Overcoming small intestinal bacterial overgrowth (SIBO)

If you have SIBO, it can be a major contributing underlying factor of uncomfortable symptoms, such as bloating and constipation and it can disrupt digestive health and leave you feeling under par and worried about everything you eat triggering your symptoms. It could be the cause of IBS symptoms.

The good news is that I have worked with many individuals with a small intestinal overgrowth and it is possible to restore good digestive function and to stop the continual bloating so you can relax and enjoy food again with your friends and family.

What is SIBO?

Small intestinal bacterial overgrowth (SIBO) is defined by a bacterial overgrowth in the small intestine, rather than microbiome disturbances in your large colon.  You can test for this by undertaking a straightforward breath test, where you blow into a series of test tubes.  

In addition to bloating, signs and symptoms of SIBO include:

• belching
• reflux
• food intolerances
• abdominal pain
• brain fog
• fatigue

It is also common in Crohn’s disease, fibromyalgia, rosacea, and often occurs after a bout of food poisoning, regular use of antibiotics or proton pump inhibitors.

However, with the right approach, you can often alleviate the symptoms of SIBO via diet, supplements, and lifestyle factors. By making targeted changes in these areas, you can also restore balance in the small intestine and promote optimal gut health.

Is there a SIBO diet? 

There isn’t a specific diet suitable for someone with SIBO, as your symptoms are likely to vary from one person to the next and working out your triggers and underlying causes and pinpointing problem foods is something I regularly do with clients. 

Avoiding trigger foods: Identifying and avoiding trigger foods that worsen symptoms is essential to manage symptoms while working on supporting your digestive health. Common triggers may include high-sugar foods, processed foods, spicy foods, and certain types of fibre.  It is always a good idea to cut out high-sugar and processed foods and you could try this as a starting point.

Low-FODMAP diet: Adopting a low-FODMAP diet, which you may have come across, can potentially help manage symptoms. Although it hasn't been extensively studied for SIBO specifically, this diet limits fermentable carbohydrates that contribute to bacterial overgrowth, such as certain fruits, vegetables, grains, and dairy. However, it is highly restrictive, eliminating many nutritious foods, and is not intended for long-term use.

Unfortunately, many people remain on it for extended periods due to lack of support in identifying other potential causes or guidance on reintroducing foods. Prolonged adherence to a low-FODMAP diet may also decrease microbial diversity, potentially leading to long-term health issues.

Probiotics and fermented foods: Introducing beneficial bacteria through probiotics can help restore a healthy balance in the gut. This might sound counterintuitive if there is an overgrowth, but depending on your symptoms and causes of SIBO, some specific strains can be helpful in restoring the right balance. However fermented foods, which are often good sources of probiotics, can often make your symptoms worse, so please seek the advice of a trained Nutritional Therapist before introducing fermented products.

Targeted supplements for SIBO

Targeted supplements can play a supportive role in managing SIBO and some of the following may be beneficial, including digestive enzymes, herbal antimicrobials (although, in my opinion, you should only take these under the guidance of a Nutritional Therapist or Herbalist), anti-inflammatory supplements. 

Lifestyle factors for SIBO management 

In addition to diet and supplements, lifestyle factors can play a significant role in managing SIBO symptoms and promoting overall gut health. Consider the following:

Stress management: Chronic stress can negatively impact gut health and exacerbate SIBO symptoms. Practising stress management techniques like meditation, deep breathing, or mindfulness can encourage relaxation and support better symptom management.

Adequate hydration: Staying hydrated is crucial for supporting digestive health. Aim to drink enough water throughout the day to maintain proper hydration.

Regular movement: Engaging in regular physical activity, such as walking, yoga, or cycling, can help promote healthy digestion.

Conclusion 

By adopting a suitable diet, incorporating targeted antimicrobial supplements, and implementing lifestyle modifications, you can actively reduce your symptoms and possibly resolve them. It is important to remember that individual responses to dietary changes and supplements may vary and personalised guidance and support from a Nutritional Therapist is the best way to help provide you with effective solutions.  

If you would like to discuss whether or not you might have SIBO, please book your complimentary call now by clicking the button below.