So you figured out you had SIBO, followed either the low-FODMAP or SCD diet protocol and had amazing results with significant improvements! But now you are hesitant to figure out what to eat next WITHOUT getting SIBO back. I’ve created this protocol for you to follow after you get rid of SIBO without limiting your life and risking the return of SIBO. However, it is good to remember that diet isn’t just enough to eradicate SIBO forever. In addition, here are some strategies to avoid the comeback of SIBO.
What is SIBO exactly?
Well we are given an overabundance of information about the gut, our microbiome, good and bad bacteria without clear definitions. SIBO stands for Small Intestinal Bacteria Overgrowth defined as excessive bacteria in the small intestine. The symptoms someone can experience with SIBO can range from mildly uncomfortable (minor gas, bloating, abdominal discomfort) to chronic diarrhea, gas, bloating, weight loss, abdominal pain and distention and malabsorption. Also, the symptoms depend on the degree of bacterial overgrowth in the intestine.
Note: If you have been experiencing any of these symptoms for a while now without any relief, make sure to get tested for SIBO at our clinic!
The most popular protocol to follow for SIBO is the low-FODMAP/low-carb diet. The reason why is because when you eat high starchy foods like bread, cereal, pasta, rice, or sugar- the bacteria in your gut feeds off the sugars in your food. The bad bacteria in your gut LOVES starches and sugar so they can take over your gut!
Once you have taken these foods (SUGARY, PROCESSED FOODS) out in combination with the right protocols such as gut-healing nutrients and digestive enzymes then this helps lessen your chance of the bad bacteria taking over again.
I HIGHLY recommend to continue to avoid sugary, processed foods. If you did it for SIBO, then do it for the rest of your health. Replace with an anti-inflammatory diet.
1. Anti-inflammatory foods will keep your body on the right track to eliminate and reduce inflammation that starts in the gut and can contribute to more serious conditions and diseases. My top anti-inflammatory foods that should be in your weekly or daily intake are:
-Wild caught Fish
-Turmeric (use this spice on anything!)
-Dark, leafy greens
2.Eat probiotic-rich foods like sauerkraut, kefir, kombucha, kimchi, miso and anything else that is fermented. You can also get coconut probiotic yogurt if you are avoiding dairy. Lean towards goat yogurt if you choose dairy. Probiotics help to reduce inflammation and improve gut permeability problems.
3.Increase your zinc intake! Zinc-rich foods (grass-fed lamb, grass-fed beef, pumpkin seeds and chickpeas are highest in zinc) or supplements can help reverse the defects in SIBO.
4.Glutamine or aloe are a great combination to help heal your gut after therapy of SIBO
5.Practice meditation, hypnotherapy, and mindfulness to downregulate your stress response on the immune system and gut lining.
6. Consider an Elimination diet to avoid allergens that trigger immune and inflammatory responses following your SIBO protocol before any of these recommendations.
If you follow this approach after your SIBO protocol, you’ll have success in healing and restoring gut function while avoiding more exacerbated conditions like IBS, and inflammatory gut issues!
Dukowicz, A. C., Lacy, B. E., & Levine, G. M. (2007). Small Intestinal Bacterial Overgrowth: A Comprehensive Review. Gastroenterology & Hepatology, 3(2), 112–122.
Mullin, G. E. (2011). Integrative gastroenterology. New York: Oxford University Press.