Small intestinal bacterial overgrowth — commonly referred to as SIBO — is a condition that can significantly impact your quality of life, causing bloating, abdominal discomfort, gas, and irregular bowel movements. Fortunately, there are natural and herbal remedies that you can use at home to help manage your symptoms and promote healing. Here, we'll explore what SIBO is, which herbs and supplements may help, the role of intermittent fasting in SIBO healing, and when it's time to talk to a doctor about your symptoms.
What is SIBO?
SIBO occurs when bacteria that normally live in the large intestine start to grow in the small intestine, where they don't belong. This overgrowth interferes with digestion and nutrient absorption, and can cause symptoms like:
- Abdominal bloating and pain
- Excessive gas
- Diarrhea and/or constipation
- Fatigue
- Nutrient deficiencies
SIBO can develop due to several factors, including low stomach acid, slow gut motility, prior abdominal surgery, or the chronic use of certain medications (like protein pump inhibitors, commonly prescribed to treat acid reflux). While conventional treatments often involve antibiotics like rifaximin, many people explore natural remedies either as an alternative or complementary approach.
Herbs and supplements that can help with SIBO
If you're looking for ways to naturally manage SIBO, you've got options. Several natural antimicrobial herbs and gut health supplements have shown promise in helping people living with SIBO manage their symptoms and find relief. Of course, it's important to always talk with your doctor before introducing new supplements into your routine.
Berberine
Berberine is found in plants like goldenseal and Oregon grape, and can be taken in capsule form. Berberine has antimicrobial properties that can target the bacteria contributing to SIBO. It may also help with blood sugar and gut inflammation.
Oregano oil
Praised for its strong antibacterial and antifungal effects, oregano oil is used frequently in SIBO protocols. If you and your doctor decide that oregano oil is a good fit for you, it's important to take it in capsule form to ensure that it doesn't irritate your stomach.
Neem
Also known as margosa, extract from the leaves of the neem tree offer antimicrobial properties that can help to reduce the amount of harmful bacteria in the gut. It's important that you don't take neem if you're pregnant or may become pregnant, as it can prevent pregnancy or cause a miscarriage.
Garlic extract
Also known as allicin, garlic extract is especially helpful for people living with methane-dominant SIBO. Be sure to pay close attention to how well you tolerate garlic extract. While it can work wonders for some people with SIBO, it can exacerbate symptoms for others.
Probiotics
Previous SIBO protocols recommended that probiotics be avoided, but new research shows that some probiotic strains — specifically Saccharomyces boulardii and Lactobacillus plantarum — may help balance the gut and provide symptom relief.
Digestive enzymes and HCl
Low stomach acid and poor digestion can contribute to SIBO. Betaine HCl and digestive enzyme supplements can support the breakdown of food and can reduce fermentation in the small intestine.
The power of fasting
Fasting can give the digestive system a break, which can support the "migrating motor complex," or MMC. This natural process helps to sweep bacteria out of the small intestine. Disruption of this process is a common cause of SIBO.
Intermittent fasting
Also known as IF, intermittent fasting provides symptom relief to many people with SIBO. Intermittent fasting involves eating all of your meals within a certain timeframe (for example, within an 8 to 10-hour period each day). Practicing IF can give the MMC enough time to clear the small intestine between fasting periods. It can take some time to figure out what type of intermittent fasting window is the right fit for your needs.
Meal spacing
If you are unable to practice IF, providing your digestive system with a few hours of rest between meals can help to reduce SIBO symptoms. Going four to five hours without eating between meals (without snacking in between) can also support proper MMC function. You may also find that meal spacing can be a good stepping stone in helping you work your way toward intermittent fasting, allowing your body and mind to get used to going several hours without eating.
When to see a doctor
Natural remedies may help to provide some symptom relief, but they're not always enough. Sometimes, it's important to reach out to your doctor for additional help with SIBO symptoms.
Reach out to your doctor if you notice:
- Symptoms that are severe or aren't getting better with natural remedies
- Unintentional weight loss
- Signs of malnutrition or dehydration
- Symptoms of other digestive health conditions, like IBS, Crohn's disease, or Celiac disease
Your healthcare provider can perform a simple breath test to confirm SIBO. They'll also work with you to evaluate your overall health and develop a treatment plan that can combine natural and medical approaches to support your long-term healing.
If you're having trouble making adjustments to your diet to support SIBO healing, your doctor may recommend that you work with a registered dietitian (RD). They'll be able to talk with you about your eating habits, helping you make the behavioral changes required to support gut health. Your RD may work with you to get out of the habit of snacking between meals, which can lead to increased SIBO symptoms for some.
Using Evidation's tools to support SIBO healing
Understanding what foods and supplements alleviate and exacerbate your symptoms is key to treating SIBO and other digestive issues naturally. Evidation can help. When you download our free app, you'll be prompted to share the health information that you're already tracking (for example, information from your nutrition tracker). We'll use the information that you provide to find patterns and trends. From there, you'll receive personalized, content-based insights that you can use to take the steps necessary to drive your health forward. Click here to learn more about Evidation and get started on your journey today.
