Preventing SIBO is often the first thing people think about when they get clear SIBO test results. But there seem to be more questions around this than there are around treatment. Even after years of treating and then studying SIBO I get a little nervous to write about this topic. If we struggle so fiercely with why we get SIBO, how do we really know how to prevent SIBO?
The reality is, is that I am not an expert on preventing SIBO. But I do have 6 tricks up my sleeve that have helped keep my SIBO away, even when I felt like my SIBO was returning.
Why does SIBO return?
SIBO usually returns because we haven’t quite finished healing. Perhaps we reached 90% healing- enough to feel better and test perfectly, but we still had a 10% hiding somewhere out of sight and recognition. This 10% might not be a SIBO bacteria or colony but something that allows our bodies to fall back into a cycle of SIBO. Maybe our body decides that last 10% needs to be addressed and is finally ready to reveal itself. Or maybe we do something or experience something to call SIBO back.
Stress is recognized as one of the biggest call backs for SIBO. This means that any highly stressful period can trigger a reoccurrence of SIBO. Two times in 2017 I experienced intense stress for several days at a time that were out of my control. Both times I felt like my SIBO might return. I could feel the shift of good digestion move into stagnancy where all systems in my body seemed to move from happy go-lucky to radioactive melt down – complete with flashing lights and warning sirens inside. So, very quickly my mind raced through, “How do you actually prevent SIBO when it seems like it is right about to happen?” I thought back to all of my research, doctor’s appointments, and experience and set to work as fast as I could. And to great success I prevented the reoccurrence of my SIBO!
Now, I cannot promise that these 6 steps will work for you. The biggest trick in preventing SIBO is to know and understand how your body works and then respond accordingly.
My personal recipe for preventing the return of SIBO
1.) Reduce stress NOW.
Reduce the stress you are experiencing right now! Not as soon as possible, but right now. That might mean removing yourself from the situation and going for a walk or run or doing some meditation. It might mean practicing breathing exercises, doing yoga, listening to calming music, reading scripture or inspirational quotes, or singing or even finding a place to scream and yell until your stress level drops.
One of the wisest examples of reducing stress was told to me by a wise, old nurse:
Look at the wolves. Look how when wolves experience stress in their environment they will run until they can run no more, or the will howl and cry and scream. Or if they can’t do those then wolves will shake allowing their whole bodies to tremble out all of the energy that was caused by their stress in order to free their bodies from the negative impact and energy of the stress.
So why do we, in a modern, educated world, allow ourselves to carry around stress when nature does not allow such burdens?
Scientifically speaking, stress paralyzes the nervous system. Stress induces a fight or flight response sending all of our energy away from internal use to make it available for external use like moving out of the way of a falling rock. This shift in energy causes the nervous system to paralyze and halt the digestive system. When this happens, the vagus nerve may stop directing digestive function, acids and biles may not be released when food is consumed, and the Migrating Motor Complex might not trigger the cleaning of the small intestine after food. There are all sorts of systems that may not work when the nervous system is paralyzed due to stress.
Is going through another round or two of SIBO treatment worth the amount of stress you are experiencing?
2.) Don’t eat until your stress level is back down to a reasonable level.
Eating while stressed out just doesn’t work. Literally. As I talked about above, stress inhibits the body from releasing digestive juices and moving food through the body in a healthy way. The best way to prevent additional damage is simply to wait to eat until your stress level calms down. If this takes you a long time lean towards fresh low FODMAP juices, bone or vegetable broths, or even the elemental formulas to help you through, or simply be okay with fasting for a day a two. (But of course, make sure ahead of time with your doctor that fasting is safe for you.)
3.) Use self abdominal massage.
Keep your intestines moving food and waste by gentle abdominal massage. This is also one of the easiest ways to help relieve constipation. Try this video for safe techniques: Self Abdominal Massage Technique.
4.) Try magnesium and or a pro kinetic.
If you used magnesium or a pro kinetic while treating your SIBO add them back to your routine until you feel like you are safe from your threat of SIBO. These two SIBO tools can help the body to continue the healthy cycle of moving digested food along and initiating the MMC.
5.) Support your intestines.
If you have returned to a normal diet and you suspect your SIBO might return try going back to a SIBO diet for a 2-3 days or until you feel like the threat of SIBO is gone. Remember, this is just a prevention technique so you shouldn’t have to return to the diet long term. Think of it as an insurance policy and not a failure or discouragement. You can also support your intestines with fresh low FODMAP juices, bone or vegetable broths, and supplements like fish oil and L-glutamine.
6.) Jump back into supporting your vagus nerve
Gargling water aggressively, singing loudly…
Click here if you need a refresher on the Vagus Nerve.
What Do The Experts Say?
SIBO experts say to stick to a SIBO diet or version of a SIBO diet until you feel like your body has fully healed. Many people stop the diet too soon allowing SIBO to return quickly when the body is not fully healed or there is a period of high stress too quickly after treatment.
Experts are seeing more and more evidence that opioid use, even for a short period of time after surgeries, cause dismotility and constipation. If you have had SIBO avoid opioid use until you are well past healing. If you need pain management, try acupuncture, meditation, natural options or other suggestions from your SIBO doctor.
More information.
As I attend more SIBO conferences this year and review some of the conference videos from 2017, I will add more information of what our favorite experts are saying. I know for some of you this is only about 25% of the information that you need. Please talk to your doctor! Feel free to add positive comments below so others can learn from your journey!