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Are you plagued by unpredictable digestive issues yet unable to pinpoint the cause? Have you been told you suffer from IBS but offered no solutions? Maybe you’re sick of avoiding so many foods because you’re worried they’ll spark off symptoms? If this sounds like you, it’s time to get to the bottom of your health issues.
One possible cause for your symptoms could be SIBO. Going by the full name of small intestinal bacterial overgrowth, SIBO is an overlooked factor in many cases of IBS.
Read on to discover all about SIBO, what causes it, and most importantly, how to overcome the condition naturally.
What are the Symptoms of SIBO?
SIBO can cause a variety of symptoms, often fluctuating without any particular pattern. However, you might notice they appear soon after eating particular foods and tend to build up throughout the day. Symptoms include:
- Bloating or feeling uncomfortably full after eating
- Wind and gas
- Burping after meals
- Intestinal pain or cramping
- Loose bowels or constipation
- Brain fog, concentration difficulties
- Nausea
- Fatigue
- Low mood
- Heartburn
- Histamine intolerance characterised by a runny nose, sneezing and hives
What Causes SIBO?
As its name implies, it’s caused by an overgrowth of bacteria. These microbes should normally be found in your large intestine (colon), but they’ve invaded your small intestine. Even if they’re friendly species naturally resident in your large intestine, they can still cause trouble. This is because the small intestine should contain fewer bacteria than your colon, and distinct types.
When food enters your small intestine, these bacteria then feed off and ferment it. They produce gases like hydrogen, methane, and sulphur, creating the symptoms of bloating and wind.
Over time, the lining of the small intestine can become inflamed and damaged. This leads to impaired nutrient absorption, particularly of B12, iron, and vitamin D. The lining can become too permeable, a condition called leaky gut. This means incompletely digested particles of food pass through the lining and into the bloodstream. If this happens, the immune system will mount an attack, creating food intolerances.
Why Do Bacteria Grow in the Small Intestine?
An overgrowth of bacteria can be down to several factors:
- Food moving sluggishly along the small intestine increases the likelihood of bacteria multiplying. Waves of muscular contractions in the walls of your small intestine, called the migrating motor complex, propel food along. However, if the system doesn’t work efficiently, bacteria will start to flourish and may make their way back up the small intestine.
- A valve sits between your small and large intestine, called the ileocecal valve. It’s designed to prevent food and bacteria from escaping back from your colon into your large intestine. If this valve isn’t working properly, bacteria may migrate to where they’re not meant to be.
- Low levels of stomach acid increase the likelihood of SIBO. Stomach acid is designed to kill off any bacteria ingested from the outside world. Stomach acid production is reduced by stress, antacid medications, and ageing.
- Alcohol can encourage SIBO (1).
- Previous episodes of food poisoning frequently trigger SIBO.
- Insufficient chewing and eating too quickly can slow the movement of food through your digestive system. This provides a breeding ground for bacteria. Gastrointestinal
Do FODMAPs Cause SIBO?
Because the bacteria trespassing in the small intestine feed on fibre, you may notice certain fibre-containing foods spark off symptoms. Foods containing types of fibre known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are often the worst culprits. These foods include garlic, onions, beans, chickpeas, cabbage, artichoke, and lentils, amongst others.
However, this doesn’t mean FODMAPs cause SIBO. It just means while the errant bacteria are in the small intestine, these foods are likely to spark off symptoms. The underlying cause is the presence of bacteria where they’re not supposed to be.
How to Naturally Overcome SIBO
Avoiding foods high in FODMAPs is very restrictive. It would mean steering clear of many healthy foods containing beneficial fibre. So, while it may alleviate symptoms, this is not a sustainable way of eating over the long term. Furthermore, you’d only be treating the symptoms of SIBO, not the cause.
The first step is to confirm whether you do have SIBO. Symptoms of SIBO and IBS often overlap, and SIBO is notorious for creating vague and unpredictable health issues. Therefore, the most accurate way to discover the root causes of your symptoms is by testing. A simple home breath test measures the amounts of methane and hydrogen produced at various intervals following a drink containing a specific type of fibre. This can indicate if you have SIBO and whether it’s characterised by methane-producing or hydrogen-producing bacterial strains.
Once you know what’s causing your symptoms, we can arrange test interpretation or further support from one of our expert practitioners.
Your path to wellness will be as unique as you are. Herbal supplements like oregano oil or berberine may be advised to kill off errant bacteria. Meanwhile, herbs such as ginger can support digestive function and encourage gastric emptying. Stress-management techniques may be beneficial if stress is impacting your digestive function. On the other hand, constant snacking impedes migrating motor complex function. Therefore, you might benefit from spacing out the timing of your meals to allow your gut the opportunity to cleanse itself.
While your gut is healing, you may be advised to avoid high FODMAP foods for a restricted period of time before they are reintroduced.
Don’t let SIBO rule your life – start your journey to better gut health today. Book your SIBO breath test here or an Integrative Health Assessment for a deep dive into your health and to access expert-led testing at a discounted rate.
