AMY MYERS MD

THE MYERS WAY®

30-DAYSIBO

BreakthroughGUIDE

FOOLPROOF

SIBO FOODSCHECKLIST

AMY MYERS MD

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 2

The Myers Way®

SIBO Breakthrough™

PROGRAM

MEDICAL DISCLAIMERInformation in The Myers Way® is provided for informational purposes only. The information is a result of years of practice experience by the author.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information for treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in any products or services purchased from our web site by you. This DOES NOT create a doctor-patient relationship between you and Amy Myers, MD®. The education and information presented herein is intended for a general audience and does not purport to be, nor should it be construed as, specific advice tailored to any individual. The use of any information provided in this book is solely at your own risk.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

All contents copyright © 2018 Amy Myers, MD®. All rights reserved. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher.

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 3

The Myers Way®

SIBO Breakthrough™

PROGRAM

ADDITIONAL RESOURCES & SUPPORT

My Website and Blog:www.AmyMyersMD.com

My Store:store.AmyMyersMD.com

The Autoimmune Solution Book:www.AmyMyersMD.com/autoimmunesolutionbook

The Autoimmune Solution Cookbook www.AmyMyersMD.com/sp/ais-cookbook

The Autoimmune Summit:www.AutoimmuneSummit.com

The Thyroid Connection Bookwww.AmyMyersMD.com/thethyroidconnection/

The Thyroid Connection Summitwww.ThyroidConnectionSummit.com

The Myers Way® Community Forumwww.AmyMyersMD.com/community

Follow me on social media!

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 4

The Myers Way®

SIBO Breakthrough™

PROGRAM

It’s time to take out the guesswork!

One of the most frustrating aspects of SIBO

(Small Intestinal Bacterial Overgrowth) can be

the food intolerances and symptoms that seem

to come out of nowhere!

This is because it’s not only foods that feed the

overgrown bacteria that can cause symptoms to

flare, there are two specific food intolerances -

histamine intolerance and FODMAPs, that can

trigger or be caused by SIBO.

That’s why I created this Foolproof SIBO Foods

Checklist - to show you exactly which foods

worsen SIBO and which foods help restore your

health.

Print it out and stick it on your refrigerator and

even take it with you on the go so that you can

stop guessing and get back to feeling great!

Let’s get started!

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 5

The Myers Way®

SIBO Breakthrough™

PROGRAM

NON-STARCHY VEGETABLES

Alfalfa sprouts (also broccoli, radish, or sunflower sprouts)ArugulaArtichoke+Asparagus+Avocado*Bamboo shootsBean sproutsBok choyBroccoliBrussels sproutsCabbageCauliflower+CeleryCucumberEggplant*FennelGarlic+Green onionsGreens: (beet or collard greens, dandelion, kale, mustard, turnip)Hearts of palmHerbs (parsley, cilantro, basil, rosemary, thyme, dill, lemongrass, etc.)Kohlrabi

Leeks+Lettuce: (endive, escarole, baby lettuces, Bibb, Butter, Romaine or Iceberg)OkraOlive*Onions+Peppers: (green, red, yellow, orange, jalapeno)PurslaneRadishesRapini (broccoli raab)RhubarbSauerkraut+*Scallions+Shallots+Spinach*Summer squashSwiss chardTomatillosTomatoes*Water chestnutsWatercressZucchini

PROTEINS

Anchovies*Beef: ground meat, sausages *+, stew meat, roasts, dried beef/jerky *Bone broth (do not use as your only protein source)BisonChickenClamCornish Game HenDuckEggs* (chicken or duck)Fish

Fish roe (do not use as your only protein source)Gelatin/collagen supplement (do not use as your only protein source)GoatGooseLambNuts and seeds: almonds, cashews*+, pecans, walnuts*, Brazil nuts, macadamia nuts, sesame seeds/tahini, hemp, flax, pumpkin seedsOrgan meats: heart, liver, marrow, kidney, sweetbreads

OysterPheasantPork*: ham, bacon, pork skins, sausagesGame meat: rabbit, venison, quailSardines*Shellfish*ShrimpTurkeyVeal

These real, whole foods are nutrient-packed, are not toxic or inflammatory, and will not trigger your SIBO symptoms! Please avoid any foods you have a personal sensitivity to.

If a food is not listed on our “Foods To Enjoy,” refer below to our “Foods That Feed SIBO” List. If it is not listed, that food is allowed. If also doing AutoImmune Protocol, avoid highlighted foods. If sensitive to histamines, avoid foods with *. If senstive to FODMAPs, avoid foods with +.

FOODS TO ENJOY

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 6

The Myers Way®

SIBO Breakthrough™

PROGRAM

DAIRY ALTERNATIVES

Unsweetened nut/seed basedmilk: almond, cashew*+, hemp, flaxUnsweetened coconut milk

Tigernut milkRice milkOat milk

OILS AND FATS

Avocado*, avocado oilCoconut, coconut oil, coconut flourGrapeseed oilOlives*, olive oil

Flax oilAnimal fatToasted sesame oil

BEVERAGES

Filtered waterHerbal, caffeine-free teaSparkling water

HERBS, SPICES, CONDIMENTS

Apple Cider Vinegar*Anise BasilBay leafCacaoCayenneCilantro/CorianderCinnamon Cloves CuminDillGarlic+GingerGround black pepper

MintNutmeg OreganoPaprikaParsleyRed chili flakesRosemarySea saltSteviaTarragonThymeTurmericVanilla

FOODS TO ENJOYThese real, whole foods are nutrient-packed, are not toxic or inflammatory, and will not trigger your SIBO symptoms! Please avoid any foods you have a personal sensitivity to.

If a food is not listed on our “Foods To Enjoy,” refer below to our “Foods That Feed SIBO” List. If it is not listed, that food is allowed. If also doing AutoImmune Protocol, avoid highlighted foods. If sensitive to histamines, avoid foods with *. If senstive to FODMAPs, avoid foods with +.

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 7

The Myers Way®

SIBO Breakthrough™

PROGRAM

STARCHES \ Limit to 2 cups total between your fruits and starches daily.

Beans and legumes+: chickpeas, English peas, snap peas, snow peas, black eyed peas, lentils, pintobeans, black beans, navy beans, green beans, etc.Beet+CarrotCassava+ChestnutGluten-free grains and grain-like seeds: sorghum, amaranth, rice, corn, millet, quinoa, buckwheat, certified gluten-free oats, teffJerusalem artichoke+Jicama

ParsnipPlantainPotatoPumpkinRutabagaSweet potatoTaro+TurnipWater chestnutYamYucca+

FRUITS \ Limit to 2 cups total between your fruits and starches daily

Apple+Apricot+Banana*+BilberryBlackberry+BlueberryBoysenberryCurrant+Cherry+CranberryDate (limit during diet)*+DragonfruitElderberryFig+Goji berry+GooseberryGrape

Grapefruit*+GuavaHuckleberryKiwiKumquatLemon*Lime*LoquatLychee+Mango+Melon: cantaloupe, honeydew, watermelon+MulberryNectarine+Orange*Papaya*Passionfruit

Peach+Pear+Persimmon+Plum+Pineapple*Pomegranate+Prunes*+QuinceRaisin (limit during diet)*+RaspberryStar fruitStrawberry*Tamarillo+Tamarind

FOODS TO ENJOYThese real, whole foods are nutrient-packed, are not toxic or inflammatory, and will not trigger your SIBO symptoms! Please avoid any foods you have a personal sensitivity to.

If a food is not listed on our “Foods To Enjoy,” refer below to our “Foods That Feed SIBO” List. If it is not listed, that food is allowed. If also doing AutoImmune Protocol, avoid highlighted foods. If sensitive to histamines, avoid foods with *. If senstive to FODMAPs, avoid foods with +.

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 8

The Myers Way®

SIBO Breakthrough™

PROGRAMFOODS THAT FEED SIBO

Bacteria feeds off of sugar, alcohol, and excess carbohydrates, so while addressing SIBO, you’ll want to eliminate all simple sugars and alcohols, and eat complex carbohydrates in limited quantity.

In addition to these foods, there are select others that feed off of or cross-react with SIBO, and should be eliminated as well.

LIMIT OR ELIMINATE THESE FOODS Fruits and juice: These are high in sugar and can feed SIBO. Please avoid all dried fruit and fruit juice. Limit whole fruit consumption to avoid feeding the SIBO. Grains: Gluten is highly inflammatory and, along with other grains, is broken down into simple sugars, which can feed SIBO. Avoid or minimize your intake. Beans and other legumes: Even though beans and legumes provide great plant protein, they are starchy and can feed SIBO. Avoid or minimize your intake. Starchy vegetables: Starchy vegetables such as potatoes, acorn squash, butternut squash, and spaghetti squash are great sources of carbohydrates, but should be limited to no more than 1 cup a day to avoid feeding SIBO. Fermented foods: Fermented foods can be great to restore good bacteria because they are essentially food for good bacteria. However, if you are dealing with bacterial overgrowth, I recommend ‘killing’ the SIBO first and then using fermented foods to help restore the good bacteria. Sweeteners and alcohol: All added sugars and alcohol should be avoided since SIBO thrives on them.

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 9

The Myers Way®

SIBO Breakthrough™

PROGRAM

Not everyone who has SIBO has histamine intolerance, although this is a common occurence (see your Guide to SIBO eBook for more information on this. Those that do likely have a build-up of histamine producing bacteria as their overgrowth. If you find that you are having reactions to histamine foods, it may be helpful to reduce your intake of these foods to help with symptoms. Following a low histamine diet may not directly treat the SIBO, but will help with any histamine related symptoms you are having, while you work to treat your SIBO. I have listed foods below, and I have also marked these with a * on the Foods To Enjoy on pages 5-7.

SPECIAL CASES: HISTAMINE INTOLERANCE

FOODS TO AVOID IF YOU HAVE A HISTAMINE INTOLERANCE

Histamine Rich Foods

Fermented alcoholic beverages especially wine, champagne, and beer

Fermented foods: sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha, etc.

Vinegar-containing foods: pickles, mayonnaise, olives

Cured meats: bacon, salami, pepperoni, luncheon meats, and hot dogs

Soured foods: sour cream, sour milk, buttermilk, soured bread, etc

Dried fruit: apricots, prunes, dates, figs, raisins

Most citrus fruits

Aged cheese including goat cheese

Nuts: walnuts, cashews, and peanuts

Vegetables: avocados, eggplant, spinach, and tomatoes

Smoked fish and certain species of fish: mackerel, mahi-mahi, tuna, anchovies, sardines

DAO-Blocking Foods

Alcohol

Energy drinks

Black tea

Mate tea

Green tea

Histamine-Releasing Foods Alcohol

Bananas

Chocolate

Cow’s Milk

Nuts

Papaya

Pineapple

Shellfish

Strawberries

Tomatoes

Wheat Germ

Many artificial preservatives and dyes

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 10

The Myers Way®

SIBO Breakthrough™

PROGRAM

TIPS AND TRICKS FOR FODMAPS

» Avoid onions and garlic entirely if possible in recipes.

» We have included a recipe for garlic infused or onion infused oils if sensitive to FODMAPS so you can remove these ingredients from recipes but still get the flavor.

» Try to limit foods above listed as a FODMAP food to moderate amounts throughout the day.

» Work with my Wellness Coach to help modify your diet if you are finding that you are concerned about FODMAP foods.

» Refer to https://www.monashfodmap.com/ for more information.

SPECIAL CASES: LOW FODMAP

For some people, an overgrowth of bacteria can cause you to develop additional food sensitivities. One of these sensitivities can be to a category of foods called FODMAPs. This could mean you are sensitive to foods high in:

Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols

Eating FODMAP foods for some people may exacerbate symptoms of bloating, gas, constipation, or other gastrointestinal symptoms. While you do not need to completely remove all of these foods, limiting their total consumption each day may also help to ease your symptoms of SIBO while you work to treat the bacterial overgrowth. High FODMAP foods have been marked with a + in the Foods to Enjoy on pages 5-7. We have also included some tips and tricks below.

Copyright Amy Myers, MD® 2018 www.AmyMyersMD.com 11

When you sign up for my SIBO Breakthrough™ Program you’ll get:

• ALL of the supplements I use in my clinic to eliminate SIBO

• 30-day meal plan, recipes, and shopping guides to make meal prepping a breeze

• 4 Bonus Q&A videos where I answer the most common SIBO questions

• Guided training videos about leaky gut, histamine intolerance, and fermented foods

• Special gifts from my favorite healthy living brands

Beat Your Symptoms for Good with My

30-Day SIBO Breakthrough™ Program!

Join NOW at amymd.io/sibo to beat SIBO for good!