SIBO Quinoa Bowl

SIBO & Low FODMAP Friendly

Bowls are literally one of my favourite things to eat and as a nutritionist one of my top suggestions for my clients to start eating especially on the SIBO diet because of the versatility, nutrition, ease of meal prep and actually tasting amazing so you don’t get bored of eating.

How to Build a SIBO Bowl on the SIBO Diet

1. Choose a protein: eggs, beef, fish, chicken, lamb, seafood

2. Choose a green: arugula, lettuce, baby kale, mixed greens

3. Choose a carbohydrate: 1/4 cup of: quinoa, white rice, soaked, sprouted & cooked lentils or mung beans

4. Choose 2-3 unlimited veggies: bell pepper, cucumber, eggplant, radish, tomato, sprouts

5. Choose 1 limited vegetable: asparagus (2-3 spears), carrots (1/4 cup), broccoli (1/2 cup), Brussel sprouts (2 pieces), green beans (10 pieces), zucchini (3/4 cup), baby spinach (1 cup)

6. Make a sauce: any mixture of healthy oil, citrus juice, vinegar and fresh herbs blended

Each week meal prep 2 different variations (different protein, green carb, veggie & sauce) of your bowl and rotate throughout the week. You can measure out the allowable amounts of each item into your storage containers for quick and easy meal during the work week!

SIBO Supportive Meal: SIBO Quinoa Bowl

It’s super important to get a variety of fiber from various fruits and veggies while on the SIBO diet so that you’re continuing to feed the good bacteria in your gut. The more fiber you’re able to eat during a SIBO protocol, the easier it will be to re-introduce foods once the bacteria has been eliminated.

However many people tend to shy away from grains as it can leave them super bloated.

The key to not overdoing it and ending up bloated is to create a bowl or meal that has smaller amounts of FODMAP’s or more complex fiber (ie. the quinoa & avocado) paired with a couple other veggies that are low in FODMAP’s (ie. bell pepper, arugula & cilantro) so that your digestive system is able to break all your food down without too much fermentation happening (which means more gas and bloating!).

I also suggest soaking the quinoa before cooking it which makes it much easier for you to digest when you have SIBO. Check out my blog post here to learn more about how to soak and sprout your grains.

As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 3 month SIBO Program here.

SIBO Quinoa Bowl

Recipe:

(makes 2 servings)

• 1/2 cup of quinoa (soaked for easier digestion)

• 1 cup of water

• 2 tbsps of coconut aminos

• 2 tsps sesame oil

• 2 salmon fillets

• 1 tsp avocado oil

• 1/2 avocado, cubed

• 1/2 bell pepper, diced

• 2 stalks of green onion

• 1 tsp sesame seeds

• 1 tbsp Cilantro

• A handful of arugula (or any other green)

• salt & black pepper to taste

Directions:

1. Cook the quinoa: measure out 1/2 cup of quinoa and rinse in a strainer. Bring 1 cup of water to boil and add the quinoa. Reduce to low heat and add the lid back on. Cook for approximately 15-20 minutes or until the water is gone.

2. Meanwhile, heat a skillet to medium heat and add the avocado oil. Wash the salmon and pat dry with a paper towel. Add the salmon to the pan, season with salt and pepper and cook for 5-7 minutes per side or until fully cooked through (can flake with a fork).

3. Make the sauce: mix the sesame oil, coconut aminos and sesame seeds in a small bowl.

4. Divide the avocado, green onion equally into each bowls to meet the SIBO diet amounts. Top with salmon and garnish with sesame seeds, cilantro, green onion, bel pepeper and the sauce. Add a handful or arugula and mix well. Enjoy!

Food Storage Tip: Store leftovers in an airtight container in the fridge for up to 2 days.