SIBO is an increasingly common problem for modern people. This is even more so because the diets of most people are rich in sugars and highly processed foods, while the condition of the body (inflammation, intestinal and digestive issues) leaves much to be desired. This concerns many aspects that make up a lifestyle.
SIBO – how to act for the body's benefit?
SIBO, or small intestinal bacterial overgrowth, is a problem affecting an increasing number of people – both physically active people and those who do not exercise. The first step is to identify the problem and its cause. You have already read about the diagnosis of SIBO, so you have the relevant information to start taking action.
The approach to SIBO can be very different, depending on the body's condition and the underlying cause of the problem. Nevertheless, diet is an absolute foundation for improving health as well as the comfort and quality of life of people struggling with excessive bacterial overgrowth in the small intestine. A common measure is to introduce certain restrictions into everyday eating. Some time ago, there was talk of high-fat diets and the role of fats in alleviating SIBO. If we reduce our intake of carbohydrates to a minimum, harmful bacteria will not have any food, right?
Well, not quite. A better solution seems to be eliminating fermentable products that could serve as food for harmful bacteria. However, this is not as simple as it may seem, because they are also able to feed on fats (and/or bile).
Even so, it is no surprise that in the context of SIBO, the so-called FODMAP diet is often mentioned. Specifically, this involves eliminating / limiting products classified in this group. FODMAPs are essentially a group of products with a high content of fermentable compounds. These include fructose (including fructans), lactose, polyols, and galactose.
However, it should be remembered that everyone is different, has a different body, and the disease may run a different course in each person. This also applies to the occurrence of symptoms and the degree of their severity. For this reason, the allowed amounts of specific products may differ depending on the person. The FODMAP diet is also very often used in irritable bowel syndrome,
Taking the above information into account, a high-fat diet in SIBO seems logical and sensible. Nevertheless, it will not always be a good option. The fact is that eliminating symptoms also improves the quality of life of people affected by SIBO, although it may cause some problems. Above all, the diet should be adjusted appropriately so as not to deplete the body over time, and to continuously supply it with the necessary nutrients.
In people following a low FODMAP diet, a clear improvement was noted in terms of symptoms accompanying SIBO. It is worth bearing in mind that symptoms most often returned when prohibited products were reintroduced.
Among the most common and standard methods aimed at combating SIBO is antibiotic therapy. Although it is true that the use of antibiotics is not beneficial for the overall condition of the intestines, in SIBO it seemed to be helpful (at least in some people). On the other hand, that help was usually short-lived. An antibiotic may get rid of the bacteria harmful to us, but the symptoms will most likely return after some time, because the problem is caused by the reason for and method of colonisation of the small intestine. If we do not block the bacteria's path, then eliminating them will not bring lasting results, right?
SIBO and methylation
We speak of methylation when a methyl group from one compound attaches to another, while at the same time affecting its properties. It is related to genes and specific proteins, affecting their expression and functions. Efficient methylation is associated, among other things, with the detoxification process, the production of antioxidants (e.g. glutathione or Q10), the reduction of inflammation, and properly functioning cells of the immune system.
Some studies confirm that methylation processes may affect the condition of our intestines and also play an important role. Researchers most often refer to the beneficial role of methylation in the context of bile production and transport, as bile stasis can lead to faster development of excessive bacterial overgrowth in the small intestine. Proper methylation promotes adequate bile production.
SIBO and probiotics
The fact is that there have been reports of no improvement or even worsening of SIBO symptoms in people taking probiotics. It is therefore no surprise that many of you may wonder whether probiotic therapy is really a good step in small intestinal bacterial overgrowth.
On the other hand, let us recall what we said above: every body is different, and the disease may run somewhat differently in each person. In addition, a large number of studies and meta-analyses confirm that properly selected probiotic therapy reduces the risk of SIBO and significantly increases the ability to eliminate harmful bacteria from the small intestine. Probiotics may also alleviate some symptoms in people struggling with the problem.
While
there is no denying that probiotics have a beneficial effect on the intestines, and therefore on the whole body, they may help in SIBO, although this should be a targeted therapy.
Interestingly, people taking probiotics were also found to have a lower concentration of hydrogen in exhaled air, which indicates less severe SIBO.
What may help and what should you pay attention to?
- reducing exposure to stress (lower stress levels),
- maintaining a balance between pro-oxidative and antioxidant processes (using antioxidants),
- eliminating PPIs, NSAIDs,
- ensuring efficient methylation,
- an appropriate diet (e.g. limiting fermentable ingredients),
- reducing inflammation.
It is worth knowing that lactoferrin, one of the more valuable components of colostrum, which has a beneficial effect on the condition of the intestines and various digestive complaints, also works well in SIBO. In turn, if our methylation is failing, TMG supplementation may be a good idea. It is also worth reaching for sodium butyrate to improve the condition of the intestines and relieve symptoms.
Besides the low FODMAP diet, there are also other dietary systems considered helpful in small intestinal bacterial overgrowth. Namely, the BiPhasic Diet, Specific SIBO Diet or, for example, GASP.
It is said that due to the correlation between SIBO and irritable bowel syndrome, an additional
supplementation with vitamin D3 and K2 (MK7) will be a good option. In people with the aforementioned conditions, lower expression of the vitamin D receptor is observed, and consequently low vitamin D levels.
How have you dealt with the problem? Or are you still fighting it? Remember to get tested and to get a proper diagnosis - IBS is not SIBO, even though they are often related and therefore also confused (misdiagnosed).
