SIBO-Safe Russian Olivier Salad: Enjoy Tradition Without the Discomfort

Russian Olivier salad (also known as Stolichny salad) is a beloved holiday staple featuring boiled vegetables, eggs, pickles, meat, and creamy dressing. But for those managing SIBO (Small Intestinal Bacterial Overgrowth), the traditional recipe poses challenges due to high-FODMAP triggers like onions, garlic, peas, and commercial mayonnaises that can worsen symptoms. This guide adapts this family favorite to satisfy your cravings without sacrificing gut health. Plus, learn how the mm food app helps you navigate restaurant menus for SIBO-compliant dishes.

Why Traditional Olivier Triggers SIBO Symptoms

• Onions and Garlic: Classic in dressings/pickles—they contain high-FODMAP fructans.
• Legumes: Peas add oligosaccharides that ferment in the gut.
• Commercial Dressings: Mayo often includes soybean oil, hidden sugars, or onion powder.
• Nightshade Sensitivity: Some react to potato skins or excess starch.

Revamped SIBO-Friendly Olivier Recipe

Ingredients (Serves 4)

• Protein: 200g cooked chicken breast (antibiotic-free), diced
• Vegetables:
  • 2 large carrots, skin-on turned off instead of potatoes
  • Peeled zucchini/asparagus tips (steamed)
  • 3 small pickled cucumbers (vinegar-free, ensure garlic-free!)
• Binding:
  • 2 hard-boiled eggs, chopped
  • 3 tbsp FODMAP-approved, certified vegan or avocado mayo
  • Pinch probiotic powder for digestive wellness

SIBO-Safe Preparation

1. Prep Veggies: Steam carrots, zucchini/asparagus until crisp-tender. Cool completely.
2. Combine: Gently toss cooked chicken, chopped veggies, eggs, and finely diced pickles.
3. Dress Lightly: Fold in a FODMAP-safe mayo substitute. Prioritize avocado oil-based brands to avoid emulsifier intolerance.
4. Chill: Refrigerate 1-5 hours before serving for enhanced flavours.

How mm food App Protects Your Dining Experience

Navigating holiday feasts or eating out? Never second-guess SIBO compatibility with mm food:

• Menu Translation: Scan or upload any Russian restaurant's menu using our AI to translate all your dietary preferences accurately.
• Smart Ingredients Check: Train the app to detect triggers like onion, garlic, legumes, or unsafe oils (with customizable notice levels for 'red flag' ingredients).
• Personal Alerts: Earn notifications when Russian salads pass SIBO clearance using our encrypted personal restriction cloud settings.

With mm food, trust that every bite celebrates heritage and holistics.