SIBO 101: What It Is, Symptoms & How To Support Your Gut
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Do you feel like no matter what you eat, you immediately feel bloated? Or maybe you’re fatigued, brain foggy, constipated… or maybe the opposite? Have you tried everything, only to be told it’s just IBS?
I’ve been there… and it can be SO frustrating. After years of doing my own research and working with my holistic naturopath, I finally got a real answer. SIBO.
If any of this sounds familiar, stick around, because we’re diving into all the basics of SIBO.
This post is all about SIBO, SIBO symptoms, SIBO causes, and how to support your gut with SIBO.
What Exactly is SIBO?
A few years ago, if someone had said the word SIBO to me, I wouldn’t have had a clue what they were talking about. Today, it’s a topic we’re seeing more and more in the health space, so I wanted to break it down in a simple, beginner-friendly way.
SIBO stands for Small Intestinal Bacterial Overgrowth. It’s a condition that occurs when there are too many bacteria in the small intestine.
You may be thinking, “Isn’t it normal to have bacteria in our gut?” And yes – it is! But the majority of the bacteria in your gut are in the large intestine, whereas very small amounts are found in the small intestine. So when our small intestine has more bacteria than it should, SIBO is likely at play, and could be interfering with digestion, nutrient absorption, and gut balance.
SIBO Symptoms
If you’ve been diagnosed or think you may be dealing with SIBO, you already know how brutal the symptoms can be. Trust me… I’ve been there and sympathize. So, what exactly are some of the symptoms of SIBO?
Symptoms can vary from person to person depending on the type of SIBO you have (methane or hydrogen dominant). But people with SIBO often experience bloating, brain fog, gas, irregular bowel movements, fatigue, indigestion, or other digestive discomfort.
The frustrating thing is the symptoms mimic those of a lot of other digestive issues, so to be sure, it’s best to see a doctor who can help diagnose through a SIBO breath test.
So…What Can Cause SIBO?
Unfortunately, there isn’t a one-size-fits-all cause for SIBO. Everyone’s body is unique, and the factors that contribute to it can differ from person to person. That’s part of the reason why it can be so tricky and frustrating to manage…annoying, I know. But really getting down to and understanding the root cause of your SIBO is an important step in supporting your gut.
That said, there are some common contributors worth knowing about. Let’s break them down.
Chronic Stress
Your gut and your nervous system are very closely related. Long-term stress can slow digestion, disrupt the natural flow of your intestines, and create the ideal environment for bacterial overgrowth in the small intestine.
Long-term use of Proton Pump Inhibitors (PPIs) or Antacids
This one I know too well from experience…I was on PPIs for years. If you’re not familiar, PPIs are medications that reduce stomach acid to treat acid reflux or GERD.
Why can this be a problem when it comes to SIBO? Your body needs stomach acid to properly digest food and keep bacteria in check. Without enough acid, food doesn’t break down as it should, and bacteria have more opportunity to grow where they shouldn’t. Antacids work similarly, as the name suggests, they reduce acid, which can unintentionally create room for bacterial overgrowth.
Low Stomach Acid
Low stomach acid can also occur independently of medication use. Chronic stress, aging, thyroid imbalances, and nutrient deficiencies may all contribute to reduced acid production. When acid levels are low, digestion becomes less efficient, and bacteria may have an easier time thriving in the small intestine.
Certain Medical Conditions
Some conditions that affect gut motility or digestion, like diabetes, hypothyroidism, or structural changes from surgery, can increase the risk of SIBO.
Note: I want to preface that SIBO is a medical condition and should always be diagnosed by a qualified healthcare provider. Knowing and understanding these contributing factors can help you support your gut, however, it’s not a substitute for professional evaluation and guidance.
Simple Ways to Care for Your Gut with SIBO
If you’re navigating SIBO, I know how frustrating it can feel. There’s SO much information online, so many “fixes” and lists of “do’s and don’ts” that it starts to become very overwhelming very quickly.
From my own experience, what helped me the most wasn’t some magic cure, but instead, creating a more supportive environment, filled with healthier daily habits to support my gut health.
Focus on Balanced, Consistent Meals
I noticed that skipping meals or eating on the go left my digestion feeling… off. Instead of rushing through meals or eating on the go, I started focusing on slowing down during meal time and eating meals that combined protein, fiber, and healthy fats. It helped me feel steadier, less bloated, and more in tune with my body. I also found that keeping a simple food and symptom journal like this one made it so much easier to track patterns and figure out what foods irritated my gut.
Calm Your Nervous System
Stress and digestion are deeply connected. When your stress is often high or you live in fight or flight, it can really wreak havoc on your gut and intensify SIBO symptoms. Even small daily shifts like pausing for a few deep breaths, journaling for a few minutes, or taking a short walk can help keep stress levels down and your gut feeling calmer and more supported.
Prioritize Sleep and Rest
Your body does a lot of repair while you sleep, including your gut. I found that focusing on a simple bedtime routine and allowing myself consistent rest made a noticeable difference in how my digestion and energy felt the next day.
One thing that supports my personal sleep routine is taking magnesium glycinate in the evening. I use Designs for Health, and it helps me wind down before bed.
Move Gently, Not Intensely
Lower-impact workouts such as short walks, light stretching, yoga,or pilates can be more supportive on your body and digestion without overtaxing your system. I learned the hard way that over-exercising can sometimes backfire, so gentle, intentional movement is the key!
Work With a Qualified Healthcare Provider
Working with a healthcare professional helped me understand my unique microbiome and gave me specialized guidance to avoid unnecessary restrictions or trial-and-error approaches that might have made my symptoms worse.
SIBO can be really frustrating to deal with, and some days it feels like no matter what you do, your gut just won’t cooperate. Everyone’s gut works a little differently, so what works for one person might not work for another. From my own experience, taking the time to understand the possible root causes and focusing on small, consistent lifestyle habits made a real difference in how my digestion felt day to day. It’s less about finding a quick fix and more about creating routines and choices that help your gut feel calm, supported, and cared for.
It can be a journey, but even small steps toward understanding and supporting your gut can make a meaningful difference over time. You got this!
