SIBO Friendly Ghee Recipe

SIBO Diet & Low FODMAP

I grew up with a British mom who pretty much used butter as the sole oil for cooking. It was tough when I started having digestive issues and had to switch to other oils like avocado and coconut, which never really did a meal justice or have that same flavour that butter did. Luckily ghee allows you to enjoy that same buttery goodness without the FODMAPs or lactose!

Ghee is a clarified butter, which means that the milk proteins (the part people react to) have been removed so all that’s left is good healthy fat. It can be used on many elimination diets, not just SIBO, to help correct imbalances in your body.

It’s important to remember that the quality of butter is very important. I suggest purchasing grass fed butter as conventional butter comes from cows being fed corn (which is not their traditional diet), which affects the type of fatty acids in the butter making it inflammatory. Grass fed butter is higher in nutrients and conjugated linoleic acid which helps support healthy immune function.

SIBO Supportive Meal: Dairy products including butter are eliminated on the SIBO diet since they contain lactose, which is a FODMAP containing food. Lactose can feed SIBO bacteria and make symptoms like bloating and gas worse. Ghee is a great alternative so you don’t have to feel deprived while doing the diet.

Ghee also contains higher levels of fat soluble nutrients which you may be low in with compromised digestion that usually comes along with SIBO as well as higher levels of butyrate which is beneficial for lowering inflammation and strengthening your gut lining.

As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 3 month SIBO Program here.

Recipe:

Ingredients:

• 1 lb of grass fed butter

• 1 tsp salt

• 5-6 Chives (optional)

You’ll also need:

• a pot

• a glass jar to keep the ghee in

• a spoon & knife

• A fine strainer (if it’s too porous, the milk proteins will get through. A coffee filter is a good option)

Directions:

1. Unwrap the butter and slice it into chunks.

2. Add the chunks of butter to a pot and increase the temperature to medium heat and let the butter melt. You want to bring it to a boil, and then reduce the heat to keep the butter slowly simmering.

3. Simmer the butter for about 20-25 minutes. During this time, the butter will start to foam. You can use a spoon to remove some of the foam as it cooks.

4. In the mean time, wash and chop the chives into small pieces. Add them to the jar you’re going to put the ghee into.

5. After 20-25 minutes, some of the milk solids will have sunken to the bottom and there may also be some remaining foam. Pour the butter through a strainer into a glass jar. The ghee should look fairly clear without pieces floating through it (milk proteins). If there is still some, you may want to strain it a second time.

6. Let the ghee cool and add the lid. Store it in a dark cupboard if you like it softer or in the fridge if you prefer it harder. Enjoy!

Food Prep Tip: Seal in an airtight container and keep it in your cupboard or fridge for up to 4 months.