Excessive gas and bloating are symptoms that a lot of my clients mention as symptoms they frequently experience. Sometimes it’s due to overgrowth of bacteria in the small intestine. One condition that is far too common is SIBO – Small Intestine Bacterial Overgrowth.

Gut Bacteria and GI Symptoms

We all have a large network of bacteria in our gut, and to be a healthy and thriving individual, you should have more beneficial bacteria than pathogenic bacteria.

The gut microbiome is important for metabolism, immunity, weight maintenance, and nutritional status, and also affects aging.

The bacteria aid in digestion, reduce inflammation, manufacture vitamins, help with the absorption of minerals, manufacture essential fatty acids and short-chain fatty acids, break down toxins, and support heart health and hormone creation. (Whew! They have a lot of important duties!)

But sometimes that bacteria migrate from their home in the large intestine, where they thrive, and relocate to our small intestine.  When bacteria are found in large quantities in the small intestine, they can interfere with digestion, nutrient absorption, and damage the intestinal lining. This can lead to adverse health issues beyond gas and bloating.

What is SIBO?

As I mentioned, bacteria are important for digestion. When the bacteria are digesting and fermenting carbohydrates and sugars in your small intestine, instead of your large intestine, where most gas-producing bacteria live, they can produce excessive amounts of gas, which leads to bloating, pain, constipation, diarrhea, or both.

The gas produced by the bacteria can be methane- or hydrogen-producing. 

Methane gas slows peristalsis, leading to constipation.

Hydrogen gas speeds up peristalsis, leading to diarrhea.

You can even cycle between methane and hydrogen-producing gas. This explains why diarrhea and constipation can both be issues for people with SIBO. SIBO can also trigger IBS (Irritable Bowel Syndrome) and/or leaky gut.

SIBO Diet

I know what you’re thinking… “If I avoid carbs, will I get rid of SIBO, right?”  In short, the answer is no. But let’s dive a little deeper.

There is a group of carbohydrates that particularly cause more symptoms associated with SIBO.  These carbohydrates are FODMAPs – fermentable oligo-, di-, mono-saccharides, and polyols. FODMAPs are not easy to digest, are poorly absorbed, attract water, and rapidly ferment. FODMAPs are further classified as lactose, fructose, fructans, galactans, and polyols.

But let me be honest for a minute here. A low FODMAP diet will only alleviate your symptoms associated with SIBO. A low FODMPA diet does not actually address what contributed to SIBO.

What contributes to SIBO?

One possible cause of SIBO is a dysfunctioning migrating motor complex (MMC). The MMC is a smooth muscle running from the stomach through the whole intestinal tract. It contracts to “sweep” out/move along any undigested food or bacteria from the small intestine to the colon. This occurs every 90-120 minutes and is interrupted by eating.

Other possible contributing factors to SIBO:

• Chronic Constipation
• Medications
• History of Food Poisoning
• Low Hydrochloric Acid
• History of Surgeries
  • Abdominal
  • Bariatric
  • Hysterectomy
  • Gastrectomy
• Esophageal, Gastric, or Colon Cancer
• Gallbladder Removal

Eliminating SIBO

Let’s go back to the question about avoiding carbohydrates and eliminating SIBO. Avoiding these high FODMAP foods will definitely reduce your symptoms; however, we need to focus on eliminating the bacteria that have camped out and repopulating the small intestine.

Here are some of the steps to take to support the elimination of SIBO:

• Low FODMAP diet (symptom relief only)
• Herbal supplements with antimicrobial properties 
• Fast 3-5 hours between meals and snacks to support the MMC. Fast for 12-14 hours overnight
• Digestive enzymes
• Drink lemon water or apple cider vinegar before meals to increase hydrochloric acid
• Magnesium to support GI motility

Overcoming SIBO

While SIBO can be challenging to navigate (it often comes with other gut dysbiosis issues), clients feel immensely better when they focus on supporting and healing their gut through nutrition and supplements.

Ready to overcome your bloating, gas, and constipation? Learn more about 1:1 nutrition coaching here.