SIBO-Friendly Convenience Foods

One of the most challenging aspects of following a strict SIBO-friendly diet is finding foods that you do not have to make for yourself.  Convenience foods are necessary when you do not make enough food or things just do not go as planned.  The first several months (and even beyond), it can be really challenging to predict exactly how much food you need to make for the week.  Also, the prep time for making your food for the entire week can really eat into your weekend (assuming you batch-cook on weekends).  Luckily, if you search hard enough, there are convenience foods out there for us SIBO sufferrers!  In this post, I am going to share with you some of the ones that I have found.  Please feel free to leave comments about your go-to SIBO-friendly convenience foods.

1) Mario Snack Olives- Kalamata with a Hint of Thyme:  These are lightweight and easy to keep in your purse for emergencies.  Although they are only 100 calories and therefore not that filling, they can get you past those I NEED FOOD NOW!!! moments.

Mario Camacho Foods Pitted Snack Olives, Kalamata with a Hint of Thyme, 1.05 Ounce (Pack of 12)

2) Diestel Brand No-Salt Turkey:  Although labeled just as “no-salt” it is also sugar free and actually, the only ingredient is turkey.  If you eat it plain, it is pretty boring.  I like to dip slices of this turkey in olive oil and sea salt (kind of ironic considering it is no-salt added turkey).    The only place in Portland that I know carries this is Food Front Co-Op.  Last time I checked (yesterday) they charge $11.99/lb.

Diestel_SK_077

3) Unsulphured Shredded Coconut– Coconut can be a touchy subject in the SIBO world.  Personally, I have not found it to negatively effect me.  In fact, I find it to be an excellent source of calories with minimal carbohydrates.  One cup contains approximately 500 calories and 20 grams of carbohydrates.  The reason that I buy unsulphured is that I believe I am sensitive to sulfur.  You can read about that here and here.

Shredded Coconut

4) The Smokery Smoked Salmon (Simply Salmon variety only, unless you can tolerate honey)– This one can be purchased at the Portland State University Portland Farmer’s Market on Saturdays.  It is pretty expensive, but truly delicious.  It lasts in the fridge unopened for several weeks, so it is good to have around in case of emergencies.

smoked salmon

5) Sardines Packed in Olive Oil– Okay, I will admit, I saved this one for last because it is not my favorite.  However, the health benefits and convenience have me going back to it in times of desperation.  The first can of sardines I ever purchased sat in my cupboard for probably two months before I ever tried it.  When I finally toughened up and tried them, I was pleasantly surprised that they were not nearly as bad as I imagined they would be.  Some people even say they enjoy them.  Sardines are packed with omega-3’s and are therefore a really great anti-inflammatory food.  Just give them a chance, you might be pleasantly surprised as well!

sardines

Chicken Broth Recipe

Several weeks ago, I scoured the internet for a recipe for so-called “meat broth” (as opposed to bone broth) that could be made in a crockpot, was low FODMAP, super easy, and produced an excellent gelatinous texture.  Either my search skills are lacking, I am too picky, or one doesn’t exist.  So, I did some experimenting and created my own.

UPDATE: the debate is still out as to what signifies “bone broth” versus “meat broth”.  This recipe has less bones that a standard bone broth, but it is not completely free of bones.

Here it is:

Ingredients

  • 1 whole chicken (a 6 lb chicken works best for this recipe)
  • Olive oil for oiling crockpot
  • 8 cups water (use less if you have a smaller chicken)
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons dried rosemary
  • 2 teaspoons dried sage
  • 2 teaspoons sea salt

Directions:

1. Grease cockpot with a small amount of olive oil.  Add whole chicken to crockpot (breast side down), followed by water, apple cider vinegar, rosemary, sage, and sea salt.

2. Set crockpot on low for six hours.

3. Remove whole chicken (using 2 large forks in either end) from “meat broth” and allow it to cool on a plate.  Place broth into fridge for at least 12 hours to allow it to become gelatinous.

4. When ready to serve, reheat desired portion (2 cups is what I usually have with my breakfast) in small saucepan over low heat until warm (but not boiling).

Notes:

  •  Dr. Keller said that at this stage in my healing process, I can have “meat broth”, but not “bone broth”.  I have not had a chance to ask why this is.  If you have any ideas, please leave a comment!
  • Save the bones (and skin if you don’t eat it) from the chicken in the freezer for when you are ready to make bone broth.
  • The chicken meat (with skin on) is delicious served warm for dinner if you start the crockpot before noon.
  • The meat from the chicken can also be used for meals during the week.  A 6 lb chicken usually provides me with about 6 cups of chicken meat.