cabbage Pineapple 22 g
6 g 1 medium 2 tbsp.
Carrots Pumpkin Seeds 15 g
6.5 g ½ cup ½ cup
Cantaloupe Pumpkin 4g
7g ½ celeriac 10 berries
Celeriac Raspberries 2.3 g
1.4 g 1 cup 1 cup
Chard Rhubarb 6g
15 g 1 ounce ½ cup
Chestnuts Rutabaga 6g
6.5 g ½ cup 1 tbsp.
Coconut Milk Sesame Seeds 2.1 g 1 cup
2g 1 cup
Collard Greens Spaghetti Squash 7g 1 cup
1.9 g ½ cup
Cucumbers
2.4 g ½ cup Spinach 1.1 g 10 berries
Eggplant 16 g 1 cup Strawberries 9g1 1 medium
Grapes 3.9 g 12 beans Tangerines 2g 1 medium
Green Beans 16 g 2 tsp. Tomatoes 4.8 g 10 halves
Kale 7g 1 cup Walnuts 3.8 g ½ cup
Kiwi 20 g 2 small, peeled Water Chestnuts 15 g 1 cup
Kumquats 12 g 4 fruits Zucchini 1.75 ½ cup
Lettuce 1g 1 cup

Dr. Jolene Brighten, ND  |  Mallory Leone, NC www.drbrighten.com