Over the last 5 years, the low FODMAP approach has become the gut healing diet du jour, with everyone from naturopaths to conventional MD's prescribing it for IBS relief. On today's episode we get into the nitty gritty of what eliminating fermentable carbs from your life actually looks like, the healing potential for your SIBO, and how this diet can effect your long-term gut health for better or for worse.

If Allison Siebecker, our guest on episode 1, is the queen of SIBO, Kate Scarlata is definitely the queen of FODMAP's. She's been writing out this dietary approach for IBS and creating tons of research on her site since long before people like myself were aware of it. She is also the author of several books, her latest of which is called The Low FODMAP Diet Step by Step.

A quick taste of what we'll cover:

• What the FODMAP acronym stands for
• Fructose malabsorption and why it effects people with SIBO more than others
• How to navigate the complicated ingredient lists for low FODMAP quantities
• Kate's tips for keeping the flavor in your meals without garlic and onion
• Her strategies for reintroducing these ingredients back into your diet without fear
• What really constitutes a failed test or on-going insensitivity and what other milder symptoms might mean about your SIBO recovery
• And so much more...

Resources, Mentions and Notes:

• Kate's website
• Kate's book, The Low FODMAP Diet Step by Step
• Monash's Appfor low FODMAP food portions
• Fody Foods' low FODMAP condiments and sauces
• My free e-cookbook, Healthy Weeknight low FODMAP Meals
• My course with a month-long low FODMAP meal plan: 4 Weeks to Wellness
• My post that summarizes a lot of these strategies: The Best Diet and Lifestyle Choices to Heal, Treat and Prevent SIBO
• Join the SIBO Made Simple Facebook Community Page

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.

Even if you don't have SIBO, this episode is a must-listen for all women. We get into the nitty gritty of the relationship between hormones and the gut, how your thyroid factors into the equation, and why conditions like Hashimoto's and hypothyroidism become such big risk factors for digestive issues like IBS and SIBO.

A big underlying culprit that I talked a bit about in the Rag Time chapter of my book The Wellness Project, but not enough people address, is the pill. Hormonal birth control is a subject that today's guest is particularly equipped to talk about as it relates to gut health.

Dr. Jolene Brighten is a Functional Medicine Naturopathic Doctor and the author of the upcoming book Beyond the Pill, a 30-day plan to support women on birth control, help them transition off, and eliminate symptoms of post-birth control syndrome.

• How hormonal birth control leads to leaky gut
• Why women are more prone to gut issues
• Why insufficient thyroid hormone contributes to the risk of food poisoning
• An overview of your different thyroid hormones and how they work in the body
• How a SIBO diet dovetails with a diet to support your thyroid
• The things you should and shouldn't do to treat your SIBO if you're a woman with hormone imbalances—including Dr. Brighten's delicious recipe for a night time tonic for adrenal fatigue
• And so much more...

• Jolene's website
• Jolene's book, Beyond the Pill
• Jolene's "Why do I poop so much on my period" blog post
• Jolene's "The Thyroid Gut Connection" blog post
• Jolene's supplement recommendations:
  • Mushroom based probiotics like Megaspore and HU58 from Microbiome Labsto encourage bacterial diversity
  • Her own gut formulas
• The Rag Time chapter of The Wellness Project book
• My Hashimoto's and thyroid resources
• My post that summarizes a lot of these strategies: How to Find the SIBO Treatment That's Right For You, Natural or Otherwise
• Join the SIBO Made Simple Facebook Community Page
• My favorite recipes to use collagen in baking and cooking: Pancakes, Soups, Quick breads, Brownies!

This episode is brought to you by Great Lakes Gelatin. Their collagen and gelatin products are sourced from cattle in Argentina and Brazil. They are pasture-raised and grass-fed. And they even offer Convenience Packs for those of us who travel often or are constantly on the go. I like to mix the collagen powder into my morning tea or coffee, or whisk it into soups and stews to help thicken them. I've even made a whole host of gluten-free baked goods with collagen in the batter, including pancakes, quick breads and brownies. If you're looking to fortify and heal your gut, I highly recommend giving Great Lakes' products a try. Enter SIBOMADESIMPLE at checkout for 20 percent off your first purchase.

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.

Many SIBO treatments do a great job of killing your unwanted bacteria, but they don't necessarily set you up for long-term good gut health. In today's episode, we are going to go a little bit deeper into some of the herbs and natural supplements that can be used as part of your SIBO toolkit. My guest, Dr. Will Cole, is a leading functional-medicine expert and author of the new bestselling book, Ketotarian, in which he melds the powerful benefits of a ketogenic diet with a plant-based one. More importantly, he treats acute digestive issues like SIBO with the whole microbiome in mind.

In today's conversation, we dive deeper into his approach and cover so much ground, including:

• What effect non-steroidal anti-inflammatory drugs (NSAID's – like advil) can have on the microbiome
• the role of epigenetics in SIBO, meaning how our lifestyle choices can switch genes on and off
• how your microbiome is more than just your SIBO, and ways to support it overall
• histamine intolerance and how that effects your natural treatment plan
• Whether you should take probiotics while using herbs to kill your SIBO
• Biofilm and how to fight it
• Die-off symptoms (also known as Herxheimer response) and how to know if this is what you're experiencing versus an intolerance of something in your treatment
• What supplements to take to prevent relapse
• How to use your diet as a way to prevent relapse
• Gut-brain connection: Stress management and how that influences SIBO
• And some other lesser known options like Helminth therapy

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.

There's no one approach to SIBO, which is what often makes patients so confused. And today's guest has also stood in those shoes. This week, Phoebe is joined by Dr. Allison Siebecker, who is nicknamed "the Queen of SIBO." She is a naturopathic physician, award-winning author, clinician and teacher. And if you've already done a deep dive on SIBO, you have likely already landed on her free informational website, siboinfo.com, which is an unparalleled resource for treatment and awareness. More importantly, she's a chronic SIBO case herself, and we'll hear about how her own struggles inspired the amazing work she's now doing in the field. This episode covers a ton of ground, including the SIBO-IBS connection, symptoms, testing, root causes, risk factors, the three main treatments for SIBO, how to choose a diet that's right for you, and the best methods for prevention. It's a perfect starting point if you want to understand all aspects of SIBO in under an hour.

Resources, Mentions and Notes:

• Allison's website
• Allison's online course for patients: The SIBO Recovery Roadmap
• More on SIBO Testing
• Study on SIBO antibiotics versus herbals
• How to Treat SIBO Naturally
• How to Choose a SIBO Diet That's Right for You
• Supplements to calm your symptoms during a relapse: FREE download
• Join the SIBO Made Simple Facebook Community Page

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.

Welcome to SIBO Made Simple, a podcast for those recently diagnosed or chronically fighting Small Intestine Bacterial Overgrowth. If you're feeling overwhelmed by dietary changes or at your wits end with all the remedies for this complex gastro conundrum, this is the podcast for you.

Each week, your host Phoebe Lapine sits down with a different #SIBOAmigo—i.e. experts at the forefront of digestive health research and treatment—to discuss the various steps to rebalance your gut for good. We'll cover everything from root causes and testing to herbal supplements and low FODMAP cooking tips. Each episode focuses on one piece of the SIBO puzzle, things like intermittent fasting for SIBO management, how bodywork can give your intestines a boost, the SIBO-thyroid connection, and so much more. And at the end of each show, Phoebe will give you her top takeaways and tips in the SIBO AMIGO DIGEST.

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.