SIBO and Gut Health: 5 Foods to Eat, 5 to Avoid, and How to Heal Naturally

 If you’ve been doing your best to eat well but still feel constant bloating and frustrating IBS symptoms, it’s possible that SIBO is at the root of your gut health journey.

SIBO stands for Small Intestinal Bacterial Overgrowth. And while that might sound straightforward, it’s one of the most overlooked and misunderstood gut health issues today. Let’s dive into what SIBO really is, how it connects to gut health, and what you can do about it.

 

What Is SIBO and How Does It Affect Gut Health?

 Normally, bacteria live primarily in your large intestine, where they help digest fibers, produce vitamins, and keep your gut ecosystem balanced. But with SIBO, bacteria migrate up into the small intestine, a place that’s supposed to be reserved for digesting food and absorbing nutrients. 

When bacteria set up camp in the small intestine, they ferment food too early. The result? Gas, bloating, pain, and nutrient malabsorption. This isn’t just about having “too much bacteria”, it’s about bacteria being in the wrong place. 

This explains why probiotics or fermented foods, usually considered “gut healthy”, can sometimes make people with SIBO feel worse. They’re essentially fueling the overgrowth in the wrong part of the gut.

Gut Health and SIBO

Common Symptoms of SIBO and Gut Health Imbalances

 The hallmark symptom of SIBO is bloating, that frustrating belly expansion where you wake up fine but by mid-afternoon feel like you’re pregnant. But bloating is just the start.

Other common symptoms include: 

  • Excessive, sometimes smelly gas
  • Abdominal pain and cramps
  • Constipation, diarrhea, or a mix of both
  • Nausea or early fullness

SIBO doesn’t stop in the gut. It can also cause fatigue, brain fog, nutrient deficiencies (like low iron or B12), joint pain, and even skin issues like acne or rosacea. That’s because when your gut isn’t functioning properly, the whole body feels it. 

Research suggests that over half of people diagnosed with IBS may actually have undiagnosed SIBO.

 

How Does SIBO Develop and Disrupt Gut Health? 

SIBO isn’t random, there are usually underlying reasons why bacteria move into the small intestine. Common root causes include: 

  • Sluggish motility: If food and bacteria don’t move efficiently through your gut, they linger where they shouldn’t. This can happen with low stomach acid, sluggish bile flow, or a weak migrating motor complex (your gut’s natural “housekeeping wave”).
  • Structural issues: Scar tissue, adhesions, or anatomical changes can trap bacteria.
  • Food poisoning or infections: A single case of food poisoning can damage gut nerves and slow motility long-term.
  • Medications: Long-term use of acid-blockers, antibiotics, or opioids can set the stage for SIBO.
  • Chronic conditions: Hypothyroidism, diabetes, and chronic stress can all impair gut motility.

  👉 Most often, it’s not just one cause, it’s a combination that creates the perfect storm.

 

SIBO Testing Explained: The Key to Restoring Gut Health

Guessing based on symptoms alone isn’t enough. The best way to diagnose SIBO is through a breath test. 

Here’s how it works: after a short prep diet, you drink a sugar solution (like lactulose or glucose). If bacteria are living in your small intestine, they ferment the sugar and produce gases: hydrogen, methane, or hydrogen sulfide, which show up in your breath samples.

 Hydrogen SIBO often leads to diarrhea.

  • Methane overgrowth (sometimes called IMO) is linked to constipation.
  • Hydrogen sulfide SIBO is often missed but can cause diarrhea and foul-smelling gas.

Interpreting these tests isn’t always straightforward, which is why working with a practitioner experienced in gut health and SIBO is so important.

5 Foods That May Help Reduce Symptoms 

While food won’t cure SIBO, it can help manage symptoms while treatment is underway. A few supportive options include: 

  1. Arugula – bitter greens that support bile flow and digestion.
  2. Kiwifruit – aids motility and regularity, especially in methane-dominant SIBO.
  3. Parsnips – a starchy but gentle option, often better tolerated than potatoes.
  4. Peppermint tea – a natural antispasmodic to reduce bloating and cramping.
  5. Salmon – provides protein and anti-inflammatory omega-3s.

5 Foods That Can Make Symptoms Worse 

Some healthy foods can actually make SIBO worse due to their fermentable sugars: 

  1. Apples – high in fructose and polyols
  2. Asparagus – rich in fructans, a common trigger
  3. Cashews & pistachios – high in prebiotic fibers that fuel overgrowth
  4. Coconut water – contains sorbitol, a sugar alcohol
  5. Kombucha – fermented, but often feeds bacteria in the wrong place

👉 Temporarily removing these foods can significantly reduce symptoms.

Gut Health and SIBO

Why Does SIBO Keep Coming Back 

Here’s the frustrating truth: many people treat SIBO only to have symptoms return within months. That’s because killing bacteria is just step one. The real key is addressing why SIBO developed in the first place. 

  • Support the migrating motor complex (MMC) with meal spacing and prokinetics (natural or prescription agents that enhance motility).
  • Address low stomach acid or sluggish bile flow.
  • Manage stress and nervous system health, since stress slows motility.
  • Consider structural issues like adhesions that may need physical therapy support.

👉  Without fixing the root causes, SIBO relapse rates can be as high as 60% within 9 months. 

Lifestyle Support for Gut Health and SIBO Recovery

Healing SIBO requires more than diet and antimicrobials. Lifestyle matters just as much: 

  • Meal spacing: Aim for 4–5 hours between meals to let the MMC do its “housekeeping.”
  • Stress reduction: Breathwork, yoga, or meditation to support gut motility.
  • Sleep: Quality sleep regulates the microbiome and digestive rhythm.
  • Gentle movement: Walking or light strength training supports digestion.

👉  Together, these strategies build long-term resilience. 

Final Takeaway: Healing Gut Health and SIBO Long-Term

SIBO is far more common than most people realize, and it often explains years of frustrating symptoms like bloating, fatigue, and food sensitivities. The good news is that with the right testing, targeted treatment, and lifestyle support, healing is absolutely possible. 

If this sounds familiar, don’t keep guessing or struggling on your own. At NextGeneration Nutrition, we offer SIBO breath testing and personalized gut health programs designed to uncover the root cause, create a clear treatment plan, and guide you back to feeling like yourself again. 

👉 Ready to get to the root of your gut issues? Schedule a consultation today and take the first step toward lasting gut health and freedom from SIBO.