The SIBO Restore Diet
Stop eliminating. Start restoring.
Most SIBO diets are a list of things to give up. This is the way back out, for anyone whose safe food list has been getting shorter for months. Five stages that add food back, and an app that tells you what fits today.
- 139 recipes
- All five stages
- Installs on your phone
- Cancel anytime
From A$15.75 a month, billed yearly. Created by Karly Raven, gut health naturopath.
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The problem
Cutting food out is not a plan.
Elimination is where most people start, and for a few weeks it helps. The trouble is what happens next.
Your safe list keeps shrinking
Every bad day gets blamed on a food, that food comes off the list, and it never goes back on. A year later there are nine things you trust.
Eating has become a calculation
You read menus looking for what you can risk rather than what you would enjoy, and a meal out costs you two days of worry.
The restriction is working against you
Many of the fibres that get cut first are the ones beneficial microbes feed on. The longer the list stays short, the less there is to feed them.
“You shouldn’t have to fear healthy food.”
The goal was never a shorter list. It was getting you back to a full, varied diet, on a timeline your gut can actually handle.
Elimination narrows. This widens.
Elimination approach
SIBO Restore Diet
The goal
A shorter list of foods that feel safe
A wider diet you can actually keep
How long it runs
Designed for a few weeks, often stretches into years
Five defined stages, ending in Digestive Resilience
Your gut bacteria
Starved alongside the symptoms
Deliberately fed again from stage three
Day to day
You work out what to cook on your own
Recipes, a planner and a food checker tuned to your stage
How it ends
Rarely defined, so most people never stop
A varied whole-food diet you maintain for life
If you have been narrowing your diet for a year, this is where that stops.
Start todayCancel anytime. Everything unlocks the moment you join.
How it works
Five stages, and the list only gets longer.
Every stage adds foods rather than taking them away, and the stages are cumulative, so everything you unlock stays on your list. You begin on the stage your practitioner set you, or Stage 1 if you are starting on your own, and the app only ever shows you what fits today.
Stage 1
Low-Fermentation
Calming acute symptoms and reducing bacterial substrate.
Stage 2
Treatment
Dietary support during antimicrobial therapy.
Stage 3
Prebiotic Introduction
Beginning to feed beneficial bacteria.
Stage 4
Microbiome Expansion
Diversifying your microbial ecology.
Stage 5
Restoration
Full dietary diversity with most foods reintegrated.
Where it leads
Digestive Resilience
A varied whole-food diet you keep, without a list to follow. No stage number, because there is nothing left to unlock.
The food
Meals you would want even if you were well.
Two of these are stage one, the most restricted of the five. Six of 139, every one photographed, timed and tagged so you only ever see food that suits you — and one of them opened, exactly as it appears in the app.
Stage 1Turkey Herb Burgers
Low-Fermentation · 15 min
Stage 2Festive Salad
Treatment · 55 min
Stage 2Blueberry Smoothie
Treatment · 10 min
Stage 3Porridge with Peach & Blackberries
Prebiotic Introduction · 30 min
Stage 3Peach and Kakadu Plum Popsicles
Prebiotic Introduction · 20 min
Stage 1Festive Mocktail
Low-Fermentation · 5 min
Turkey Herb Burgers
Meals · 15 min · serves 4
Ingredients
- 500 g turkey mince
- ¼ cup spring onion, green part only
- 2 heaped Tbs chopped parsley
- 1 tbs chopped chives
- 1 tsp mixed dried herbs
- 1 tsp salt and pepper
Method
- 1
Place the turkey mince, spring onion, herbs and salt and pepper into a large bowl. Use your hands to mix until just combined.
- 2
Divide into 4 equal parts
- 3
Form into burgers
- 4
Cook in fry pan with olive oil on both sides until cooked through
Every recipe opens like this, with serving suggestions for each stage. One of 139.
“The recipes are simple, delicious, and helped me expand my plant food intake effortlessly.”
Success stories
People who stopped cutting things out.
More from the Nourished Gut Program, the practitioner-led programme this diet was written for. The app gives you the same five stages and the same recipes to follow on your own.
“I can now eat without fear, enjoy food again, and say yes to things I used to avoid.”
“One of the best parts of the program has been reintroducing foods instead of cutting more out.”
“The SIBO Food Roadmap also stands out by offering delicious, Australian-style meals and a clear path forward after treatment.”
Individual experiences vary. This is a dietary support tool and not a treatment for any condition.
What you get
The whole programme, in your pocket.
139 recipes across all five stages, plus the tools to actually use them on a Tuesday night when you are tired and the fridge is half empty.
Meal planner
Shopping list ⌄Plan the week. Tap any meal to open the recipe.
Banana Coconut Pancakes
Pork Fillet with Slaw Salad
Stuffed Chicken Breast
Savoury Mince "Bolognese"
Shopping list
Copy listBuilt from your week, grouped by aisle, duplicates added up.
Fruit & Vegetables
- Cherry tomatoesmerged15
- Zucchini2
- Carrot1
- Kale1 cup
- Baby spinach leaves1/2 cup
Herbs, Spices & Oils
- Garlic-infused olive oilmerged3 1/2 tbs
- Mixed Italian herbsmerged2 1/2 tsp
- Capersmerged2 tsp
Recipes for the stage you are on
Every recipe is tagged to a stage, so the app only shows food that suits you today. Filter by breakfast, dinner, drinks or snacks when you know what you are after.
A food checker that answers the real question
Search any ingredient to see whether it fits your stage, and the serving size that goes with it. No more guessing from a list you found in a forum.
Meal planner and shopping list
Plan the week, then get a shopping list that merges duplicates and groups items by supermarket aisle. Tap any planned meal to open the recipe.
Gut40 plant tracking
Counts the different plants you eat each week, never the same one twice. It turns eating well into a target you can hit rather than a rule you can break.
Daily gut check-ins
Thirty seconds a day logs your symptoms and builds a trend line. Bring it to your next appointment instead of trying to remember how the month went.
Tagged for your SIBO subtype
Recipes carry their subtype tags for hydrogen, methane (IMO) and hydrogen sulphide, so you can see at a glance what suits your type instead of working from one generic SIBO list.
Build and save your own meals
Swap ingredients within the limits of your stage, then save what works as your own recipe card with your own photo.
What you are working toward
A diet that gets longer, not shorter.
Nobody wants a food checker. What people want is the ordinary stuff that restriction quietly took away. This is what the five stages are built to give back.
Ordering off a menu without reading every ingredient first
Saying yes to dinner when someone asks the same afternoon
A shopping list that is not the same nine things every week
Eating what the rest of the table is eating
A day out that does not need planning around one meal
A list of foods you have won back, that only gets longer
How far and how fast depends on you, your practitioner and what you are treating. The programme sets the direction, not the timeline.
40
different plants a week. Not forty serves, and not the same spinach counted five times. Thirty a week is the figure most often quoted from the research on plant diversity. Gut40 aims a little higher, because variety is the part of recovery most people let slide.
Gut40
A target that asks you to eat more.
Every recipe carries a plant count, and the app adds them up across your week. If celery turns up in two dishes it still counts once, so the number you see is real variety rather than repetition.
It is a small change in framing that does a lot of work. For the first time in a long time, the score goes up when you eat something, not down.
Getting started
You could be cooking from it tonight.
- 1
Create your account
Choose annual or monthly, and add your practitioner's code if you were referred.
- 2
Tell us where you are
A few questions set your starting stage, so you never see food that does not suit you yet.
- 3
Cook dinner tonight
Your stage unlocks straight away, with recipes, the planner and the food checker ready to use.
Three minutes to set up, and your first stage is open.
Start todayCancel anytime. Everything unlocks the moment you join.
Honest fit
This will suit some people and not others.
A good fit if
- You have a SIBO diagnosis and want a plan for what to actually eat
- You are about to start, are partway through, or have finished antimicrobial treatment
- You have been eliminating for months and your safe food list keeps shrinking
- You want to widen your diet again without setting off symptoms
Not the right time if
- You are looking for a quick fix or a two week detox
- You have not been assessed by a practitioner and do not know what you are treating
- You have a history of disordered eating and are not currently supported by a clinician
Pricing
One subscription, everything unlocked.
No stage is sold separately and there is nothing to upgrade to. You move through the programme at your own pace and cancel whenever you like.
Annual
A$189
/ year
A$15.75 a month, billed yearly. Save 17% against monthly.
- Every recipe across all five stages
- The what-can-I-eat food checker
- Weekly meal planner and shopping lists
- Gut40 plant tracking
- Daily check-ins and symptom trends
- Build-your-own meals with your own photos
- Karly's guide to every stage
Cancel anytime from your account. Everything unlocks immediately.
Referred by a practitioner?
Enter their code at sign-up and your discount is applied before you pay. Sharing your progress with them is a separate choice, and it is off unless you turn it on.
Questions
The things people ask before they start.
Do I need a SIBO diagnosis to use this?
It is written for people who have been assessed and know what they are treating. If you have not seen a practitioner yet, start there. Eating to a five-stage protocol for a problem you have not confirmed is not a good use of your time or your food.
Is this just low FODMAP with a different name?
No. Low FODMAP is an elimination framework, and it was only ever meant to run for a few weeks. This programme is built the other way around: each stage deliberately adds food back and feeds the bacteria you want, with the aim of finishing on a wide, varied diet rather than a narrow safe list.
I am mid-treatment with antimicrobials. Can I start now?
Yes. Stage 2 exists specifically for the treatment window, and the app will keep you there until you and your practitioner decide to move on.
How long does each stage take?
That depends on you and on your practitioner's guidance, which is why the app never forces you forward on a timer. You move stages when you are ready, and everything from earlier stages stays available.
What if I am vegetarian, or dairy free?
Recipes are filterable and the food checker works ingredient by ingredient, so you can steer around what you do not eat. It is not a fully personalised meal plan, and it does not replace a practitioner who knows your history.
My practitioner referred me. Will they see my data?
Only if you tick the box saying so, and only your stage and check-ins. It is off unless you turn it on, you are asked at sign-up rather than in a buried setting, and you can switch it off at any time from your account.
Does it work on my phone?
Yes. It is built for the phone first and installs to your home screen like an app, so it opens full screen with no browser bar. It works on a laptop too.
Can I cancel?
Any time, from your account. You keep access until the end of the period you have already paid for.
Your list has been getting shorter for long enough.
Start at the stage that matches your symptoms today, and begin adding food back.
A$189 a year, which is A$15.75 a month. Cancel anytime.
Are you a practitioner? Refer the Restore Diet free and get listed in the directory.