WHY YOU SHOULD READ THIS NOW
Up to 78% of people diagnosed with IBS may have SIBO (small intestinal bacterial overgrowth).
SIBO is linked to symptoms that go way beyond bloating: fatigue, brain fog, joint pain, even skin issues.
Left untreated, SIBO can cause mild malabsorption (even if you’re eating a healthy diet).
Today’s Opponent:
SIBO
Normally, most of your gut bacteria live happily in your colon. With SIBO, bacteria migrate into your small intestine, where they don’t belong. They ferment food early, producing excess gas and inflammation. This can result in relentless bloating, cramps, diarrhea, or constipation.. and sometimes all of the above.
SIBO isn’t rare. In fact, studies suggest that up to 1 in 10 people worldwide may have it. Most go without a proper diagnosis.
A 2020 meta-analysis found that SIBO was present in over half of patients with IBS-like symptoms (study here). That’s why so many people chase “food intolerances” without relief. It’s not always the food, it’s where the bacteria are living (and which ones, and how many of them).
There are different “types” of SIBO, depending on what gases those bacteria produce:
Hydrogen-dominant SIBO → diarrhea and urgency.
Methane-dominant SIBO → constipation and slow motility.
Hydrogen sulfide SIBO → foul-smelling gas, brain fog, fatigue.
And here’s the kicker: even “healthy” foods (like broccoli or beans) can make symptoms flare up if SIBO is present. This is because they ferment too early in your gut.
Several months ago, a 34-year-old patient came to my clinic saying she looked “six months pregnant” after nearly every meal. She had tried cutting out dairy, gluten, and sugar. She had gone to multiple gastroenterologists. She had even trialed many different supplements for bloating but nothing worked. A breath test confirmed methane-dominant SIBO.
With the right antibiotic regimen and diet changes, her bloating finally resolved after years of misery.
5 Science-Backed Tips for Managing SIBO Naturally
Try a Low-FODMAP Diet (short term).
High-FODMAP foods (beans, garlic, onions, apples) ferment quickly and worsen symptoms. Studies show reducing them can improve bloating and gas in SIBO patients.
Support Gut Motility.
Many SIBO cases start because food moves too slowly through the small intestine. Light walking after meals, ginger, and in some cases prokinetic medications help “sweep” bacteria downward.
Consider Probiotics (selectively).
While some fear probiotics worsen SIBO, research suggests certain strains (like Lactobacillus plantarum and Saccharomyces boulardii) can reduce gas and diarrhea.
Feed Your Good Bugs With Fiber (Carefully)
Fiber supports a diverse microbiome and prevents bacteria from overgrowing in the wrong place. But ramp slowly: too much too soon can aggravate bloating.
Don’t Forget the Basics.
Sleep, stress, and meal timing matter. Stress slows motility, and grazing all day gives bacteria a constant buffet. Aim for 3–4 structured meals, not endless snacking.
“SIBO is underdiagnosed but increasingly recognized. The key is testing: usually a lactulose = breath test. Getting a proper diagnosis can save years of trial-and-error diets.”
“Most people think frequent bloating is normal, or just IBS. But if your abdomen swells up after nearly every meal, don’t ignore it. It might be SIBO... and it’s treatable.”
What To Tell Your Doctor
“I’ve had persistent bloating and digestive issues for months. Could this be SIBO? Should we do a breath test or other evaluation?”
TikTok Trend We’d (Not Quite) Ban
Raw Carrot Salad to Balance Hormones?!
This TikTok trend credits raw carrot salads with “balancing hormones” and detoxifying estrogen. Here’s how the evidence stacks up:
Raw carrots are high in dietary fiber and lignin, which may help support gut health and help your body process and eliminate excess estrogen.
They also deliver beta-carotene (a precursor to vitamin A), antioxidant nutrients, and blood sugar regulation benefits, making them a solid addition to any diet.
What’s up Doc.
Howeber, there’s no strong human clinical evidence that raw carrot salad alone “balances hormones” or “detoxes estrogen” in a clinically meaningful way. The big claims are unsupported.
BUT: if eating a raw carrot salad encourages more fiber and nutrients into your life, that’s a win. We’ll stop short of calling it a hormonal cure-all, though.
Verdict: NOT BANNED.
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As gastroenterologists, we definitely have a lot to talk about when it comes to your gut health and well-being. But we can’t always get to everything (you know… like coffee enemas)! So reply directly to this email or DM us on TikTok below and maybe YOUR topic will be featured soon!
