SIBO Made Simple

Want to know one of the most popular SIBO treatment recommendations on this podcast? Stress management and sleep. Yes, low FODMAP foods and anti-microbials are only one part of the picture. In reality, our on-going gut health has everything to do with the simplest, most common sense lifestyle choices. And today's episode is all about how to change your everyday habits to foster better rest and more of it.

Jennifer Hanway is a holistic nutritionist with practices in Boston and New York. More importantly, she's a fellow gut warrior, who's seen first-hand how sleep can impact daily stress levels and digestive health. If you're looking for tangible ways to drastically improve your sleep, or just want to understand how our time under the covers effects intestinal motlity, today's episode is for you!

• Why sleep is so important for gut healing and why a damaged gut might hurt our ability to sleep
• How hormones play a part in our circadian rhythm, preparing us for or precluding us from sleep
• How melatonin works as a sleep aid and as part of our hormonal system
• The best practices from morning to night for hacking our sleep cycles
• How temperature and light can affect our ability to sleep
• Tips if your main problem isn't falling asleep but staying asleep
• What your chronotype means about your sleep profile
• What people dealing with SIBO should keep in mind about sleep
• The best gut-friendly supplements to promote better sleep
• How to navigate a partner's sleep schedule if it's much different than yours

• Jennifer Hanway's website
• Jennifer's 24 Hours to Less Stress, More Sleep e-book
• Jennifer's sleep kit:
  • Phillips gradual light alarm clock
  • Bucky eye mask(face bra!)
  • Silicone ear plugs
• Phoebe's post on the Best Natural Sleep Aids
• How to find out your chronotype quiz
• Himalayan pink salt
• Dead sea magnesium oil spray
• Liquid vitamin D

This episode is brought to you by Butcher Box, a service that curates a selection of the best tasting, healthiest meat and poultry delivered to your door every 1 to 3 months. Their animals are grass-fed, organic, always free of antibiotics and hormones, AND a fraction of the price of what you would pay at Whole Foods for a comparable selection. I've been a subscriber for over a year and it's been a game changer for my low FODMAP cooking. Use code SIBOMADESIMPLE at checkout for free shipping, a FREE package of their sugar-free bacon, AND $20 off your first order. Or simply go straight to https://www.butcherbox.com/sibomadesimpleto take advantage of this offer.

Disclaimer: The information in this podcast does not provide medical advice, professional diagnosis, opinion, or treatment. The information discussed is for educational purposes only and is not a substitute for medical or professional care.

Welcome BACK to season 2 of SIBO Made Simple! I'm so excited for all that's to come, but perhaps the most pumped about today's episode, which is all about digesting for TWO. Believe it or not, one of the most frequent questions I got during season 2 was about either a) fertility and SIBO or b) treating SIBO while pregnant.

Luckily, I was able to bring on the perfect person to guide you through the subject of fertility and child bearing, and give us a more in depth view of how our vaginal ecosystem relates to our gut microbiome. Dr. Aviva Romm is a midwife, herbalist, and Yale-trained MD, Board Certified in Family Medicine with Obstetrics, who has been bridging the best of traditional medicine with good science for over three decades. She is also the author of the fabulous book The Adrenal Thyroid Revolution.

Even if you're child-free like myself, and not yet on the baby making band wagon, I think you'll find this episode fascinating because of the wide range of things we cover in regards to women's health.

• What gut issues could cause infertility and why
• How the gut microbiome effects the vaginal microbiome
• Estrogen dominance and the downstream effects on fertility
• Leaky gut, vaginal PH and yeast—the role of all three in your procreation plan
• The importance of greening your feminine care products
• What happens to your digestive health during pregnancy, especially to those with Hashimoto's, Celiac, or another inflammatory condition
• What treatments and herbs to avoid if you are pregnant and have SIBO
• The importance of healthy fats for women and what to do if you're not digesting them properly
• Strategies for recovering from a C-section for mom and baby to ensure good gut health thereafter

• Dr. Romm's website
• Dr. Romm's book, The Adrenal-Thyroid Revolution
• Dr. Romm's podcast episode on Hashimoto's and Pregnancy
• Dr. Romm's podcast episode on Vaginal Seeding
• Dr. Romm's podcast episode on C-Section prevention
• Phoebe's post on how to request a full thyroid panel
• Dr. Romm's favorite pre-natal probiotics: Klaire Labs Therbiotic and Integrative Therapeutics Pro Flora for Women
• Myo-inositol plus selenium for thyroid health

This episode is brought to you by Butcher Box, a service that curates a selection of the best tasting, healthiest meat and poultry delivered to your door every 1 to 3 months. Their animals are grass-fed, organic, always free of antibiotics and hormones, AND a fraction of the price of what you would pay at Whole Foods for a comparable selection. I've been a subscriber for over a year and it's been a game changer for my low FODMAP cooking. Use code SIBOMADESIMPLE at checkout for free shipping, a FREE package of their sugar-free bacon, AND $20 off your first order. Or simply go straight to https://www.butcherbox.com/sibomadesimple to take advantage of this offer.

Disclaimer: The information in this podcast does not provide medical advice, professional diagnosis, opinion, or treatment. The information discussed is for educational purposes only and is not a substitute for medical or professional care.

We've covered a lot of ground on this season of SIBO Made Simple, and along the way we've received some amazing listener questions. In today's episode, past practitioners come back to answer them all. Dr. Allison Siebecker tackles some of the nuances of SIBO treatment, Dr. Jason Wysocki chimes in on structural and thyroid-related queries, Dr. Will Cole talks about experimental treatments like FMT, and Kate Scarlata clears up some diet confusion.

If you don't hear your question, don't stress—there's a big possibility I'll be getting to it with a dedicated episode in season 2. Make sure to listen to the end of this week's podcast for a sneak peak of the topics we'll be covering later this spring when SIBO Made Simple comes back from hiatus! And finally, don't miss my recap of the SIBO Symposium in Portland, and a special announcement about a FREE program I'm offering April 1st: The Spring Gut Reset.

• What health trends are not good for you if you have SIBO, from CBD to adaptogens
• Do you take the herbs on an empty stomach or with meals?
• How drinking alcohol factors into SIBO diets
• What preventative herbs to take if you get food poisoning
• Whether having your ileocecal valve removed effects treatment
• The correlation between SIBO and other hidden infections like mold, candida, and heavy metals?
• How to go about a low histamine diet in conjunction with low FODMAP without going insane
• If you're prone to food poisoning, should you eat like a pregnant person?
• Hashimoto's and SIBO – where do you start your treatment plan?
• Is SIBO real? What do you say to the haters
• And so much more...

• The Spring Gut Reset – Click here to join my FREE program!
• Join the SIBO Made Simple Facebook Community Page
• SIBO Symposium 2019
• Kate Scarlata's post on Mast Cell Activation Syndrome and Histamine Intolerance
• Dr Cole's post on Helminth Therapy

This episode is brought to you by The Spring Gut Reset. On April 1st, I'm offering a FREE online program to give your digestive system the spring break it deserves. While the podcast is on hiatus, this 5-day boot camp will give us the opportunity to institute the best practices we've learned on this show, build more community, and share in some delicious virtual meals together. Regardless of what's going on down under—SIBO, IBS, or any manner of tummy wonkiness—this program is designed to meet you where you're at. Click here to read more and sign-up for free!

Disclaimer: The information in this podcast does not provide medical advice, professional diagnosis, opinion, or treatment. The information discussed is for educational purposes only and is not a substitute for medical or professional care.

In today's season 1 bonus episode, you get a rare solo appearance from me, your SIBO Amigo Phoebe Lapine. Those who have read my book The Wellness Project know the first chapter of my story, from being diagnosed with Hashimoto's Thyroiditis when I was 22, to spending the better part of my mid-twenties trying to get on board with the health hand I was dealt.

In this episode, I talk about the many root causes that led to my autoimmune disease, and how some of those root causes later set the stage for SIBO. I'll also be answering listener questions on how I overcome health setbacks (including the 411 on my latest gut pot holes), what advice I would give someone recently diagnosed with Hashimoto's, and my biggest takeaways from the entire first season of SIBO Made Simple.

If you're wondering the path I took to healing my SIBO and what the road forward looks like, give it a listen.

• The gap I experienced between conventional medicine and functional doctors
• Why eating gluten-free was such a game changer for my Hashimoto's
• How multiple parasites continue to be the invisible fence for my gut health
• What I learned from my year-long project of making one lifestyle change, one year at a time, and how I've applied those learnings to my SIBO recovery
• The herbal protocol and diet I used to treat my SIBO and how it changed my symptoms throughout the 4-month process
• And so much more…

• Phoebe's book The Wellness Project
• Let a Podcast Out Course – Use code SIBOMADESIMPLE
• Post on My Hashimoto's Story
• Post on My Thyroid and My Scale
• Post on SIBO 101: Root Causes and Testing
• Post on SIBO 2.0: Natural Remedies and Supplements
• Post on SIBO 3.0: Lifestyle Changes and Diet
• Low FODMAP Cooking Tips
• The Best Thyroid Super Foods
• 4 Weeks to Wellness Course- use code SIBOMADESIMPLE
• Hormonal Birth Control Episode 03
• Rebecca Coomes' Patient Story Episode 10
• Join the SIBO Made Simple Facebook Community Page
• Subscribe to receive a free download of the episode transcript

This episode is brought to you by the Let a Podcast Out Course, a one of a kind podcasting resource that will take you from idea to execution in just 8 weeks. Katie Dalebout is a fantastic teacher, and without her knowledge, I would have probably never been able to launch SIBO Made Simple. If you have a show you've been dying to introduce to the world, read more about the program here.Early bird pricing ends soon! And you can use code SIBOMADESIMPLE at checkout for an additional $25 off your enrollment!

Disclaimer: The information in this podcast does not provide medical advice, professional diagnosis, opinion, or treatment. The information discussed is for educational purposes only and is not a substitute for medical or professional care.

For the season 1 finale, I wanted to get the perspective of someone who has stood in these SIBO shoes many times and found a silver (intestinal) lining. In today's episode, Rebecca Coomes is sharing her powerful patient story, from getting through cervical cancer, to managing endometriosis, to finding balance despite a chronic case of SIBO.

Rebecca is a fellow podcaster (go listen to her show, The Healthy Gut!), cookbook author, and coach. She has dealt with more than her fair share of health issues, and has learned a lot in the process about what it takes to tackle chronic illness without it taking over your life. We talk a lot about mindset in this episode, learning to tune into your body, focusing on what matters most, and maintaining a generous spirit when everything feels like it's being taken away from you.

For those of you who have been asking for a patients' perspective, more information on endometriosis, and living with chronic SIBO, this episode is for you.

• Rebecca's health history from C-section baby to today and everything gut-related in between
• Why lesions caused by endometriosis can lead to SIBO
• How to prevent surgical adhesions from messing with your organs
• Diet and lifestyle choices that can help combat the autoimmune component of endo
• Rebecca's experience with hormonal birth control and and what she wishes she'd known when she was 23 about endometriosis
• Lifestyle, mindset and stress reduction strategies for the chronic SIBO case
• The biggest mistakes people make when trying to get rid of SIBO
• How to find your joy when dealing with chronic illness
• And so much more...

• Rebecca's podcast and website, The Healthy Gut
• Rebecca's interview with Alyssa Tait on visceral mobilization
• More on the bi-phasic diet
• More on hormonal birth control and SIBO
• Rebecca's SIBO meal planner download
• Phoebe's Meal Prep Like a Pro E-book
• Join the SIBO Made Simple Facebook Community Page
• Subscribe to receive a free download of the episode transcript

This episode is brought to you by Fody Foods, my favorite resource for condiments, sauces and spice blends that are low FODMAP and use real ingredients to promote digestive health. Everything is Gluten-Free, Dairy-Free, non-GMO, and most importantly, delicious. The garlic-infused oil and tomato-basil sauce are my personal favorites. Use code SIBOMADESIMPLE at checkout for 15 percent off your order!

Disclaimer: The information in this podcast does not provide medical advice, professional diagnosis, opinion, or treatment. The information discussed is for educational purposes only and is not a substitute for medical or professional care.

One of the most frequent SIBO Made Simple listener questions I've received revolves around the timing of treatment and diet. Is it better to feed the bacteria while on herbal or conventional antimicrobials by eating normally, or starve them with a low carb approach?

In today's episode, I'm joined by Dr. Nirala Jacobi, one of Australia's leading SIBO experts, and the founder of The SIBO Doctor, an online professional education platform. More importantly regarding today's topic, Dr. Jacobi has pioneered the SIBO Bi-Phasic Diet that has helped patients and practitioners better use the symptom reduction of diet and the killing power of herbal antimicrobials in tandem.

For those trying to understand the role of diet in SIBO healing and treatment, this is a must listen.

• The bi-phasic diet and how it came to be
• Why we should feed versus starve our bacteria and how to time this strategy with other treatments
• Why diet isn't a treatment in and of itself but a way to manage symptoms
• Leaky gut and its relationship to food sensitivities
• Why histamine intolerance and mass cell activation syndrome are common with both SIBO and candida or fungal overgrowth
• Die-off and how to tell if you're reacting to endotoxins from bacteria or the treatment itself

• Dr. Jacobi's website and clinic
• The SIBO Bi-Phasic Diet download
• The SIBO Specific Diet from Dr Allison Siebecker (also listen to episode 1 with Allison!)
• The Underlying Cause Questionnaire
• Histamine Bi-Phasic Diet download
• Mass cell activation syndrome
• Leaky gut healing kit: L-glutamine, Zinc carnosine, Saccharomyces boulardii
• Die-off kit: activated charcoal
• Visceral manipulation (we discuss in episode 7!)
• Inner balance device by HeartMath
• Hypnotherapy – Monash IBS study
• Meal spacing (we discuss in episode 5!)
• Join the SIBO Made Simple Facebook Community Page
• Subscribe to receive a free download of the episode transcript

This episode is brought to you by Fody Foods, my favorite resource for condiments, sauces and spice blends that are low FODMAP and use real ingredients to promote digestive health. Everything is Gluten-Free, Dairy-Free, non-GMO, and most importantly, delicious. The garlic-infused oil and tomato-basil sauce are my personal favorites. Use code SIBOMADESIMPLE at checkout for 15 percent off your order!

For more info on each episode, plus gluten-free (low FODMAP) recipes, healthy living tips, and more, visit https://www.feedmephoebe.com. Follow at @phoebelapine on Instagram for more daily insights and lessons.

Disclaimer: The information in this podcast does not provide medical advice, professional diagnosis, opinion, or treatment. The information discussed is for educational purposes only and is not a substitute for medical or professional care.

There are many autoimmune diseases that are considered risk factors for SIBO. And yet, many of the downstream effects of SIBO (like leaky gut) also put you at risk for developing an autoimmune disease. This week, I'm joined by Dr. Susan Blum for a primer on the immune system, how it functions within our gut's ecosystem, and why things can go awry and lead to the development of an autoimmune condition.

Dr. Blum is the author of the iconic book The Immune System Recovery Plan and more recently, Healing Arthritis, which gets more into the specifics on how gut health and autoimmune conditions are linked.

• How the immune system works within the ecosystem of your gut
• What causes your immune system to malfunction and trigger an autoimmune disease
• The relationship between autoimmune diseases and SIBO – which comes first?
• What root causes need to be alleviated to cure an autoimmune condition
• Why SIBO can cause local inflammation in the gut and also systemic inflammation throughout your body
• How to heal a leaky gut and whether a low lectin diet is a good approach
• Why SIBO usually also means dysbiosis in the large intestine and how to structure your treatment plan to tackle both
• Epstein Barr Virus' role in autoimmune disease and whether or not that celery juice is actually the answer
• And so much more...

• Dr. Blum's website
• Dr. Blum's books: The Immune System Recovery Plan and Healing Arthritis
• The Wellness Project book
• Dr. Blum's self-assessment worksheets
• Gerrard Mullin's study on herbs versus rifaximin
• Biociden for SIBO maintenance - 5 drops 3 times a day
• Metagenics Detox Program for Heavy Metals
• Blum's online classes
• Join the SIBO Made Simple Facebook Community Page
• Subscribe to receive a free download of the episode transcript

This episode is brought to you by Fody Foods, my favorite resource for condiments, sauces and spice blends that are low FODMAP and use real ingredients to promote digestive health. Everything is Gluten-Free, Dairy-Free, non-GMO, and most importantly, delicious. The garlic-infused oil and tomato-basil sauce are my personal favorites. Use code SIBOMADESIMPLE at checkout for 15 percent off your order!

Disclaimer: The information in this podcast does not provide medical advice, professional diagnosis, opinion, or treatment. The information discussed is for educational purposes only and is not a substitute for medical or professional care.

For those who have had surgical interventions for endometriosis, appendectomies, or another type of abdominal surgery, or who simply have had a car accident or injury that they've never fully recovered from: today's conversation is for you. We've talked about many root causes of SIBO in past episodes of this podcast, but today we are going to do a bodily deep dive into some of the structural issues that could be holding your body back from digesting properly.

Even if you don't have SIBO but seem to be one of those people whose health problems all stem from the gut, types of bodywork like visceral manipulation and structural integration could be the piece of the puzzle that's missing in your long-term healing. To talk about these modalities and why they are so powerful is Dr. Jason Wysocki, a Naturopathic Physician and owner of 8 Hearts Health & Wellness in Portland, OR.

Dr Wysocki has been involved in researching various natural interventions in the treatment of digestive disorders, depression, and anxiety—including bodywork techniques like structural integration.

• What can cause structural issues that lead to SIBO
• The difference between an adhesion and scar tissue
• Ways you can mitigate the negative internal effects of surgery (endometriosis gals, take note!)
• How fascia function in the body and create our internal mask
• Whether certain types of core exercises and ab work can cause more constraint on your intestines
• Visceral manipulation and how it differs from other types of massage and bodywork
• The 10 stages of structural integration, who it's right for, and how to find a practitioner
• Why emotions can linger in the body and cause actual structural issues
• How bodywork can improve microbiome imbalances like SIBO or simply help "gut people" who hold emotions in their abdomen heal for good

• Dr. Wysocki's website
• Dr. Wysocki's interview with Rebecca Coomes Part 1 and Part 2
• IASI board certified practitioners
• ROLF Institute
• Clear Passage abdominal therapy
• The Wellness Project book, Back It Up chapter
• Join the SIBO Made Simple Facebook Community Page
• Subscribe to receive a free download of the episode transcript

This episode is brought to you by 4 Weeks to Wellness, my online program for finding the sweet spot between health and hedonism. Need 4-weeks worth of easy low FODMAP recipes with a step-by-step meal plan laid out for you? You'll receive a 20-recipe cookbook, complete with shopping lists, elimination diet guidance and reintroduction worksheets, in addition to the many other program resources like my symptom and activity tracker, lymphatic massage videos, doable desk stretches, and so much more. The 300+ people who have joined the tribe have reported clearer skin, calmer tummies, less bloat, tamer food cravings, and a general ease over their newfound habits. To find out more details about when the next session starts, click here. Use the code SIBOMADESIMPLE at checkoutfor $40 off!

There's a wealth of information about how prebiotics and probiotics can influence your gut microbiome for the better. And yet, even though SIBO is a type of gut imbalance, there's less awareness around how these tools work to eradicate unwanted bacteria and encourage the resurgence of beneficial populations.

In this week's episode, we clear up some of the confusion and talk about how specific probiotics and prebiotics can be used in SIBO treatment, how taking these supplements in pill form differs from getting them through your diet, and what well-established thinking on the low FODMAP diet (which limits many prebiotic fibers) gets wrong when it comes to the health of your microbiome at large.

To break it all down for us, I am joined by Jason Hawrelak, PhD, who is a research scientist, educator and clinician with more than 18 years of clinical experience. Dr Hawrelak did his PhD degrees in the areas of the gastrointestinal microbiota, irritable bowel syndrome, the causes of dysbiosis, and the clinical applications of pre- and probiotics. He has written extensively in the medical literature on these topics – including 16 textbook chapters – and his research has been cited over 800 times. So yeah, he's a pretty big deal.

• What the microbiome is and the relationship between our bacteria and our immune system
• Why broad spectrum antibiotics might cause a bout of SIBO down the line
• The various functions of probiotics to improve IBS symptoms
• How certain prebiotic fibers can improve motility and reduce the risk of SIBO
• Which types of probiotics and prebiotics to use if you have hydrogen versus methane SIBO
• The best herbs for not disturbing the colonic ecosystem in the large intestine
• Why allicin garlic works to treat SIBO, while garlic in food remains problematic
• How fermented foods and prebiotic fibers in our diet effects our gut health overall, and how they compare to conventional probiotic pills
• Why the low FODMAP diet my NOT be the right approach
• Visceral hypersensitivity and why we might still experience symptoms even after SIBO is gone

Resources, Mentions and Notes:

• Dr. Hawrelak's website, The Probiotic Advisor
• Study on Proton Pump Inhibitors and SIBO
• Study on PHGG and rifaximin
• General study on probiotics and SIBO reduction
• Dr. Hawrelak's recommended basic probiotic: Biogaia Gastrus
• Visceral hypersensitivity study
• Partially hydrolyzed guar gum
• Phoebe's post on probiotics for general health
• Join the SIBO Made Simple Facebook Community Page
• Subscribe to receive a free download of the episode transcript

This episode is brought to you by 4 Weeks to Wellness, my online program for finding the sweet spot between health and hedonism. Need 4-weeks worth of easy low FODMAP recipes with a step-by-step meal plan laid out for you? You'll receive a 20-recipe cookbook, complete with shopping lists, elimination diet guidance and reintroduction worksheets, in addition to the many other program resources like my symptom and activity tracker, lymphatic massage videos, doable desk stretches, and so much more. The 300+ people who have joined the tribe have reported clearer skin, calmer tummies, less bloat, tamer food cravings, and a general ease over their newfound habits. To find out more details about when the next session starts, click here. Use the code SIBOMADESIMPLE at checkoutfor $40 off!

For more info on each episode, plus gluten-free (low FODMAP) recipes, healthy living tips, and more, visit https://www.feedmephoebe.com. Follow at @phoebelapine on Instagram for more daily insights and lessons.

Intermittent fasting has become a quickly accelerating wellness trend. As with any fad, this has led to a lot of misinformation and unhealthy applications of the original concept in daily life. In this week's episode, we get to the bottom of how fasting and meal spacing can help your digestive system recover and repair. And a lot of it comes down to how these strategies allow the migrating motor complex to better do its job.

To help us understand the strategies for making our MMC—the intestinal street sweeper—work smoothly, is double board-certified doctor and nutrition expert Dr. Amy Shah. Dr. Shah utilizes her specialized skill-set in Eastern and Western medicines to focus on hormones, allergies and gut health. In today's conversation, we'll talk about how we eat (not just what we eat) and how these tactics can help the body heal from the inside out.

• The concept of intermittent fasting versus meal spacing
• How our cells' circadian clocks work
• Understanding autophagy (cellular clean-out) and how it limits inflammation
• Disrupted sleep cycles and what effect that can have on SIBO recovery
• Common mistakes with intermittent fasting and who it's right for
• The right timeline for spacing your meals
• Natural supplements and dietary approaches that can help your body get back into rhythm

• Dr. Amy Shah's website
• Study of nightshift workers' lifespan
• Amy's post on apple cider vinegar and hormone balancing
• Phoebe's post on the best natural sleep aids
• The Wellness Project book's Pillow Time chapter for sleep tips
• Join the SIBO Made Simple Facebook Community Page
• Subscribe to receive free transcripts of every episode!

This episode is brought to you by Fody Foods, my favorite resource for condiments, sauces and spice blends that are low FODMAP and use real ingredients to promote digestive health. Everything is Gluten-Free, Dairy-Free, non-GMO, and most importantly, delicious. The garlic-infused oil and tomato-basil sauce are my personal favorites. Use code SIBOMADESIMPLE at checkout for 15 percent off your order!

For more info on each episode, plus gluten-free (low FODMAP) recipes, healthy living tips, and more, visit https://www.feedmephoebe.com. Follow at @phoebelapine on Instagram for more daily insights and lessons.