SIBO diet kitchen essentials

Having your kitchen stocked with the right ingredients is going to help set you up for SIBO treatment success. It’s not just about what to have in the kitchen, it’s what not to have; if you’re anything like me if there’s chips or chocolate readily available, I am very, very tempted, especially if I know it’s restricted, so keeping these things out of your house while you’re going through treatment is going to save you a lot of heartache.

SIBO friendly salad and kitchen essentialsLet’s go through the staples that are going to set you up for success:

Eggs

Unless you’re intolerant, eggs are your best friend; fry, scramble or boil them, make a frittata or Spanish omelette, shakshuka (eggs cooked in tomato, spices and veggies), pancakes or add them to a stir fry. These nutrient dense little powerhouses will keep you going.

Protein powder

Find a protein powder that works for you, it’s important to try and find plant based sources of protein and fats as the SIBO diet can be very animal protein heavy which isn’t great for your body. I like Sacha Inchi protein powder personally. Adding a quality protein powder to a smoothie will help make it into a meal.

Salad ingredients

Crunchy fresh salads are usually avoided during herbal treatment, this is because we don’t want to give our gut microbes food to ferment. Sometimes though you just feel like a salad, especially if the weather is warm so I suggest keeping the fridge stocked with ingredients like fresh herbs, capsicum, cucumber, celery, cabbage and lettuce.

Coconut aminos

During my treatment coconut aminos were a saviour! Such a great substitute for soy sauce and so much better for you.

Garlic infused extra virgin olive oil

Another saviour if you miss garlic in your food, just don’t heat extra virgin olive oil because you’ll lose the health benefits.

Ghee and coconut oil

Ghee and coconut oil are my two top oils for cooking as they have a high smoke point.

Mustard

Get it from your health food store and read the label to make sure there’s no onion or garlic. Mustard such as Dijon can be added to extra virgin olive oil and lemon to make a salad dressing, or can be a great accompaniment to a steak.

Bone broth

Try to keep some in the fridge so you can have some as a drink but so you can make wonderful nutrient dense soups to heal your gut.

Tinned wild Alaskan salmon or sardines

Add them to a salad or maybe mash the sardines on some SIBO friendly toast. These will be a source of calcium on a dairy free diet.

Nutritional yeast

This one may be controversial being yeast, but it’s a form of yeast called Saccharomyces boulardii which has been shown to have health benefits for IBS. However, if unsure ask your health practitioner. I love it because it adds a cheesy flavour to food.

I hope this list helps you navigate your SIBO / IBS diet journey. It’s not exhaustive by all means, so if you have any pantry essentials you love – leave a comment below.

Health and healing,

Meredith

 

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My experience with the Fast Tract Diet for SIBO and IBS

I posted back in February about the Fast Tract diet for SIBO (Small Intestine Bacterial Overgrowth). For those who aren’t familiar you can read up on the Fast Tract Diet here, you can also read my previous post here.

In summary The Fast Tract Diet helped me, but I needed to personalise it to my own needs; there were certain foods that just don’t agree with me and given that I have endometriosis I’m cautious with dairy – I only eat organic dairy and preferably made from goat’s or sheep’s milk, cheese is ok for me but yoghurt or milk isn’t.

The Fast Tract Diet

So I should share with you that I didn’t follow the diet extremely closely and didn’t add up the points manually, I just learnt the diet and scoring system then ate accordingly. I roughly eat anywhere between 30-40 fermentation points per day (my understanding is 25 fp points per day is recommended initally).

I think the Fast Tract Diet has worked well for me because I can eat many different high FODMAP foods including garlic and onion, which is why I wanted to give this approach a whirl as the low FODMAP diet wasn’t assisting me greatly. I think if you’ve tried a lot of different approaches for dealing with SIBO (such as low FODMAP) and aren’t getting anywhere, then perhaps The Fast Tract diet could be worthwhile trying.

I am feeling so much better since I’ve been on this diet, but it hasn’t just been the diet that’s helped, as I’ve also been taking prescribed nutrients and strains of probiotics and prebiotics (partially hydrolysed guar gum). I also meditate and practise yoga regularly as I believe the mind body connection is extremely important to healing.

For me personally I’ve spent a lot of time and effort trying different approaches to treat my health concerns and it can be isolating and confusing going it alone. I’ve learnt that long-term health issues such as SIBO and endometriosis warrant the ongoing support of a qualified health practitioner. I think if you’re completely confused about what to eat, see a nutritionist and let them take the complexity away so you can instead focus on healing and most importantly – enjoying life.

Health and healing,

Meredith x

 

 

Elemental diet for SIBO

I’ve been away from the blog for a while, I was disappointed I didn’t see the results I wanted from FMT and felt disheartened, but the thing I had to remember is to never to give up; SIBO and gut issues can be complex to treat but they are treatable.

So I decided to try the elemental diet and here I am on day 4. For those who don’t know; an elemental diet is a powdered medical formula that you mix with water and it completely replaces food for a period of 2-4 weeks. The reason people take it for SIBO is it starves the bacteria, it has a similar effect to taking antibiotics or herbal antimicrobials but based on studies it’s been proven more effective at treating SIBO. It is also used for other medical conditions such as Crohn’s disease and inflammatory bowel disease, as it gives the gastrointestinal system a break as all the nutrients are absorbed at the top of the small intestine.

Elemental diet The Healing Yogi

My thoughts about the elemental diet? It’s not that bad. Yes going without food is challenging but it’s doable. The formula I’m taking is the Physician’s Elemental Diet by Integrative Therapeutics, it’s expensive but tastes good. The first two days were a struggle but I feel better now. I run out of energy quickly so there’s no yoga classes, but gentle exercise like walking is ok.

The symptoms I’ve experienced so far are diarrhea (mostly on the second day), I experienced headaches initially but now they have subsided, brain fog, fatigue and some joint pain. When I go too long between drinking the formula I get very hungry and feel hypoglycemic, so for me I’ve found it’s best to take sips throughout the day.

My tip for anyone thinking of doing the elemental diet is to try antibiotics or antimicrobials first along with a SIBO diet. If you’ve been through rounds of treatment and nothing is working then it might be worth considering.

Yours in health,

Meredith x

 

Spiced warm smoothie

Well hi! It’s been a while between posts as I’ve been focused on my studies, now it’s semester break I’m hoping to share a few recipes I’ve been enjoying.

This is such a warming, comforting and filling drink for cooler days, I love it in the morning when you don’t feel like solid food but need something in your belly.

WarmSpicedSmoothieTheHealingYogi.JPGFeel free to adapt the recipe by using different types of milk, I’m sharing what I’ve been using. Be cautious when buying nut or coconut milk from the store, they can have additives that aren’t great if you have health problems, for example guar gum or sugar, home made is always best but if you don’t have it then check the label.

You’ll need:

  • 1/2 cup cooked (still warm) butternut pumpkin (I usually bake mine)
  • 1 tbsp macadamia butter (find at your health food store or just soak 10 macadamias for 30 minutes before using)
  • 1 and a quarter cups of warm almond / coconut milk blend
  • 2 tbsp inca inchi protein powder (I like this type of protein powder for its nutty taste and it’s easy to digest)
  • 1/4 tsp cinnamon
  • 1/2 tsp turmeric
  • 1/4 tsp vanilla powder
  • 1/8 tsp ground cloves
  • 1 drop of pure stevia extract

Method:

Place ingredients in a blender or vitamix and blend until smooth and all ingredients are well combined.

Enjoy,

Meredith x

Blueberry pikelets

These are perfect if you’re feeling like a sweet treat. I like to use blueberries that are frozen, they just seem to work better in this recipe. Try to buy organic as berries tend to be heavily sprayed with pesticides, if you’re suffering from health issues your body will benefit from removing any excess toxins.

Blueberry pikelets thehealingyogi.JPG

Serves 1

You’ll need:

  • 1 tbsp coconut oil, plus 1 tsp extra
  • 1/3 cup of blueberries
  • 1 free range egg whisked
  • 1/2 ripe banana mashed
  • 1 tbsp coconut flour

Method:

Combine banana, egg and flour until smooth, add a few blueberries in and stir through. Add 1 tbsp of coconut oil to a large frypan and heat to med-high, once hot, dollop 6 portions of the mixture into the frypan. Heat another small frypan or saucepan to low, add the remaining coconut oil and add the remaining blueberries, allow them to soften and mix through the coconut oil. Meanwhile, when the pikelets look ready to turn, gently flip them over to finish cooking. Serve covered with warm blueberries.

Enjoy!

Meredith x