Have you been experiencing pain, diarrhea, bloating, indigestion, or malnutrition? These symptoms may be pointing to a condition called Small Intestinal Bacterial Overgrowth, or SIBO. The good news is that you can manage these symptoms with nutrition! Read on to learn more about how to incorporate SIBO friendly foods into your diet.
SIBO Friendly Foods
1. Stick to a Low FODMAP Diet. A low-FODMAP diet is usually used to reduce digestive symptoms like bloating, gas and stomach pain. FODMAPs stands for fermentable oligo-saccharides, di-saccharides, mono-saccharides and polyols. Put more simply, FODMAPs are certain types of carbohydrates — the sugars, starches, and fiber in foods. There are foods you should avoid when adhering to a low-FODMAP diet, as foods high in FODMAPs can encourage the growth of good bacteria in the gut. While there are many different foods to eat (and avoid) on a low-FODMAP diet, here are some example foods:
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2. Be Cautious of Fermentable Foods. There are some fermentable foods that are safe to eat, while others should be avoided. Try to limit intake of fermentable carbohydrates and saccharides, which helps balance the amount of bacteria in the normal gut microbiota. You can do this by focusing on foods such as arugula, broccoli, cucumber, kale, tomatoes, and peppers.
Want to learn more about SIBO? Check out our blog here!
3. Incorporate the Specific Carbohydrate Diet (SCD). SCD allows for the consumption of simple sugar carbohydrates, also referred to as monosaccharides. According to studies, SCD has shown 75% to 84% success rate. For this specific diet, fresh fruits and vegetables are encouraged, but grains and starchy carbohydrates are not. As always, be sure to talk to a healthcare provider before starting any diet to make sure that it is right for you.
Is intermittent fasting beneficial for those with SIBO? Learn more here!
4. Drink More Water. This allows for easier digestion and and reduction of pain in the digestive tract. Water also provides the necessary nutrients for proper digestion.
5. Increase Intake of Probiotics. As a primary treatment for SIBO, antibiotics help to treat bacterial overgrowth. The combination of antibiotics and certain probiotics have been shown to help reduce the symptoms associated with SIBO.
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