Benefits of Fasting for SIBO
Dr. Eric Berg
09/02/2024
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Small intestinal bacterial overgrowth (SIBO) is characterized by excessive bacterial growth within the small intestine, which can negatively impact gut health and interfere with digestive system function.
Evidence suggests the therapeutic benefits of intermittent fasting for SIBO due to its potential to improve gut motility and reduce bacterial overgrowth.
Discover how fasting can benefit gut health and learn how caloric restriction may help manage bacterial overgrowth within the small intestines.
What is SIBO?
SIBO is a gut disorder caused by an overgrowth of bacteria in the small intestine, especially bacterial species typically found in the large intestine.
Although the gut microbes responsible for SIBO aren’t considered harmful bacteria when residing in the large intestine, excessive bacterial growth in the small intestines can disrupt digestion and nutrient absorption.
This can lead to various gastrointestinal issues, cause damage to the gut lining, and may contribute to conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Research published in Cureus suggests that almost 20 percent of seemingly healthy individuals and a large proportion of those with Crohn’s disease, ulcerative colitis, and IBD have some degree of SIBO.
Watch the video below to learn about the potential health benefits of intermittent fasting for SIBO.
How To Get Rid of SIBO (Small Intestinal Bacteria Overgrowth) With Intermittent Fasting
What causes SIBO?
SIBO can be caused by various factors that disrupt the gut microbiome in the digestive tract.
Impaired gut motility is believed to be a significant contributor to SIBO. The abnormal or slow movement of food and waste through the digestive tract can allow bacteria to accumulate and thrive in the small intestinal lumen.
Evidence published in Gastrointestinal and Liver Physiology investigated the role of gut motility and SIBO and concluded, “The protective effect of the intestinal migrating motor complex (MMC) against SIBO is due to the migrating band of small intestinal contractions that clear the luminal content toward the lower intestines.”
Here are common triggers of poor gut motility:
Chronic stress
Diabetes
Hypothyroidism
Sluggish gallbladder function
Pancreatitis
Alcohol consumption
Regular use of opioids, antibiotics, or antacids
Structural gut abnormalities
In addition, a dysfunctional gut valve, which separates the small and large intestines, can lead to an influx of gut bacteria into the small intestine.
SIBO can also be triggered or exacerbated by dietary factors, including a high-carb diet. Sugars and carbohydrates provide a readily available fuel source for gut bacteria, which can lead to increased bacterial proliferation if consumed regularly.
Symptoms of SIBO
When gut bacteria are present in the small intestine, dietary carbohydrates undergo bacterial fermentation before they can be properly broken down and digested, which is linked to various gastrointestinal issues.
The overgrowth of bacteria can also trigger intestinal inflammation and damage the gut lining, leading to increased intestinal permeability, also known as leaky gut.
A leaky gut can allow the influx of toxins and partially digested food particles into the bloodstream. This can trigger systemic inflammation and immune responses that may contribute to health problems, including food sensitivities, allergies, and autoimmune conditions.
In addition, bacterial overgrowth along the gut lining can interfere with nutrient absorption, which can lead to fat malabsorption and increase the risk of nutrient deficiencies.
A study published in the American Journal of Gastroenterology found that SIBO can significantly decrease the absorption of fat-soluble nutrients, including vitamins A, D, and E, and can contribute to vitamin B3, B5, B12, and iron deficiencies.
Because SIBO has many adverse effects, it can impact various aspects of overall well-being, including digestive functions, nutritional status, immune defenses, and even mental health.
Here are common symptoms associated with SIBO:
Bloating and gas
Abdominal pain
Diarrhea
Constipation
Fatigue
Unexplained weight loss
Food sensitivities
Nausea
Skin issues
Benefits of fasting for SIBO
Fasting refers to abstaining from all types of food and calorie-containing beverages for a set period of time.
Different fasting methods include intermittent fasting, which involves cycling between eating and fasting periods, and extended caloric restriction, such as 24-hour or 48-hour fasts.
Fasting has become a widespread practice to support weight loss, improve blood pressure regulation, and enhance insulin sensitivity. In addition, limiting food intake can profoundly benefit digestive health.
Not only does caloric restriction reduce the availability of fermentable carbohydrates that fuel bacterial overgrowth, but it also helps allow the gut lining time to heal.
A study published in Medicine in Microecology found that fasting promotes the growth of beneficial gut bacteria in the large intestines and helps lower concentrations of Fusobacterium, a microbial species commonly seen in those affected by SIBO.
Furthermore, fasting can enhance gut motility by allowing the digestive system to rest and rejuvenate. This supports the effective clearance of undigested food and bacteria, which helps reduce bacterial overgrowth and improve overall gut function.
Fasting’s ability to trigger autophagy may also play a crucial role in maintaining digestive health and microbial balance.
Autophagy is a cellular repair and recycling mechanism that can be triggered by extended fasting periods. This vital biochemical process removes damaged cells and regenerates new ones, which can help repair the gut lining and reduce SIBO-related gastrointestinal inflammation.
How to get started with fasting
While prolonged fasting routines such as 24-hour or 48-hour fasts yield the most benefits for managing SIBO, achieving extended periods of caloric restriction can be challenging.
Therefore, it’s generally recommended to start by practicing intermittent fasting, aiming for a 16- or 18-hour fasting period followed by an 8- or 6-hour eating window. This helps the body adjust to restricted food intake and allows you to gradually extend fasting periods.
Consuming nutritious meals rich in healthy fats during your eating windows is vital to curb hunger and craving sensations while fasting, which helps prolong periods of caloric restriction.
Fasting can lead to temporary dehydration and electrolyte loss, which are common causes of fasting-related side effects such as fatigue, dizziness, muscle spasms, and headaches.
To mitigate these potential issues, it’s crucial to stay well-hydrated and incorporate a sugar-free electrolyte powder into your routine. Additionally, pay close attention to your body and adjust your fasting schedule as needed.
While fasting can have profound benefits for the gastrointestinal system, caloric restriction isn’t recommended for pregnant or nursing mothers and individuals with eating disorders.
In addition, it’s essential that those with underlying health conditions consult a medical professional before starting a fasting routine to ensure it’s safe for their specific health needs.
More tips for dealing with SIBO
By making beneficial dietary changes and using natural remedies to target gut health, you can maximize the impressive benefits of fasting for managing SIBO.
Here are three steps you can take to combat SIBO.
1. Restrict carbohydrates and sugar
Gut bacteria associated with SIBO utilize carbohydrates and sugars as primary fuel sources, allowing them to thrive and proliferate. Therefore, following a low-carb diet such as Healthy Keto® can help starve these bacteria, reduce their numbers, and alleviate SIBO symptoms.
In addition to limiting carbs, Healthy Keto focuses on nutrient-dense whole foods, offering ample essential nutrients. This is crucial for restoring gut health and addressing potential SIBO-related nutritional deficiencies.
2. Incorporate oregano oil
Oregano oil is a rich source of thymol and carvacrol, a class of phenolic compounds with powerful antimicrobial properties that can target and reduce harmful bacterial overgrowth in the small intestines.
“Begin with two drops of oregano oil diluted in water or mixed with olive oil and take once or twice daily until symptoms improve,” explains Dr. Berg. “Alternatively, you can opt for oregano oil capsules, which some individuals find gentler on the stomach.”
3. Take purified bile salts
Bile salts can help manage SIBO by improving fat digestion and creating an environment less favorable for bacterial overgrowth.
Purified bile salts also promote proper bile flow, which helps flush microbes from the small intestines and reduces the accumulation of bacteria linked to SIBO.
Key takeaways
The benefits of fasting for SIBO are well established, as prolonged periods of caloric restriction effectively limit the availability of fermentable carbohydrates that fuel bacterial overgrowth.
Fasting can also help reduce SIBO-related side effects by promoting gut healing and potentially lowering intestinal inflammation caused by bacterial overgrowth in the small intestines.
In addition to fasting, limiting carb intake and utilizing oregano oil are effective strategies to limit the growth of harmful bacteria while supporting gut health.
FAQ
1. What are the benefits of fasting for managing SIBO?
Fasting benefits small intestinal bacterial overgrowth (SIBO) by limiting the availability of carbohydrates. This helps control bacterial growth as microbes utilize carbohydrates and sugars as their primary fuel source.
Caloric restriction also supports the clearance of undigested foods and bacteria from the small intestine, stimulates gut healing, and reduces inflammation linked to bacterial overgrowth.
2. Does fasting starve gut bacteria?
Fasting promotes the growth of beneficial gut bacteria in the large intestines while helping reduce bacterial overgrowth in the small intestines associated with SIBO.
Prolonged fasting has been found to lower intestinal concentrations of Fusobacterium, a bacterial species associated with SIBO, gut inflammation, and malabsorption.
3. What are the main symptoms of SIBO?
Sibo can trigger various systemic and digestive symptoms, including bloating, abdominal pain, diarrhea, constipation, unexplained weight loss, fatigue, and mood disorders.
4. How do you calm a SIBO flare?
Prolonged fasting and carbohydrate restriction have shown therapeutic potential for calming a SIBO flare.
In addition, purified bile salts can create a less favorable environment for microbial growth, while oregano oil, due to its potent antimicrobial properties, can help eliminate bacteria within the small intestinal tract linked to SIBO.
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