Small Intestinal Bacterial Overgrowth
Description
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"Small Intestinal Bacterial Overgrowth (SIBO)" is a digestive disorder where excessive bacteria accumulate in the small intestine, disrupting normal nutrient absorption and digestion. These microbes ferment undigested food, producing gas, bloating, discomfort, or diarrhea. Contributing factors include IBS, previous surgeries, motility issues, or low stomach acid. Treatment typically involves antimicrobial protocols, dietary changes, and motility support. Identifying root causes is key. Managing SIBO helps restore microbial balance, reduce inflammation, and support nutrient absorption and gut health.
Symptoms & Signs
Body System
Causes
Bacterial Overgrowth, Stomach Surgery, Crohn's Disease, Celiac Disease, Diabetes, Scar Tissue in Small Intestine
Things To Do
To better manage the symptoms of SIBO, apply the following:
a low-FODMAP diet.
consume grass-fed meats and eggs of pasture-raised origin.
fish, rich in Omega-3 fatty acids
low-FODMAP vegetables, such as carrots, zucchini, eggplant, potatoes, lettuce, olives, cucumbers, tomatoes, etc.
low-FODMAP fruits, such as kiwis, oranges, grapes, blueberries, strawberries, grapefruits, pineapples, etc.
lactose-free dairy [unsweetened], plant-based milks, and cheeses.
nuts and seeds, such as walnuts, almonds, peanuts, and pine seeds.
grains, such as quinoa, oats, rice, etc.
healthy fats, such as coconut and MCT oils that contain medium-chain triglycerides [MCTs], or ghee and butter, etc.
bone broth, which contains collagen. Collagen supports a healthy gut.
Use stevia as a sweetener. Optionally, experiment with small amounts of honey, coconut sugar, or monk fruit extract or powder. These may not be suitable for everyone, though.
stay hydrated. Drink water and tea.
Important: A low-FODMAP diet is a restrictive elimination diet. Therefore, it should be carried out under the supervision of a registered dietician or a doctor. Furthermore, such a diet should be considered a temporary solution. The slow and guided reintroduction of high-FODMAP foods is a necessary step that prevents micronutrient deficiencies.
Furthermore, try the following:
work on meal scheduling. Especially in cases of slow gut motility, eating meals at the same times each day may improve the symptoms.
practice mindful eating. Chew your food properly.
Manage your stress with meditation, mindfulness, and yoga practice.
exercise regularily. Opt for low-to-moderate-intensity activities.
get quality sleep. Sleep has a regenerative effect on our systems.
connect with people. Spend time with friends and family to promote better mood and mental health.
Try intermittent fasting to manage your symptoms.
get daily fresh air and sun exposure. It boosts the mood and contributes to a better-functioning immune system.
Things To Avoid
The best practice is to avoid the following:
high-FODMAP foods for a period of time.
processed, junk, and fast foods. Their ingredients are damaging to the gut, contribute to leaky gut syndrome and gut dysbiosis, and are highly inflammatory.
sugar, artificial sweeteners, and sugar alcohols [maltitol, erythritol, xylitol, etc.]. They have a negative impact on gut health in SIBO.
Unhealthy fats [trans fats, hydrogenated plant oils, and seed oils], refined carbohydrates, food additives, colorants, and preservatives promote gut dysbiosis.
alcohol, which makes the symptoms worse.
coffee. Many people with SIBO experience abdominal distress after drinking coffee.
lactose, and lactose-containing dairy products. Lactose is poorly tolerated in SIBO.
candid and dried fruits.
candy, sweets, desserts, and sweetened beverages.
Important: The reintoduction of high-FODMAP foods is a gradual process, and it has to be done under the supervision of a trained professional.
Furthermore, avoid the following:
eating out and having takeout food.
sedentary lifestyle that promotes poor metabolism.
inadequate sleep and lots of stress. Both mental and physical stress [e.g., inadequate sleep] impact digestion, immune function, and overall functioning.
social isolation, which affects mental well-being.
smoking, which affects gut health and contributes to systemic inflammation.
medications that contain fiber or sweeteners.
Talk to your doctor about substituting classic antibiotic treatments with herbal antimicrobials. They won't affect the beneficial gut bacteria.
Supplements
Direct Support
(Most Helpful → Least Helpful)
These supplements directly affect SIBO by reducing bacterial overgrowth, supporting gut motility, or aiding in the restoration of microbial balance in the small intestine.
Probiotics: Probiotics, like Saccharomyces boulardii and Lactobacillus plantarum, improve gut flora balance and promote digestive comfort by reducing bacterial overgrowth and supporting a healthy gut environment.
Caprylic Acid: Caprylic acid has antifungal and antimicrobial properties, helping balance gut bacteria while reducing harmful microbes, which supports broader digestive health.
Indirect Support
(Most Helpful → Least Helpful)
These supplements do not target SIBO directly but may support digestive function, reduce inflammation, or enhance immune response relevant to gut health.
Butyrate: Butyrate enhances intestinal barrier function, supports gut flora balance, and promotes the repair of intestinal cells. By reducing inflammation and aiding mucosal immunity, it protects against digestive discomfort and promotes gut healing.
Natural Compounds
These natural compounds may help manage SIBO by supporting intestinal cleansing, promoting microbial balance, or easing digestive discomfort.
MCT Oil: MCT oil contains medium-chain triglycerides, especially caprylic acid, which provide antimicrobial benefits. These properties contribute to better gut health by supporting a reduction in bacterial imbalances.
Apple Cider Vinegar: Apple cider vinegar supports digestive health by enhancing stomach acidity, which can aid in balancing gut flora. Its natural properties help maintain a balanced gut environment and promote better digestion.
Plant Extracts
Direct Support
(Most Helpful → Least Helpful)
These plant extracts directly support relief from SIBO by providing natural antimicrobial action, reducing fermentation, or supporting intestinal cleansing.
Berberine: Berberine has potent antibacterial and anti-inflammatory effects, aiding in reducing bacterial overgrowth and supporting gut barrier integrity. Its dual function supports better digestion and a healthier gut environment.
Oregano Oil: Oregano oil, rich in carvacrol, exhibits strong antibacterial effects that help reduce harmful bacteria and promote digestive comfort. Its anti-inflammatory properties also contribute to gut health by soothing the digestive tract.
Garlic Extract: Garlic provides antimicrobial properties that support the body’s natural defenses against bacterial imbalances. It may help combat bacterial overgrowth by promoting a healthier balance in the gut.
Peppermint Essential Oil: Peppermint oil offers both antibacterial and antispasmodic benefits, reducing bloating and discomfort while helping to calm the digestive system. It helps to soothe digestive issues by promoting better gut motility.
Indirect Support
(Most Helpful → Least Helpful)
These extracts do not act directly on SIBO but may support liver detoxification, improve digestion, or assist in restoring microbial harmony.
Inulin: Inulin is a prebiotic fiber that supports beneficial gut bacteria, enhancing digestion and reducing digestive discomfort. For sensitive individuals, alternatives like butyrate may provide similar gut health benefits.
Alternative Treatments
These alternative therapies support digestive regulation, reduce bacterial imbalance, and promote intestinal healing in individuals with SIBO.
Acupuncture: Acupuncture can improve digestion and enhance gut motility by stimulating specific points like ST36 (Zusanli) near the knee and LI4 (Hegu) on the hand. These actions help support overall digestive health and alleviate discomfort.
Acupressure: Acupressure offers a non-invasive approach to improving digestion by stimulating key points, such as CV12 (Zhongwan) on the abdomen. This practice supports digestive function and gut motility, promoting a healthier digestive tract.
Ayurveda: Ayurvedic practices combine dietary modifications and herbal treatments, such as Triphala, to improve gut health and promote better digestion. These methods target imbalances in the digestive system, supporting a healthier digestive environment.
Books That You May Want To Read
Podcast Episodes To Listen To
Educational Videos To Learn From
Functional Lab Tests That You Might Consider
How Key Nutrients Support the Body
Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Prebiotics: Prebiotics support gut health by promoting the growth of beneficial gut bacteria, aiding digestion, and enhancing nutrient absorption. They are found in dietary fibers and contribute to overall gastrointestinal well-being.
Probiotics: Probiotics are live microorganisms that confer health benefits when consumed. They support gut health, immune function, and oral hygiene by promoting the growth of beneficial bacteria and inhibiting the growth of harmful pathogens.
Other Nutrients: Other nutrients encompass a wide array of essential compounds crucial for various physiological functions. This category includes neurotransmitters and their precursors, which facilitate nerve signaling and are vital for central nervous system function. Additionally, naturally occurring structural components and biological detergents, such as phospholipids and bile salts, play critical roles in tissue repair, fat digestion, and overall bodily function. Phospholipids contribute to cell membrane integrity and fat emulsification, while bile salts are key to digesting and absorbing dietary fats. Hormones and their precursors regulate numerous physiological processes, including metabolism, growth, and reproduction. Furthermore, naturally occurring chemicals and metals play pivotal roles in enzymatic reactions, immune function, and overall health maintenance.
Essential Nutrients Explained
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