In a previous post we spoke about how one of the most common causes of Irritable Bowel Syndrome (IBS) is a condition known as Small Intestinal Bacterial Overgrowth (SIBO).
In fact, it’s been shown to cause up to 80 per cent of IBS – crazy! Here’s what you need to know…
What is SIBO?
Ideally, the majority of our gut bacteria should reside in the large intestine, but with SIBO, you get an overgrowth of bacteria (yes, even the good guys) in the small intestine. Symptoms can include:
- Gas
- Bloating
- Abdominal discomfort
- Abdominal pain
- Constipation and/or diarrhea
- Food intolerances
So what’s a gal (or guy) to do?
Firstly, it’s important to get accurately diagnosed using a glucose and lactulose breath test through a reputable lab along with working with a practitioner that can take a good case history from you and interpret your clinical symptoms. The reason this testing is so important is because there are two types of bacteria that can be overgrown in SIBO. One being methane, and the other being hydrogen. Each will require slightly different treatments.
Start the treatment ball rolling with some DIY.
Usually, I’m not one for DIY when it comes to treating complex conditions, and this isn’t exactly a large exception to the rule. However, in my experience there are a few simple strategies you can implement while you’re getting to the bottom of the issue with you practitioner:
- Remove sugar: Sugar can worsen the symptoms of SIBO by feeding the overgrown bacteria. It can also contribute to the inflammation that accompanies SIBO (or any gut infection/condition).
- Stick to 3 meals a day: We have a nifty little set up in our gut called the Migrating Motor Complex (MMC). One of its key roles is to ensure food is pushed through your digestive tract regularly throughout the day – which is important in preventing a “back up” of bacteria in the small intestine where it can be fermented and potentially lead to SIBO. For the MMC to kick in and effectively do its job, it needs a good 3–5 hours between meals. So rather than grazing your way through the day, try having brekkie, lunch and dinner to allow it to do its thing.
- Eat like you mean it: You know how when you go to your Grandma’s house and the table is set, the food is in the centre, there are no distractions in the background and you’re all just eating? Yep, that. Eat mindfully – it aids with digestion, ensures nutrients are optimally absorbed and can also help reduce feelings of bloating, discomfort and excessive gas.
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