Most Probably The Most Comprehensive Guide to SIBO Diet: Secrets To Manage Small Intestinal Bacterial Overgrowth


calendar_today   FEB 13, 2024
Comprehensive SIBO Diet

Managing Small Intestinal Bacterial Overgrowth (SIBO) effectively requires a thoughtful approach to your diet.

SIBO, a condition where bacteria from the large intestine migrate into the small intestine, demands a diet strategy focused on reducing sugars and carbohydrates. This helps to "starve" the misplaced bacteria, a fundamental step in treating SIBO.

"SIBO requires a thougtful approach to your diet"

Key Dietary Strategies for SIBO Management

The cornerstone of managing SIBO involves limiting the primary food source of harmful bacteria-sugars and refined carbohydrates.

By adopting a nutritional plan tailored for SIBO, you can help reduce symptoms and improve intestinal health.

  • Six-Week Low-Sugar Plan: Eliminate all sugars:
    Avoid sweets like waffles, chocolate, cornflakes, cookies, ice cream, sweetened beverages, juices, diet cola, cocoa, latte macchiato, etc.

  • Significantly reduce carbohydrates:
    No bread, pretzels, cereal, pasta, potatoes, rice, pizza, fries... Instead, opt for quinoa, amaranth, chia seeds, flaxseeds, and baked goods made from quark dough with nuts/seeds; pair with vegetables like Jerusalem artichokes, parsnips.

  • Eat plenty of vegetables (preferably cooked) and protein-rich foods like fish and meat twice a week. Fatty sea fish such as mackerel, salmon, and herring are particularly healthy.

  • Nuts and healthy fats are recommended, such as olive oil, canola oil, flaxseed/flaxseed oil, and hemp oil.

  • Consume fruits with less than 2g of glucose and fructose per 100g (e.g., apricot, avocado, honeydew, mandarin, papaya, lemon).

  • Avoid dairy products during the initial 4 weeks of dietary therapy.

  • Drink 2 liters per day: Up to 3 cups of freshly ground black coffee are allowed, along with herbal teas such as yarrow, dandelion, birch leaves, centaury. A cup of wormwood tea is recommended upon waking.

  • Bitter substances can regulate bowel movement, stimulate the secretion of digestive juices, and reduce cravings for sweets. They are found in coffee, dandelion, certain vegetables, and can also be obtained in drop form (e.g., yellow gentian from pharmacies).

  • Consider a raw food day weekly, based on individual tolerance. Suitable options include carrots, kohlrabi, celery, lamb's lettuce, chicory, and papaya. However, raw food in large quantities may cause bloating.

  • Daily 30 to 45-minute walks are beneficial for gut health.

Rebuilding Phase: Gradually Reintroducing Foods

  • Gradually reintroduce grains - starting with buckwheat, rye, spelt. Continue to avoid wheat completely!

  • Yeast extracts (live yeast fungi) have a probiotic effect, helping to regulate gut flora and contain B vitamins beneficial for skin and sugar digestion.

  • Prebiotic foods - such as artichokes, chicory, onions, Jerusalem artichokes, or dandelion (which also contain bitter substances) - can support the maintenance of a healthy gut flora.

  • Reintroduce sweets slowly: Opt for dark chocolate (at least 70% cocoa), spelt-oat cookies, date confectionery with almonds, and nuts.

 Expanded SIBO Management Approach

Beyond diet, managing SIBO may involve antibiotics, probiotics, and ongoing collaboration with healthcare professionals to tailor treatments to individual needs.

This article provides general information on the respective health topic and is not intended for self-diagnosis, treatment, or medication. It does not replace a visit to the doctor.

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