Digestive Healing: Understanding SIBO/SIFO & Gut-Nourishing Insights
I often receive questions about the best diet for a healthy gut or to reduce symptoms of pain and bloating…and it's a question worth exploring.
Here are some of my must-do basics…
Well Cooked foods that support gut healing
In the initial and early stages of digestive healing protocols, I suggest incorporating well-cooked foods that are less 'reactive' which helps the gut heal and seal. For example: Slow-cooked homemade casseroles, soups, stews, and congees. If there are special dietary requirements for individuals and testing – well, that is what I am here for.
Check for SIBO or SIFO
Additionally, it's essential to address specific conditions that might affect gut health, such as Small Intestinal Bacterial Overgrowth (SIBO) and Small Intestinal Fungal Overgrowth (SIFO). These conditions involve an imbalance of bacteria or fungi in the gut, leading to digestive issues like bloating and pain, often in the upper digestive tract. Dietary adjustments, such as reducing fermentable carbohydrates and certain sugars, might be necessary to manage these conditions effectively but the common key missing with most dietary interventions is the incorporation of specific herbs to reduce non-beneficial bacteria, prebiotics to feed particular beneficial bacteria and probiotics that don’t make symptoms worse.
Fibre 25-40 grams per day
Generally, to maintain a healthy digestive system, fibre is key. Aim for 25-40 grams of fibre per day, as it plays a significant role in gut health. Including 40 or more plant-based foods in your weekly diet is crucial. Even small servings of 1 teaspoon or more count toward that 40. Plant foods contain fiber that nourishes our gut bacteria, which play a vital role in maintaining energy levels, digestion, mental health, mood, and hormone balance. So, it's important to assess how many plant foods you're consuming on average.
Your GUT LOVES Routine
Establishing a routine is key to supporting gut health. Our body systems thrive on routine, we have our own innate clock. Stabilising blood sugar to promoting digestive health is one of the many benefits. Try building small habits consistently over time to achieve lasting and significant health benefits.
Your GUT LOVES 3-4 hour spacing between meals
Taking a 3-4 hour break between meals is instrumental in supporting gut healing through the function of migrating motor complexes (MMCs). These complexes act as a housekeeping mechanism within the digestive system, orchestrating a sweeping motion along the brush border of the gut. This sweeping action helps clear residual food particles, bacteria, and debris, preventing potential bacterial overgrowth and aiding in the maintenance of a healthy gut environment. By allowing these complexes ample time between meals, typically around 3-4 hours, the gut is granted the opportunity to perform these crucial cleansing activities effectively. This break between meals facilitates the proper functioning of MMCs, contributing significantly to digestive health and supporting the overall healing and restoration of the gut.
Balance
Strive for balance in your mindset. This means not completely avoiding indulgences like pizza, but also not making them an everyday or weekly occurrence.
Don't forget to prioritise fibre intake! Ok.
Give a gut-friendly diet a try for 30 days and observe the positive differences it can make. Not only will your digestion thank you for it, but your energy, skin, and bowel function will thank you too.
If you suspect you have a digestive overgrowth that is affecting your digestion, causing bloating and pain such as SIBO or SIFO, specific herbs, probiotics and dietary modifications and may be necessary.
Working with a naturopath who understands these conditions can be immensely helpful in designing a diet tailored to your needs.
If you have more questions, book a free 15min Discovery Call appointment with me on the link below.