Recurring SIBO? 5 Mistakes You May Be Making

Dealing with recurring SIBO? Here are 5 mistakes you might be overlooking.

  1. You’re stressed out – It’s no secret that mental and emotional stress have an impact on physical health. What’s fascinating is that stress can even affect the microbes living in your gut. For example, stress hormones can interfere with digestion, reducing stomach acid and inhibiting the wave-like motion of the intestines. The end result? Microbes that grow where they’re not supposed to. To make matters worse, stress is pro-inflammatory and weakens your immune system. This means that if you’re stressed out, your SIBO treatment might not be working. And chances are higher that you’re more likely to be faced with an infection, along with another round of antibiotics.
  2. You’re eating a bunch of processed carbs – You don’t have to stick to a rigid SIBO diet forever. But if your SIBO treatment isn’t working, or has stopped working, check in with your diet. Are you snacking on processed foods? Have refined carbs wiggled their way back into your diet?
  3. You’re not taking probiotics – With too many microbes in your small intestine, why would you even dream of taking more? Well, as nutritionist Angela Pifer explains, in most cases of SIBO, probiotics are not the sort to cause trouble. In fact, they’re the sort to do good things like: reduce inflammation, maintain a healthy gut pH, battle it out with the “bad guys”, and repopulate your colon with healthy tribes of microbes after antibiotic therapy.
  4. Your stomach acid needs some muscle – By muscle, we mean the very thing that enables your stomach acid to do its job – a low pH. If your stomach acid is too alkaline, it has a hard time breaking down food and killing stray, pathogenic bugs that might find their way into your gut. The problem with undigested food is that it’s fodder for microbes. And when microbes eat, they produce gas and painful cramps – ouch! Beef up your stomach acid and your SIBO treatment by: getting rid of any antacids you’re taking, chewing your food well, taking a moment to relax before sitting down to eat, and sipping on a glass of water with 1 tablespoon of apple cider vinegar before your meal – some folks swear by this!
  5. Your intestines are injured –  In the case of recurring SIBO, oftentimes the intestines have lost their ability to fully sweep away bacteria and food particles. Leaving said bacteria and food particles to ferment and grow in the small intestine. This sweeping motion is part of your migrating motor complex (MMC). You can help out your MMC and your current SIBO treatment by following these tips: avoid snacking or eating too often (this gives your intestines plenty of time to flush out food), get enough sleep – nighttime is when your MMC really shines, and take a supplement that stimulates movement.

 

Courtesy of: http://holisticsquid.com/sibo-treatment-hacks/

SIBO Friendly Soup Recipes

African Peanut Soup

http://sibodietrecipes.com/african-peanut-soup/

INGREDIENTS

  • 2 boneless skinless chicken breasts
  • 5 tbsp garlic infused oil
  • 2 tbsp coconut oil
  • 3 tbsp coconut aminos
  • 1 tbsp minced fresh ginger
  • ¼ tsp red pepper flakes
  • 3 tsp salt
  • ¼ cup lemon
  • 2 squash
  • ½ lb green beans cut into bite sized pieces
  • 2 lg diced heirloom tomatoes – 4 cups (can use canned tomatoes)
  • 1 cup chunky peanut butter
  • 2 cups water
  • 1 cup lactose free yogurt of choice
  • 6 chard leaves slivered

INSTRUCTIONS

Put 2 small chicken breasts in a pot with water and boil for about 10 min, strain and use fingers to pull apart and shred. While chicken is boiling…

Cut squash into small cubes with skin on.

Add coconut oil & garlic oil to a large pot on med-high heat and sauté squash for 5-7 min.

Add minced ginger and sauté for a few minutes.

Add diced tomato sauté 7 min.

Add green beans sauté a few more minutes.

Add in rest of the ingredients except for chard and chicken.

Let it simmer and thicken for 20 min, stirring occasionally.

Add shredded chicken and let cook for a few more minutes (more if the chicken didn’t cook all the way through from boiling it.)

Add shredded chard.

Turn off and let cool to eating temperature.

*Soup typically gets better the longer it sits because the flavors seem to meld and get stronger so it can be better served the next day!

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Southwest Shredded Beef and Vegetable Stew

http://sibodietrecipes.com/southwest-shredded-beef-and-vegetable-stew/

INGREDIENTS

Chuck Roast:

  • 2lb Chuck Roast
  • ½ tsp salt
  • ¼ cup white wine
  • Black Pepper
  • Italian Seasoning blend

Veggies:

  • 3 tbsp garlic infused oil
  • 3 carrots- (I cut carrots lengthwise into quarters and then width-wise so you have nice small little triangles)
  • ¼ cabbage- chopped
  • 1 bunch kale
  • 2 peppers- chopped
  • 1 jalapeno- minced (add more if you like it spicy, with just one it adds flavor but does not make it spicy)
  • ⅓ lb green beans- cut in thirds
  • 1 zucchini- cut same as the carrots
  • ½ tsp thyme
  • ¼ tsp marjoram
  • ½ tsp coriander
  • ¼ tsp paprika
  • 1 tsp oregano
  • 2 tsp salt
  • ¼ tsp red pepper flakes
  • 6 cups water
  • 1 ½ lemons squeezed

*optional Parmesan cheese as a topper

INSTRUCTIONS

Day 1:

Season both sides of chuck roast and put it in a crock pot with white wine.

Set crock pot on low and leave roast for 10-12 hours.

Remove roast and save juices from crock pot, putting them in a Tupperware and leaving it in the fridge a few hours or until the fat settles to the top and hardens (you will use this later as grease to sauté veggies.)

Day 2:

Using a large pot, heat to med-high heat.

Skim hardened fat off of stored crock pot juices (but don’t toss juices underneath, set these aside) and add to pot along with chopped carrots and sauté for 5 min.

Add minced jalapeno sauté another 5 min.

Add garlic infused oil along with all other veggies (except for kale), seasonings and salt and sauté for 5 min.

Add water and crock pot juices, cover with lid and let water come to a boil. The goal is not to keep the soup at a boil so as soon as you notice a few bubble forming turn down heat to low and let it cook for about 20-30 min or until veggies have fully softened.

Add chopped kale and stir in.

Pull apart chuck roast and add to soup.

Add lemon juice and let cook a few more minutes.

Turn off heat and let soup cool so flavors can settle.

Best served the next day as flavors seem to deepen and meld and the taste gets better.

*Optional- I like to serve it with grated Parmesan cheese on top, mmm so good!

 

SIBO Friendly Lemon Tart

SIBO Friendly Lemon Tart

INGREDIENTS:

Crust:

  • 1 ½ cup chestnut flour
  • ¼ cup pecans
  • 6 tbsp. ghee
  • ¼ cup honey
  • 1 tsp vanilla extract
  • ¼ tsp salt

Filling:

  • 4 lemons- juiced
  • ¾ cup honey
  • 5 eggs
  • 2 tbsp ghee
  • 2 tbsp coconut oil
  • ⅛ tsp salt
  • lemon rind from 1 whole lemon

INSTRUCTIONS:

Put pecans into Cuisinart and pulse until they become small pieces.

Add all the other crust ingredients together into Cuisinart and blend until smooth.

Grease a 12 x 12 baking dish with ghee and press dough so that it covers entire bottom surface evenly. Put into freezer for 1 hr.

Preheat oven to 350 degrees.

Grease a piece of tin foil and put it face down on top of crust. Cover tin foil with dry beans. (This is a cool trick to keep crust from rising).

Bake in oven for 20 min.

Remove beans and tin foil and bake for another 15-20 min or until browned.

Remove from oven and let cool.

Put all filling ingredients into Cuisinart or blender and blend until smooth. (If you can’t get butter to blend all the way don’t worry about it, it will be resolved in next step.

Put blended filling mix into sauce pan and cook on med/low heat, stirring constantly for about 10 min or until mixture becomes nice and thick. Be patient here it will happen!

When mixture has become a nice thick curd turn off heat and poor on top of crust. Let tart cool at room temperature. Refrigerate after cooled.

ENJOY!

 

Recipe from: http://sibodietrecipes.com/lemon-tart-with-chestnut-and-pecan-crust/

Low FODMAP Smoothies

For all low FODMAP Smoothies, add water first and then the fruit.

Proceed to blend for 30 seconds or until smooth.

Banana Berry Smoothie

  • 1 peeled banana
  • 1/2 cup strawberries or raspberries
  • 1 head of baby bok choy
  • 4 ounces of water

Banana Kiwi Smoothie

  • 1 peeled banana
  • 1-2 kiwi fruit (start with 1 and add another if desired)
  • 2 cups of chopped bok choy leaves
  • 4 ounces of water

Citrus Bok Choy Smoothie

  • 2 oranges (or switch out for grapefruit)
  • 1 cup of chopped bok choy leaves
  • 1 stalk of celery
  • A few splashes of water

Blueberry Melon Smoothie

  • 1 cup of cantaloupe or honeydew melon
  • 1/2 cup frozen blueberries
  • 4 ounces of water

Pineapple Ginger Smoothie

  • 1 cup of fresh pineapple, cut into cubes
  • 1 large stalk of celery
  • 1/2 teaspoon grated ginger (only if ginger does not aggravate your symptoms)
  • 1/2 banana
  • 4 ounces of water

SIBO Symptoms

Small Intestinal Bacterial Overgrowth (SIBO): Like the name suggests, SIBO is where bacteria enter your normally sterile small intestine and begin to colonize. Studies have indicated that potentially up to 80% of patients with IBS may in fact have SIBO.

Common symptoms and reasons to test for SIBO: nausea, flatulence, diarrhea, constipation, malnutrition, Irritable Bowel Syndrome (IBS), Irritable Bowel Disease (IBD), Leaky Gut Syndrome, Chronic Fatigue Syndrome, Acid Reflux, Rosacea, Restless Leg Syndrome (RLS), Fibromyalgia, Gastroeseophageal Reflux Disease (GERD), Celiac Disease & Diverticulitis.

Get tested with our Hydrogen and Methane breath test to diagnose SIBO. If you are positive for SIBO, the bacterial overgrowth will produce excess quantities of Hydrogen and/or Methane gas. These gases are not produced by humans but are the metabolic byproducts of carbohydrates produced by intestinal bacteria. The breath test measures these gases and is therefore an indirect test. What is nice about the breath test is that it specifies which gases are present, as well as the location and severity of SIBO.