Small intestinal bacterial overgrowth (SIBO) is a medical condition that occurs when there is an abnormal increase in bacteria in the small intestines. The accumulation of bacteria in the small intestine can cause several unpleasant symptoms such as bloating, gas, diarrhea or constipation, and abdominal cramping. While medications are available to manage the symptoms of SIBO, making dietary changes can play an essential role in managing the condition. In this blog post, we’ll discuss the SIBO diet and how you can eat your way to better gut health.
Causes of SIBO
Small intestinal bacterial overgrowth can be caused by:
- Complications of abdominal surgery, including gastric bypass for obesity and gastrectomy to treat peptic ulcers and stomach cancer
- Structural problems in and around your small intestine, including scar tissue (intestinal adhesions) that can wrap around the outside of the small bowel, and bulging pouches of tissue that protrude through the wall of the small intestine (intestinal diverticulosis)
- Certain medical conditions, including Crohn’s disease, radiation enteritis, scleroderma, celiac disease, diabetes or other conditions that can slow movement (motility) of food and waste products through the small intestine
Symptoms
The most common symptoms are:
- Abdominal fullness
- Abdominal pain and cramps
- Bloating
- Diarrhea (most often watery)
- Gassiness
Other symptoms may include:
- Fatty stool
- Weight loss
What You Eat Matters
Certain foods can exacerbate the symptoms of SIBO. When you’re following a SIBO diet, it’s important to avoid foods that are known to feed or cause an overgrowth of bacteria in the small intestine, as well as any other food that makes your symptoms worse.
Foods that should be avoided include:
- Fructose: Foods with a high fructose content, including apples, pears, peaches and mangos
- Lactose: Dairy products such as milk, cheese and ice cream
- FODMAPs: Foods that contain Fermentable Oligo-, Di-, Mono-saccharides And Polyols (FODMAPs), which can be found in certain grains (like wheat and rye), legumes, onions, garlic and certain fruits (like apples and peaches).
It is recommended to also limit foods that contain high levels of saturated fat, processed meats and food additives.
SIBO Diet: How to Eat Your Way to Better Gut Health
Low Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) Diet
FODMAPs are carbohydrates that are poorly absorbed by the small intestine. When FODMAPs are consumed in high quantities, they ferment fast, producing gas and leading to SIBO symptoms. The FODMAP diet involves avoiding high-FODMAP foods such as garlic, onions, wheat, dairy, and beans. Instead, try low-FODMAP foods such as bananas, grapes, tomatoes, and rice crackers.
Low-Carb Diet
A low-carb diet may help in reducing symptoms of SIBO. The diet involves reducing intake of all carbohydrates, including fruits, starchy vegetables, grains, and sugar. By reducing carbohydrates in your diet, you reduce the production of gas in your small intestine, alleviating symptoms of bloating and discomfort.
Probiotics
Probiotics are helpful bacteria that live in the intestines and help in digestion. SIBO is characterized by the abnormal overgrowth of bacteria in the small intestine. Eating food rich in probiotics such as yogurt, kimchi, and kefir, can help introduce healthy bacteria into your gut and reduce the symptoms of SIBO.
Fiber
Fiber is an essential nutrient in promoting gut health. Introducing fiber into your SIBO diet slowly can reduce the SIBO symptoms. Eating foods with fiber, such as green leafy vegetables, broccoli, and legumes, helps feed the beneficial bacteria in your gut, improving overall wellbeing.
Avoid Processed Foods
Processed foods contain harmful chemicals, sugars, preservatives, and additives that can trigger SIBO symptoms. Instead, focus on consuming fresh vegetables and fruits, whole grains, lean proteins, and healthy fats such as nuts and seeds.
In conclusion, a SIBO diet is not a restrictive diet. Rather it is a diet that focuses on consuming foods that promote gut health, thereby reducing SIBO symptoms. By introducing low FODMAP, low-carb, probiotics, fiber-rich, and unprocessed foods into your diet, you can regulate bacterial overgrowth in your gut, alleviate symptoms of SIBO, and improve your digestive health.
How Dr. Tara Can Help
If you are struggling with symptoms of SIBO, Dr. Tara can help you create a healing plan that focuses on gut health and functional nutrition. With her holistic approach to wellbeing, she will work with you to create an individualized dietary plan that helps reduce the bacterial overgrowth in your small intestine. She’ll provide guidance on how best to incorporate digestion-friendly foods such as probiotics, fiber-rich foods, and low FODMAPs into your diet. Dr. Tara will also recommend lifestyle modifications that can improve your gut health and overall wellbeing. With her help, you can start feeling better and make lasting changes to your diet and lifestyle.
