Feb 21, 2025
What is Low Fermentation Eating?
Low Fermentation Eating (LFE) is a diet that focuses on eating foods that are less likely to cause excess gas and bloating after being digested. The LFE diet offers relief for people suffering from gut inflammation and digestive disorders such as SIBO and irritable bowel syndrome because it focuses on carbohydrates that are easily broken down, minimizing fermentation in the gut.
It is a common misconception that “high fermentation” foods and drinks are the ones that have been fermented before being consumed, like sourdough bread or beer. This is not the case. The LFE diet refers to the fermentation taking place inside the body during digestion.
Fermentable carbohydrates, known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), can be found in a wide variety of foods, including certain fruits, vegetables, grains, and sweeteners. When these carbohydrates are not fully absorbed in the small intestine, they pass into the large intestine where they are fermented by bacteria.
You don’t want too much food fermenting in the gut, because it produces gases like hydrogen, methane, and carbon dioxide—and for some, the accumulation of these gases causes bloating, distension, abdominal pain, and digestive upset.
LFE Guidelines
One core principle of LFE is meal timing. Spacing out meals allows the gut to perform ‘housekeeping waves'- contractions that clear food and bacteria out of the small intestine. These waves only occur during a fasting state, so eliminating snacking between meals is important to allow your gut to move fermenting food through to the colon.
The LFE diet is not for weight loss, and it is not recommended for everyone. However, for those who are suffering from digestive distress, it offers a less restrictive, more nutritionally balanced alternative to the low-FODMAP diet.
To follow a LFE diet, it is recommended to focus on consuming whole, unprocessed foods. These may include:
Fruits: berries, citrus fruits, mangoes, pineapple
Vegetables: arugula, spinach, bell peppers, carrots, eggplant, squash
Grains: white rice, quinoa, oats, corn, sourdough bread
Protein sources: poultry, beef, lamb, seitan
Dairy alternatives: almond milk, coconut milk, rice milk
It is also important to limit or avoid high fermentation foods, such as:
Fruits: apples, bananas, pears, dried fruits
Vegetables: asparagus, broccoli, brussel sprouts, cauliflower, radish
Grains: whole wheat, farrow, millet, buckwheat
Sweeteners: high fructose corn syrup, agave nectar, artificial sweeteners
Dairy products: milk, ice cream, soft cheese, yogurt
For a complete list of foods to eat and foods to avoid, access the Good LFE SIBO food list.
In addition to choosing foods wisely, it is important to pay attention to portion sizes. Consuming large portions of even SIBO-friendly foods can still lead to digestive discomfort.
Conclusion
While the LFE diet can be a game-changer for managing common SIBO digestive symptoms, it is not a one-size-fits-all approach. It is important to work with a health care provider or registered dietitian to determine the best dietary approach for your individual needs.