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Your ultimate guide to eating out and travelling on the Low FODMAP diet

Have you found it difficult to eat food that won’t make you sick when you travel? I’m in Uluru this week with my mum and aunty and it’s been challenging at times to find food that tastes good and won’t make me sick later.

 

And what about those awkward conversations you have when friends invite you over for dinner? Maybe they just don’t invite you any more? When you go out for dinner or over to a friend’s place it can be difficult to help them appreciate how badly some food can make you feel.

 

This week I’ve created this guide to make it easier when you travel and to help you to eat out more – being social is good for our well being and nourishes our soul… it doesn’t have to leave you bloated, in pain or running to the loo!

 

Eating at restaurants

 

Many people with food sensitivities, intolerances and allergies find the idea of going out to eat a bit daunting. You have your favourite places where you know the menu and what you can and can’t have and sometimes find it difficult to go somewhere new.

 

But that shouldn’t stop you from enjoying yourself and getting out and about to new and exciting places to eat.

 

Here are five hot tips for getting out and try new places:

 

  1.   Check out the menu beforehand. You can download almost any Restaurant menu onto your phone so you can check out what they have and what might be appropriate for you;

 

  1.  Call and ask if they cater for allergies/intolerances and find out what their policy is and how flexible they are with their menu. This is especially useful if you’ve looked at the menu online and still aren’t sure;

 

  1.  At many restaurants now, waiters will proactively ask if there’s any food allergies or intolerances. Now is the time to speak up and start a conversation about what ingredients you can’t have and what alternatives they provide. It’s really important here to know you all the names for your ingredient because chefs may use some alternatives names and may not be aware of the allergen if it’s listed in the ingredients of a sauce/dressing under another name.

 

  1.  A quick google search will get you loads of restaurant options that cater specifically for food allergies/intolerances. Try typing in “best restaurants for food allergies” plus your city. Enjoy working your way down the list!

 

  1.  If in doubt, you can generally find a meat and vegetables or salad option somewhere on the menu that you can ask for without dressing/ a simple dressing you can have on the side.  

 

 

Travelling with IBS

 

It’s no easy feat sometimes to find something you actually want to eat plus something that won’t leave you bloated, unbuttoning your pants or worse, running to the toilet. Airports and train stations are particularly hard places to find low FODMAP food – or let’s face it, food that will give you the least amount of symptoms!

 

Travelling this week has been a mixed bag for me. I didn’t do much reading up on the latest advice on how to go about travelling because I know what to look for and what my triggers are, but sometimes reminders are useful! I had a burger and chips for lunch yesterday and regretted it. It was delicious at the time but probably wasn’t the best decision and thinking back to the menu, they had a caesar salad which would’ve been a much better choice, with dressing on the side. Ah well, sometimes you need to make a bad decision and suffer the consequences to remind yourself of why you always make good decisions even when they’re not exciting, fun or the tastiest. :s

 

The Monash Uni Low FODMAP team recommend taking your own snacks with you like mixed nuts (I do always have a muesli bar in my handbag and it works wonders) and calling the airline if you’re flying long haul to arrange a meal free of your most troublesome foods. They also add: “Something to keep in mind – airline food is well-balanced, and although there may be many other foods that you prefer to avoid, they do not tend to serve large amounts of one food. Therefore, the amount of some high FODMAP foods provided may be low FODMAP. For example, there may only be 2 or 3 florets of broccoli, 2 slices of beetroot, and minimal amounts of butternut pumpkin – all of which are still low FODMAP.” That’s really good advice.

 

Alana Scott, low FODMAP blogger at A Little Bit Yummy recently went on a trip to South America and I loved her article on how to choose (or pack) a low FODMAP in-flight meal. You can read the full article with all her advice here.

 

 

The pre-packaged food options for those on a low FODMAP diet or those with IBS who really don’t want a flare up on their holiday is booming right now. If you’re lucky enough to have access to a microwave or kitchen there’s a number of companies offering low FODMAP packaged foods that are readily transportable for travellers. Check out Fodmapped for you and FODY Foods.

 

When you’re eating out the whole time like we are this week, the best advice I can offer you is to choose each meal as best you can. Try and make the healthiest decision for your gut and try to do the right thing by yourself! I do 80% of the time and that’s usually enough but this week I’m reminded that when you’re not in control of what’s on offer and what you can and can’t eat, it’s crucial to be more vigilant and “good”!

 

Eating at friends’ places

When you’re invited to a friend’s house for dinner, having to explain about a food sensitivity or intolerance must be done so you can be safe but you don’t want to seem picky, fussy or downright difficult!

 

Asking them to change their whole menu for you may be a bit extreme when chances are, a few minor changes may be all that’s needed. A simple way to approach this without anyone getting their nose out of joint (you or your host!) is to start a conversation about it:

 

You: “Hey Mary, thanks so much for the invite, we’d love to come over. My stomach is still sensitive to a couple of foods, what are you making?”

Mary: “Oh yeah, I forgot about that. Um, I was going to make some {insert food with ingredient you can’t eat here}.”

You: “Okay, that sounds delicious but if I have too much {ingredient} then I’ll be in the toilet all night with stomach pain/cramping. Can I be a pain and ask you to use {alternative you can enjoy} instead? It won’t change the taste much.”

Mary: “I haven’t used that before. I’m not sure.”

You: “Oh that’s okay. It’s really easy I can send you a link to a video/blog post to show you how… or if it’s easier I can bring my own food along? What would suit you?”

 

In this conversation, which I’ve had a few times before, your aim is to get a meal that you can eat and whether you prepare it or your host is irrelevant.

 

Some people are more than happy to exchange ingredients and prepare something you can enjoy. For others it’s too difficult and bringing your own is an easier option all round.

 

It’s important not to be offended if someone doesn’t want to change their menu for you. I’ve seen these situations get out of hand and people losing friendships over something as simple as using lactose-free cream! It’s crazy and there’s no need for it.

 

Keep it simple when talking about your sensitivities and intolerances, saying things like “wow, I’d love to eat that but I’ll be in so much pain later” is much more clear to someone who doesn’t have any intolerances than “oh, I can’t eat any food with {ingredient} in it”. The former sounds like you wish you could eat the food (which you probably do!) and that you’re the one missing out because you can’t; whereas the latter sounds dismissive of your host’s meal plan and uncompromising.

 

Keep it light, friendly and always fall back to bringing your own food. I’ve had a friend bring their own frying pan due to a peanut allergy – the point of getting together is to share a meal together and enjoy each other’s company.

 

One last thing to remember is that reminding someone of your food sensitivities isn’t annoying them – in most cases. I once completely forgot a friend of mine was fructose sensitive and I made an apple cake for dessert! She politely declined dessert and reminded me about her fructose issue and I was horrified I’d forgotten. It’s easy to forget these things so don’t feel bad about offering gentle reminders.

 

Remember, you deserve a healthy gut!

Kate x

 

Photo credit: iStock photos

Do you know what stress really does to your gut? Find out!

Were you always taught to trust your gut instincts when you were younger? Maybe you’re still being told to this now. They’re usually right on the money but what if I told you that when you’re stressed, your gut changes the messages it sends around your body… including the ones it sends to your brain? Would you think twice about trusting it?

 

The more the scientific community is finding out about the role of gut health and the gut microbiome in controlling our feelings, mood and even our response to stress, the more they realise that we are at the mercy of the health of our microbes.

 

What happens to your body when you’re stressed?

 

Research has found that if you start with a healthy diversity of gut microbes and a well-functioning digestive system and put it under stress, it responds better than if you had a poor gut microbiome. Translated in to plain english that means that the healthier your gut, the less likely you are to suffer symptoms of stress. Your body and your microbiome is able to better withstand the hormonal changes that come along with stress.

 

Eventually though, if the stress is prolonged, your microbiome will succumb to those hormonal changes and the increase in cortisol changes your microbiome and changes the messages it sends out to the rest of your body. 

 

What causes stress?

The million dollar question really isn’t it? If you knew the answer you wouldn’t be reading this and you’d never have a care in the world! Perhaps the better question is why do you feel stressed? Is it just produced inside of you without you having any control or is it is your reaction to outside influences like lifestyle and environment? As we develop a deeper understanding of the gut microbiome and how it influences and even controls our overall health is fascinating and terrifying at the same time.

 

It turns out that when your body responds to stress, it releases a couple of potent hormones. One of these is cortisol, which increases the permeability of the gut and changes the microbiome environment – this changes the kind of bacteria that can live there and not for the better. Studies have shown that stressed individuals showed overgrowths of some bacteria whilst other strains died out completely! To be healthy and happy, you need a wide diversity of probiotics and other gut microbes and having cortisol change up the delicate balance is not helpful! Cortisol also attacks brain cells, leaving you foggy, forgetful and unable to concentrate on basic tasks.

 

The other hormones released are inflammatory and some increase your sensitivity to pain. This explains why you end up with those bad headaches or really sore shoulders when you get stressed.

 

Symptoms of stress

If you answer yes to 4 or more of the following symptoms you may be stressed out:

  • Feeling tired or down right exhausted*
  • Difficulty falling asleep, feeling wired at night
  • Insomnia
  • Headaches
  • Back pain, particularly through your shoulders and neck*
  • Digestive upsets – diarrhoea or constipation*
  • Nausea or a general sick feeling*
  • Heart palpitations (bordering more on anxiety)
  • Unable to focus on one task, your mind races*
  • Feelings of worry or uneasiness*
  • Being forgetful*
  • Feelings of anxiety or depression*
  • Nail biting or other fidgeting habits

It’s not a complete list, but includes the symptoms most frequently seen clinically.

 

Where this all gets really interesting is how many of these symptoms are digestive or controlled by your microbiome – as shown by the * next to each relevant item.

 

To think that the health (or ill health) of your gut determines how you think, feel and respond to stress is an amazing opportunity to completely change the way you… well think, feel and respond to stress!

Why your nightly glass of wine isn’t helping stop the stress and what to do instead

Alcohol is a sedative and many of my patients use it at night to “wind down”. It dampens your response to adrenalin and cortisol but doesn’t eliminate it. Worse, it makes for a restless night’s sleep. Then you’re reaching for a double shot coffee in the morning.

 

I call it the roller-coaster from hell. Bad sleep, so you hit caffeine and sugar in the morning, jacking your adrenalin. Then you’re wired at night. Alcohol helps you “wind down” but gives you a bad sleep… and around you again.

 

How do you get off this roller-coaster of hell I hear you ask? Do I have to give up the only two things I enjoy: caffeine and alcohol? The good news is you don’t have to give them up. But not depending them for comfort, peace and sleep will go a long way to relieving stress.

 

Breaking free from stress is simple.

 

Use the following suggestions for a few weeks and speed up the process with a herbal adrenal formula like this one. Working on restoring balance to your microbiome is essential. These lifestyle and dietary suggestions will help:

 

How to relieve stress with natural remedies

  • Replace morning coffee(s) with regular black tea. Less caffeine means less adrenalin and tea helps with withdrawal headaches.
  • Eat breakfast!! Oats are wonderful and grounding. Muesli and eggs are also good choices that keep your blood sugar level. Eating before 9am helps reset cortisol and adrenalin levels.
  • Set regular hours for going to bed and getting up. Cortisol is the opposite of melatonin and will keep you awake. Regulate your sleep/wake cycle to help turn off stress patterns.
  • Reduce the sugar in your tea and coffee by half.
  • Magnesium is magic for relieving the physical symptoms of stress and anxiety.
  • Eat cooked or warm foods like casseroles, soups and stir-fries for lunch and dinner for a few weeks. They are easy to digest and nutritious, stabilising your blood sugar levels.
  • Avoid alcohol for a month. You will sleep better, get out of bed more and your head will be more clear during the day. (Losing some extra weight will be a bonus!)
  • Listen to your body. When it says, rest – have a nap or go to bed early. When it says I’m sore and achy – have an Epsom salt bath or a massage. When it says enough food/drink/work – stop and take a break, even for an hour. Your body is always talking to you, are you listening?
  • Break your day down into smaller, achievable tasks. This helps you focus on prioritising and concentrating on one thing at a time. It is okay if not everything is accomplished in one day.
  • Exercise is amazing for relieving stress but it’s often the last thing you want to do. Collapsing on the couch is much more attractive. But exercise lowers adrenalin and resets your stress-o-meter. Aim for a 5-10 minute walk around the block at lunch or after dinner. Make it somewhere green, near water or singing birds. Studies show this lowers stress and improves mood.
  • Fermented foods. Okay, maybe not your favourite go-to food but restoring balance and diversity to your gut mcirobiome is a sure-fire way to lower cortisol and re-establish a healthy brain-gut connection.
  • Probiotics, either supplements or probiotic drinks are helpful but shouldn’t be your first choice. The inflammation in your gut caused by excessive amounts of cortisol does not make for a happy environment for the good bugs to thrive so you’re best to get that sorted first with herbal formulas and dietary strategies and then try some probiotics.

Stress doesn’t have to be a life sentence

Be kind to yourself and invest in self-care strategies THAT WORK! Just pick one or two of the above list and work on getting those into your routine. Add in the Stress Ease formula and you’re on your way to a good night’s sleep and feeling less stressed.

 

If you’re one of the unlucky ones who’s been on the stress cycle for a while, it might be time to consider a bigger overhaul – not just using these strategies but a complete rejuvenation of your gut microbiome to restore the balance you need to have the capacity to withstand the stress in the first place! If you think that’s you, check out my Leaky Gut Bootcamp: 28 days to transform your gut health. It might be just what you and your stressed microbiome need.

 

Remember, don’t wait another day to start feeling better.

Kate x

Photo credit: iStock photos

Constipation

Constipation: taboo topic no more!

Constipation. It’s a topic you never really talk about with friends or family and no wonder, I can’t say it makes for pleasant dinner conversation. But it’s a subject that does need to be spoken about because there are so many people just like you suffering in silence and it doesn’t have to be that way! There are lots of ways you can soften your bowel movements and many times all your bowel needs is a bit of love and encouragement and you’re on your way… literally.

 

Okay, let’s get stuck in so you can get unstuck!

 

Why am I constipated?

Constipation is where a person has difficulty in passing bowel motions and/or infrequent bowel movements. When you do have a bowel movement, you probably experience some of these symptoms:

  • Straining
  • a feeling of incomplete evacuation (i.e. not a satisfying movement)
  • Hard or lumpy stools
  • Bloating
  • movements occur three times a week or less

 

How to “fix” constipation

To fix your constipation, the first thing you need to know is how you got this way. I strongly believe that once you understand the root causes of how something happened, you can make long lasting, positive changes to make sure you don’t get constipated again!

 

There are a number of reasons why you might find yourself stuck and unable to have a satisfactory bowel movement. Dehydration, medication side effects, not enough dietary fibre, too much sugar in your diet and long term use of laxatives or caffeine can render you helpless when it comes to forming and passing your bowels all on your own. Although it can take some time to undo the damage, you can get a head start with the tips below and then, when you’re ready to take the next step my Leaky Gut Bootcamp can take you from blah to oh yeah!

 

Other common causes of constipation are leaky gut syndrome, IBS, antibiotics and disrupted gut flora. In each of these situations, the root cause is the imbalance of probiotic bacteria found in the small intestine. You see, in a healthy digestive system the good bugs break down your food and digest it for you, all ready for your to absorb it. Whatever your body can’t use is sent along the intestines, water added (assuming you’re drinking enough… more on that later!) and a soft, well formed poo is created. You get the urge, you go and evacuate your bowels. Your gut bacteria is happy and so are you – job done.

 

So if this is not happening for you on a regular basis – meaning once a day – then rebalancing your gut bacteria is the perfect place to start in your quest for a satisfying poo. If you need help with the steps to rebalancing your gut bacteria, have a look at my 7 day gut health challenge. I’ve refined and distilled down all the essential steps to rebalancing your gut and getting those bowels moving again. Click here to learn more about it.

 

Natural laxatives and other dietary changes

To bulk and soften the stool to make its passage easier we need soluble fibre. Stewed apples, pears, prunes are wonderful along with steamed vegetables broccoli, pumpkin, brussell sprouts (yes), green beans, carrots and squash.

 

Slippery Elm Powder is a supplement that acts just like soluble fibre if you are time poor or need a faster solution.

 

Avoid lots of raw foods as it is harder to digest. Find more helpful advice about why a raw food diet may not be a good choice for you. Instead, enjoy casseroles, soups and slow-cooked meals. They are easy to digest, very nutritious and help get you hydrated.

 

A strong cup of coffee helps move a bowel motion but don’t rely on this as in the long term it can be counter-productive.

 

Eat foods that help with gut flora balance including:

  • yoghurt (Jalna and Vaalia are good brands for probiotic yoghurt)
  • prebiotics which are food for your good bacteria (bananas, chicory, asparagus)
  • fermented foods

Read more useful information on how probiotics help your digestion here.

 

Relieve constipation with these easy lifestyle changes

Regular exercise will help relieve constipation. Think a daily 10 minute yoga routine, just google yoga for constipation and find a video that resonates with you. Please don’t email me and tell me you don’t have time to do 10 minutes of yoga because you’re probably spending double that trying to go to the toilet every day so save your breath and just start moving your body! You’d be surprised at how many times this tip alone has been the only fast natural remedy for constipation that someone has needed.

 

Drinking plenty of fresh water will hydrate your body and help to resolve your constipation. Aim for 1-2 litres daily, but anything more than what you’re currently drinking will be an improvement. Opt for herbal teas or fruit infusions if you need to but just get hydrated. When your poo looks dry, hard, pebbly or has lots of cracks in it, you are dehydrated.

 

Listen to your body for the signs of needing to go to the toilet. On the first urge, go and sit on the toilet for a few minutes. Avoid straining. Lift your heels off the ground and sit up straight, leaning forward slightly with your hands on your knees. No joke, this improved posture will help.

 

Start with these natural constipation remedies

If you’re not having a bowel movement every day, or it’s hard and dry or you have to strain, don’t put up with it anymore! You can make a significant difference by following my tips and making a couple of simple changes to your diet and lifestyle.

 

After you’ve seen how much improvement a couple of small changes can make, get ready to make a big change and jump on board with my Leaky Gut Bootcamp, 28 days to transform your gut health. Click the button below to get started today!

 

Don’t wait another day to start feeling better. You deserve a healthy gut.

Kate x

Relieve eczema fast with these natural solutions for children and adults

Eczema runs in families but you can stop it

Eczema affects up to 1 in 5 children before 2 years old and often begins within the first six months of life. It might be only mild, affecting small areas of the skin with rare flare ups. Other times it can be severe with large areas of the skin affected. In these more severe cases, weeping, bleeding and infections are common.

 

Your children are more likely to develop eczema if there is a family history of asthma, eczema or hay fever. Other triggers and factors that cause eczema include:

  • living in a high pollution area
  • using lots of perfumed soaps and lotions
  • living in colder climates
  • over washing skin
  • using harsh detergents when washing clothes

 

There is an association between having eczema as a baby or toddler and developing asthma later on. This is another reason to make sure you get on top of any dry, itchy skin symptoms that develop in your children!

 

So how do you stop it once it’s started and what are your best options for treating eczema fast? I’m going into all the details today to show you how you can treat, heal and reverse eczema for your kids.

eczema

Treat eczema from the inside out to get the best results

To get the best results, you need to attack eczema from the root causes and not just treat the skin itself. It’s easy to forget your skin is a living reflection your inward health. Your skin and gut are closely connected and current research is discovering how much an unbalanced gut impacts your skin’s health. One of the root causes of eczema is unbalanced gut flora which leads to inflammation and irritation in your gut and other organs… like your skin.

 

Your gut houses an entire eco system of microbes – good and bad. They (usually) live together in harmony, helping you digest food, make vitamins, support your immunity and maintain a stable weight. But sometimes, your gut flora becomes unbalanced and this leads to symptoms like bloating, constipation, reflux, nausea, depression, anxiety, acne, eczema, poor immunity and weight gain. Ugh!

 

The best treatment for eczema is to heal your gut, reducing the inflammation and irritation, then re-balance your gut flora. By treating your insides first, you are literally healing your skin from the inside out! This makes the treatment super effective and long lasting because you’re getting to the heart of the problem and not just using band aids solutions with creams and lotions.

 

Natural solutions for treating, reversing and healing childhood eczema

Many parents want to find a natural solution to treating and managing childhood eczema.

 

The following solutions all have one thing in common. They are all designed to heal your gut and reverse symptoms caused by an unbalanced gut. For a complete program to heal your gut and get the best results for your skin, I recommend using my 7 day gut health challenge for children. For treating eczema in adults, I recommend the 28 day program.

 

Get started today by using these gut healing solutions to relieve your child’s eczema:

 

PROBIOTICS

Lactobacillus Rhamnosus GG is a strain of probiotic that has excellent evidence in the prevention and relief of eczema. This study showed it reduced the condition by 50% during the first two years of life when given to pregnant women!

Probiotics reduce inflammation and support a healthy digestive and immune system. Probiotics can be safely given to infants and children to reduce and relieve symptoms of eczema.

Make sure you get one that has Lactobacillus Rhamnosus GG in it (I like this one). They are easy to mix in to water, yoghurt or cereal.

 

ZINC AND VITAMIN C – boosts skin healing and reduces infections

Zinc is vital for healing skin and reducing secondary infections in broken skin. Add this supplement to your children’s yoghurt, smoothies, cereal or drink. (Hint: if they’re older, call it special sugar and they’ll be begging you for it.)

 

OMEGA 3s – anti-inflammatory and moisturising

Omega 3s are highly anti-inflammatory and improve skin integrity and moisture. If you have dry, itchy skin then you are lacking essential moisture from good fats like omega 3s and water. Omegas are easy to get into kids if you:

  • crumb your own fish fingers using deep sea fish
  • make some salmon patties for dinner or school lunches
  • add some nuts and seeds to their diet hidden in muffins, cakes and crumbed chicken or fish
  • add some good quality fish oil (this one’s my favourite) to their yoghurt, smoothies or milkshakes

 

HYDRATION

Drinking enough water is something that’s often overlooked but it’s so easy to fix! Make sure your children get enough water by adding some flavour for them:

  • Strawberries, lemon, limes are high in vitamin C which protects skin;
  • Watermelon is high in vitamin A which improves skin integrity;
  • Zinc and vitamin C powder mixes well in water or juice and gives them a concentrated dose of eczema fighting nutrients.

 

BREASTFEEDING

Prevention is always better than cure. If you are able to, breastfeeding provides a natural source of probiotics to your baby. This can reduce their risk of developing eczema. If you are unable to breastfeed, I recommend using this probiotic supplement for babies under 6 months and this one for those over 6 months. These supplements best replicate the probiotics naturally found in breast milk.

 

Like the sound of healing and reversing your eczema? Get my gut healing program for your child here.

 

Use these natural remedies to relieve the symptoms and treat the root cause of eczema. With 1 in 5 children developing eczema, it’s important to get on top of it and deal with it from the inside out to get the best results.

 

You can treat, heal and reverse eczema. Get started today >>

Don’t wait another day to start helping your baby feel better. You and your baby deserve a healthy gut!

Kate x

 

Image credit: iStock photos

SIBO: is it sabotaging your gut health?

Have you heard about SIBO? I’m not surprised if you haven’t, it’s a relatively new concept in the field of gastrointestinal health and the study of the microbiome (all the bacteria in your microbiome.

 

What is SIBO?

It’s an acronym for Small Intestinal Bacterial Overgrowth. It means there is excessive amounts of bacteria in your small intestine and the type of bacteria present is normally found in your colon. That means, it’s migrated into your small intestine and is taking over!

 

When you have excessive numbers of bacteria in your small intestine, it can interfere with normal digestion and your ability to break down and absorb nutrients. When you aren’t able to digest and break food down normally because of SIBO, it produces IBS-like symptoms and sometimes leads to vitamin and mineral deficiencies.

Dr Axe puts it succinctly:
“The indications of SIBO mirror the symptoms of other gastrointestinal disorders, including IBS. According to a study published in the World Journal of Gastroenterology, there’s good reason for the similar symptoms — there’s a definite association between IBS and SIBO. Researchers suggest that physicians give consideration of excluding SIBO before giving a definitive diagnosis of IBS.”

Common symptoms include:

  • Nausea
  • Bloating
  • Vomiting
  • Diarrhea
  • Malnutrition
  • Joint pain
  • Fatigue
  • Rashes

What causes SIBO?

The cause of a bacterial overgrowth in your small intestine is complex and likely to involve more than one mechanism going awry. Some well known risk factors are:

  • Some medications
  • Coeliac Disease
  • Motility disorders
  • Low stomach acid
  • Chronic pancreatitis
  • Previous history of bowel surgery
  • Uncontrolled diabetes (types I and II)
  • Rosacea (interestingly, research shows that once SIBO is eradicated, the Rosacea symptoms disappear!)

So by now, you’re probably thinking that SIBO and IBS sound pretty similar. What’s the difference between SIBO and IBS?

They are associated with each other and researchers suggest clinicians exclude SIBO as a cause of your IBS symptoms before diagnosing IBS. After all, IBS is a diagnosis of exclusion – meaning that after exploring all possible causes for your digestive troubles, if they can’t find another reason, they will diagnose with IBS… luckily, the treatments are similar too!

 

How do you test for SIBO? Unfortunately, doctors are largely unaware of how common SIBO is. It is estimated that 6-15% of the healthy population have SIBO but have no symptoms and that up to 80% of people with IBS have SIBO (read study here). Breath tests are usually used to diagnose SIBO but there’s still some false positives and false negatives which indicates there’s further refining to be done before the tests are fully reliable.

 

SIBO treatment

To get rid of the excess bacteria, the best treatment is a combination of dietary and herbal medicine. This re-balances your bacteria levels in your small intestine… and makes sure they are where they are supposed to be! I recommend using Parastrike as the herbal treatment of choice for cutting down numbers of bacteria in the small intestine.

 

Why Parastrike? Research shows that antibiotics are not massively effective when it comes to killing excess bacteria and re-balancing the microbiome in SIBO but herbal remedies like oregano oil, berberine and wormwood are very effective. You’ll find all these ingredients and more in Parastrike, which is why I like to use it for treating SIBO.

 

Making some short term changes to your diet is absolutely crucial to getting SIBO successfully under control. This study found those who used only herbal anti-microbials or antibiotics were likely to experience a relapse in symptoms. 🙁

 

I go into detail on the most effective dietary changes in the diet guide and treatment action plan that arrives with your Parastrike order but I’ll share the two step process with you now so you can get started! It’s two-fold:

  1. Your first goal is to starve the bacteria that are already in your small intestine so you can reduce their numbers even more. You do this by reducing carbohydrates because gut bacteria thrive on starches, carbohydrates and insoluble fibre.
  2. Once the balance of your gut bacteria has been re-balanced, you can begin re-introducing those carbohydrates and feeding the bacteria that’s supposed to be in your gut! This step also involves introducing fermented foods and probiotics to re-establish the right balance of gut bacteria!

 

What does that mean exactly you ask? Well it means you’ll be enjoying low starch vegetables, higher protein and good fats for a few weeks followed by a course of probiotics (like this one) to help further reduce numbers of bacteria that shouldn’t be there and re-establish the balance of good bacteria. Think, slow cooked casseroles (minus the crusty bread and mashed potato), soups and stir-fries… and add in a couple of homemade vegetable juices if you’re really keen!

 

Other key strategies you should include in your action plan are:

  • Hydration is important for bowel regularity, feeling energetic and relieving symptoms like nausea and bloating.
  • Adding coconut oil (is antimicrobial) and apple cider vinegar (improves digestion and regulates stomach acid) to your daily routine.
  • Bone broth is very nutritious and easily absorbed when digestion is compromised.

 

If you suspect SIBO might be a problem for you, click here to buy Parastrike now and get your bonus diet guide and treatment action plan.

 

Remember, don’t wait another day to start feeling better. You deserve a healthy gut.

Kate x

 

Image credit: iStock photos