Part 2 A Balanced Approach to Healing SIBO
Managing Stress, Gut Motility, and Food Relationships
If you’ve been managing SIBO with dietary restrictions, you’re not alone. While elimination diets like low-FODMAP can provide symptom relief, they don’t address the root causes of SIBO or lay the foundation for long-term healing. That’s where a balanced approach becomes essential.
In functional medicine, we often use the 5R protocol for gut healing. Each "R" represents a crucial step in creating a comprehensive treatment plan:
Remove – Eliminate harmful substances, such as pathogens, inflammatory foods, or toxins.
Replace – Introduce elements your body needs to function properly, such as digestive enzymes, stomach acid, or bile salts.
Repair – Support the intestinal lining with nutrients like glutamine or zinc.
Re-Inoculate – Restore healthy gut bacteria with prebiotics and probiotics.
Rebalance – Address lifestyle factors like stress, sleep, and emotional well-being that impact gut health.
While all these steps are important, Rebalance is often the most neglected—and yet it’s critical for preventing SIBO from becoming a chronic issue. This article places a strong emphasis on Rebalance, because addressing stress, motility, and your relationship with food plays a pivotal role in breaking the cycle of recurrent SIBO.
By going beyond dietary restrictions and focusing on these key factors, you can give your body the tools it needs to heal and build resilience. Let’s explore how you can start integrating these practices into your life.
Managing Stress, Gut Motility, and Food Relationships
Rebalancing is the key to breaking the cycle of chronic SIBO, and it goes far beyond food restrictions. By addressing stress, supporting gut motility, and rebuilding a positive relationship with food, you can create an environment where your gut can truly heal. Here’s how:
1. Manage Stress and Support the Gut-Brain Axis
Stress-reducing techniques like deep diaphragmatic breathing, mindfulness, yoga, and regular exercise can significantly improve gut-brain communication. These practices help calm the nervous system and create a foundation for healing.
However, for lasting change, it’s important to explore the deeper patterns of stress in your life. Are there recurring situations that leave you feeling drained or overwhelmed? Perhaps it’s time to set healthier boundaries or to reassess a job or relationship that no longer serves your well-being. By identifying and addressing these patterns, you can break free from the cycle of stress and create a more balanced environment for your body and mind.
2. Focus on Gut Motility with Meal Spacing
To support the Migrating Motor Complex (MMC), aim to space your meals 4-5 hours apart and avoid frequent snacking. Meal spacing can be transformative for individuals with chronic SIBO. If you feel the need to snack between meals, assess whether your meals are providing adequate nourishment. If they are, ask yourself: Could the snacking be a response to something else, such as boredom, stress, or habit? Identifying the root cause can help you address your body’s needs more effectively.
Incorporate gentle movement into your routine, like walking for 10 minutes after meals, to naturally enhance motility. If bloating persists, consider an abdominal massage to support digestion and provide relief.
For an abdominal massage, apply a small amount of oil (such as coconut, olive, or castor oil) and massage your abdomen in a clockwise motion. Start at the lower right side (near your appendix), move upward along the right side, across the top under the ribs, and down the left side toward your pelvis. This technique follows the path of your colon, helping to stimulate digestion and reduce discomfort.
Lastly, consider incorporating prokinetics—such as ginger, artichoke leaf extract, or peppermint—to support motility when needed. Consult a functional medicine practitioner to determine the right approach for your individual needs.
3. Use Elimination Diets Strategically
Elimination diets like FODMAPs can be useful for short-term symptom relief, but they are not a long-term solution. Rather than focusing solely on restriction, shift your attention to incorporating nutrient-dense whole foods. Avoid foods and substances that can harm your microbiome, such as alcohol and food additives, while prioritizing those that support gut healing.
Working with a practitioner can help you create a diet that meets both your gut health and nutritional needs. A personalized approach allows you to address underlying factors contributing to SIBO, such as low stomach acid, immune dysfunction, or structural abnormalities in the gut. Tailoring your treatment plan to your unique needs ensures a more effective and sustainable path to healing.
Rebuilding a Positive Relationship With Food
Nourishing the Body and Mind. Savor the foods that heal
Rebuild Trust With Your Body Through Nourishment
One of the most empowering steps in SIBO recovery is shifting your focus from food fear to nourishing your gut with what it needs to heal. Instead of worrying about symptoms, prioritize nutrient-dense, gut-supportive foods that promote recovery.
Start With Gentle, Healing Foods: Incorporate mostly cooked vegetables, which are easier to digest, along with high-quality proteins like fish, chicken, or eggs to support tissue repair and overall gut health.
Add in Gut-Nourishing Ingredients: Include bone broth, ginger, and small amounts of healthy fats like olive oil to provide anti-inflammatory and gut-healing benefits.
Focus on Variety Over Time: Gradually expand your diet to include a wide range of whole foods, aiming to rebuild diversity in your gut microbiome.
Shift the Narrative: Remind yourself that food is not the enemy—it’s a tool for nourishment and healing.
Prioritize Stress Management: A calm and relaxed state during meals supports better digestion and reduces symptom flare-ups.
Conclusion: Beyond Food Fear
Treating SIBO is about more than cutting out foods—it’s about nourishing your gut with what it needs to heal and fostering resilience by addressing the underlying causes. While elimination diets can provide short-term symptom relief, they are not a sustainable long-term solution.
By prioritizing gut motility, managing stress, and focusing on nutrient-dense, whole foods, you can break free from the cycle of SIBO. These steps not only support gut resilience but also help you rebuild a positive and empowering relationship with food.
If you’re ready to move beyond food fear and tackle SIBO at its roots, consider working with a knowledgeable practitioner. A personalized, holistic approach can help identify and address contributing factors—such as low stomach acid, motility issues, or immune dysfunction—while creating a sustainable plan that promotes both healing and overall well-being.
Ready to take the next step in your SIBO journey? Share your thoughts in the comments, or schedule a consultation with a practitioner to create a personalized healing plan.