diet for sibo
Diet, Sibo Diet,

Sibo diet – An effective way to cure sibo disease

People have to suffer numerous kinds of diseases. Those diseases can arise due to various reasons from their own genetics to their bad living practices. Anyway, the aim of everyone is to face life in a normal way, though there are hundreds of hurdles. When taking about diseases, some are entangled with main systems of our body. Digestive system, which is the path of producing energy for our life has to face several diseases. It also has to face several kinds of diseases. Around 60 to 70 million of people only in America are suffering from some sort of digestive diseases. Sibo is a kind of digestive disease, engaged in small intestine. It is a controllable and curable disease through medication, changes in diet and life style. Sibo diet is also a kind of treatment for sibo disease. Let’s discuss this deeply.

What is sibo?

Though the name implies some unpleasant to you, the meaning of sibo is Small Intestinal Bacterial Overgrowth. It is arising when bacteria are colonizing in a place which they do not belong to. Generally, a human being is a host of around trillions of microorganisms in terms of bacteria, viruses and moulds. In a normal condition, we can enjoy the benefits of these types of colonization by helpful microbes, as they are living symbiotically with our digestive tract. Symbiotic relationship means we are providing them a habitat and food; they are providing us natural immunity (probiotics in colon) and making easy digestion. This symbiotic relationship is essential for us in order to have a good health condition.

what is a sibo diet
what is a sibo diet

But; in the case of sibo, this becomes a problem when bacteria begin to colonize in high amounts in a place where they do not belong to. Even the helpful bacteria in the colon and other parts of gut; come to colonize in high number at small intestine. The official definition of sibo is “the presence of an abnormally high number of bacteria (more than 100,000 bacteria per one milliliter) in the upper part of the small intestine”.

Small intestine is the longest part of the digestive tract of human; as it is long as 6 meters. The main functions of small intestine are lined with villi and microvilli to increase the surface area to absorb nutrients and minerals and completion of food digestion. But, the bacteria exist in large quantities than normal condition. Moreover; they make disturbances to absorption of nutrients. With the low absorption of nutrients, nutrients deficiencies, gastrointestinal distresses, inflammation and damages to inner lining of the intestine are occurred. Vitamin B12 deficiency is the main deficiency associated with sibo disease. Other than this, fat soluble vitamins (Vitamin K, A, D and E) can be occurred. A few mineral deficiencies such as magnesium, calcium and iron can be common in this disease.

Symptoms and reasons for sibo disease

Typical symptoms of sibo are including stomach pain after the having meal, cramps, bloating, diarrhea, and constipation, indigestion, always feeling fullness, fatigue and gas.  When the problem increasing, there can be severe symptoms such as the dramatic loss of weight, fatty fecal matters (steatorrhoea), malnutrition, deficiency in vitamin B12, liver lesions, skin rashes or acne, leaky gut syndrome, anemia, swelling of lower margins and sometimes joint pain, depression and nerve pains can be raised. Most of the severe symptoms are involved in malabsorption.

Reasons of sibo can be weakening and disruption of protective mechanisms associated with small intestine. They can be disruption of gateways between small intestine and other gut parts, stress, pH changes, nutritional deficiencies, hormonal imbalance and anatomical abnormalities. Some researchers have found that combination of decreased pancreatic enzymes; bile acid concentration and motility of gut are also reasons for sibo disease. And also taking high carbohydrates diets such as starches, complex sugars and fermentable sugars are also act as causes for sibo disease. People having some diseases such as diabetes, scleroderma, HIV aids and Parkinson’s disease can increase the risk factors of this disease condition. Food intolerances such as gluten, casein, lactose and fructose may indicate a case for sibo disease.

Treatments for sibo

sibo treatment diet
sibo treatment diet

Sibo disease can be controllable and treated with antibiotics and diets. Antibiotics such as rifaximin, metronidazole and ciprofloxacin kill the microbes associated with small intestine. And also, different kind of diet practices called sibo specific diet will helpful for the treatment. Let us find out about what is a sibo diet is?

What is a sibo diet?

Sibo diet is a special kind of diet practice to treat sibo disease. sibo treatment diet should be based on your doctor’s prescriptions. The aim of this is to manage symptoms of sibo disease, stopping the damage, nourishing the intestine and encouraging its ability to heal. It focuses mainly on specific carbohydrate diets (SCD) and GAPS diet (Gut And Psychology Syndrome), which encourages curing of gut through nutrients dense foods- easy to digest.

Elemental diet sibo includes foods with predigested elements. It means foods which contains fatty acids than fats, amino acids than proteins and glucose than carbohydrates. This elemental diet contains nutrients with non-fermentable carbohydrates, which are called as low-FODMAP (Fermentable, Oligosaccharides, Disaccharides, Monosaccharide And Polyols). The aim of low-FODMAP diet is to keep intestinal bacteria for starving without providing FODMAPS, in order to stop their reproduction. So, people are using low-carb diet for sibo disease as it may help initially by starving problematic bacteria in their small intestine. Other than restricting FODMAPS foods, this diet includes avoiding snacks, complete chewing of food stuff and keeping specific time intervals between meals.

sibo diet recipes
sibo diet recipes

Those avoiding FODMAP include alliums (garlic, onions etc.), Some brassicas, asparagus, legumes (beans), root vegetables (yams, beets etc.), starchy vegetables, mushrooms, some fruits, jellies, jams, juices, grains, flavored or sweetened dairy products, proceed meat, soya bean oil, chia seeds and anti-caking agents etc.

Sibo diet food list includes foods with low-FODMAPS. They are leafy vegetables, some other non-starchy vegetables (carrots, bell pepper, egg plants, cucumber, spinach, kale, tomato and green beans etc.), squash in limited amounts, some fruits (banana, berry, guava, pineapple, melon and grapes etc.), nuts and seeds in specific quantities, unprocessed meat, eggs, wild fish, organic fats (butter, ghee, coconut oil, organic animal fats, olive oil), bone broth, plain milk or yoghurt, hard or soft cheeses, unsweetened breakfast cereals and honey etc. You can have some sibo diet recipes by following above foods to your daily meal.

Diet for sibo using low-FODMAP foods will be a challenge for your normal diet practices but, following it you will feel a relief within a small period of time. So, please start this diet practice as a trail for about a week and feel the difference of your pains associated with digestive system. First you have to find out a proper list of foods suitable when having sibo, and then cut off all the other food stuff you eat or drink a lot of. If you can not do this at once, please start cutting off concentrated sugars and sweets even. Then you will definitely feel a relief. Then add some recommended food mix at a time.

When you are feeling that you are curing, add back a small amount of food that you used to consume. But, you must wait for three days before adding the second food to the treated gut. If your symptoms are coming back, you have to avoid that kind of food for a long time.

Adding some probiotics, medium chain triglycerides like found in coconut oil are often recommended for people having sibo disease and malabsorption. Correct adequate nutrition, correcting deficiencies corporate with nutrients and maximizing adequate digestion to avoid overfeeding of microorganisms are main aspects to be considered in order to have a healthy digestive system.

sibo diet rice
sibo diet rice

The only grain acceptable when having sibo is the plain, white rice. Other rice varieties and grains have a high amount of fiber and macromolecules which sibo bacteria can consume. When following a sibo diet rice plan you can use Jasmine rice variety in controlled amounts. That is because, Jasmin rice variety contains zero fermentation potential value.

Examples for sibo diet meal plan

Let us have a look in to a sample menu for a complete sibo diet plan for main three meals; when you are suffering from sibo disease.

Breakfast time will be a tough time if you are having sibo, because choosing the right breakfast will be a difficult task. Let’s find out some easy breakfasts for you not only to fulfill your hungry; but also, to treat your disease.

sibo specific diet
sibo specific diet

24-hour yoghurt with little bit of honey is a blessing food for sibo, as it has cooked for 24 hours. Eggs also can use as a sibo diet breakfast. If you are not tolerating the full egg, please separate egg yolk from egg white. Then try them separately, then you can understand what the non-tolerable part is; then eliminate consuming that part as a breakfast. If you tolerate eggs, it will be a great food friend for you. Then you can have scrambles or omelets adding some leafy vegetables and home-made sausages too.

Please make sure to review the avoided food list before adding some spices and food additives. Banana plus nut butter pancake, smoothies, bone broth, vegetable soup and butter coffee or butter tea will be some alternatives for you breakfast. Oatmeal is also a complete breakfast. When you are following sibo diet oatmeal, you can add some milk alternatives such as soy or almond, to have a preferable taste.

For lunch, you can have ham sandwich with wheat bread with mayonnaise and pickles or baby carrot and cucumber salad with handful of potato chips.  For dinner, you can have poultry, lean meat or fish, half of cup of rice or pasta and some green beans. You can have plain rice cake with unsweetened nut butter with an unsweetened tea or coffee. But, always be careful to not to use avoided food types, when you are preparing your own meal.

Conclusion

Scientifically it has been proved that, it takes about two to five years on average for sibo to be completely cured. This depends according the level of the disease. It is very important to know that, the time consuming is due to exploring to different kinds of treatment options and to find out what is the best method works for you. Unfortunately, there is no single diet is guaranteed to cure sibo completely. That is why you have to follow several sibo diet plans and shifting one by one. Together with antibiotics, these diet plans work in a completely fine manner. Because antibiotics can help to speed your recovery and to eliminate uncomfortable symptoms, while you providing nutritional medicine through your diet. A diet with low carbohydrates and free from refined flours, sugars, alcohol is best combination to keep your gut healthy.

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ayurvedic diet
Ayurvedic Diet, Diet,

Ayurvedic diet – Way to spend a blissful life

There is an ayurvedic proverb saying that;

 “When diet is wrong, medicine is of no use

When diet is correct, medicine is of no need”.

This means all your health condition is depending on your diet. Health condition has a great impact on someone’s daily routine based life style. So, it indirectly proves that all your diet reflects your healthy life style. Ayurveda system has a centuries old history. This system is consisted of medication and nutrition, in order to spend a healthy life. Ayurveda diet is major part of this medication system, which consists of dos and don’ts to spend you a blissful life. 

A preface to Ayurvedic diet! – What is Ayurveda?

Two Sanskrit words have combined to make the word Ayurveda. Ayur means life and Veda means science or knowledge. So, Ayurveda simply means the science of life. It represents about a five thousand years ago system of healing and medication. Its history is connected with Indian subcontinent. In alternative medicine, there are some globalized and modernized practices which were originated from Ayurveda. Ayurveda is a system which provides a clear understanding about body and mind, before modern medicine described it. It helps people to spend a healthy life style with full human potential. Ayurvedic medicine creates healthy body through diet practices, exercising and following life style practices such as sleeping and living mindfully.

There are two main principles of Ayurveda. As a summery, the first one is; mind and body is inseparably connected. The second rule is Mind has more power to heal and transform a body than anything. Therefore, if you are suffering from an illness or a disease, it depends on above two principles. That is, to get free from a disease depends on expanding our own awareness, bringing in to balance. Then you have to extend that balance to the life. When extending your balance not only to your mind, but also to your body; you should have a balance meal. That is the exact place where an ayurvedic food comes to your mind.

What is an Ayurvedic diet?

what is ayurvedic diet
what is ayurvedic diet

If you are really interested in a healthy and blissful life, of course, your mind should ask a question like what is ayurvedic diet.

The answer is; ayurvedic cleanse diet is a kind of meal plan which completely helps you to boost your wellness. This diet is not just an eating plan. It provides you guidelines for your eating habits. It directs you to a healthy blissful life by showing guidelines to what you should eat, when you should eat and how you should eat in order to boost your wellness. It also helps us how to prevent from diseases, how to manage diseases and how to maintain the wellness. If you completely follow the guidelines and instruction of this diet you must away from consuming instant and processed modern foods, and you should be mindful about what you consume.

Crucial points regarding Ayurvedic diet

To follow an Ayurvedic diet, you should incorporate with different kind of healthy practices not only to your diet, but also to your living style. Let’s have an idea about some of those simple practices. First you should identify and understand your real hunger and hunger level. Sometimes people misunderstand a thirsty as hunger. For that you should have proper time intervals between your main meals. You should eat only when your previous meal has been digested. Researches show that you should not take another meal before three hours from previous meal.

ayurvedic diet chart for obesity

And also, you should not keep hungry more than six hours. After having slept more than six hours your stomach is empty. So, you must have a healthy breakfast with quality food. Usually dieticians recommend modest breakfast, larger lunch and simple dinner. As, when you are sleeping after having dinner, your normal body functions are partially shut down. Therefore; you do not require a stomach saturated diet. So, a simple diet such as a liquidize diet is enough for a dinner. You should aware of your hunger signals. When you are really hungry, your body sends signals to your brain, that you want food to eat. It is bit different from craving and emotional hunger. 

So, it is necessary to distinguish a real hunger of emptying your stomach where the real point should eat. Moreover; you have to identify signs of satisfaction in order to stop consuming excess food stuff. You should eat slowly, biting your food into small pieces. This helps to function easily for digestive enzymes. You should not keep prepared food for a long time. That is because; this leads to microbial growth, which sometimes becomes harmful to you. That is why; you should eat consciously with a concentration what you eat without talking and laughing. In each meal you should incorporate of six tastes as sweetness, saltiness, sourness, bitterness, pungency and astringency.

Identify your “doshas” before going ahead with this diet!

In the way of approaching for an ayurvedic diet, the first step is to identify “dosha”. 

“Dosha” are three main substances presents in someone’s body. The main concept of Ayurveda medicine is to live a healthy life you should balance those fundamental energetic bio elements, which are called as dosha. They are “Vatha”, “Pitha” and “Kapha”. These are originated from main five elements as space, water, fir, air and earth. They govern physiological and psychological functions of the body.

ayurvedic diet for weight loss
Ayurvedic diet for weight loss

All movements of someone’s body is due to “vatha”. It is characterized by dry, cold, light, minute and movement. “Vatha” are qualities reflecting the elements of space and air. Disrupting “vatha” causes pain, which is its characteristic feature.  Someone’s metabolism represents pitha. This characterized by heat, moist, liquidity and sourness. “Pitha” are qualities reflecting the elements of fire and water. Unbalancing of someone’s “pitha”, is caused body heat or a burning sensation. Actually; “kapha” is the third element, which represents water.  “Kapha” are qualities reflecting the elements of water and earth. Heaviness, coldness, tenderness, softness, slowness, lubrication and nutrients are characteristics of “kapha”.

There are five types of “vatha dosha”.

  • Apana vatha – This governs downward impulses of body, locates in between navel and anus.
  • “Prana vatha”- “Prana vatha” rules inhalation, perception through senses and rules mind. This locates in brain, head, throat, respiratory organs and heart.
  • “Samana vatha – This governs digestive system movements. This locates in stomach and small intestine.
  • “Udana vatha” – “Udana vatha” rules speech, creativity, enthusiasm and strength etc.  This locates in lungs, throat and navel.
  • “Vyana vatha” – This rules circulation, heart functions and locomotion. Moreover; this locates in the heart.

Also, there are five types of “pitha dosha”.

  1. “Pachaka pitha” – This rule the food digestion, locate in lower stomach and small intestine.
  2. “Ranjaka pitha” – The “pitha dosha”, “ranjaka pitha” governs the formulation of red blood cells. This locates in liver, spleen bladder and gall bladder areas.
  3. “Alochaka pitha” – With reference to this “pitha dosha”, it governs visual perception, locate at eyes.
  4. “Sadhaka pitha” – This governs emotions, intelligence, which locates at heart.
  5. “Bharajaka pitha” – When considering this “pitha dosha”, it maintains complexion, pigmentation etc. it locates at the skin.

And also, there are five types of kapha dosha.

  1. Kledaka kapha – this maintain moisturizing and liquidizing of food at preliminary digestion. This locates at upper part of the stomach.
  2. Avalambhaka kapha – This rules lubrication and strength of lungs and heart. This situates in chest.
  3. Tarpaka kapha – This maintain calmness and happiness, locates in head and spines.
  4. Bodhaka kapha – This rules sensation of taste, locates in mouth.
  5. Shleshaka kapaha – This governs joint lubrication, as it locates at body joints.
ayurvedic cleanse diet

Therefore; the above mentioned dosha types clearly indicate that imbalance of those makes the imbalance of life. So, balancing those types of dosha can be done by healthy diet, meditation, yoga and treatments etc. Usually many people have one or more doshas in little or high levels. Their eating style is depended on their most prominent dosha. Therefore, before moving for an ayurvedic diet, you must identify your prominent dosha. You must take time, read, gain knowledge and discuss with an ayurvedic doctor to understand about your dosha. The smartest way is to visit an experienced ayurvedic doctor. He or she has the ability to advice you regarding the right combination of food to balance your doshas. It means what is to eat and what is not to eat. To determine your dosha perfectly, only discussion of your normal signs is not sufficient. Sometimes, you have to face for basic monitoring tests.

Once you got to know about your dosha, you can have meal plans to overcome those doshas. Basically, plant originated, organic diets can have the ability to eliminate your doshas very well. ayurvedic diet vatha usually consists of sweet taste fruits, cooked vegetables, rice, lentils, pulses, milk and milk-based products, egg, fish, peanuts and sesame oil etc. There are several foods to avoid in vatha diet as rwa apples, raw or dried vegetables, potatoes, some pulses (corn, chick peas etc), red wine, chocolates etc. Ayurvedic diet pitha includes watermelon, raisins, sweet or bitter vegetables, dry cereals, unsalted butter, white meat and egg, coconut and almonds etc.

In pitha diet you must avoid of having avocado, pungent vegetables, yeast-based products, dark meat and chocolates etc. In ayurvedic kapha diet includes astringent taste fruits, pungent or bitter vegetables, shrimps, red or white wine etc. there you should avoid sweet or sour fruits, sweet vegetables, soft or hard cheese, fish and hard alcohol etc. There are many other foods to use or not to use when you are having any doshas. It is better if you can search about them before consuming.

Ayurvedic diet can be used not only to get rid of doshas, but also to weight loss. You may have tried and fed up with several diet plans to loss your weight. But, you can try an ayurvedic meal plan to reduce your weight. ayurvedic diet for weight loss is a proven method by many people. Gained weight means you have excess kapha dosha in your body. This method is not an instant method, this is time consuming method, but results are long lasting. When you are using ayurvedic meals for weight loss, you have to consider several practices. They are sticking into three satisfying quality meals with out having instant foods and snacks, having dinner before three hours of the sleep, eating foods in ayurvedic kapha diet, not having foods to be avoided when having a kapha dosha, doing thirty minutes exercise daily, drinking hot water, taking eight hours sleep etc.

Ayurvedic cleanses also play a supportive role of someone’s life style. Its aim is to balance three doshas, by digesting and eliminating toxins. This has both curative and preventive mechanisms. Ayurvedic cleanse diet includes drinking plenty of water, having detoxifying foods and having mild laxatives such as thripala powder or tablets etc. Ayurvedic diets for cleansing includes several foods such as oats, fresh coriander chutney, sesame seed chutney, fresh fruits, raw nuts and having fluids (such as detoxing tea and drinks) etc.

ayurvedic diet vata

Conclusion

When you are having any imbalances of your body and life style, this is where the exact moment for you to shift to an ayurvedic diet. It heals not only your body but also your mind. To follow this diet, first you must identify your excess doshas. Then you should visit a reputed ayurvedic doctor in order to get correct advices to overcome your dosha. With the given guidelines, you can start your new diet. At first, this may be difficult for you, because to shift suddenly from your normal rituals to a new plan. You should have a high commitment to follow this kind of diets. Mainly, you have to skip junk foods, snacks, artificial and instant food stuffs etc.

Before starting ayurvedic meal practices you may have always satisfying your tongue while satisfying the stomach. But, this diet is mainly focus on satiety of health and wellness. This leads not only to cure from diseases, but also to prevent from diseases. By following this system not only you, your off springs and future generations get the benefits. Meanwhile this creates the concept ‘healthy meal is a healthy home; healthy home is a healthy community”.

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