An Easy Explanation Of The Basics Of The SIBO Diet
- Lifestyle Health
Alessia Braun- 1
- 8 minutes read
Small intestinal bacterial overgrowth (SIBO) takes place when bacteria that generally grow in one portion of our digestive tract, similar to the fact your colon is evolving in your small intestine. So it is important to incorporate the SIBO diet after antibiotics and that can quicken your recovery and also discard uncomfortable symptoms. In this article, we will discuss what is this diet exactly and what is your role in maintaining this diet. Here is a guide for the SIBO diet for beginners.
Channelizing The SIBO Diet
This is a gradual discarding diet that is implied to decrease inflammation in the digestive tract and also bacterial overgrowth in your small intestine.
In some scenarios, cutting off only sugar can smoothen your SIBO symptoms. Many doctors often recommend a diet that is low FODMAPs, which are hard to digest carbs that the gut bacteria ferment in the colon. When it is not possible for the carbs to break down they reside in your gut and that can cause symptoms like bloating and diarrhea. Along with that, if there is an overgrowth of the bacteria, the bacteria in the small intestine starts to ferment the carbs very easily creating many more symptoms.
Food To Avoid In This Case
The low-FODMAP diet has been proven clinically to treat IBS (irritable bowel syndrome) and associated symptoms. Often those going through IBS also suffer from the SIBO. Discarding or decreasing foods that are high in these carbs can enhance your digestive health. Let us see the SIBO foods to avoid.
When discarding FODMAPs from your SIBO diet, aim at the primary categories, that includes:
- Fructose which is a simple sugar that is commonly found in some vegetables and in fruits, honey, and also in agave nectar
- lactose, which is a sugar molecule found in dairy products
- fructans, a sugar compound that is found in gluten products, some vegetables, fruits, and prebiotics
- Galatians, which is a compound that is found in some legumes
- polyols, which is a sugar alcohol that is often used as a sweetener
Foods To Eat
While the list of foods in the SIBO diet you should avoid can be restrictive, there is still a range of foods that you can enjoy while you are on this temporary diet. A SIBO diet should aim at foods that are high in fiber and are low in sugar.
Some foods include low quantities of FODMAPs in little servings but should be constrained as larger servings would raise the FODMAPs. Some of the permitted foods for a low FODMAP diet include:
- meat
- fish
- eggs
- crackers, gluten-free
- oatmeal
- unsweetened cereal (made from low FODMAP grains)
- spaghetti squash and summer squashes
- broccoli (heads only, less than 3/4 cup)
- leafy greens
- carrots
- rice or gluten-free noodles
- olives
- peanuts
- potatoes
- pumpkin
- quinoa
- seeds
- some fruits (blueberries, grapes, oranges, and strawberries)
A Daily Plan For The SIBO Diet
Foods that break down into simple sugar quickly are ideal for this diet. If you are tense about the SIBO diet breakfast, lunch, dinner, and so on then here is your solution. Here is an example of the diet plan which will give you an idea of how to proceed. You will get many SIBO diet recipes on the internet if you look for them.
- Breakfast: puffed rice cereal, scrambled eggs, with Lactaid milk, or orange juice
- Lunch: Turkey sandwich made on white bread, grapes, and carrots.
- Dinner: baked chicken, pasta with mushrooms, and a salad made with tomato and cucumber.
- Snacks: Baby carrots and pretzels
The Bottom Line
The SIBO diet may help in relieving bloating, gas, and diarrhea that is caused by small bacteria intestine overgrowth. It needs cutting out legumes, whole grains, soft cheeses, and fruits or vegetables that are rich in fiber.
While there are convincing results for low-fermentation diets that treat gut diseases like IBS, there is no evidence yet that proves that this type of diet will have a similar effect for SIBO. No matter what diet you opt to follow, ensure that you are always under the supervision of a doctor.
1 Comment
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