So I’m going to share with you my top 11:
1. Revert back onto the Bi-Phasic Diet, blue column.
There are a few different dietary approaches that are used alongside herbs for treatment of IBS and SIBO.
The Bi-Phasic Diet designed by Dr Nirala Jacobi is my favourite. It’s like a combination of the FODMAP Diet and the Specific Carbohydrate Diet (SCD).
Going back into the blue column of the first phase will help to reduce symptoms and give your body a chance to calm down.
2. Take extra digestive enzymes.
The quicker you can break down the offending/trigger food(s) and get them out of the digestive system the better.
3. Fast
Practice a little bit of intermittent fasting. This will help with the Migrating Motor Complex (MMC) and push things through the digestive system. It will also give the digestive system a little break and chance to repair.
4. Apply direct heat to your lower abdomen
Applying direct heat to your lower belly can help to relax your abdominal muscles that may be spasming. It can also help soothe and reduce stress levels.
Try using a hot water bottle or heated rice bag, or even a nice warm bath. With epsom salts even better for muscle relaxation.
5. Peppermint Oil Capsules
Peppermint is another way to reduce spasm of the colon (large intestine). You can find peppermint oil capsules in healthy food stores and some pharmacies.
Peppermint tea can help as well.
*avoid if you suffer from reflux as peppermint can relax the esophageal sphincter, thereby worsening reflux symptoms.
6. Activated Charcoal
Activated charcoal can be used as a bit of a “mop up”. So depends on what happened as to whether or not this will be useful for you. If you have some diarrhoea happening it can help to slow things down and absorb some of the toxins, it can also help to reduce some of the pain associated with a gas build up.
Make sure to drink plenty of water when taking activated charcoal to avoid constipation.
7. Fibre Supplements and/or laxatives
If you’re in the treatment phase of SIBO be very careful with your fibre choices. A lot of them can be “pre-biotics” which can feed the SIBO.
Before I fixed up my gut constipation was one of my struggles. Ugh, that awful feeling of having everything backed up. Food clogged up on top of food clogged up. I swear it felt like I had sewage swimming around my brain!
So even though laxatives aren’t the answer long term (a laxative is a laxative, natural or otherwise, and I don’t recommend relying on as overtime they cause the muscles of the bowel to become “lazy” and can make the problem worse), they can help out in times of struggle.
In term of fruits from fibre, Kiwis are a good choice. They can help to get things moving again. Try introducing one in the evenings.
Short term the herb senna can be used, or Cascara which is a bit more gentle.
Magnesium oxide is another.
Side note: You can use this knowledge when selecting a magnesium supplement. Magnesium oxide doesn’t get absorbed very well at all and actually just irritates the intestines (how it works as a laxative to get the bowel to expel its contents), so if you’re looking at which magnesium supplement to buy check out the ingredients. If it is mostly magnesium oxide it’s not going to be so great (side note II: magnesium glycinate is my favourite form).
8. Gentle Exercise
When you’re in tummy pain exercise will likely feel like one of the last things you feel like doing. But as it can help to relieve gas build up it can help to reduce pain.
Think things like a gentle walk or some yoga. If you’re unsure of what stretches are suitable have a search through You Tube. Here’s one by Sarah Beth Yoga: Yoga for Bloating, Digestion, Ulcerative Colitis, IBD and IBS (she has Ulcerative Colitis herself).
9. Get some Ginger in your tummy
Ginger contains a compound called gingerol. And this compound really helps to settle an unsettled stomach. One of the mechanisms is by promoting efficient “gastric emptying”. So promoting flow of things through the digestive system. Ginger capsules, ginger tea, grated ginger, minced ginger, even crystallised ginger can help.
10. Drink Water
Water has lots of important roles in keeping our digestive system functioning optimally.
If you’re constipated water can help to bulk and soften up your stools making them easier to pass.
If you’re experiencing diarrhoea it’s very easy to become dehydrated.
If your lips are chapped(especially the bottom one) it’s likely your bowels are dehydrated.
Either way drink up to ensure your body’s water needs are met.
11. Rest Up
Take a time out and rest. By giving yourself some time, you’ll likely save yourself some time. Totally worth it!
