July 24, 2020Lifestyle & Wellbeing
A Practical Guide to Understanding SIBO
What is SIBO?
SIBO stands for small intestinal bacterial overgrowth, which is essentially an excessive amount of bacteria in the small intestine from lack of movement in the small intestine.
How do you know if you have SIBO?
Testing may be beneficial since the symptoms are somewhat vague and overlap with other gut-related conditions such as Irritable Bowel Syndrome. Here are some common symptoms:
There are different types of SIBO which are hydrogen dominant, methane dominant, and reoccurring SIBO. These different types require different treatment so be sure to keep that in mind.
You may be at increased risk for SIBO if you (2):
Some SIBO treatment options may include:
Foods you may need to avoid with SIBO are:
- high sugar fruits
- sugar and sugar alternatives like honey, maple and agave
- and more depending on how strictly you follow a Low FODAMP Diet
How Do I Test For SIBO?
There is a lactose breath test that you can take where: "...you will swallow a drink containing the sugar lactulose. Next, you will breathe into a balloon approximately every 15 minutes over the course of three hours. Each time, we remove the breath sample from the balloon and test it. SIBO may be present if your breath sample contains hydrogen or methane shortly after drinking the solution (1)". You can read the full test guidelines here.
SIBO-Safe Chia Pudding
- 1/4 cup chia pudding
- 1 cup plant-based milk
- 1/2 tsp vanilla extract
All these ingredients together in a mason jar, shake and let sit overnight or for at least 1-2 hours. Then add optional toppings below!
Toppings - for when you're SIBO is under control
- crushed pecans or you can use a different nut/seed in the meantime like almonds or pumpkin seeds
- a small serving of fruit (this will completely depend on your personalized protocol)