SeekingGutHealth

Alexandra is a Functional Medicine Certified Health Coach & Holistic Nutritionist specializing in IBS, SIBO, and Gut Health. She helps her clients identify the root causes of their chronic gut issues with functional testing, supporting their bodies holistically and implementing the necessary lifestyle changes long-term to regain control of their bodies and enjoy food freedom. Book your FREE SIBO Assessment call now >>>

Mold Toxicity and SIBO – the invisible threat to your gut health

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Suppose you have been struggling with mysterious symptoms like unexplained chronic fatigue, brain fog, and digestive or sinus issues that don't seem to go away even after doing some gut-healing protocols. Maybe you have tried every single SIBO protocol without success. In this case, there might be a not-so-obvious reason for having those chronic symptoms, and the culprit might be toxic mold exposure, as was in my case.

Mold is not fun. It can (literally) eat you up and make your life miserable. I felt pretty well after healing my gut from SIBO, but I still couldn't shake off the deliberating fatigue and brain fog I had on most days. During that time, we also encountered water damage in our apartment – water dripped from the ceiling because a pipeline was broken behind the wall. At first, I didn't realize how serious this could be, but later a light bulb turned on in my mind, what if there is mold?

mold toxicity and gut issues

Mold Toxicity: The Invisible Intruder

What the heck is mold?

Mold (or mould) is a natural part of the environment, a type of fungi that can grow on many indoor and outdoor surfaces, requiring oxygen and moisture to start growing. Mold releases tiny spores in the air to spread. There are many different species of mold, and many of them are not even identified.

Unfortunately, mold is a widespread problem nowadays in buildings. We need to talk about it since we spend too much time indoors, and health risks are associated with mold that grows indoors that may have been exposed to water damage. But it can also happen if there is no proper ventilation installed in the building and the air humidity gets too high.

Foods like nuts, dried fruits, apples, coffee, and cereals, can also be contaminated with mold (more about them later) that we may ingest.

What about mycotoxins?

These toxins are present in mold fragments and spores released into the air. They can enter our body through inhalation, the skin, or even by ingesting mold-contaminated foods, creating havoc on the body.

Mycotoxins can have a negative impact on many bodily functions. Many people may have heard that it can lead to respiratory issues (asthma, sneezing, runny nose, breathing issues), but mold toxins may affect more than just that. It can impact the gastrointestinal tract, nervous system, immune function, and many other organs. Mold toxins can lead to the condition called: Chronic Inflammatory Response Syndrome (CIRS).

The most common mycotoxins are:

  • Trichothecenes
  • Fumonisins
  • Ochratoxins
  • Aflatoxins

What are the typical signs of mold toxicity?

  • Fatigue and weakness
  • Headaches, light sensitivity
  • Insomnia
  • Poor memory, difficult word-finding
  • Difficulty concentration, brain fog
  • Morning stiffness, joint pain
  • Unusual skin sensations, tingling, and numbness
  • Shortness of breath, sinus congestion, or a chronic cough
  • Appetite swings, body temperature regulation,
  • Increased urinary frequency or increased thirst
  • Red eyes, blurred vision, sweats, mood swings, sharp pains
  • Abdominal pain, diarrhea, bloating, food sensitivities
  • Tearing, disorientation, metallic taste in your mouth
  • Static shocks
  • Vertigo, feeling lightheaded

There is also a phenomenon that even though a family of 4 live in a water-damaged building, it can happen that only one member of the family will show the symptoms. Why? First of all, each of us is built differently, and some people can clear out toxins better than others, but there is another explanation. Around 25% of the population has the DLA-DR gene meaning that these people are more susceptible to mold toxins than those without that gene. These people have difficulty clearing mold toxins even after getting out of the exposure.

Why should you care about mold toxicity if you have SIBO or gut issues?

What is SIBO?

Small Intestinal Bacterial Overgrowth (SIBO) is a condition in which an excessive number of bacteria accumulate in the small intestine. SIBO can cause a wide range of gastrointestinal symptoms, such as bloating, gas, abdominal pain, constipation, and/or diarrhea. The overgrowth of bacteria can also interfere with nutrient absorption, leading to deficiencies and further health complications. Read about the SIBO types here.

 

 

Mold Toxicity and SIBO Connection

Mold toxins can disrupt the function of the Migrating Motor Complex (MMC) by interfering with the chemical signaling that would activate the MMC.

MMC is responsible for sweeping the remaining bacteria and food particles from your small intestine toward the colon between meals. A well-functioning MMC is crucial in preventing SIBO (Small Intestinal Bacterial Overgrowth).

They can also damage the intestinal wall (causing a Leaky gut and intolerances), hindering nutrient absorption.

Also, mold toxins can suppress the immune system and cause systematic inflammation by altering the gut microbiome (disrupting the balance between beneficial and pathogenic gut bacteria). The consequence is that Candida or other pathogens (bacterial, viral, parasitic infections) can start growing out of control.

To recover from SIBO, you also need a well-functioning immune system that may be depleted due to fighting mold and other bacterial toxins all the time.

How to know if you are affected by mold toxicity?

Test your home/workspaces  

If you live in the US, you can hire local inspectors to assess your home, workplace, and car. ERMI mold test completed by a trusted inspector is one of the best.

Where can mold hide?

Mold can hide in many places in your home, but it mostly loves warm, dark, and moist environments. But other areas like your workspace and car can also house mold.

  • Basements, attic area
  • Carpets, rugs
  • Behind furniture
  • Window sills
  • Air conditioning, Air ducts
  • Seals, coils, and drip pans on electronic devices like front-load washing machines, tumblers, refrigerators, dishwashers
  • Books, paper, documents
  • Beneath the wallpaper
  • Kitchen, and bathroom area, sills, sink, plumbing, etc.
  • Water filtration systems
  • Boilers and Water Heaters
  • Plants
mold hide in your home gut issues

Test your body

Testing is essential, but it's not perfect. You can use various testing methods to see what is going on.

  • Urine Mycotoxin Testing (from Great Plains Laboratory) - measures the levels of mold metabolites in a urine sample; it tests for 11 different mycotoxins
  • Organic Acid Test checks for 76 markers providing information about abnormalities in the person's chemical pathways. It can also detect if mold, bacterial or fungal overgrowth can be an issue
  • Visual Contrast Sensitivity Testing (VCS) - measures some neurological functions. It checks your ability to see details at low contrast levels
  • Blood test - measures antibodies for mycotoxins

If you also have gut-related symptoms, stool testing is advisable to see if other infections or pathogens are lurking in your gut.

First steps to deal with mold toxicity

Control your environment

The first step is to get out of the mold exposure. It is tough to heal your body if constantly exposed to mold.

You cannot heal in the same environment that made you sick.

You either need to invest in getting complete remediation, or you need to move to another place.

Moving can be one of the most complex decisions. We also decided to move to a new apartment after living in our previous flat for more than 8 years, and we loved living there, so this was not an easy decision. But health comes first, always!

You can also improve the indoor air quality by using an air purifier or dehumidifier to keep humidity low and filter the air for mold particles + using a ventilation fan in the bathroom.

Open your detoxification pathways

Incorporating lifestyle changes that support your body's detoxification is crucial for eliminating toxins like mold.

  1. Daily pooping – is super important to get rid of waste and toxins daily. (avoid constipation at all costs!)
  2. Hydration – Drinking 8-10 glasses of water (or herbal teas, broths, and veggie juices) can help improve bowel movements and detoxification.
  3. Sweating – Improving detox pathways, in this case, the skin to release toxins can be helpful. Exercise or a sauna are great ways.
  4. Soaking in Epsom salt baths – can help remove toxins and reduce inflammation. Add a few cups of Epsom salt to your bath or a few tablespoons of Epsom salt to a foot bath.
  5. Liposomal glutathione – is an antioxidant compound synthesized in the liver detoxification cycles, and it helps eliminate toxins from the body. Exposure to mycotoxins can deplete glutathione levels, leading to mitochondrial damage.

Use binders

Binders aid in absorbing metals, toxins, and compounds throughout any detox process, minimizing detox symptoms. Without binders, you can't complete any detox regimen!

Choosing a suitable binder is vital depending on the type of mold toxicity you have.

Zeolite is a powerful binder. Zeolite is a silica-based volcanic ash (sand-like mineral) that forms over time when ash and lava from volcanoes chemically react with seawater. Zeolite binds to radioactive poisons, mildew/mold, chemicals, heavy metal toxins like mercury, VOCs (volatile organic compounds—what carpets and furniture emit—and free radicals). All of the positively charged (+) toxins bind to the naturally negative (-) charge that zeolite bears.

But other potent binding agents such as Cholestyramine, activated charcoal, and bentonite clay can reduce the mycotoxin levels in the gut.

Be aware of taking binders 1 or 2 hours away from medications, supplements, and foods; some may cause constipation!

high mold foods, low mold diet

Get on a low-mold diet

Mold can grow on plant foods because of climate (hot, humid environment), improper food storage, transportation, etc. Since you can also be exposed to mold through food, avoiding or reducing mold-containing foods can be essential for a while.

The low-mold diet can mean eliminating or reducing:

  • sugar, alcohol, and processed foods,
  • cheese,
  • dried fruits (apricot, figs, dates, etc.),
  • store-bought fruit juices,
  • mushrooms,
  • sauces, spices,
  • grain-fed animal products, including cured and smoked meats,
  • most (gluten-containing) grains, especially wheat, barley, rye, corn, rice,
  • peanuts, and other nuts (pistachios, cashews, and Brazil nuts),
  • coffee (choose a mold-free coffee if you are a coffee lover like me!).

You can still enjoy the following:

  • grass-fed, pasture-raised animal products; organic eggs
  • wild-caught fish and seafood
  • fresh, organic vegetables (the more colorful they are, the better!);
  • low-sugar fruits: Berries, apples, pears, peaches, avocadoes
  • healthy oils and fats (extra virgin olive oil, coconut milk, coconut oil, ghee, avocado, organic grass-fed butter)
  • seeds: Sunflower, pumpkin, flax, chia, sesame seeds
  • legumes: lentils, beans
  • gluten-free grains: quinoa, buckwheat, millet, teff
  • quality herbs and spices
  • toxin-free coffee such as Bulletproof

It is also crucial to carefully inspect the foods you buy or store in the fridge and discard anything that you find to be infected to be mold. Check the surrounding foods, as mold can quickly spread.

The bottom line

Mold toxicity is an invisible threat that can severely impact gut health, contributing to the development of Small Intestinal Bacterial Overgrowth (SIBO). Understanding this connection is crucial in safeguarding your gut health and overall well-being. By taking appropriate measures to address mold toxicity, you can protect your gut and reduce your risk of SIBO, ensuring a healthier, happier you.

This post is only for informational purposes and is not meant to diagnose, treat or cure any disease. I recommend consulting with your healthcare practitioner always before trying any treatment or dietary changes.

Mold Toxicity and SIBO – the invisible threat to your gut health Read More »

Is a Carnivore Diet Good for SIBO?

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In recent years, there has been an increased interest in diets like the Carnivore diet to overcome health challenges. For many, this seems to be a controversial diet that involves eating primarily or only animal-based products. While some experts have praised the diet for its potential health benefits, others have raised concerns about its safety and effectiveness. In particular, several questions have been raised about the potential of a carnivore diet to improve or worsen Small Intestinal Bacterial Overgrowth (SIBO). Here, I look at the latest research on this topic.

Carnivore diet for SIBO

What is SIBO?

Small Intestinal Bacterial Overgrowth (SIBO) is an increasingly common digestive disorder in which bacteria that typically inhabit the large intestine spread to the small intestine and begin to overgrow. This condition can be caused by a variety of contributing factors, including low stomach acid, gut dysbiosis, structural issues, certain medications, and many other factors.

Common symptoms of SIBO include abdominal pain and bloating, gas, diarrhea and/or constipation, nausea, weight loss/gain, fatigue, and malnutrition. If left untreated, SIBO can lead to further health complications. Treatment options range from antibiotics, herbal medicines, and probiotics to dietary and lifestyle changes. It is crucial to test if you suspect your symptoms may point in the direction of SIBO. The best way is through breath testing when hydrogen, methane (or even hydrogen sulfide if the TrioSmart test is used) gases are measured. (1)

What is a Carnivore diet?

Many dietary approaches encourage consuming plenty of fruits and vegetables. You may even have heard the expression: "eat the rainbow" (of vegetables) or increase your fiber intake.

Well, fibers and prebiotics are indeed crucial to feeding good gut bugs. However, people with IBS (Irritable Bowel Syndrome) and SIBO may find that adding more fibers worsens their gut symptoms, resulting in excess bloating and constipation.

Now, the Carnivore diet takes the opposite approach.

The Carnivore diet is basically a meat-only, zero-carbohydrate diet. It means you can't eat plant-based food like vegetables or fruits (although there are several variations of the Carnivore diet, one of them is what Dr. Paul Saladino represents nowadays, allowing honey, fruits, and raw dairy products.)

Followers of this diet are encouraged to eat animals from nose to tail, including organ meats (liver, kidneys, heart, etc.). The emphasis on organ meat is significant because it contains all vital nutrients such as B vitamins, fat-soluble vitamins (A, D, E, and K), and minerals, including iron, magnesium, copper, zinc, etc. They are often referred to as "natural multivitamins." (2) In Western cultures, people are not accustomed to eating organ meat, and it may even sound distasteful to many. However, eating animals from nose to tail is quite normal in many Eastern cultures.

The Carnivore diet advocates claim that the diet heals many chronic health conditions, from depression, weight problems, and blood sugar regulation issues to fertility. However, it is essential to note that these claims are not backed up by any scientific evidence (yet).

What can you eat on a Carnivore diet?

The Carnivore Diet focuses solely on animal-based food items and typically includes foods such as:

  • Red meat, including beef, lamb, pork, venison, and buffalo, preferably fattier cuts of meat (and possibly grass-fed AND grass-finished meat)
  • Poultry, like chicken and turkey, or organ meats
  • Low-mercury fish like wild salmon, sardines, and herring and seafood like oysters, mussels, crabs, clams, shrimp, lobster, or scallops
  • Other animal products and foods like eggs, tallow, duck fat, bone broth, bone marrow, ghee butter
  • Raw dairy products, butter, cheese (if tolerated or no autoimmune issues present)
  • (Raw honey)
  • Water
  • Quality Salt

It's essential to note that various versions of the Carnivore diet exist. So, one approach may allow raw honey or pork, while the other doesn't. (2)

What can't you eat on a Carnivore diet?

The Carnivore diet restricts all the other food groups, such as:

  • All vegetables and fruits
  • Most dairy products
  • Legumes (beans and lentils)
  • Nuts and seeds like almonds, pistachios, pumpkin seeds, flax seeds, etc.
  • All grains and grain-based products, including rice, wheat, bread, quinoa, pasta, etc.
  • All forms of alcohol, including beer, wine, liquor, etc.
  • All types of sugars
  • Other beverages include tea, coffee, soda, fruit juice, etc.

Can a Carnivore Diet Help Treat SIBO?

Currently, the most common approaches for treating SIBO involve antibiotics, antimicrobials, or the Elemental diet. These approaches have varying success rates. According to studies, around 45% of patients will have recurrent SIBO following the completion of antibiotic therapy. (3) Another study showed that herbal antimicrobial therapy could be just as effective as antibiotics. (4) The Elemental diet seems to be the most effective treatment option, as a 14-day Elemental diet was shown to have around an 80% success rate. (5)

We can also choose from a wide variety of SIBO diets that aim to reduce certain carbohydrates to decrease symptoms like bloating, diarrhea, constipation, abdominal pain, and more. I wrote about the pros and cons of these SIBO diets to understand their mechanisms.

But till today - according to my knowledge - there were no exclusive studies on using any SIBO diet as a treatment option (except the Elemental diet).

In Holistic and Functional medicine, we know that lifestyle changes and addressing the underlying causes are crucial in resolving SIBO and preventing relapse.

So what about the Carnivore diet?

One small observational study (6) found that five participants who followed a zero-carb carnivore diet for at least four weeks tested negative for SIBO at the end of the trial period. Now, it is vital to mention that this study has not been peer-reviewed or validated, and it is a small study to draw long-term conclusions.

But here is what they found:

"Results: five patients who followed the carnivore diet for four weeks or longer tested negative for SIBO, and the one patient who only endured the diet for two weeks had a near complete eradication of her hydrogen elevation. Methane values were generally low both before and after the dietary treatment, but there was a significant decrease in patients 3 and 5.

Conclusions: The carbohydrate, zero fibre, carnivore diet shows great potential for being a readily available, cost-effective, and equally effective alternative treatment for SIBO. According to our observations, it also results in better satisfaction after meals, decreases cravings for sweets, and generates weight loss in patients where it is needed."

This small study observed a positive effect on normalizing the breath test, but we definitely need to wait for more data.

The Carnivore diet pros and cons for SIBO

What are the Benefits of a Carnivore Diet for SIBO?

Since the Carnivore diet is a relatively "new trend," there is not much (official) research on its benefits.

Symptom and (disease) management

Other studies investigated the benefits of low-carb diets on health and showed noticeable improvements in weight loss and metabolic markers. (7) Many people support their statements using research on the ketogenic diet.

One survey by Harvard University showed "adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction." (8)

Since the diet eliminates all inflammatory and processed foods (seed oils, additives, preservation, and more) and all plant foods that may trigger food sensitivities (oxalates, lectins, salicylates, etc.), it makes sense that many advocates of the carnivore diet report better mood, focus, and more energy, improved insulin sensitivity, better gut health, mental clarity, libido, and weight loss as inflammation reduces.

Regarding SIBO, people generally experience less or no bloating and gassiness because the diet eliminates bacteria's primary food source: carbohydrates (including fiber)! Excess bacteria in the small bowel can become an issue due to their fermentation process leading to bloating, gas, and other symptoms. So yes, it can provide relief in terms of symptoms. But it is also essential to be aware that research shows that our gut microbiome needs fiber to function optimally. Many health issues stem from dysbiosis (an imbalance between beneficial and pathogenic bacteria). To feed your good microbes, they need fiber. (9) There is also more discussion if SIBO is actually also a form of dysbiosis.

Healing a Leaky gut

One of the possible reasons why many autoimmune warriors report improvement in their health could be due to healing the leaky gut with the diet. The Carnivore diet encourages bone broth and animal food sources rich in various amino acids and other nutrients (like glutamine, collagen, and omega-3 fatty acids). These amino acids are the building blocks of the intestinal lining. (10)

Calming down the immune system

It can also help calm down the immune system. Since the gut lining is healing, and most of the possible triggering foods have been removed from the diet, inflammation decreases, not triggering the immune system anymore. Therefore the body has time to focus on repair, and some symptoms like skin, mood, sleep, and gut issues slowly fade away.

What are the Potential Risks of a Carnivore Diet for SIBO?

Promoting food fear & metabolic inflexibility

We can all agree that the Carnivore diet is restrictive by eliminating whole food groups. Therefore the diet can be difficult to sustain long-term due to a lack of variety, especially for those who tend to be a foodie. Additionally, there is a potential risk of under-eating, which can impact metabolism and nutrient levels.

It can also lead to social isolation, as eating out can become a real challenge.

I often hear that people are scared to reintroduce foods to the diet due to presumed symptoms. Others who tried the reintroduction process soon backed up because they realized that previously tolerated foods no longer worked for their bodies. This is happening because of metabolic inflexibility. (Metabolic flexibility is the ability to respond or adapt to changes in metabolic demand.) (11) So, in this case, their gut is incapable of adapting to the "new" foods, possibly due to the dysbiosis from a one-sided diet.

Changes in the gut microbiome

A small study found that in just five days, participants who switched to an animal-based diet experienced significant detrimental changes to the gut microbiome, including a dramatic increase in strains of bacteria in the gut that cause inflammation and have been linked with Crohn's disease and ulcerative colitis.

"The animal-based diet increased the abundance of bile-tolerant microorganisms (Alistipes, Bilophila, and Bacteroides) and decreased the levels of Firmicutes that metabolize dietary plant polysaccharides (Roseburia, Eubacterium rectale, and Ruminococcus bromii)...Finally, increases in the abundance and activity of Bilophila wadsworthia on the animal-based diet support a link between dietary fat, bile acids, and the outgrowth of microorganisms capable of triggering inflammatory bowel disease 6. In concert, these results demonstrate that the gut microbiome can rapidly respond to altered diet, potentially facilitating the diversity of human dietary lifestyles." (12)

Possible nutrient deficiencies

It can lead to nutrient deficiencies if the diet is not designed well. Some folks prefer to consume only lean and muscle meat, which may not provide all the essential nutrients as organ meats. This is why it is crucial to practice nose-to-tail eating (including bone marrow, brains, liver, pancreas, and kidneys). For those who can't accept the thought of eating organ meats, organ meat supplements could be a solution.

Some advocates promote adding quality salt (Celtic or Himalayan salt) to the diet to get enough trace minerals.

Ignoring the root causes and lifestyle changes

Many use this diet as a quick fix. But this band-aid approach may mask the underlying problems, especially when we talk about nervous system dysregulation, stored trauma, hidden infections, (mold) toxicity, and structural issues that can all contribute to SIBO, and the Carnivore diet alone may not resolve.

Sometimes people focus too much on their diet and ignore all other aspects of their health like sleep, stress management, relationships, exercise, environment, and so on. But lifestyle factors are the actual foundational steps of any healing journey. This is why holistic coaching & functional nutrition can be powerful in eliminating mindset blockages, limiting beliefs that may stand in your way, and finding strategies to implement the necessary lifestyle changes to reach your health goals. It can also guide you in finding the underlying causes to prevent SIBO relapse in the future.

It may not be suitable for everyone

People with specific health challenges like chronic kidney diseases, adrenal and thyroid dysfunctions, and eating disorders are not recommended to follow this diet.

Those with histamine intolerance may also need modifications. Fresh animal foods generally contain a lower amount of histamine. Reducing or avoiding aged or processed meats, cheeses, hydrolyzed collagen, bone broth, and shellfish is better as they can trigger histamine-related symptoms. (This might change later, though, if the cause of histamine issues is a Leaky gut, for example).

Is the Carnivore Diet good to follow?

My intake on this question is that the Carnivore diet may be helpful for people with chronic conditions as a therapeutic approach to reduce inflammation and allow time for the body to calm down and heal. It may be a good strategy to be on the Carnivore diet for 3-4 weeks and support the gut healing process, implement the necessary lifestyle changes, and have a plan on how to reintroduce plant-based foods to the diet to feed the beneficial gut microbes. But I wouldn't follow it long-term as a new lifestyle.

 

 

Disclaimer: 

The information provided on this site is for educational purposes only, is not intended as medical advice, and does not claim to diagnose, heal, treat, or cure any conditions. Always consult with a healthcare professional before starting any dietary regimen, supplement, or lifestyle changes, especially if you have underlying health conditions or are taking medication. 

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Brain fog, inability to focus? Get a Comprehensive Look at What Causes Brain Fog and How to Overcome It

Brain fog is an all too common phenomenon that many of us suffer from. For many, the struggle to concentrate, remember things, and stay focused is real. Brain fog and fatigue are common symptoms of many chronic health conditions. (1) Fortunately, there are ways to help combat the effects of brain fog. In this article, we will be taking a comprehensive look at what causes brain fog and how to overcome it. We'll cover strategies for alleviating brain fog, from lifestyle changes to dietary supplements. With the right tools and tips, you can feel better quickly.

brain fog symptoms, causes, and natural remedies

What are the signs of having brain fog?

  • Difficulty concentrating, slow thinking
  • Poor short-term memory, in a way that you can't recall the details from your last conversation
  • Trouble finding the right words
  • Difficulty multitasking; completing complex tasks seems quite challenging
  • Feeling overwhelmed or confused
  • Disorganization and lack of focus, feeling easily distracted,
  • Exhaustion and fatigue
  • Poor decision making
  • Problems with planning or organization
  • Poor body coordination

Many people fear this may be part of a cognitive decline or a more serious neurological condition. But the actual reasons for brain fog could stem from somewhere else in the body.

Common Causes of Brain Fog

Brain fog is a common symptom that relates to many health conditions.

Inflammatory diet: Eating processed foods and refined carbohydrates can lead to blood sugar spikes and crashes, which can cause brain fog.

Chronic stress: High-stress levels can impair memory and focus and tax your adrenal function, leading to brain fog. (2)

Lack of Sleep: Not getting enough sleep can affect your ability to concentrate and remember things.

Dehydration: Dehydration can impair your cognitive function, leading to brain fog.

Lack of physical exercise: Endorphins and brain glucose and oxygen rise with exercise. It also reduces cortisol and promotes brain cell growth. Exercise may be the best approach to enhancing brain health and function. (3)

Hormonal Imbalance: Hormonal imbalances, such as those related to menopause or thyroid disorders, can cause brain fog. (4)(5)

Medications: Certain medications, such as antidepressants and anti-anxiety drugs, can lead to brain fog.

Nutrient Deficiencies: Vitamin B12 (6), iron, magnesium, and omega-3 fatty acid (7) deficiencies can all lead to brain fog.

Gut imbalances: Dysbiosis (an imbalance between the "good and the bad gut bugs") (8), or other gut conditions like IBD (Inflammatory Bowel Disease like Crohn's disease (9)), SIBO (Small Intestinal Bacterial Overgrowth) (10), Celiac disease (11), and even non-celiac gluten sensitivity (12), Candida overgrowth, a Leaky gut (13)- they can all cause inflammation.

 

 

Other health conditions that can cause brain fog:

  • Chronic viral infections, even 'Post-Covid syndrome' (14)
  • Postural tachycardia syndrome (POTS) (15)
  • Mast cell disorders & Histamine intolerance (16)
  • Environmental toxins (like mold toxicity and heavy metals)
  • Neurodegenerative disorders
  • Other autoimmune diseases (Multiple Sclerosis (17), Hashimoto, etc.)

It is essential to know that, most of the time, multiple factors contribute to brain fog.

But one common reason that can affect your cognitive function is inflammation, which happens with many health conditions. (18)

Can brain fog be diagnosed?

Brain fog is not a medical condition, so there is no specific medical test for it. It is a term used to describe various symptoms, such as difficulty concentrating, forgetfulness, fatigue, and difficulty focusing. However, cognitive assessments can be used to assess, evaluate, and diagnose brain fog. Other tests, such as the Brain Fog Symptoms Quiz or a physical and neurological exam, may also measure symptoms. (19)

brain fog strategies

How to Beat Brain Fog

Investigating and addressing underlying factors can be crucial to eliminate brain fog. Working with a practitioner to have some tests done can be needed to get closer to the solution.

But let's see a few strategies how you can do to support your brain health:

Diet

  • Eat a nutrient-dense diet: Focus on eating a variety of anti-inflammatory, nutrient-rich whole foods such as grass-fed protein sources, healthy fats (like avocado, extra virgin olive oil, ghee butter, etc.), complex carbohydrates, and plenty of fresh and colorful fruits and vegetables.

Including foods high in flavonoids and/or omega-3s (7):

      • Dark chocolate
      • Fatty fish, like salmon and trout
      • Shellfish, like shrimp, clams, and scallops
      • Chia seeds
      • Walnuts
      • Citrus fruits
      • Avocados
      • Berries, including cranberries, blueberries, and strawberries
      • Leafy greens, including spinach and broccoli
      • Avoid processed foods: Processed foods are often high in sugar, additives, and unhealthy fats, leading to brain fog and other adverse health effects. It is especially true for omega-6-containing vegetable oils like sunflower, safflower, or canola.

Avoid your personal triggering foods. Each person is different with various tolerance to foods. Sometimes, a short-term (6-8 weeks) elimination diet can help find the triggering foods. Getting stuck on any elimination diet may cause further complications like nutrient deficiencies, undereating, food fear, etc. Therefore, working with a practitioner and creating an exit strategy is crucial.

Find out how you tolerate caffeine: We tend to run on coffee, yet it may be the culprit of sleeplessness, stress, anxiety, and even panic attacks. Try to consume coffee before midday and possibly after a meal.

Ensure to stay hydrated throughout the day: Dehydration can lead to mental fatigue and worsen brain fog. You can mineralize your water if you add trace mineral drops or Himalayan or sea salt to drinking water or create infused waters by mixing it with fruits, vegetables, and herbs. If you use a water filter at home (which I highly recommend), add an alkalization stage in the reverse osmosis process to increase nutrient levels and hydrate your cells.

Master your lifestyle

Sticking to healthy habits can help you improve your brain and overall health.

Prioritizing sleep

No question about the importance of sleep. During sleep, your brain detoxifies debris, processes memories, and creates new brain cells.

A regular sleeping schedule can help regulate your internal clock (circadian rhythm). If you have many rushing thoughts at night, try journaling before sleep or taking a relaxing bath with Epsom salt and essential oils. Reducing coffee intake or limiting it to the morning can also help decrease insomnia.

Get regular exercise 

Exercise can increase oxygen flow and glucose metabolism and reduce the stress hormone cortisol. Exercise has also been shown to reduce inflammation and improve the gut microbiome. You don't need to do vigorous exercise to move your body. Gently forms of exercise like yoga, pilates, and stretching can all work. Daily walks can be one of the simplest exercise forms for some people. Even standing up frequently from sitting can help stimulate the brain.

Practice stress management techniques

Stress damages your brain cells, but not only has an effect on the brain, but it has severe consequences on the whole body. It shuts down digestion, immune response, reproductive organs, and all other body functions that are less important in a "survival situation" (flight-fright response). Therefore, you may need to find mind-body practices to help you deal with stress consciously. Anything that makes you feel calm can work to reduce your stress levels. Some people love meditation, but Diaphragmatic breathing, journaling, or gardening may be more therapeutic for others.

Reduce toxins in your home

Unfortunately, we live in a world surrounded by toxins, so supporting your detoxification pathways and reducing toxins in your home is crucial.

Switching to natural cleaning and beauty products can be a significant first step. Ditching artificial air fresheners and scented candles to essential oils, Using a HEPA air filter to reduce the toxin load.

Support your gut health

Eliminating triggering foods and infections and reducing inflammation can do wonders. According to studies, probiotics were found to help reduce brain fog. (20)(21)

Supplements

Omega-3 Fatty Acids: Omega-3 fatty acids found in fish, nuts, and certain plant oils are critical for proper brain function. Studies have found that omega-3s can help reduce inflammation, improve cognitive function, and even prevent cognitive decline.(7)(22)

Vitamin B12: Vitamin B12 is a water-soluble vitamin that helps to maintain healthy nerve cells and red blood cells. It is also involved in the production of DNA and RNA, and it helps to regulate mood and energy levels. Low vitamin B12 can contribute to brain fog, so a supplement can help boost mental clarity. (6)

Ginkgo Biloba: Ginkgo biloba is an ancient herb used for centuries to treat various ailments. It has been shown to improve memory, concentration, and mental alertness, making it helpful for those experiencing brain fog. (23)(24)

Rhodiola Rosea: Rhodiola rosea is an adaptogenic herb that has been used for centuries to treat fatigue and stress. Studies have found that it can help reduce fatigue, improve mental clarity, and enhance cognitive performance. (25)

Curcumin, the active ingredient in turmeric, has been shown to support brain health and improve mood and memory function. It can stimulate the brain hormone BDNF, which can boost and preserve neurons, combat oxidative stress, and possess anti-inflammatory properties, which may help with symptoms of brain fog. (26)

Acetyl L-carnitine (ALCAR) has been shown to help in the production of acetylcholine, a neurotransmitter associated with memory and cognitive function. Studies have also found that ALCAR can slow brain-related aging and decline, as well as alter brain energy metabolism and increase noradrenaline and serotonin content in healthy mice. Additionally, ALCAR has been found to boost acetylcholine, shield the brain against oxidative stress, increase serotonin levels, and minimize the cellular waste produced during ATP processing. (27)

 The bottom line

Brain fog is a term used to describe a lack of mental clarity, difficulty concentrating, and generally feeling unwell. A variety of physical and mental health conditions, such as depression, stress, and chronic fatigue syndrome, can cause it. Treatment for brain fog often involves lifestyle changes, such as getting enough sleep, eating a balanced diet, and exercising regularly. But suppose you don't see improvement with these lifestyle changes. In that case, it may be time to get support in your healing journey to identify any underlying causes and get tailored treatment options to resolve brain fog for good.

 

 

Disclaimer:

This post is only for informational purposes and is not meant to diagnose, treat, or cure any disease. I recommend always consulting your healthcare practitioner before trying any treatment or dietary changes.

Brain fog, inability to focus? Get a Comprehensive Look at What Causes Brain Fog and How to Overcome It Read More »

GERD (Chronic Acid Reflux) symptoms, causes, and natural approaches

Are you experiencing symptoms of GERD (Gastroesophageal Reflux Disease) such as heartburn? Many people experience heartburn from time to time, but when it becomes persistent, meaning it happens multiple times a week, then you may have GERD.

GERD is pretty common; according to a study, up to 30% of adults in the Western population are affected by GERD. (1)

What is GERD?

Gastroesophageal reflux (GER) happens when your stomach content flows back into your esophagus. This refluxed acid can irritate the lining of your esophagus. Gastroesophageal reflux disease (GERD) is a more severe and long-term disease in which GER creates recurring symptoms and may lead to other health consequences over time. (2)

Acid reflux GERD symptoms causes

GERD Symptoms:

  • Heartburn (is a feeling of burning sensation in the chest area that usually gets worse at night)
  • Chest pain
  • Belching
  • Regurgitation of food or liquid
  • Regular throat clearing or coughing
  • Excess mucus formation, post-nasal drip
  • A sensation of a lump or "stuck" in your throat
  • Hoarse voice
  • Swallowing problems
  • It can also lead to disrupted sleep. (3)

There are valves on the top and bottom of the stomach. A circular band of muscle on the top of the stomach (the lower esophageal sphincter(LES)) typically prevents stomach acid and content from flowing up into the esophagus. When you swallow, this sphincter relaxes and allows food and liquid to enter your stomach, and then it closes again.

The problem starts when the sphincter functions abnormally or weakens, allowing the stomach content and acid to flow back up into your esophagus and causing irritation.

The lower valve of the stomach allows the content to move into the small intestines and prevents food from flowing back up into the stomach. (4)

What causes GERD?

Stress

The autonomic nervous system controls the function of the sphincters. When you are stressed, the sympathetic branch of the autonomic nervous system is activated, which is known as the fight-or-flight or freeze response. (5) This state can lead to a dysfunctional sphincter. But there are other problems with stress that influence the whole digestive process.

When you are going through a stressful period, the blood will be pumped mainly to the muscles and other vital organs (away from the gut) to prepare the body to face the danger or run away from it. Digestion (immune function, reproduction, and many other bodily functions) is not essential for survival, so the production of digestive juices, such as stomach acid, pancreatic enzymes, and bile, decreases during stress.

Adequate stomach acid (HCl) is also required for proper sphincter function to stay closed and open only when needed. The sphincters have receptors that can detect hydrochloric acid (HCL). When stomach acid gets low, it can interfere with the signaling process to the sphincter, allowing it to be open longer or partially so that little acid and even remaining food content can come up to the esophagus, causing all the uncomfortable symptoms.

Furthermore, less protective mucus is produced during stress, allowing stomach acid to cause damage to the gut's lining, leading to inflammation, even ulcers, and gastritis. (6)

Low stomach acid

In the previous section, you learned how stress can lead to low stomach acid, but let's analyze it a bit further.

The digestive fluid secreted in the stomach is gastric acid (stomach acid), a colorless, watery, highly acidic fluid. It is one of the most crucial digestive juices secreted with numerous enzymes and intrinsic factors. It has (typically) a pH of 1 to 2. The higher the number goes, the more alkaline it becomes, which we don't want because an adequate level of acid is required for:

  • Protein digestion
  • Activating pepsin (enzyme)
  • Proper sphincter function (so the valve stays closed and food doesn't reflux back)
  • Stimulating other digestive juices to be released further down your digestive tract
  • Mineral absorption
  • Killing unwanted bacteria, parasites in the food (preventing SIBO or food poisoning)
  • Activating the intrinsic factor that is needed for vitamin B12 absorption (7)

The reality is that contrary to popular belief, heartburn symptom is mainly caused by low stomach acid and not high stomach acid.

Another factor that can cause lower stomach acid is Helicobacter pylori infection. This gram-negative bacterium can cause low-grade inflammation and damage to the stomach lining, leading to ulcers, and it has even been associated with gastric cancer. (8) Read more about Helicobacter pylori infection here.

Stomach acid can be caused by chronic inflammation, autoimmune disorders, and age (acid levels decrease as we get older). (9)

What is the issue with stomach acid-lowering drugs?

Proton pump inhibitors (PPIs), antacids, and other drugs are commonly prescribed or purchased medications used to lower stomach acid. While there are cases when they might be needed short-term, long-term usage has a negative impact on the whole digestive process and body functions.

Long-term use has been associated with Clostridium difficile infection, vitamin B12 deficiency, decreased magnesium levels, an elevated risk of bone fractures, kidney disease, dementia, and SIBO (Small Intestinal Bacterial Overgrowth). (10)

These medications may mask the symptoms, but they won't resolve the underlying causes and predispose the individual to other health complications.

How can you improve stomach acid production?

Bitters are excellent for stimulating digestion. Bitter greens (kale, arugula, dandelion) or even digestive bitters (gentian) could be helpful.

Using diluted raw apple cider vinegar before meals can also help with digestion. Avoid if you have esophagus damage, severe heartburn, gastritis, or histamine intolerance, and never use it undiluted because it can damage your teeth.

My favorite tip is to eat slowly and chew your food well. Digestion starts in the brain (yes! By looking at, smelling it, the brain gets the information that food is coming in, so let's prepare for digestion!), but by chewing, you allow the enzymes in your saliva to start breaking down the food.

SIBO (Small Intestinal Bacterial Overgrowth)

SIBO stands for Small Intestinal Bacterial Overgrowth. It means an increase in the number of bacteria and/or changes in the types of bacteria present in the small intestine. SIBO is commonly caused by an overgrowth of various bacteria that should generally be found in the large intestine. (11)

SIBO can cause classic symptoms similar to IBS (Irritable Bowel Syndrome). These include abdominal pain, discomfort, cramping, gas, bloating, reflux, diarrhea, and/or constipation. According to studies, 84 % of IBS cases are caused by SIBO. (12) Read more about SIBO types.

One theory Norman Robillard, Ph.D., suggested about SIBO causing GERD is that one of the leading symptoms of SIBO is bloating, and that bacteria produce gas through carbohydrate (fiber) fermentation, which can increase abdominal pressure, pushing acid up into the esophagus. (13)

The other link I briefly mentioned above is that many people were given Proton Pump Inhibitors (PPIs) or antacids to manage their heartburn symptoms. Since adequate stomach acid is required to prevent overgrowth, treatment with acid blockers, especially long-term usage (over 1 year), may lead to SIBO. (14)

 

Other contributing factors of GERD:

  • Dysbiosis in the colon (15)
  • Smoking (16)
  • Obesity (16)
  • Sedentary lifestyle
  • Alcohol consumption (17)
  • Bad eating habits (eating too fast, overeating, drinking during meal times)
  • Certain foods
  • Lying down immediately after eating
  • Hiatal hernia (18)
  • Pregnancy
  • Certain medications
  • Delayed stomach emptying (gastroparesis) (19)
natural approaches to GERD acid reflux

Natural approaches to GERD

Many factors influence the prevalence of GERD.

The main focus should be on identifying and addressing the root causes of your GERD.

One of the first lines of approaches to GERD is lifestyle changes and nutrition. These are the areas where you have control over.

Certain foods are associated with worsening GERD symptoms, such as chocolate, fatty foods, fizzy drinks, oily foods, citrus fruits, tomatoes, coffee, alcohol, and fruit juices that may cause irritation. While these foods don't directly cause GERD, they may worsen the symptoms. (20) (21) Doing an elimination diet to find your triggering foods can be beneficial.

Your eating habits play a more critical role than the food you eat. Controlling how you eat during your meal can make a difference by slowing down and chewing your food properly. Avoiding drinking during mealtimes can help the digestive process. Finding the optimal meal schedule is also crucial. Sometimes, smaller meals may work better than consuming a huge portion of food all at once.

Gravity matters in controlling food movement; therefore, it is essential to avoid lying down after eating. It is better to go for a short walk that can even help with digestion. In many cases, heartburn symptoms happen at night; consider elevating the head of the bed. Planning meal times earlier and avoiding late snacks can also prevent sleep issues at night.

Since stress is one of the leading causes of GERD, stress management techniques are fundamental to switch back to the Parasympathetic side of the nervous system (the rest-and-digest response), so the blood can flow to the gut and ensure proper production of digestive juices.

The Bottom Line

GERD can manifest differently from person to person. If you suffer from chronic heartburn symptoms, finding the root causes and contributing factors is essential. Still, you can control the symptoms significantly by adjusting your diet, eating habits, and lifestyle. It is vital to be aware of the risks of long-term PPIs or antacid usage that may cause undesirable health conditions. They were intended to be used short-term.

 

This post is only for informational purposes and is not meant to diagnose, treat or cure any disease. I recommend always consulting with your healthcare practitioner before trying any treatment or dietary changes.

GERD (Chronic Acid Reflux) symptoms, causes, and natural approaches Read More »

The most popular SIBO diets pros and cons PART 2

Many different diets are recommended when you are dealing with SIBO (Small Intestinal Bacterial Overgrowth). Knowing the difference and choosing one diet could already be a challenging step. There is no right or wrong type of diet; each individual has various needs, metabolism, underlying reasons, and sometimes it may take a trial and error process to find the best fitting one. But I am here today to give you more information about these SIBO diets.

In my previous blog post, I wrote about the roles the diet plays in the treatment process and >> the most popular SIBO diets, specifically about the pros and cons of the low-FODMAP diet, the Elemental diet, and the SCD diet.

In this post, I am going to cover the other commonly used SIBO diets:

  • The SIBO Specific Food Guide (SSFG),
  • Bi-phasic diet,
  • Cedars-Sinai low fermentation diet,
  • Fast Tract Diet.
Blog: The most popular SIBO diets pros and cons PART 2.

SIBO diet#4: The SIBO Specific Food Guide (SSFG)

The SSFG diet was created by Dr. Allison Siebecker ND, who is passionately teaching about SIBO and participating in summits.

Dr. Siebecker combined the Specific Carbohydrate Diet (SCD) and the Low-FODMAP diet and classified foods into different categories between "SCD legal"/low-fodmap and SCD "illegal." It contains several modifications to the original diets based on her clinical expertise in SIBO treatment. The diet aims to reduce a variety of fermentable carbohydrates to achieve symptom relief. It restricts foods and also defines the allowed quantities for certain foods.

You can >>download the SSFG diet from Dr. Siebecker's website to learn more about the allowed and not recommended foods.

What are the Pros?

  • It can help reduce digestive symptoms such as bloating efficiently
  • It was created explicitly for SIBO treatment
  • It can be a great choice in case of severe symptoms

What are the Cons?

  • It is considered to be a very restrictive diet
  • Possible nutrient deficiencies or weight loss if the diet is not designed well
  • It can be challenging to follow the guidelines
  • It may trigger food fears contributing to disordered eating
  • There is no guideline for reintroducing foods, so many people may get stuck in the strict phase
  • No clinical trials have been done yet

SIBO diet#5: The Bi-Phasic Diet

The Bi-Phasic Diet was created by Dr. Nirala Jacobi, a SIBO Specialist. She further developed Dr. Siebecker's SIBO Specific Food Guide and split it into two phases. This diet protocol contains a particular gut healing phase and a phase for treating SIBO with antimicrobials.

The first phase is the most restrictive one because it removes all grains, dairy, sugar, legumes, and many vegetables as well as fermented, processed foods. Some of the foods can be reintroduced in Phase 2.

According to the plan, the first phase is typically recommended to follow for 4-6 weeks to reduce the bacterial overgrowth by removing fermentable carbohydrates and giving a chance for the gut lining to heal. Besides, practitioners can prescribe gut-healing nutrients, specific probiotics to boost the process. Phase 1 is divided into two sub-phases to manage the strictness of the diet, which are the "Phase 1 restricted diet" and "Phase 1 semi-restricted diet". This phase can efficiently help reduce symptoms such as bloating.

In the second phase, which is also recommended for 4-6 weeks, the focus is on further reducing overgrowth using antimicrobials. In this phase, the diet is a bit more permissive to feed the bacteria to avoid them going dormant. It also gives a great emphasis on avoiding relapse by using prokinetics to restore motility.

Based on clients' request, Dr. Nirala Jacobi and nutritionist Anne Criner created the Vegetarian version of the SIBO Bi-Phasic Diet, allowing more soaked/sprouted grains and soy products as the original version was quite heavily meat-based.

She has also developed another version of the diet with dietician Heidi Turner, the Histamine SIBO Bi-Phasic Diet for people suffering from histamine intolerance besides SIBO. The diet aims to remove not just fermentable carbohydrates but also high-histamine-containing (histamine liberating) foods. The diet is recommended for short-term use. Read more about the >>SIBO and histamine connection.

>> Download the Bi-phasic Diet here

>> Download the Vegetarian SIBO Bi-Phasic Diet here

>> Download the Histamine SIBO Bi-Phasic Diet here

What are the Pros?

  • It can help reduce digestive symptoms such as bloating efficiently
  • It was created explicitly for SIBO treatment
  • It can reduce the side effects of bacterial/fungal "die-off"
  • It has a very structured format – more straightforward to see what is allowed and should be avoided
  • It has more versions (Vegetarian, Histamine)

What are the Cons?

  • It is considered to be a restrictive diet
  • Possible nutrient deficiencies or weight loss if the diet is not designed well or followed too long
  • It can be challenging to follow the guidelines due to the different phases
  • It may require a Practitioner for a better outcome
  • It may trigger food fears, contributing to disordered eating
  • No clinical trials have been done yet
best sibo diet pros and cons

SIBO diet#6: Cedars-Sinai Low Fermentation Diet

The Cedars-Sinai Low-Fermentation Diet was created by Dr. Mark Pimentel from Cedars Sinai Hospital to help people with IBS and SIBO manage symptoms and prevent relapse with SIBO.

The diet primarily focuses on removing complex carbohydrates that bacteria might ferment and more difficult to digest, therefore creating gas, bloating, etc. It allows simple carbohydrates that are quickly digested. It also emphasizes that meal spacing is crucial to allow the clearing wave of the gut (Migrating Motor Complex) to kick in and sweep the remaining food particles and bacteria towards the colon. So giving up snacking and sticking to the 3 main meals can be essential to prevent relapse.

What are the Pros?

  • It is less restrictive than other diets
  • A leading IBS researcher created it
  • Recommendation on the eating habits (such as avoiding snacking) is beneficial
  • It may help reduce symptoms
  • It allows simple carbohydrates

What are the Cons?

  • In case of severe symptoms, the diet might not work
  • No instructions on how or when to reintroduce foods back to the diet
  • Being long-term on a low fermentation diet may have a negative effect on the gut microbiome (long term avoidance of prebiotic foods can lead to the decrease of beneficial bacteria in the colon)
  • Some of the allowed foods might be high-FODMAPs and may trigger symptoms in specific individuals (mushrooms, sweet potato)
  • No clinical trials have been done yet

Download the Low Fermentation diet handout to get more information about this diet.

SIBO diet#7: Fast Tract Diet

After looking for a solution for his reflux symptoms, the Fast Tract Diet was created by Dr. Norm Robillard, a microbiologist, founder of the Digestive Health Institute. The diet aims to help reduce symptoms for IBS, SIBO, reflux, and other digestive conditions.

He developed a flexible point system, and a particular point value ("Fermentation Potential" (FP)) is assigned to each food based on their symptom potential (Low, Moderate, High). It means if you eat food with a low(er) "FP," then it is less likely to cause any symptoms.

You can find more information in Dr. Robillard's book: Fast Tract Digestion or on his website.

He has also developed an app for Fast Tract Diet to help you achieve your health goals more easily.

What are the Pros?

  • It can help resolve SIBO and other digestive symptoms
  • Very structured
  • There is an app that can help with the implementation

What are the Cons?

  • Possible nutrient deficiencies or weight loss if the diet is not designed well or followed too long
  • It may trigger food fears contributing to disordered eating
  • No clinical trials have been done yet for SIBO

Which SIBO diet should you choose?

I wish I could give a simple answer to that question, but unfortunately, it is very individual. There is no one-size-fits-all solution when it comes to SIBO. Each of us has various symptoms, metabolism, underlying causes, genes, etc. What might work for one person might not work for you. We also have different mindsets and personalities – some people like eating more intuitively, while others like a structured system.

Finding the best diet could be a trial and error process. I have also tried at least 5 different types of diet until I landed the one I preferred the best.

 

This post is only for informational purposes and is not meant to diagnose, treat or cure any disease. I recommend consulting with your healthcare practitioner always before trying any treatment or dietary changes.

The most popular SIBO diets pros and cons PART 2 Read More »

The most popular SIBO diets pros and cons PART 1

If you are diagnosed with SIBO (Small Intestinal Bacterial Overgrowth), you must have been advised to follow a "SIBO diet" for a while (hopefully, not forever!).

The most popular SIBO diets pros and cons

What is SIBO?

SIBO stands for Small Intestinal Bacterial Overgrowth and is defined as the presence of excessive bacteria in the small intestine. Bacteria start fermenting carbohydrates, starches, and fibers and produce gases, which can cause damage to the small intestines' wall and lead to various symptoms. (1)

These symptoms could be bloating and gas, diarrhea and/or constipation, abdominal pain, nausea, belching, reflux, rashes, food intolerances, and many more. The whole process would be expected if it occurred in the large intestine, where it is supposed to happen. (2)

SIBO is categorized into different subtypes:

  • Hydrogen
  • Methane (technically not a bacteria, but archaea)
  • Hydrogen sulfide

The main difference between these three types of SIBO is the gases produced by the bacteria or other organisms residing in the small bowel. It is also possible that someone has a mixed type of SIBO, meaning multiple types of gases are present simultaneously. (3)

To get diagnosed with SIBO, you need to do a 3-hour lactulose/glucose breath test.

 

 

What are SIBO diets?

Many practitioners recommend a SIBO diet as an additional tool next to antibiotics or antimicrobial treatment for SIBO.

SIBO diets aim to decrease the number of fermentable carbohydrates in your diet. These diets may help you:

  • relieve uncomfortable or extreme symptoms of gassiness, bloating, diarrhea,
  • reduce "die-off symptoms" during a treatment,
  • reduce inflammation,
  • prevent a possible relapse after treatment.

These fermentable carbohydrates serve as food for the bacteria. Each diet removes/allows specific carbohydrates to address carbohydrate malabsorption issues.

The following diets are mainly used as a SIBO diet:

  • Elemental diet,
  • Low-FODMAP diet,
  • Specific Carbohydrate Diet (SCD),
  • The SIBO Specific Food Guide (SSFG),
  • Cedars-Sinai low fermentation diet,
  • Bi-phasic diet,
  • Alternatively, GAPS, Fast Tract, Paleo, and Ketogenic diet.

It is important to note that currently, there is no evidence that these diets alone can eliminate overgrowth, except the Elemental diet.

Some practitioners have more of a liberal dietary approach based on the client's situation, meaning they don't restrict the intake of fermentable carbohydrates that much. The reason is that they believe that bacteria may form and hide behind biofilms. This protective layer saves bacteria from the effect of antimicrobials or antibiotics, making them resistant to the treatment. Feeding the bacteria may prevent that they hide behind biofilms. (4)

popular sibo diets pros and cons

Let's look at these diets one by one:

SIBO diet #1: Elemental diet 

An Elemental diet is the only exception in terms of using a diet as a treatment option. This diet is one of the most restrictive diets as you are not allowed to eat any solid food for 2-3 weeks. But this is not the same as fasting!

An Elemental diet is considered to be a medical food beverage, a liquid formula composed of proteins (as amino acids), fats (as medium-chain triglycerides), carbohydrates (as glucose or maltodextrin without any fiber), vitamins, and minerals that can be used for symptom management and treatment. (5)

It can help

  • starve the bacteria as nutrients are absorbed before bacteria has a chance to feed on
  • your body get nourished with the pre-digested formula
  • when you have malabsorption issues
  • give the digestive system a break from digestion, so it has finally an opportunity to heal

What does the research say? A 14-day long Elemental Diet has been found to have an 80% success rate in SIBO treatment by normalizing the breath test. (6) So it seems to be highly effective.

What are the Pros?

  • As the research says, it is highly effective to treat SIBO
  • The treatment duration is relatively short (2-3 weeks) comparing to other diets or treatments
  • It is still considered a natural approach that many people like
  • It can help relieve symptoms and improve GI functions
  • It can be beneficial for clients who failed other treatment options in the past
  • For those who don't want to be bothered with cooking

What are the Cons?

  • It can be expensive if it is purchased from a company/brand
  • Homemade elemental diets can be a bit challenging to assemble
  • It usually has an unpleasant taste
  • Emotionally challenging as no solid food can be eaten for 2-3 weeks (no eating out)
  • There is a risk for weight loss if the daily calorie is not reached
  • It may be high in carbohydrates that not ideal for diabetic clients
  • It has to be used cautiously if a fungal overgrowth is suspected

In my opinion, this shouldn't be the first line of treatment but rather the last when all other treatment options have failed. It is best to be used under a Practitioner's supervision.

You can find more information about the Elemental diet on Dr. Siebecker's website.

SIBO diet#2: Low-FODMAP diet

The Low-FODMAP diet is another popular dietary approach that is commonly used among IBS and SIBO patients. It was created by the Monash University (in Australia) for IBS (Irritable Bowel Syndrome) symptom management.

FODMAP is an acronym for "Fermentable Oligo-, Di-, Mono-saccharides And Polyols." (7) These are short-chain carbohydrates and sugar alcohols that are poorly absorbed in the body. The bacteria ferment these carbohydrates and create gases, resulting in abdominal pain and bloating.

It includes:

  • oligosaccharides, including fructans and galactooligosaccharides
  • disaccharides, including lactose
  • monosaccharides, including fructose
  • polyols, including sorbitol, xylitol, and mannitol.

A low-FODMAP diet is recommended for patients with IBS to help reduce digestive symptoms of IBS, including bloating, flatulence, and diarrhea. According to clinical trials, the diet effectively improves symptoms in up to 70% of IBS patients. (8)(9)

A low-FODMAP diet is used for 2 to 6 weeks as an elimination diet to remove foods considered high FODMAP to find out whether these foods are causing a problem for the person with a digestive disorder like IBS to relieve symptoms. Then a reintroduction and a personalization phase should follow.

Here is a brief overview of the low and high-FODMAP-containing foods:

low and high fodmap food list

You can find the exact information about the FODMAP content of foods on Monash University's app.

So, I mentioned that this diet is beneficial for people with IBS, but how about SIBO? Well, there is a connection between IBS and SIBO. Research showed that up to 78% of patients with IBS have SIBO. (10) This explains why the low FODMAP diet is often utilized for SIBO patients, especially when symptoms are identical to IBS.

What are the Pros?

  • Useful for symptom management in clients with IBS (11)
  • It helps reduce IBS symptoms in patients with IBD (Inflammatory Bowel Disease) (12)
  • There is tons of information and an official app that can help with shopping, meal planning, cooking
  • It is less restrictive than other SIBO diets
  • It can help identify possible triggers

What are the Cons?

  • A long-term low-FODMAP diet may have a negative effect on the gut microbiome (as fructans and galacto-oligosaccharides have prebiotic properties – they can feed the good gut bacteria, long-term avoidance of these can lead to the decrease of beneficial bacteria in the colon) (13)
  • Possible nutrient deficiencies if the diet is not well-designed
  • Many people develop food fears and get stuck in the elimination phase for too long, contributing to disordered eating
  • Sticking to the framework can be challenging
  • It can have a negative impact on social events (including eating out)

Many people see improvement in their IBS & SIBO symptoms with the low-FODMAP diet, but some will not see 100% symptom improvement. So, it is good to keep in mind that this is happening because food is not the only factor that affects the gut.

SIBO diet#3: Specific Carbohydrate Diet (SCD)

The Specific Carbohydrate Diet (SCD) is a typical elimination diet that restricts complex carbohydrates, completely eliminating grains. The diet allows monosaccharides but excludes disaccharides and most polysaccharides, which might feed the bacteria without proper absorption and digestive function (enzyme production), resulting in inflammation and digestive symptoms. Removing troublesome carbohydrates may help lower gas production, inflammation, and gut permeability.

Dr. Sidney Haas developed the SCD diet to treat patients with celiac disease, then later Elaine Gottschall published her book "Breaking the Vicious Cycle," and the diet became popular and successfully used for Inflammatory Bowel Disease (IBD) such as Ulcerative Colitis, Crohn disease. (14)

Here is a brief overview of the allowed and not allowed foods on the SCD diet:

scd diet food list

You can find detailed information about the complete list of allowed foods and implementation stages in Elaine Gottschall's book "Breaking the Vicious Cycle."

What are the Pros?

  • It can help reduce the digestive symptoms (especially in IBD controlling acute flare and maintaining remission) by reducing fermentation in the gut (15)
  • Decrease inflammation (16)
  • It can positively influence the microbiome and decrease dysbiosis (17)
  • It can reduce the need for medications (in IBD patients) (14)

What are the Cons?

  • It is a very restricted diet
  • Possible nutrient deficiencies if the diet is not designed well (whole food groups are removed)
  • It requires a lot of preparation, meal planning, cooking
  • It can have a negative impact on social events

What is the relationship with SIBO? There is currently no research proving that the SCD diet is efficient for SIBO, but it certainly may have the potential to help with inflammation and limit the food for bacteria. Therefore, the SCD diet is commonly used among SIBO patients as it removes the complex carbs that bacteria commonly feed on in the small bowel. It can also be helpful for people with a deficiency of carbohydrate enzymes.

In many cases, practitioners combine the SCD diet with the low-FODMAP diet.

The Bottom Line

Whatever diet you may choose, it is essential to know that everyone has a unique mixture of bacterial species that makes food tolerance varied, so diet modification is always required.

A SIBO diet should be followed for no more than a few months. Long-term usage may deplete the beneficial bacteria in the gut, causing more harm than good (especially in the case of the low-FODMAP diet).

These therapeutic diets are meant to help you reduce inflammation and symptoms in a short period. After an elimination phase, a reintroduction phase should follow when you add back foods one at a time and check for any symptoms.

I have also met clients stuck in the elimination phase for too long due to food fear. They saw the nutritious foods as their enemies! That is a dangerous pathway as this might interfere with their recovery process.

Once you have identified your worst triggers, the long-term goal should be to extend your diet as much as possible.

However, the ultimate focus during a SIBO treatment should be on finding the underlying causes that contribute to SIBO.

Check out my next blog post about the other popular SIBO diets, where I reviewed the pros and cons of the SIBO Specific Food Guide (SSFG), the SIBO Bi-phasic diet, the Cedars-Sinai diet low fermentation diet, and the Fast Tract Diet.

 

This post is only for informational purposes and is not meant to diagnose, treat, or cure any disease. I recommend consulting with your healthcare practitioner always before trying any treatment or dietary changes.

The most popular SIBO diets pros and cons PART 1 Read More »