Low Fermentation Eating

Low Fermentation Eating focuses on reducing foods that feed bacteria in the small intestine or are harder to break down.

The goal is to minimize gas production, bloating, and inflammation while giving your gut a calmer environment to heal. It is very helpful for people with SIBO, as well as post Elemental Diet.

Quick tips for the Low Fermentation Eating approach

One serving of fruit at a time (no dried fruit); avoid fruit-juice concentrates

Opt for well-cooked vegetables (avoid raw at first)

Choose simple, easy-to-digest proteins and fats (animal-based is best); avoid processed meats

Avoid High Fructose Corn Syrup, as well as all non-absorbable, artificial sweeteners and sugar alcohols

Keep carbs to one serving per meal (mindful portions)

Track symptoms and adjust portions or ingredients accordingly.
These are simply guidelines, everyone reacts differently.

Foods To Eat

  • Outline of various fruits including an orange, apple, pear, bananas, grapes, and a red apple on a black background.

    Fruits

    - Avocado, blackberries, blueberries, boysenberries, cranberries, raspberries, strawberries, pomegranate

    - Cantaloupe (limit to 1 cup), watermelon (limit to 1 cup), cherries, dragon fruit, apricots (fresh only)

    - Grapefruit, grapes, guava, honeydew (limit to 1 cup), kiwi, lemons, limes, tangerines, nectarines, oranges

    - Mango, papaya, passion fruit, peaches, persimmon, pineapple

  • Illustration of various vegetables including eggplant, tomato, carrot, lettuce, and bell pepper.

    Vegetables

    - Beets, carrots, celeriac, celery (small amounts), parsnips, bell peppers, cucumbers (Persian is often gentler), eggplant

    - Fennel root, green beans, tomatillo, tomato, mushrooms, olives

    - Greens: arugula, kale, spinach (hold off initially on butter lettuce/romaine), Swiss chard

    - Potatoes, pumpkin, radicchio, rutabaga (root only), squash, sweet potato, chayote, jicama, turnips, water chestnut, yam, yucca, zucchini

    - Chives, scallion (green tops), seaweed, endive (small amounts), capers

  • Illustration showing various healthy foods including fish, eggs, chicken, steak, bread, and vegetables.

    Protein

    - Poultry: chicken, turkey

    - Beef, lamb, pork, game meats

    - Seafood, fish

    - Eggs

    - Organ meats

    - Collagen powder

    - Bacon without nitrates

  • Illustration of a healthy meal with rice, chicken, bread, corn, okra, purple cabbage, and sauce.

    Carbs

    Aim for 1 serving per meal.

    - Sourdough, French/Italian/refined white baguettes*, rye*

    - Tortillas (corn), homemade popcorn, couscous*, polenta, cornmeal, cornstarch, panko (regular/GF)

    - Pasta (gluten‑free: white rice, corn, quinoa), orzo*, udon*, egg noodles*, gnocchi*

    - White rice (sushi, paella, jasmine), rice cakes (white rice only)

    - Quinoa, cassava flour, potato flour, phyllo dough*, rice paper sheets

    *Avoid wheat and rye if sensitive to Gluten or Celiac.

  • A collection of dairy products including a bottle of milk, a container of yogurt, a block of cheese, and several slices of cheese.

    Dairy

    - Butter (small amounts), ghee

    - Lactose‑free milk (ideally A2 milk or goat/sheep milk)

    - Hard/aged cheeses*: Parmesan, Cheddar, Manchego, Asiago, Gruyère

    - Lactose‑free cottage cheese

    - Dairy‑alternative milks: almond, coconut, hemp

    *Avoid if histamine intolerance is present

  • Assorted assorted nuts and dried fruits on a white background.

    Nuts & Seeds

    - Nuts: almonds, cashews, chestnuts, coconut, hazelnuts, macadamia, peanuts, pecans, pine nuts, pistachios, walnuts

    - Seeds: Pumpkin, sesame, sunflower seeds

    - Nut and seed butters (in small amounts)

    - Almond flour (in baking)

Foods To Avoid

  • A plate of food including a bowl of rice, a piece of bread, corn, green beans, purple cabbage, and a fried item, possibly chicken.

    Carbs

    Avoid any whole-grain/high-bran/high-fiber option

    - Bread, multigrain; bread, whole wheat, spelt flour

    - Cereals, whole wheat, bran, oat bran, oatmeal

    - Barley, brown rice, buckwheat flour, bulgur wheat, millet, sorghum, farro

    - Soba noodles (buckwheat)

    - Arrowroot, tapioca flour, tiger nut flour

    - Multigrain flour blends

  • Illustration of various types of beans, including green, white, and pink beans, with a black background.

    Legumes & Soy

    - Beans: black, butter, cannellini, chickpea/garbanzo, fava, kidney, lima, navy, pinto, white beans

    - Lentils

    - Hummus

    - Soybeans, tempeh, tofu

    - Soy products used in meat alternatives or desserts

  • Assorted dairy products including a milk bottle, yogurt container, cheese block, and cheese slices.

    Dairy

    - Milk (regular, lactose-containing)

    - Cheese (soft, not aged), cream cheese, sour cream, cottage cheese

    - Yogurt (including lactose-free yogurt, due to live cultures for those with active SIBO)

    - Soy milk

    Note : Lactose-free cream cheese and lactose-free sour cream with live cultures are only for those who have been symptom-free for > 3 months, otherwise avoid

  • A collection of various fruits including an apple, banana, orange, pear, grapes, and a cucumber against a black background.

    Fruits

    - Apples (especially uncooked)

    - Bananas

    - Pears

    - Figs

    - Dates

    - Prunes

    - Raisins

    - All dried fruits

    - All fruit-juice concentrates

  • Illustration of various vegetables including tomatoes, eggplant, carrots, and leafy greens.

    Vegetables

    - Alfalfa sprouts, bean sprouts

    - Artichoke

    - Asparagus

    - Snow peas, sugar snap peas

    - Cruciferous : bok choy, broccoli, brussels sprouts, cabbage, cauliflower

    - Chicory root (contains inulin)

    - Edamame (soy)

  • Various grocery items including chocolate, an avocado, a bottle of olive oil, a block of cheese, a banana, and several containers of peanut butter.

    Fats

    Most fats are OK, however avoid:

    - Cooking oils with additives (read labels)

    - Seed oils: canola oil, grapeseed oil, sunflower oil, peanut oil, vegetable oil

    - Seeds: flax and chia