Healing from SIBO: 10 things to consider
My journey to heal from SIBO (small intestine bacterial overgrowth) has involved a lot of bumps in the road. There’s been a lot of learning not only through my studies but through my own personal experience. So I want to share with you 10 things I wish I knew when I started on my journey to heal my gut from SIBO.
In case you’re new to SIBO; it’s estimated to be a main cause IBS (irritable bowel syndrome). SIBO is when you have an excess of bacteria in the small intestine and the bacteria ferment (eat your food) and produce gas which causes symptoms like bloating and constipation.
10 THINGS TO CONSIDER WHEN YOU’RE TRYING TO HEAL FROM SIBO:
1. Move your body
Exercise helps to support the immune system, there’s also some evidence it can support a healthy microbiome (1), promotes digestion, helps with anxiety and depression, thyroid function (2) and supports weight management and metabolism. If you’re struggling with fatigue exercise can be difficult, so start with gentle exercise such as a short daily walk or yoga, or work with an exercise physiologist.
2. Work with a qualified health practitionerWorking with a nutritionist or someone who is qualified and interested in gut health and SIBO is key. Do your research before you book in to see a new practitioner and make sure gut health and SIBO is what they do! Also keep in mind the first appointment with a health practitioner is only the beginning of the journey and you should be able to get a sense of whether they’re right for you – compatibility is important.
3. Motility
Never heard of the term pro-kinetic? A pro-kinetic is often prescribed in SIBO cases because it stimulates motility, and motility is the natural contractions of the gastrointestinal tract which helps to propel food along. In cases of poor motility, food will stay in the small intestine for too long promoting bacterial overgrowth and fermentation.
4. Manage your stress
Chronic stress and anxiety both have detrimental effects on a myriad of ways on the body and can contribute to intestinal permeability (leaky gut), poor sleep, hormone and neurotransmitter imbalance, immune dysregulation and inflammation (3). When treating SIBO, stress management is key because it can either help or hinder the healing process.
5. One round of treatment might not cut it
Many people don’t clear SIBO after one round of treatment so consider that you may need a few rounds of treatment. Try not to be disheartened if you go through a treatment protocol and the overgrowth is still there, it can take time.
6. Mix up your treatments
Your health practitioner should have you trying a range of different treatments rather than just the same antibiotics, herbs or supplements over and over. Gut bacteria can become resistant to antimicrobials so it’s always good to mix things up. Talk to your practitioner about prebiotics and probiotics and when is best time to use them. I personally love using partially hydrolysed guar gum (a prebiotic).
7. Limit your antibiotics
Avoid taking multiple rounds of antibiotics such as Rifaximin or Xifaxin to avoid developing an overgrowth of antibiotic resistant bacteria.
8. Know your microbiome
In addition to testing for SIBO, completing stool testing helps to understand the composition of your gut flora. This can help you understand if there is an overgrowth of pathogenic bacteria, a lack of diversity and what types of good bacteria you are low in.
9. Find the root cause
SIBO can develop due to a range of reasons, to treat SIBO you need to find the root cause. It could be stress or hypothyroidism impacting motility, low hydrochloric acid (HCl) or endometriosis. Work with your health practitioner to get to the bottom of it.
10. Healing isn’t a linear journey
Healing your gut can take time, be patient and be kind with yourself. There will be ups and downs and it can be frustrating. Surrounding yourself with supportive people can help you build your resilience and handle any setbacks you might experience along the way. Learn to listen to your body and rest when you need to.
How has your SIBO journey been? Do you have any pearls of wisdom other SIBOers can learn from? Share your comments so we can all learn from each other.
Meredith x
References:
Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., … Messina, G. (2017). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative medicine and cellular longevity, 2017, 3831972. doi:10.1155/2017/3831972
Akash, B., Amit, K., Singh, C, M., Vivek, S., & Singh Harminder. (2015). The effect of regular physical exercise on the thyroid function of treated hypothyroid patients: An interventional study at a tertiary care center in Bastar region of India. Archives of Medicine & Health Sciences, 3(2), 244-246.
Kelly, J. R., Kennedy, P. J., Cryan, J. F., Dinan, T. G., Clarke, G., & Hyland, N. P. (2015). Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders. Frontiers in cellular neuroscience, 9, 392. doi:10.3389/fncel.2015.00392