Foods That Feed SIBO

Foods That Feed SIBO

Millions of people struggle daily with digestive complaints such as gas, bloating, diarrhea,

constipation and GERD. And the number of people who are diagnosed with digestive

issues such as Celiac disease, IBS, Crohn’s and H. Pylori are growing quickly.

There is another digestive disorder that has now been recognized and that may be

impacting more people than we know. Small Intestinal Bacterial Overgrowth (SIBO) is an

overgrowth of bacteria in the small intestine. When the digestive system is healthy and

functioning normally, the small intestine usually has a relatively small number of bacteria

residing there. The irony is that the bacteria that is overgrowing in SIBO is actually good

bacteria…but it’s in the wrong place, and it’s the wrong location that causes symptoms.

When bacteria grow out of control in the small intestine, it can cause a problem with the

absorption of vital nutrients. Some of the nutrients that can become deficient with a SIBO

overgrowth are the fat-soluble vitamins A, D, E and K, Iron, B12, Coenzyme Q 10 and

Beta Carotene.

Risk factors for SIBO

While there is not just one cause of SIBO, there are many risk factors that have been

identified.

 Prior surgery on the digestive tract

 Crohn’s disease

 Long time Celiac disease

 Diabetes (both type 1 and 2)

 Irritable bowel syndrome (IBS)

 Frequent antibiotic use

 Low stomach acid

 Frequent use of acid reducers (PPIs)

 Oral contraceptive use

 Moderate to heavy alcohol consumption

 Gastrointestinal infections

On top of these risk factors, there are some foods that feed SIBO and can help it continue

to grow. There is one group of carbohydrates that is particularly well known for helping to

feed SIBO bacteria….FODMAPS.

What are FODMAPS?

FODMAPS is an acronym for:

Fermentable Ogliosaccharides, Disaccharides, Monosaccharides and Polyols

FODMAPS can be difficult for some people to digest. Because of this, they can stay in the

digestive tract for a longer period of time, which allow them to ferment. This process

feeds the bacteria that is residing in the small intestine and causes the overgrowth to

continue.

Where are FODMAPS found?

These are a few of the common foods that contain FODMAPS:

Fructose– foods such as apples, watermelon, high fructose corn syrup, honey, cherries,

dried fruit, fruit juice

Fructans– foods like garlic, onions, wheat, rye, barley, asparagus

Lactose– found in foods like milk, yogurt, soft cheeses, ice cream

Galactans– foods such as beans, lentils, soy, cabbage and chickpeas

Polyols– found in foods such as apples, peaches, nectarines, pears and plums;

mushrooms, and sugar alcohols found in alternative sweeteners such as sorbitol, mannitol,

and xylitol.

For a more comprehensive list of low, moderate and high FODMAP foods, check out this

list from the University of Virginia Health Center.

What about fermented foods?

Most fermented foods and beverages are low in FODMAPS and do not feed a bacterial

overgrowth. But while healing a SIBO infection it is best to avoid adding additional

bacterial to the digestive tract during the healing process. It is also best to discontinue

consuming fermented foods and beverages for a couple of months once a SIBO healing

protocol has ended. After that time, it can be good to re-introduce fermented foods and

beverages to help populate the gut with healthy bacteria colonies.

Would a gluten free diet help?

Actually, yes and no! SIBO is powerful enough to cause the release of the protein Zonulin,

which is connected to leaky gut syndrome. Zonulin levels have been shown to be high in

those who have Celiac disease and there is often a connection between Celiacs and

SIBO. Unfortunately, many common gluten free foods actually feed the bacteria that

cause SIBO and should be avoided. Some gluten free foods that are low in FODMAPS

may be just fine and will not aggravate a SIBO infection. But consuming high FODMAP

foods as part of a gluten free diet can continue to create inflammation in the gut and

prevent symptoms from being eliminated.

The good news is that there are ways to reduce the overgrowth of bacteria. There are

tests that can determine what type of overgrowth is present and specific protocols that can

benefit those who are struggling with an overgrowth. If you are an health practitioner, you

will undoubtedly encounter clients who have SIBO. Do you know what to do to help them

overcome the overgrowth?

Do you know how you can you help your clients overcome the

effects of SIBO?

Functional Diagnostic Nutrition® is offering a special SIBO course, where you will get to

the heart of what SIBO is and how you can help clients who are struggling with it. In the