Natural Remedies for SIBO
Every day I see and work with people who suffer from SIBO (Small Intestinal Bacterial Overgrowth). It’s a frustrating condition that causes some pretty irritating symptoms like: bloating, gas, diarrhea, abdominal pain and even constipation. SIBO happens when bacteria from the large intestine move down into the small intestine and then leads to an overgrowth of bacteria.
Typically, and especially when the case is severe overgrowth of bacteria, we’ll use antibiotics, however there are some natural treatments that can be effective in managing the symptoms and restoring gut health. Below are some of my favorite ways to relieve SIBO symptoms and get things back into better balance.
Probiotics: Probiotics are live bacteria and yeasts that can help restore the balance of beneficial bacteria in the gut. Studies have shown that certain strains of probiotics can be effective in reducing symptoms of SIBO, including bloating and abdominal pain. Lactobacillus and Bifidobacterium are two of the most commonly studied strains for those with SIBO.
Low FODMAP Diet: FODMAPs an acronym for: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are carbohydrates that are poorly absorbed in the small intestine and can contribute to symptoms of SIBO. A low FODMAP diet is essentially avoiding foods that are high in these FODMAPs. Certain fruits, vegetables, grains, and dairy products contain FODMAPs. A useful app is the Monash app, which tells you if foods are Green (low or no FODMAPs) or Red (high FODMAPs). This diet has been shown to be effective in reducing symptoms of SIBO in some people.
It’s important to note though that being on any kind of restricted diet for too long can create an imbalance of your gut microbiome, so this is just a temporary tool for relief!
Herbal Supplements Several herbal supplements have been shown to be effective in reducing symptoms of SIBO. These include: Berberine, Allicin, and Peppermint Oil.
Digestive Enzymes: Digestive enzymes can help break down food and improve digestion, which can be especially helpful for people with SIBO. Taking digestive enzyme supplements with meals can help reduce symptoms of bloating, gas, and abdominal discomfort.
Lifestyle Changes: In addition to the above natural treatments, making certain lifestyle changes can also help manage symptoms of SIBO. These include: Eating smaller, more frequent meals to reduce the amount of food in the stomach at one time. Chewing food thoroughly to aid in digestion. Reducing stress through techniques such as meditation, yoga, or deep breathing exercises. Getting regular exercise to improve gut motility and promote healthy digestion.
While natural treatments can be super effective in managing symptoms of SIBO, it is important to consult with a gut health specialist before starting any new treatment regimen. I wouldn’t recommend trying to tackle it on your own, because you may do more damage than good!
The gut is a finnicky organ - complex and ever-changing, but with the proper guidance, getting it rebalanced is absolutely possible!