What You Need to Know if You Have IBS

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

7 Crucial Things You Need to Know if You Have IBS

About 10% to 15% of the population has Irritable Bowel Syndrome, or IBS. Yet, we know surprisingly little about this condition, including what causes it and how to treat it.

Even worse, many doctors don’t even take IBS seriously. They are quick to dismiss it as something “uncomfortable” but “not life threatening”. Many may even prescribe some laxatives or pills as a quick (but not long-term) solution.

Don’t get discouraged. It’s tough to lead a happy, productive life when you are constantly dealing with IBS! Luckily, there is hope for you and a life without IBS is possible.

As a first step, here are the seven most important things you need to know about your IBS.

1. Your Symptoms Are Serious

IBS creates a long list of potential symptoms, including abdominal pain, bloating, diarrhea, constipation, and nausea. The symptoms are like the warning lights on the dashboard of your car, telling you something is out of balance in your gut. Anytime your body experiences symptoms like these, it is a sign that something is wrong and you need to take action.

2. Treating Symptoms Isn’t the Same as Treating IBS

Do you leave the doctor’s office with a new prescription each time, for laxatives, fiber supplements, anti-spasmodics, anti-diarrheals, etc.? It might come as a surprise to you that these pharmaceuticals aren’t doing anything for your IBS. In 2009, there were 113.6 million prescriptions written for proton pump inhibitors (antacids).

Treating the symptoms of IBS isn’t the same as treating the cause of IBS. Unless you want to pop pills for the rest of your life, you’ve got to get to the root cause of your IBS.

3. It May Be Stress, but It Doesn’t Mean IBS Is in Your Head

When doctors say that IBS is caused or triggered by stress, they make it seem like IBS is a psychosomatic disease. Yes, stress may start with a reaction in your brain but it is not all in your head! When your body is under stress (whether from mental stressors like a traffic jam or physical stressors like lack of sleep), it causes negative effects throughout your entire body.

One of the negative effects of chronic stress is that it lowers the amount of stomach acid in your gut. You need stomach acid to digest food. Without enough stomach acid, you will have undigested food particles in your gut.

Bacteria will start to feed off of these, creating gas as a by-product (gas, bloating and flatulence, anyone?). The excess bacteria also causes severe inflammation that damages the lining of your gut, leading to leaky gut disease. So stop thinking of stress as something which is just in your head. Stress has real physical effects.

4. Stress Is Also a SYMPTOM of Gut Problems

You know that you need to reduce stress to reduce IBS symptoms. But did you know that gut problems can actually cause stress? We already know that stress causes physical changes in our gut (such as by lowering stomach acid levels and changing the bacterial composition of the gut). Think about it: when you feel stressed, you get pains in your gut. When you feel embarrassed, you get butterflies in your stomach.

But research now shows that it is a two-way street. Stress causes gut problems, and gut problems can cause stress. Changes to your gut flora can trigger a stress reaction in your body in what is called the gut-brain axis. So start thinking of stress as both as cause and a symptom of your gut problems.

5. Your IBS Might Actually Be SIBO

SIBO stands for Small Intestine Bacterial Overgrowth, a disease in which you have too much and/or the wrong type of bacteria in your small intestine. The excess bacteria cause all sorts of problems, including GI symptoms, malnutrition, and severe damage to the gut.

A lot of research has been done on the presence of SIBO in IBS patients and the results can’t be ignored. Upwards of 84% of IBS patients test positive for SIBO with a hydrogen breath test! Your IBS might actually be SIBO, a small intestine bacterial disease.

Treating SIBO has been shown to dramatically improve IBS in patients, which leads experts to think that many cases of IBS are really SIBO.

So why hasn’t your doctor told you about SIBO?

Keep in mind that it was only recently that medical researchers discovered how important the gut was to overall health. Crohn’s disease wasn’t described until the 1930s. IBS wasn’t recognized until the 1950s.

SIBO is even newer on the scene – only really getting attention in the early 2000s. If you’ve got IBS or other GI problems, then your doctor should have you tested for SIBO.

6. The Low FODMAP Diet Isn’t Perfect

Low FODMAP stands for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols. These are types of carbohydrates which ferment in the intestines and can cause GI symptoms.

The idea behind the Low FODMAP diet is that by removing fermentable carbs, you will reduce gas and reduce IBS symptoms.

So why does the Low FODMAP diet not work for all IBS patients? It probably has to do with the fact that many cases of IBS are really SIBO.

The Low FODMAP diet does not remove polysaccharide and disaccharide sources of carbs, such as many grains (including corn, quinoa and oats, among others), starch, starchy vegetables, and sucrose. These carbs are normally well absorbed, but with SIBO they aren’t absorbed well and bacteria can feed off of them and worsen the problem.

If your IBS is really caused by SIBO, then you will also need to remove these sources of carbs too. A better diet to follow for IBS and SIBO would be the SIBO diet, which incorporates not only low fodmap foods but principles from the specific carbohydrate diet, focusing on the most nutrient-dense foods that will aid in the gut healing process.

7. Probiotics May Make Symptoms Worse

Why do some people with IBS experience relief with probiotics, while probiotics make IBS worse for others? Again, this could be because so many cases of IBS are really misdiagnosed SIBO.

Probiotics are the healthy bacteria your gut needs, and they are recommended for both IBS and SIBO. However, many probiotics contain prebiotics, which are a type of fiber added as food for the probiotics to eat.

 “Bad” bacteria can also eat this fiber and then grow out of control. If your IBS is really SIBO, then prebiotics can make it worse.

With SIBO, you need to look for probiotics which do not contain prebiotics! Four of the best strains for IBS patients are Saccharomyces boulardii, Lactococcus lactis Rosell-1058, Bifidobacterium bifidum MIMBb75, and Bifidobacterium infantis 35624.

SIBO and IBS don’t have to be life sentences. With the right treatment, you’ll be feeling great in no time.

Watch this video – Best & Worst Foods to Eat with Irritable Bowel Syndrome (IBS) | Reduce Risk and Symptoms of IBS

Written by Hollywood Homestead

Author Bio:

Sylvie is a mother of three living in Southern Oregon. She and her husband each lost over 65 lbs with Paleo and continue to improve their family’s health with food and lifestyle tweaks. Sylvie is the author several ebooks including The Gelatin Secret. and The SIBO Solution.. When she’s not sharing recipes and health tips at Hollywood Homestead, you can find her mentoring entrepreneurs at Sylvie McCracken.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

DIY Soothing Turmeric Honey Cough Drops for Sore Throats

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Soothe your sore throat with these DIY Cough Drops!

If you’re prone to a sore, scratchy throat, look no further than these homemade cough drops. This home remedy is full of healing, anti-inflammatory ingredients like honey, lemon, turmeric and mint tea. Once these ingredients are brought to a boil and hardened in ice cube trays, they become the cough drops we all know and love!

To make these lemon mint cough drops, you will need a kitchen thermometer.

In order to create the syrup-like consistency we’re after, the ingredients need to heat to 300°F exactly. This may take anywhere from 10-25 minutes, depending on your stove. Be patient, and it will become bubbly and syrupy as it approaches the right temperature. Watch the temperature carefully, if the mixture gets too hot, it will burn!

Once the syrup reaches 300°F, you’ll need to work quickly to remove the syrup from the stove and transfer it to a glass measuring cup with a lip. This makes it easier for pouring the syrup into small ice cube trays. Alternatively, you can drop large spoonfuls of the syrup onto a baking sheet lined with parchment paper to set the drops.

Make sure you work quickly to transfer the syrup. Once it’s off the heat, it will begin to harden within a minute or two. If yours does harden, simply warm the mixture a bit to liquefy it again.

Your cough drops will set in the freezer after 10 minutes. Once they’re ready, pop them out of the ice cube tray and sprinkle on tapioca starch to prevent them from sticking. Store your lemon mint cough drops in the freezer, and enjoy them as a natural home remedy the next time you have a cold.

DIY Turmeric Honey Cough Drops for Sore Throats

Recipe by Megan Olson

Soothe your sore throat with these DIY Cough Drops!

Tools:

• Pot
• Thermometer
• Glass Measuring Cup
• Small Ice Cube Tray

Ingredients:

• 1 cup of water
• 1 organic peppermint tea bag
• 3/4 cup honey
• 1 t turmeric
• ¼ cup lemon juice
• optional: ¼ t mint extract

Instructions:

Boil the water with the peppermint tea bag in a small pot. Once boiling, reduce to low and simmer for 5 minutes.

Remove the tea bag and add the honey, turmeric, lemon juice and mint extract. Bring to a boil again.

Place a kitchen thermometer in the pot and continue boiling until it reaches 300°F. Depending on your stove, this can take anywhere from 10-25 minutes. Watch the thermometer carefully and do not let the temperature rise above 300°F as it will burn.

When the thermometer reaches 300°F, remove from the heat and immediately transfer the syrup to a glass measuring cup. You will need to work quickly because the mixture hardens fast.

Pour the mixture from the glass measuring cup into the 10 cavities of the ice cube tray. If you don’t have a small ice cube tray, drop 1 large spoonful of the mixture onto a baking sheet lined with parchment paper.

Place the cough drops in the freezer for 10 minutes to harden. Once they’re hardened, pop them out of the ice cube tray.

Cover the drops with tapioca starch to keep them from sticking together and store them in the freezer.

Watch this video – DIY Soothing Cough Drops – Natural Remedies for Sore Throat

Written by Megan Olson

Author Bio:

Megan is the author of the gluten free website, Skinny Fitalicious where she creates easy, low calorie recipes. Megan is also a nutrition practitioner specializing in weight loss. When she’s not in the kitchen or coaching clients, she’s in the gym teaching group fitness. To view more of her work, visit Skinny Fitalicious.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Revealing Here the 9 Amazing Health Benefits of Ginger

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

When it comes to superfoods, ginger ranks high on the list thanks to its powerful health benefits.

The plant’s flavor is anything but subtle. Many of us love to use this spice to add a nice zest to our home-cooked meals. But ginger’s incredible abilities to soothe everything from digestive problems to inflammation is the reason it deserves plenty of love on your spice rack.

What Is Ginger?

Ginger is a flowering plant from the family Zingiberaceae, which is native to the tropical rainforest in Southern Asia. People around the world have been using it for thousands of years, both for its culinary and medicinal benefits.

What most of us think of as ginger is actually the rhizome (stem) of the ginger plant, which runs underground. Depending on which kind of ginger you buy, the flesh can be yellow, white, or red. Fresh ginger is covered in a brownish skin.

Because ginger adds a pungent and distinct spice, it’s extremely popular in stir-fries and fruit and vegetable dishes.

Health Benefits of Ginger

Ginger is a delicious, all-natural spice that offers a great way to kick up the flavor in your Paleo foods.

But that’s not all: the health benefits of ginger are too numerous to ignore. Modern-day research is starting to catch up to ancient wisdom passed on through the ages, with some exciting results.

Here are some of the most incredible ways the health benefits of ginger can change your daily life:

1. Ginger Eases Nausea

Sailors have long used ginger root to fight seasickness, and with good reason. One study divided naval cadets (who were inexperienced with sailing in rough seas) into three different groups. The first received anti-nausea medicine, the second a placebo, and the third ginger root. The researchers found that the group who’d had ginger experienced fewer symptoms of nausea and vertigo than the placebo group.

Ginger doesn’t just work better than a placebo, either. A comprehensive review of six different studies concluded that ginger was “equally effective” as over-the-counter nausea remedies. So you get all the benefits – without the potential for negative side effects.

Ginger also has been shown to relieve morning sickness symptoms among pregnant women. One study found that it reduced feelings of nausea, although the frequency of vomiting remained the same. To be safe, make sure to get the green light from your doctor before adding ginger while pregnant.

Next time you’re driving up a mountain road, on a boat, or expecting a little one, consider ginger. You can chew a bit of the root, take capsules, or even make a simple tea by steeping a small root in a few cups of hot water. It only takes a gram or so to significantly reduce nausea symptoms.

2. Ginger Increases Insulin Sensitivity and Protects Against Diabetes

Research here is still in the early stages, but there’s evidence that ginger can actually increase insulin sensitivity and ease diabetes symptoms.

Most people following the typical American diet are insulin resistant, which is the gateway to chronic inflammation, weight gain, and all the other complications that come with it (metabolic syndrome, type 2 diabetes, etc.) Restoring insulin sensitivity is key!

One study of type 2 diabetics found that just two grams of ginger powder daily lowered the participants’ blood sugar by 12 percent. It also improved key markers for long-term blood sugar levels like HbA1c (glycated hemoglobin), resulting in a 10 percent reduction in just 12 weeks.

A 2006 study published in the Journal of Agricultural and Food Chemistry found that ginger can even protect against the serious complications of unmanaged diabetes, like diabetic retinopathy.

This study identified five ginger compounds that suppressed the build-up of sorbitol (a sugar alcohol) in red blood cells. The researchers even suggested that ginger has potential applications in anti-diabetes medications.

3. Ginger Lowers Inflammation

Ginger’s most remarkable compound, gingerol, has a potent anti-inflammatory effect.

That makes ginger a great choice if you’re experiencing pain in your joints, no matter the severity. Numerous studies found ginger effective even for people with osteoarthritis or rheumatoid arthritis, resulting in less pain and better mobility.

These benefits are long-term and very real. One year-long study of people with arthritis pain in the knees compared a control group to those taking ginger every day.

The ginger group reported much less subjective pain. But the circumference of the knees was also measured, and it began to drop in the ginger group by week 12! This offers an objective metric that ginger lessened the swelling.

Researchers are still working to understand just how ginger’s anti-inflammatory effect works. However, a 2005 study revealed a plausible explanation: ginger suppresses cytokines and chemokines, pro-inflammatory compounds produced within the lining of joints, joint cartilage, and immune cells.

4. Ginger Can Lower Cholesterol Levels

Poor cholesterol markers – high levels of LDL, low levels of HDL, and high triglycerides – put you at a greater risk of serious heart problems.

Ginger can help. A study published in the Saudi Medical Journal found that, in a clinical trial performed in heart clinics, people who took three grams of ginger capsules daily over a 45-day period significantly reduced their triglycerides, LDL, and other dangerous cholesterol markers.

A 2013 rat study found that when rats were given ginger extract for 30 days, their LDL, triglycerides, and total cholesterol levels decreased. Their HDL levels also increased, resulting in much improved cholesterol markers overall. This backs up an earlier Israeli study that found similar cholesterol-lowering effects and even less development of atherosclerotic lesions.

5. Ginger Prevents Bacterial and Fungal Infections

Ginger isn’t just a great spice to turn to when you’re nauseous and sick. It can keep you from getting sick in the first place! Its gingerol compounds lower your risk of multiple infections.

Just how good is ginger at strengthening your immune system?

A group of Nigerian researchers found that ginger was even more effective at killing Staphylococcus aureus (staph infections) and Streptococcus pyogenes than conventional antibiotics! This has important implications if you’re recovering in a hospital after an illness or surgical procedure, where bacterial infections are extremely common among the immune-compromised.

Ginger also promotes a cleaner, healthier mouth. It inhibits the growth of oral bacteria linked to gum diseases, like periodontitis and gingivitis.

Besides preventing bacterial infections, ginger has also been proven effective against fungal infections, like Candida albicans, and others resistant to antimicrobial treatments.

6. Ginger Relieves Heartburn, Ulcers, and Other Digestive Problems

Ginger’s anti-inflammatory effects can relax the muscles within your gut lining and help food move through your digestive system smoothly.

It works especially well for people with chronic indigestion, a condition where it takes people longer for their stomachs to empty into their small intestines.

Many researchers think that it’s this delayed emptying of the stomach that causes so many indigestion symptoms. One study found that just over one gram of ginger powder before a meal can speed up the stomach emptying process by 50 percent.

Two rat studies explain how this works. Researchers found that ginger improved bile secretion and stimulated trypsin and pancreatic amylase, both important enzymes for digestion. They said that regular consumption of ginger and other spices is an important part of healthy digestion.

If all that wasn’t enough, a 2007 study found ginger multiple times more effective than over-the-counter acid blockers (like Prevacid) in treating heartburn and ulcers.

7. Ginger Soothes Muscle Pain

If you exercise, you’re all too familiar with the soreness that comes later. It can be painful, and tough, to motivate yourself to stick with your routine if you’re already hurting.

Ginger helps. It all comes down to gingerol’s anti-inflammatory effects. Gingerol doesn’t just lessen the condition that results in pain (inflammation). It also works on the pain receptors themselves.

 Like when you eat peppers, the spicy taste of ginger burns for a second, but it ultimately relieves pain and creates other beneficial effects.

One study found that daily ginger supplementation for 11 days led to around a 25 percent reduction in muscle pain after exercises.

The results are promising, no doubt! But the key word here is daily. While ginger definitely eases muscle pain, it doesn’t happen right away. It’s best to have some ginger every day because you won’t notice the pain relief until 24 to 48 hours later.

8. Ginger Promotes a Healthy Mind

Inflammation and oxidative stress accelerate aging. That’s why many scientists believe it is largely responsible for Alzheimer’s disease and other cognitive issues.

Ginger fights inflammation and acts as an antioxidant, so it can help us maintain healthy cognitive function as we age.

One study examined ginger’s effect on middle-aged women and found that daily ginger supplements resulted improved working memory and reaction time.

Another study found that, in both normal rats and in rats with chemically-induced memory deficits, ginger extract improved performance on a novel object recognition test. There were improvements in learning and memory, as well as increased activity in the hippocampus – a portion of brain heavily involved in memory.

9. Ginger Clears Congestion

We’ve already touched on ginger’s incredible infection-fighting abilities. But if you still end up sick, you can rely on it for another reason. Ginger is a natural expectorant, which means it loosens up phlegm in your lungs and air passages and helps you cough it up.

It’s helpful for a host of respiratory issues. Columbia University researchers found that ginger helps relax the muscles surrounding your body’s airways, which can constrict and make breathing difficult for those with allergies or asthma.

Next time you’re dealing with stubborn chest congestion or a persistent cough, try whipping up some warm ginger and lemon tea and having it a few times a day. You’ll find yourself breathing easier in no time.

Watch this video – 10 Amazing Health Benefits of Ginger

The Bottom Line

Ginger is one of the most delicious and nutritious spices around. The more researchers study this incredible plant; the more benefits they seem to discover.

Find ways to make ginger a regular spice for your meals, and you’ll reap the rewards. Whether it’s fighting muscle pain, a stubborn cough, or even protecting your brain and heart, nature has offered us a powerful ally in our quest for health!

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

What is SIBO and 5 Ways to Heal SIBO

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How to Tell If You Have SIBO & 5 Ways to Fix It

SIBO – short for small intestinal bacterial overgrowth – can wreak havoc on a person’s health if its symptoms are ignored. 

A common but dangerous gut problem, SIBO is often misdiagnosed. Here is how to identify SIBO, what foods make the condition worse, and how to start healing.

What Is SIBO?

SIBO literally means “too much bacteria in the small intestine”. While good bacteria are a necessary part of a healthy gut, location matters. Most of our good bacteria should be found in the large intestine and colon, not the small intestine.

The small intestine is, however, the largest part of the digestive tract, where most of the digestion and absorption of nutrients takes place.

When SIBO happens, both digestion and absorption can be interrupted, particularly for nutrients like iron and other fat-soluble vitamins. Symptoms can range from bloating, gas, abdominal pain, diarrhea, or chronic constipation.

These symptoms occur when the bacteria of the small intestine feed on the nutrients that the small intestine is supposed to be sending into the bloodstream. The result is continued bacterial overgrowth where it shouldn’t happen.

When SIBO has been ongoing for a long time, it can actually result in weight loss because the bacteria are consuming too many nutrients and not enough are being absorbed, leading to malnutrition.

It can also lead to unexplained fatigue, aches and pains, and other chronic conditions that can be misdiagnosed in place of SIBO, like IBS (irritable bowel syndrome).

To recap, below are common symptoms of SIBO:

• Bloating
• Gas
• Abdominal pain
• Diarrhea
• Chronic constipation
• Fatigue
• Aches and pains
• Weight loss
• Malnutrition

While SIBO is more common than initially thought, how can it be differentiated from other gut health problems that produce similar symptoms? Leaky gut, IBS, Crohn’s disease, and ulcerative colitis are all diseases and disorders that impact the small intestine, large intestine, and colon, and which may all have some level of overlapping symptoms. Additionally, some patients may have multiple conditions.

SIBO is specifically diagnosed by lactulose breath testing, a method that takes six breath samples over the course of a few hours and analyzes what bacteria are present. In some cases, stool analysis and urine testing may also be done to confirm diagnosis or to get further information.

Bottom line: SIBO is a common condition that can cause overlapping symptoms with many other gastrointestinal disorders.

What Foods Make SIBO Worse/Better?

The bacteria in the small intestine thrive on certain kinds of undigested nutrients, and so in a diet that addresses SIBO, foods that specifically fuel bacterial growth should be avoided. These even include some Paleo foods:

• Starchy flours like arrowroot, tapioca, and cassava
• Starchy vegetables like jicama, parsnips, sweet potatoes, and white potatoes
• Grains
• Sugars, refined or natural
• Alcohol
• Caffeine
• Fermented foods (in some cases)
• Nuts and seeds

Foods that are supportive of symptom management are low in starch and also support gut health and balance.

• Bone broth
• Pastured meats
• Certain vegetables (cooked, low-starch like bok choy, green beans, and lettuces)
• Certain fruits (cooked, low-starch like blueberries, raspberries, and strawberries)

Of course, no one-size-fits-all diet will work; some may be able to tolerate more foods and others may require an even more restricted diet.

Some practitioners will prescribe an elemental diet, which is basically a pre-digested food plan that requires eating no solids for two or three weeks. This is typically a last resort, and is not appropriate for SIBO patients who are losing weight or who cannot keep weight on.

Bottom line: SIBO feeds off starches and sugars, but can be therapeutically addressed with quality low-starch foods that nourish the gut.

How to Treat SIBO

Once SIBO is diagnosed, there are a few common methods for treating it. Diet and lifestyle are important regardless of how SIBO is addressed, but in most cases antibiotics, probiotics, or antibacterial herbs will be used to reduce small intestinal bacteria, and then diet and lifestyle factors are used to prevent regrowth and to help normalize the gut.

Correcting SIBO is not something that happens overnight or in a 21-day program.

SIBO rebalancing can take up to a year or two, and often requires multiple courses of treatment to maintain the rebalanced bacterial structure. Diet and lifestyle help treatment to work, but in most cases, SIBO cannot be rebalanced by diet alone.

A common antibiotic used by many doctors is Rifaximin, which specifically targets the gastrointestinal tract and is not broad spectrum, and which reduces systemic effects of being on an antibiotic.

Other antibacterial and antimicrobial herbs or supplements can also be successful in treating SIBO. Different practitioners may have different approaches, or may tailor each protocol to the individual patient.

Common protocols may include peppermint oil that, when enteric-coated, is potently antibacterial and can help to kill of bacteria in the small intestine. Other successful antimicrobials can include berberine, oregano oil, garlic, thyme, and wormwood in various combinations.

Bottom line: SIBO is very treatable, but requires specific protocols to successfully address it.

5 Ways to Help Heal SIBO

The Paleo diet can easily be modified for SIBO, and that, along with lifestyle factors, can help to manage symptoms and prevent recurrence after treatment has ended.

Thoroughly Chew Food

Most people chew food a few times and then swallow, sending partially chewed food into the stomach, which requires more work from digestive juices to break foods down. A simple step that can easily become a learned habit is to chew food more thoroughly before swallowing. This is especially helpful for harder to digest foods like meats.

Eat Smaller Meals Slowly

Since digestion can be profoundly impacted, eating smaller portions can also help to ensure that complete digestion takes place.

The bacteria that flood the small intestine in SIBO thrive off of incompletely digested starches and carbs, so eating smaller meals gives digestive enzymes a greater chance to fully break down food before it enters the small intestine. Additionally, not rushing through meals can also ensure that food properly digests.

Take Digestive Enzymes

In people with gut issues, sometimes stomach acid is too low to ensure proper digestion. Boosting digestive ability with digestive enzymes or apple cider vinegar can help to further break down food and reduce SIBO symptoms and recurrences.

Avoid FODMAP Foods

FODMAPs (which stands for fermentable oligo-saccharides, disaccharides, mono-saccharides, and polyols) are foods that can feed the gut bacteria in the small intestine and prevent reversal of SIBO or cause symptoms to worsen.

A SIBO diet avoids these, which include foods like grains, onions, legumes, dairy products, sweeteners, and starchy fruits and vegetables.

This category can also include some fermented foods, and while those are typically associated with gut health, they can fuel the bacteria in the small intestine. These foods should therefore be avoided until the bacterial problem is dealt with and remission has occurred.

Eat Gut-Healing Foods

Foods that are great for helping to restore balance in the small intestine include bone broth, collagen, low-starch vegetables like lettuces, green beans, and bok choy, as well as berries. While the SIBO diet is initially limited, other foods can typically be reintroduced after a course or two of a treatment protocol.

So what does a day of eating Paleo for SIBO look like?

Here is an example of what a SIBO eater might consume in a day (note: keep in mind that each person’s individual plan would probably look a little different, since an important factor of eating for SIBO is customizing the plan to each person’s sensitivities and specific needs and conditions).

Meal 1: 12 ounces of bone broth + 2 egg yolks
Meal 2: 4 ounces of wild-caught salmon + 2 cups chard with ½ large carrot + 1 tablespoon olive oil with a pinch of sea salt
Meal 3: 4 ounces chicken + 3 beet slices + ½ cucumber
Meal 4: 4 ounces lamb + ½ cup butternut squash with ghee + sea salt + black pepper
Meal 5: 4 ounces turkey + 1 cup spinach with a dash of apple cider vinegar
Meal 6: 12 ounces bone broth + 2 egg yolks

Watch this video – How I Beat SIBO: My Journey to Health | Rebecca Coomes, The Healthy Gut

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook