Got SIBO (small intestinal bacterial overgrowth)? We’ve got answers. Here’s all you need to know about SIBO, plus 5 steps for treating SIBO naturally and a bonus 7-Day Meal Plan.

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SIBO: WHAT IS IT?

SIBO (small intestinal bacterial overgrowth) is a gut pathology characterized by the overgrowth and/or abnormal type of bacteria in the small intestine.

There are two primary presentations of SIBO bacteria in your gut, and an individual can actually have both types of bacterial overgrowth:

SIBO Bacteria Presentation #1: Characterized by the overgrowth of gram-positive (healthy) bacteria from upper respiratory tract and mouth microbiome
SIBO Bacteria Presentation #2: Characterized by the overgrowth of colonic/coliform bacteria (bacteria “backup” from your colon and/or gram-negative bacteria in your microbiome)

In turn, both SIBO bacteria overgrowth presentations end up leading to one of three SIBO types, including:

Hydrogen-based SIBO (most common symptoms: bloating, loose stools, IBS)
Methane-based SIBO (most common symptoms: constipation)
Hydrogen-sulfide SIBO (most common symptoms: rotting gas smell, nausea, diarrhea, bladder pain, ulcerative colitis)

Although your gut is home to trillions of bacteria (fact: you have more bacteria than human cells in your body), if you have too many bacteria (or more unhealthy bacteria in relation to healthy amounts of bacteria), this can wreak havoc on your health.

The overgrowth of bacteria end up competing with the normal process of how your gut should operate—as they disrupt the process of healthy digestion and consume many of the nutrients that you eat (instead of your body and cells that need them).

Additionally, SIBO bacteria can mimic a garbage landfill in your gut—taking up residence, fermenting and routine food in your small intestine, leading to the signs and symptoms associated with too much bacteria. Common signs and symptoms of SIBO include:

SIBO Signs & Symptoms

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Bloating
Constipation
Gas (burping, farting)
Carbohydrate, protein and/or fat malabsorption
Allergies
Pimples
Skin breakouts
Nutrient deficiencies (zinc, iron, B vitamins, magnesium, calcium)
Anemia
Brain fog

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Obsessive compulsive thinking
Blood sugar imbalances
Histamine intolerance
Inflammation (high cholesterol, high blood pressure)
Cardiovascular disease
Anxiety/depression
Autoimmune disease flares
Blood sugar imbalances (hypo/hyperglycemia)
Thyroid problems
Hormone imbalances
Unexplained weight loss or weight gain

Just to name a few. There is no system that imbalances in your gut microbiome don’t affect. The gut is connected to every single body system (Shreiner et al, 2016; Guinane & Cotter, 2013; Quigley, 2013).

SIBO: HOW DO YOU GET IT?

SIBO doesn’t happen overnight. Gut bacterial overgrowth can be an accumulation from multiple stressors or factors over the years that prevent the body’s normal digestive mechanics and protective mechanisms from operating as they should.

One of the leading causes of SIBO is impairment of intestinal motility and the migrating motor complex (MMC)—the system that propels food through your GI tract, sweeps out debris, aids in digestion, absorption and clearing toxins and wastes.

How does the migrating motor complex stop working efficiently?

One word: Stress.

Stress impacts your brain-gut connection—namely through your vagus nerve.

The Stress-SIBO Connection

Your brain and your gut are directly connected like a highway through the 10th cranial nerve—your vagus nerve. Your brain talks to your gut, and your gut talks to your brain. In fact, you have more brain cells in your gut than any other part of your nervous sytem, 90% of your serotonin and a majority of your dopamine (“feel good” brain chemicals) are produced in your gut, explaining why you get “butterflies” in your stomach if you feel nervous, or constipation and IBS puts you in a funky mood.

“Stress” goes beyond just feeling anxious over a work deadline—it includes both mental and physiological stressors that activate your “HPA Axis” (stress response system) and cortisol production—from marathon training, to high caffeine consumption, laxative overuse, frequent sugar binges and more.

Hence, if your brain or body are stressed, this sends messages to your gut through the vagus nerve to also be stressed, often resulting in gut microbiota imbalance, impaired digestion and decreased GI motility.

Some specific stressors and triggers that can cause SIBO:

Other SIBO Causes

Low stomach acid (“hypochlorhidria” induced by stress, eating on the go, not chewing your food well, poor quality foods)
Sluggish liver—your body’s master detoxifier
Congested gallbladder (creating bile “sludge” and indigestion) from a low-fat diet, excessive alcohol consumption or frequent eating out
Not drinking enough (clean) water
Imbalanced diets (long term low fat, low protein and/or low carb diets—impeding ideal digestion from nutrient synergy)
Lack of fiber (especially cooked veggies)
High sugar intake or alcohol consumption

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Coffee “dependence” (instant coffee is highly cross-contaminated with difficult-to-digest gluten proteins and mycotoxins)
Overtraining
Sedentary lifestyles
Birth control pill use
Long-term prescription medication use (including PPI and NSAID use)
Disordered eating and eating disorders
Pathogens from traveling abroad
Unmanaged IBS
Poor sleep hygiene (sleeping less than 6 hours; broken sleep)
Chronic mold exposure

For most people, it’s tough to pinpoint just one cause, and typically SIBO is attributed to multiple things.

SIBO: HOW DO I KNOW IF I HAVE IT?

To date, the most popular method for confirming whether or not you have SIBO is conducting an at-home SIBO Breath Test.

SIBO Breath Testing

There are two types of SIBO breath tests:

Lactulose SIBO Breath Test
Glucose SIBO Breath Test

How Testing Works

After eating a 24-hour prep diet (consisting primarily of low-sugar and low-starch: proteins, Jasmine white rice, broths), both tests entail you ingesting a substrate (either lactulose or glucose) right before the test and breathing into a bag through a tube every 30 minutes over the course of 2 to 3 hours in order to capture your exhaled breath containing hydrogen and methane gas.

If you do have SIBO, this substrate makes the SIBO “happy,” and concordantly test results will reveal a spike, or abnormal peak in methane or hydrogen gas levels during the test.

Interpreting SIBO Test Results

A sharp rise in hydrogen (greater than 20 ppm) or methane gas (over 10 ppm) within the first 90 minutes of the SIBO breath test indicates small intestine malabsorption of carbohydrate (including lactose, fructose, and/or sorbitol malabsorption) and, by default, points to SIBO—the overgrowth of bacteria in your upper GI impeding digestion.

Lactulose vs. Glucose Testing: Which One Should You Choose?

Although SIBO breath testing is the primary method of SIBO testing to date, unfortunately both Lactulose and Glucose Breath Testing are not 100% reliable (Khoshini et al, 2007; Enko et al, 2016). Here are 3 common problems with both tests:

Test Problem #1: High False Positives

Lactulose Breath Testing is the most popular in the blogosphere, BUT it is most often criticized in research due to its high rate of false positives (ie. Saying you have SIBO when you really don’t). For example, one study showed that upwards of 30 to 40% of patients without SIBO, but IBS, may yield a false positive on the test; while 10-15% of actual SIBO cases may go missing (Ghosahl & Srivastava, 2014). This primarily happens because some of the bugs consistently found in large quantities in SIBO patients have a limited capacity to eat lactulose—the test substrate used! (Sahota, Bramley, & Menzies, 1982). These bacteria include: Klebsiella spp., E. coli, mostBacteroides spp., Streptococcus spp., Veillonellaspp., and Neisseria spp.

Additionally, many test companies falsely report SIBO for hydrogen or methane levels detected past the now, widely accepted 90-minute test cut off. Meaning, if you have a spike in hydrogen or methane gas at 120 or 180 minutes, these labs say you have SIBO, when in actuality, they are detecting appropriate bacteria fermentation and gas release by the colon by that time in digestion. Note: Ideally, up to the 90-minute window is all that matters.

Test Problem #2: May Miss SIBO Throughout Small Bowel

On the flip side, Glucose Breath Testing is highly accurate in its ability to detect SIBO, but it is limited because, due to the rapid absorption of glucose itself. Glucose Breath Testing can only detect bacterial flora in the upper most part of the small intestine (the duodenum and proximal jejunum), potentially missing out on bacteria reaction after 20 to 30 minutes.

Test Problem #3: Testing Cannot Detect Hydrogen Sulfide

Additionally, BOTH lactulose and glucose breath testing cannot measure Hydrogen Sulfide based SIBO—and if you do have Hydrogen Sulfide based SIBO, this usually results in a “flat” line (Dr. Ruscio has an excellent podcast on Hydrogen Sulfide SIBO here).

The SIBO Test

Regardless of which test method you use, SIBO Breath Test results are also highly dependent on your personal test taking accuracy and precision—how well you follow test-taking instructions and adhere to the prep diet.

So which one should you choose?

Although neither test is perfect, due to its ability to better assess SIBO over the course of 90 to 120 minutes, Lactulose Breath Testing is still preferred by most clinicians—in conjunction with anecdotal clinical interpretation and other validity testing to confirm results, such as a comprehensive stool analysis, bloodwork (nutrient deficiencies), and/or organic acids testing.

Often times, if a patient presents with several SIBO signs and symptoms, some clinicians may choose to trial a 2 to 4 week antimicrobial herbal protocol with the patient to see how the patient responds and/or note if symptoms improves—such as malabsorption, GI distress, skin conditions, blood sugar and metabolism, and/or constipation.

That said, it’s important to recognize that NOT every patient who has IBS, bloating or constipation has SIBO. They may have colonic dysbiosis, SIFO, candida, mold overgrowth, low stomach acid or among many other underlying factors contributing to how they feel, and for this reason, working with a skilled clinician who also takes this into account is essential.

SIBO: WHAT TO DO ABOUT IT?

SIBO has become a mainstream, recognized diagnosis over the past several years in both conventional and functional medicine. However, despite the prevalence of SIBO, current SIBO treatment strategies are sparse and not highly effective.

Conventional Treatment

In the conventional medical model, the typical prescription for SIBO entails:

Rifaxamin for 14 days (an antibiotic to “kill” SIBO)
Low FODMAP diet recommendation—cutting out fermentable fibers found in a wide variety

Functional Medicine Treatment

A typical “functional” approach to SIBO includes:

Low FODMAP or SCD Diet (specific carbohydrate diet)
Antimicrobial herbs (supplements that “kill” SIBO, taken for 30 to 90 days)
Biofilm disruptors (supplements to penetrate bacterial bio-films)

Although both approaches have proven to work in the short term [fun fact: herbal protocols are actually just as effective if not more than antibiotic treatment (Chedid et al, 2014)], reoccurrence (return) of SIBO is also highly common.

Why does SIBO return!?

Problems with SIBO Treatment

A few common problems I see happen in both the conventional and functional treatments—often leading back to recurrence— of SIBO include:

SIBO Treatment Problem #1: Restrictive Diets Disrupt the Gut Microbiome

Long term restrictive diets—specifically low in dietary fiber—can further cause dysbiosis (bacteria imbalances) in the long run. Despite the popularity of the SCD lifestyle and even low FODMAP diet, these diets primarily only mitigate and band-aid symptoms of gas, bloating, loose stools, and constipation during SIBO—not necessarily “heal” or eradicate SIBO (at least according to current science). Often times once folks add carbs back in, their symptoms return. For this reason, once SIBO treatment has commenced (with antimicrobial herbs and supplements), gradually adding in a little bit of fiber, as tolerated, can be a good thing—along with plenty of variety in the diet (not just eating the same 5 to 10 foods).

SIBO Treatment Problem #2: Carbs Are Not the Only Enemy

Carb fear is rampant in anti-SIBO and anti-candida diets. However, did you know that SIBO bacteria can also putrefy (similar to ferment) proteins and that candida and yeasts—like SIFO—can feed on ketone bodies from high fat diets? For example, high growth of Bacteroides and E. Coli bacteria species (commonly seen in SIBO) is a byproduct of high protein and high fat diets. Balanced eating is king for SIBO—not demonizing a food group.

SIBO Treatment Problem #3: Protocols Fail to Give You Followup Steps

Just 14 to 30 days of antibiotics or antimicrobials then….nothing at all, often lead people right back to where they started (SIBO) not long after starting their protocol. To effectively treat SIBO, clinically, I find that typically 30 to 60 days of natural antimicrobial herbs, followed by a focus on rebuilding a healthy gut microbiome through probiotics and prebiotics is necessary to reshape a new gut.

SIBO Treatment Problem #4: Too Much Focus on Killing

“Kill the pathogens!” Is a common battle cry of SIBO sufferers. However, in doing so, they miss out on what really defines a healthy, happy gut: A diverse gut microbiota with 90% of gut bacteria located in the colon (large intestine). In other words: bacteria is not a bad thing. We just want more of it down low than up top. To aid in re-shifting the biome, a quality probiotic and even prebiotics (like partially hydrolyzed guar gum and vegetables) are fundamental during SIBO treatment.

SIBO Treatment Problem #5: Ignoring the Root Causes of SIBO

SIBO is not actually always diagnosis. More often than not, it is a symptom—a sign of something else going on “under the hood.” Many clinicians focus heavily on eradicating and treating SIBO, while neglecting to explore the real reasons how and why SIBO developed in the first place. Some of the top essential root causes that must be addressed:

Low stomach acid and digestive enzyme production
Sluggish liver and gallbladder function
Mold overgrowth and exposure
Stress—if you continue to under-sleep, under-eat, overtrain, disrupt your circadian rhythms, not eat veggies, drink lots of alcohol or coffee, etc., SIBO may remain

5 STEPS FOR TREATING SIBO NATURALLY

If you are wanting a holistic approach to treating SIBO, here are 5 essentials steps for treating SIBO naturally:

SIBO Treatment Step #1: Reshape Your Gut with Food

Let food be thy medicine— above all emphasizing balanced diet, inclusive to nutrient-dense, whole foods and fat, fiber and protein at each meal.

Remember: a thriving, healthy microbiome needs an abundant, diverse diet—this will help you “rebuild” a healthier bacteria profile in your lower GI, where you want the majority of your gut bacteria anyways.

In my practice, I coach my clients to eat with an “abundance” or “least restrictive as possible” mindset when it comes to food and a “SIBO diet”—continually asking this question: How does this food make me feel?Even “healthy foods.”

For example: Before my own SIBO journey, I was a sweet potato fanatic—I used to eat them at least one to two times per day….until I developed SIBO as a result of living in a home with mold overgrowth. At the time, I also became intolerant of the healthy sweet potatoes I was eating every day (hello bloating, constipation, diarrhea) It wasn’t because sweet potatoes were necessarily a bad thing, but when I SIBO, certain bacteria residing in my gut loved fermenting sweet potatoes and I developed carbohydrate malabsorption. However, there were other carbohydrates (commonly “off limits” according to Dr. Google)—like fingerling white potatoes, cooked and cooled rice, and green tipped bananas that I actually tolerated just fine.

A lot of Dr. Google and blogosphere advice will tell you to avoid carbs completely, go on a ketogenic diet or irradiate FODMAPS (like potatoes, fruits, broccoli, Brussels sprouts)—during SIBO treatment in order to “starve” the bacteria. However, not all foods (or carbs) for that matter are innately bad.

In fact, when you are treating SIBO, it can actually be beneficial to eat some real-food based carbohydrates (starchy tubers and fruits) in order to “bring out” the gut bacteria that may be lying dormant in order for your antimicrobial treatment supplements and herbs to work and cleanse them in the first place. What this may look like? A serving of berries or half a large green tipped banana with breakfast, some butternut squash or roasted carrots with lunch, and a small sweet potato or some Jasmine white rice with dinner. Real food carbs are not a bad thing—but you must ultimately judge how you feel (i.e. your gut symptoms and body symptoms). See your 7-day sample SIBO meal plan—below—for some inspiration.

The moral of the story: Instead of looking to “Good” and “Bad” food lists for SIBO, look to your body and ask: How does this food make me feel? If certain SIBO gut bacteria enjoy feasting on them too, then they will let you know about it.

Common SIBO Food Triggers*

*No whole, real food is innately “bad.” Instead, simply be aware of how food makes you feel; often times the bigger “trigger” is really about the load (a little serving vs. a big serving)

Beans
Gluten & Wheat
Fructose (fruit)
Kombucha
Lactose (Dairy)
Large servings of starchy tubers (sweet potatoes, plantains, cassava)
Large servings of high FODMAP veggies (particularly garlic and onion)
Nightshade spices (chili powder, paprika, curry, etc.)
Processed/packaged foods (even “vegan”, “paleo” and “keto” in high amounts)
Sugar/most artificial sweeteners (stevia, monk fruit better tolerated)

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Top Anti-Inflammatory Gut Loving Foods

Proteins, fats and fiber will get you far with foods that are easily digested

Avocado
Coconut/coconut butter
Cooked (vs. raw) veggies, especially dark leafy greens (cooked) and soluble fibers (squashes, broccoli, turnip, carrots, peas)
Cooked and cooled prebiotic fibers (red skin and fingerling potatoes; rice—especially white Jasmine, gluten free steel cut oats)
Ghee
Ginger/ginger tea
Extra virgin olive oil
Flax/flaxseed
Fresh herbs and spices (thyme, sage, marjoram, turmeric, basil, oregano)
Meat broth (bone broth as well; although high histamines may make you feel constipated)
Olives
Kefir/coconut kefir
Pastured meats and wild-caught fatty fish
Raw nuts/nutbutters and seedbutters

But what if I feel bloated or not hungry, no matter how healthy I eat?!

Good question! Give it time. Focus on SIBO Treatment Step #2 (below) as well as consider substituting 1 of your 3 meals per day with a “simple sip”, broth or smoothie based meal instead of food to support slowed motility as your body heals. You still want to make sure you are eating enough (to prevent further stress on your body), but you can easily incorporate plenty of nutrients into a smoothie, soup or stew (see the 7-day sample SIBO meal plan below).

SIBO Treatment Step #2: Boost Digestion Mechanics

“Digestion Mechanics” is code for the essentials of digestion that make digestion actually work—namely:

Digestive Mechanics

Stomach acid production
Digestive enzyme production
Liver detoxification

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Gallbladder function
GI Motility

If these mechanics are off, then of course you are at risk for developing SIBO because food is not properly absorbed or propelled through your GI tract—inhibiting your migrating motor complex. A few easy things you can do to help push things along include:

Kick Bloating & Gas: While addressing the underlying digestion mechanisms, Atrantil can be effective if you experience alot of gas and bloating with your SIBO.
Boost Stomach Acid: Chew your food really well; Add 1 tbsp apple cider vinegar (ACV) to 4 to 8 oz of water and consume with meals; take 1 HCL tablet with meals if ACV does not help.
Boost Cellular Nutrient Absorption: Essential minerals (magnesium, sodium, potassium) aid in actually benefiting from foods and supplements.
Boost Enzyme Production: Take 1-2 digestive enzymes with meals
Boost Liver Health: Sip 1 cup dandelion or Detox tea/day; use digestive bitters with meals; drink celery juice or wheatgrass juice, away from food
Boost Gallbladder Health: If you don’t have a gallbladder, take ox bile with meals; if you do have a gallbladder, try Beta TCP (taurine, beets, vitamin C) for extra gallbladder support, and of course, eat “cholagogue” rich foods to prevent congested bile (fenugreek, celery, cucumber, apple, artichoke, ginger, cinnamon, turmeric, bitter greens)
Boost GI Motility: Peppermint oil capsules, digestive bitters , ginger (500 mg/3x per day) in tea or tincture form, and for some, 5HTP supplements like MotilPro can be beneficial for aiding in digestive flow.

SIBO Treatment Step #3: Use Broad Spectrum Antimicrobial Herbs

Antimicrobials are herbs medicinals that help reshape the small intestine and clean sweep out some of the SIBO overgrowth. Top studied herbs effective against commonly overgrown SIBO bacteria include:

Punica granatum (fruit rind)
Allium sativum
Origanum vulgareoil and infusion
Thymus vulgaris oil
Syzygium aromaticum oil

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Berberine
Plantagomajor
Tea polyphenols
Coptischinensis

Sources: Lee et al, 2006; Filocamoet al, 2012; Nzeakoet al, 2006; Egharevbaet al, 2010; Lee et al, 2006; Uguret al, 2000; Sharma et al, 2009; Sharifaet al, 2008; Kumar and Berwal, 1998; Nzeakoet al, 2006; Bialonskaet al, 2009) Lee et al, 2006; Dorman and Deans, 2000; Wang et al, 2009; Hersch-Martinez et al, 2005.

My most recommended “broad spectrum” antimicrobial herbal supplement is GI Synergy by Apex Energetics.

SIBO Treatment Step #4: Probiotic & Prebiotic Up

Contrary to popular belief, probiotics and pre-biotics are not contraindicated in SIBO treatment, and can actually play an important role throughout treatment in not only building up the colonic biome, but also eradicating SIBO itself.

Prebiotic Benefits

One study in individuals treated with Rifaximin antibiotics alone and another group treated lactulose (a pre-biotic) saw an 85% eradication rate of SIBO in the pre-biotic group compared to only 20% SIBO eradication in the antibiotic/non-prebiotic group (Zhang et al, 2003). Lactulose as a prebiotic also decreased serum endotoxin levels, sped up bowel transit time and GI motility, and healed leaky gut. Similar results occurred with partially hydrolyzed guar gum—where 87% of patients who took the prebiotic + Rifaximin reversed SIBO, compared to only 62% on Rifaximin alone (Furnariet al, 2010). Lastly, GOS supplementation (another prebiotic), dosed at 5 grams, twice per day for 21 days—with no other interventions—shows between a 45 to 65% reduction in hydrogen gas (Bouhniket al., 1997).

As mentioned in Step #1, prebiotic fibers can invite SIBO bacteria “out to play” in order to let your antimicrobial herbs work more effectively.

Top Picks: SunFiber, Galactommune, Lactulose

Recommended Dose: Start low and go slow. 1-2 tsp/day; working up to 1 scoop if tolerated

Probiotic Benefits

Quality probiotics also aid in SIBO treatment in several ways, including:

Stimulate the migrating motor complex
Have selective anti-bacterial actions (to rebalance the gut)
Reduce gut tissue sensitivity and intestinal inflammation
Aid in healing leaky gut
Boost secretary IgA production (less inflammation)

Specifically, the strains Lactobacillus casei, Lactobacillus plantarum, Streptococcus faecalis, and Bifidobacterium brevis helped 82% of patients with SIBO experience clinical improvement of SIBO symptoms in just 5 days, compared to 52% in an antibiotic group (Soiferetal, 2010).

Saccharomyces cerevisiae var boulardii decreased breath hydrogen concentrations and significantly decreased the frequency and intensity of gut symptoms (Gouletand Joly, 2010).

And just 30 days of treatment with the probiotic Bacillus clausii resulted in normalization on Glucose Breath Testing for nearly 50% of SIBO patients (Gabrielliet al, 2009); while 64% of patients who took Lactobacillus casei Shirota reversed their “positive SIBO” results on lactulose breath testing Barrettetal, 2008).

Top Picks:

Seed Probiotic (best for both constipation and loose stools);
Just Thrive Probiotic (best for both constipation and loose stools);
Megaspore Probiotic + RestorFlora (best for loose stools);
Miyarisan (best for leaky gut, inflammation and loose stools) Recommended Dose:1-2 doses/day of probiotic with meals (mix It up)

SIBO Treatment Step #5: Boost Your Immune System

80% of your immune system is housed and produced in your gut. Specifically, gut bacteria help produce IgA to generate non-inflammatory immune protection.Hence, if you have SIBO, how well do you think your immune system is functioning? Not great.

Gut bacteria analysis in mice with no adaptive immune systems reveal profound alterations in their gut bacteria composition; Moreover, it is observed that the restoration of normal IgA levels in immune deficient mice is sufficient to restore a normal microbiota composition. Translation: a strong immune system positively changes the gut (Dolle et al, 2016).

This is why skin breakouts, allergies, mold illness, autoimmune flares, histamine intolerance and die-off reactions are common in those with SIBO. In fact, several studies have demonstrated increased concentrations of activated mast cells, inflammatory cytokines and T-cells in patients with IBS and SIBO compared with controls (Weinstock et al, 2019; Ringel & Maharshak, 2013). Some studies have also demonstrated an increase in activated mast cells in biopsies from specific regions of the small intestine, but not from other regions (e.g., ascending colon, descending colon, rectum) Other studies have reported elevated levels of histamine release in patients with IBS and/or SIBO compared with controls–an “immune cascade.”

Interestingly, activated mast cells have been found to be in close proximity to enteric nerves and correlated with abdominal pain, bloating and discomfort (Barbara et al, 2004). And elevated levels of pro-inflammatory cytokines may affect the brain-gut axis, further driving inflammation, stress and non-gut related symptomology often noted in SIBO, including hormone imbalances, skin problems and anxiety (Ringel & Maharshak, 2013).

Ultimately, to prevent overgrowth of bacteria as well as prohibit pathogens from colonizing and causing infections, you (the host) must maintain intestinal homeostasis via your immune system.

During SIBO treatment, supporting your immune system in your defense against pathogens can help mitigate “die off reactions”, decrease histamine intolerance to foods and supplements, and boost your body’s overall recovery while you clean up shop in your gut microbiome. In clinical practice, I often find, the more we support the system that helps defend against pathogens and build immune resilience, the better my clients feel overall.

A few key supports that may be effective for immune support include:

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Elderberry Syrup
Liposomal Curcumin
Liposomal Glutathione
Natural Antihistamine (taken with meals if you have histamine intolerance)
Vitamin C
Vitamin D (if deficient)

Bonus: SIBO Treatment Step #6: Just Breathe

Challenge: Pause, set a timer, and count the number of breaths you take in 1 minute.

Go!…Time’s up. What did ya get?

If you’re like my patient Jessica* (*patient name changed): “40 breaths.” Jessica was at the end of her rope—so over SIBO treatment after 2 years of fighting it, off and on.

Me: “How many breaths did you take?!”

Jessica: “40.”

Me: “No wonder your SIBO is not going away.”

Jessica: “Why won’t it go away? Nothing helps!”

Me: “I think stress is holding you back.”

Jessica: “I’m not stressed!”

Newsflash: Your body doesn’t know the difference in running from a bear versus “I am hyperventilating while sitting at my desk…eating lunch…or working out.” It sees all sources of stress the same. And when you take more than 5-7 deep breaths per minute (parasympathetic, “rest and digest” state), you send stress signals to your body (and your gut) that scream, “I’m stressed out!!!”

“Just breathing” involves not only taking deeper breaths during the day, but also actively seeking to destress your body, mind and lifestyle in order to allow anti-inflammatory healing go to work.

Stress Less Tactics: Examples

Sleep 7-8 hours per night in a pitch black, cool room (68 degrees or below)
Ditch blue light on screens at night—use blue blocking glasses, apps and shut off screens completely
Carve out a “recess” time in your daily schedule
Opt for organic foods as much as possible
Hydrate—flush your system with half your bodyweight in ounces of water per day, plus lemon and sea salt in one to two glasses

7 DAY SIBO HEALING MEAL PLAN

Let food (and a diverse diet) be thy medicine.

DAY 1

Breakfast

Pastured eggs, scrambled in 1 tbsp ghee
Chard, mushrooms, broccoli
1/2 avocado
2 slices organic turkey bacon

Lunch

Chicken salad collard green wrap with avocado mayo
Roasted carrot fries
Fermented pickles

Dinner

Spaghetti squash with ground turkey and basil avocado pesto
Broccoli drizzled with olive oil

Snack

Raw macadamia nuts

DAY 2

Breakfast

Smoothie: almond milk, protein powder, 1/2 green banana, kale, MCT oil, sunflower seed butter

Lunch

Mixed greens, wild caught sardines, olive, oil & vinegar, cucumbers, sun-dried tomatoes

Dinner

Grassfed beef burger patty with avocado
Rutabaga fries in olive oil & sea salt
Sautéed kale

Snack

Turkey jerky

DAY 3

Breakfast

Grass-fed plain greek yogurt (or coconut yogurt), collagen peptides, pumpkin seeds, chopped green apples, cinnamon, vanilla extract or stevia drops

Lunch

Bone broth soup with shredded chicken and veggies
Coconut flour cornbread muffin with ghee

Dinner

Wild caught salmon
Cauliflower mash
Sautéed rainbow chard

Snack

Green juice

DAY 4

Breakfast

Chicken sausage
Chard in ghee
Avocado

Lunch

Coconut flour tortilla
Roasted turkey
Sprouts, chopped cucumber pickles, tomatoes
Avocado mayo

Dinner

Crispy chicken thighs
Cooked and cooled fingerling potatoes
Broccoli

Snack

Kefir with blueberries

DAY 5

Breakfast

Smoothie: almond milk, protein powder, 1/2 green banana, kale, MCT oil, sunflower seed butter

Lunch

Leftover chicken thighs
Mixed greens
Roasted butternut squash
Broccoli
Paleo Cesar dressing

Dinner

Turkey meatballs
Zucchini noodles with olive oil & sea salt
Roasted carrots

Snack

Wheatgrass juice

DAY 6

Breakfast

Turkey sausage
Veggie hash: Chard, leftover butternut squash, mushrooms in ghee

Lunch

Mixed greens with leftover meatballs, roasted carrots and zucchini, olives, paleo Cesar dressing

Dinner

Cauliflower crust chicken pizza with broccoli, greens, yellow squash and coconut flakes

Snack

Apple + sunflower seed butter

DAY 7

Breakfast

Hardboiled eggs
Organic turkey bacon
Sautéed summer squash in olive oil

Lunch

Wild caught tuna with avocado mayo in romaine lettuce wrap
Flax crackers
Broccoli

Dinner

Herb crusted chicken
Cooked and cooled sweet potato
Sautéed kale

Snack

Coconut yogurt

SIBO SUPPORT

Overhwlemed? Don’t go it alone. Treating and healing from SIBO is not easy. If you want to get to the root of your gut “issues” or want a custom nutrition and custom supplement plan made just for you, contact Dr. Lauryn today and let’s help you love your gut.