SIBO stands for Small Intestine Bacterial Overgrowth and is often wrong diagnosed as IBS. It requires careful eating, high in protein and good fat and low in carbohydrates with no sugar or gluten. These are recipes I have tested on my daughter who has SIBO.

Mango and pomegranate salad with Italian-style pork burgers

mango and pomegranate salad

This delicious mango and pomegranate salad does a grand job in accompanying these potentially SIBO friendly Italian-style pork burgers (just eliminate the garlic and onions). It’s a tasty meal that has no carbohydrates in it.  The salad is a bit fruit heavy, but if you are not fructose intolerant, then the great qualities of the pomegranate will do you good.

Pomegranates are chock full of goodness, including the chemical, punicalagin which has high anti-oxidant qualities and has been shown to reduce inflammatory activity in the digestive system.  For that reason alone, it is worth eating them while they are in season.

NOTE:  I use organic ingredients now where I can get them. If not, we wash all our vegetables in water, salt and apple cider vinegar to reduce the chemicals on them.


In a food processor (or finely chopped), add:

2 cloves of garlic and 1 red onion (not if you are fructose intolerant or eliminate them if you have SIBO)

2 carrots

2 zucchinis (courgettes)

1 red pepper

1/2 tsp dried oregano, or a tablespoon of fresh oregano

8 pitted Kalamata olives (not marinated)

6 sundried tomatoes.  (Make sure they are are marinated in good quality olive oil)

Rind of one lemon, (preferably organic, who knows what chemicals on are on those pristine skins!)

Pinch of dried chilli, or 1 small fresh chilli (optional)

1 free range egg

500 gms organic pork mince (don’t put this into the food processor, but mix in afterwards)


When all the ingredients are finely chopped, add the 500 gms of pork mince.

Put the mixture in the fridge for as long as possible before hand (maybe an hour), then roll it into burger size balls when flattened.  I make mine a bit smaller because then you can have two!

Brown both sides of the burgers in hot coconut oil or ghee, then allow to cook slowly until the meat is well cooked and the veggies are soft – about 15 minutes.


De-seed one pomegranate by cutting it in half and squeezing the juice into a bowl, then dig out the pips being careful not to let any of the white skin join the pips.

Cube the flesh of one mango

Slice up one Lebanese cucumber

Handful of fresh mint, roughly cut up

Slice 6 button mushrooms

Sprinkle with goat’s cheese or Danish fetta


1 tsp of sesame oil

Juice of 1 lemon

about 2 tbspns of good quality olive oil

salt and black pepper to taste

Shake well and pour over the salad.





SIBO friendly choc-top slice

This is a SIBO friendly recipe with NO sugar, flour, gluten or eggs, just a delicious nutty, chocolately treat.




1 cup unsalted cashews
1/4 cup coconut flour
1/4 cup pecan nuts
1/4 cup melted coconut oil
1/4 cup maple syrup

Base Method

Blend the nuts and flour until fine (a few chunky bits are fine)
Mix altogether
Line a flat baking oblong tin with grease proof paper
Pat the mixture down as flat and even as you can.  It should be about 2 cms thick.


1/2 cup cocoa butter (available at any good organic shop)
1/2 cup coconut butter
3 heaped tablespoons organic, cocoa powder
1 tsp maple syrup
4 drops Stevia
1 tsp vanilla
or 1/4 tsp peppermint oil

Topping method

Shave the cocoa butter
Add the shaved cocoa butter to a glass container together with the coconut butter
Melt in a microwave for 90 seconds (depending on your microwave)
If it starts to brown you are over heating it. You just want to be able to stir it together.
Add the cocoa powder and stir in
Add the maple syrup and stevia (this is to taste, but be careful of stevia, it can be awful if you use too much.)

Stir the chocolate mixture well and poor over base.

Put in the freezer for a short time and then return to the fridge.

Slice it into 1 cm slices.  It’s super rich!


Starting today – SIBO friendly recipes


Sibo?  I hear you ask.

Until this year I had never heard of it either.  Then my daughter was diagnosed with it.  It stands for Small Intestine Bacterial Overgrowth.  Apparently these creatures are not mean’t to be anywhere near the Small Intestine.  But if they get there, then they can proliferate in alarming trillions of numbers and do enormous damage.  For starters, they literally starve you.  Then like sated Romans they lie around and produce odious noxious gases which poison you to boot.


Wrongly diagnosed by most GP’s as Irritable Bowel Syndrome, SIBO can be on a spectrum.  After you eat, you might bloat a bit or feel overly full, have a gurgly tummy, be constipated or have the runs, feel nauseous after eating or be in really severe pain all over your indigestion system. Or all of the above, when SIBO is really serious, as it is in my daughter’s case.

The only treatment that we know about to date, is to starve them out with a restricted diet and supplements.  Over a long, long time, maybe 2 – 3 years as is the case with her.  She is under the care of a knowledgeable functioning medical practitioner and has become something of an expert herself in the condition and how you can eat sensibly with it.

As I suffer from some of the same symptoms, it seemed sensible to follow a similar diet.  While I am not fructose intolerant and she is, some of the recipes will contain onions and garlic.  When I find recipes for her, then they won’t.

Gluten Free

There is no gluten of any sort and across the board and the recipes are much higher in good fats then I have been used too.

There is a lot of science around what are called Fodmaps.  I don’t know enough yet to write about them, but it is something to do with the food chains and how they are digested.  Will learn more and write about it as I do.

In the meantime, I have been charged with cooking sweet foods where I can that have no sugar, diary or gluten.  Surprisingly, they are delicious and the first recipe is a Choc-top Slice.

Always seek the right medical advice

Look forward to learning a lot more about how to cook for people with SIBO, gluten intolerance and Irritable Bowel Syndrome.  As a word of caution, I would say, I am no expert, just an interested observer.  If you are suffering severe symptoms, please find a good naturopath or functioning medical practitioner and have the test to measure if you have these invaders in your small intestine.

And why not try this SIBO-friendly Choc-top Slice recipe as an experiment.