Navigating the Mediterranean: Your SIBO-Safe Dining Guide

Dining out with SIBO (Small Intestinal Bacterial Overgrowth) can feel overwhelming, especially when navigating flavorful Mediterranean cuisine. While famous for its olive oil, seafood, and vegetables, many staples like garlic, onions, lentils, and wheat are high-FODMAP landmines. Arm yourself with knowledge—and smart tools like mm food—to savor the Mediterranean safely.

Why Mediterranean Cuisine Is a Double-Edged Sword

Mediterranean diets emphasize fresh ingredients and healthy fats, offering SIBO-friendly foundations: ✅ Lean proteins: Grilled fish, chicken, lamb ✅ Low-FODMAP veggies: Zucchini, eggplant, bell peppers (in moderation), spinach ✅ Fats: Olive oil, olives

But beware: Garlic, onions, hummus, falafel, wheat-based pitas/pastas, and creamy sauces (like tzatziki) commonly trigger symptoms.

Decoding Menu Danger Zones

Avoid these high-FODMAP culprits:

• ⚠️ Legumes: Hummus, fava beans, lentils
• ⚠️ Alliums: Garlic, onions (often hidden in sauces and marinades)
• ⚠️ Grains: Wheat (pita, couscous), barley
• ⚠️ Dairy: Soft cheeses, yogurt-based dips

Build Your Own SIBO-Safe Mediterranean Plate

1. Proteins: Opt for plainly grilled seafood, chicken, or lamb. Ask for sauces/dressings on the side.
2. Veggies: Request roasted low-FODMAP vegetables (e.g., zucchini, eggplant) instead of salads with onions.
3. Carbs: Swap pita/pasta for potatoes (cooked without garlic) or a side of rice.
4. Flavor boosters: Drizzle with olive oil, lemon juice, herbs (oregano, basil), and black olives.

How mm food App Takes the Guesswork Out

Translate & analyze instantly: Use mm food to:

1. Scan menus in any language for ingredient transparency
2. Set diet filters (select "SIBO-safe" or input custom needs like "no onions, gluten-free")
3. Get AI-powered dish recommendations highlighting safe options, flagging risky elements

Pro tip: Use mm food’s notes feature to customize requests for chefs (e.g., "no garlic in marinade").

Your Dining Cheat Sheet

✅ Order This:

• Grilled octopus (garlic-free), lemon-herb fish
• Greek salad without onions or feta
• Olives and olive oil dip

❌ Skip This:

• Falafel, moussaka, baba ghanoush
• Dishes named "avgolemono" (egg-lemon sauce with grains)
• Artichokes, cauliflower, broad beans

Embrace Mediterranean flavors without fear—mm food transforms complex menus into SIBO-safe culinary adventures. Eat confidently!