SIBO, which stands for small intestinal bacterial overgrowth, is a condition where an excess of bacteria accumulates in the small intestine, leading to symptoms such as bloating, gas, abdominal pain, constipation, and diarrhea. It’s a common gastrointestinal disorder and can lead to more serious health complications if left untreated.
Fortunately, there are some simple lifestyle changes you can make to help reduce the symptoms of SIBO. One of these is to start eyeing your diet more closely and incorporating SIBO-friendly superfoods into your meals. Here are some of the most beneficial SIBO-friendly superfoods you can eat to help boost your health.
Homemade Bone Broth
Bone broth is one of the most widely recommended SIBO-friendly superfoods, as it helps to naturally soothe the digestive system by introducing beneficial minerals and electrolytes to your system. Plus, it’s incredibly easy to make at home; all you need is some organic bones from your butcher (or even chicken feet or other animal parts) and some vegetables and herbs. The cooking time is long, but by slow-simmering the ingredients together, you will extract the minerals and electrolytes that help support gut health and healing.
Fermented Foods
Fermented foods are an excellent source of probiotics, or “good” bacteria, that can help balance the bacteria in your gut. There are many types of fermented foods you can add to your diet: sauerkraut, yogurt, kimchi, kefir, miso, and even kombucha are all great sources of beneficial probiotics and beneficial in controlling the overgrowth of bacteria in the small intestine.
Green Leafy Vegetables
Not only are green leafy vegetables nutrient-dense, but they’re also incredibly favorable for SIBO. Since green leafy vegetables are high in prebiotics, they can help rebuild the stomach’s beneficial bacteria which are depleted due to SIBO overgrowth. Foods like kale, spinach, and Swiss chard are all excellent options and often included in SIBO-friendly recipes.
Turmeric
Turmeric is a powerful anti-inflammatory and antioxidant herb, which can help reduce the progression of SIBO and its associated symptoms. The active compound in turmeric, curcumin, has been found to be effective at improving digestive health and reducing inflammation. You can add turmeric to rice, soups, smoothies, or stir-fries for a boost in flavor and health benefits.
Coconut Products
Coconut products are a great addition to any SIBO-friendly diet due to their antimicrobial and anti-inflammatory properties. Coconut is a good source of healthy fat, which can aid in the digestion of other healing nutrients, as well as possess some antibacterial and antifungal properties which can help reduce the symptoms of SIBO. Coconut oil, coconut cream, coconut milk, and coconut flakes can all be added to curries, granola mixes, smoothies, salads, or other healthy dishes.
Avocados
Avocados are a great source of healthy fats, fiber, and minerals, which can make them a wonderful addition to any SIBO-friendly diet. Their high fiber content can improve digestive health and help reduce the symptoms of SIBO. Add them to salads, sandwiches, smoothies, or just top them with a little sea salt and lemon and eat directly!
Ginger
Ginger is an excellent digestive aid and provides natural relief to the digestive system. An ingredient commonly used in traditional Ayurvedic and Chinese medicine, ginger is known for its anti-inflammatory qualities and ability to aid digestion. It can be used in many dishes such as soups, curries, smoothies, or teas.
These are just some of the many SIBO-friendly superfoods out there. By incorporating them into your diet, you can boost your health and minimize the symptoms of SIBO. Remember, it’s important to consult your doctor before making any sudden changes to your diet, and to always listen to your body in order to determine what works best for you.
