Now that SIBO is out of my life maintaining a healthy body and mind is all about it. In part one, we discovered how I create the perfect environment for SIBO. Then part two is how I got diagnosed and the protocol I used to heal. These are tips and tricks that I use daily to preventing a SIBO relapse.
May to September 2019
During this period is when I went through two rounds of antibiotics. Along with all of my supplements for my co-infections. It wasn’t until the beginning of September that I felt I was healed.
September to December 2019
This was when I switched my protocol to preventing a SIBO relapse. I had no symptoms and was able to reintroduce a lot of high fodmap foods. However, I didn’t follow the reintroduction phase as directed.
I reintroduce a lot of foods quickly because I was getting barely any fiber. I was still experiencing constipation, but no awful gas or bloat. My nurse practitioner recommended reintroducing quicker, but not going overboard.
I mainly stuck to reintroducing fodmaps that didn’t cause me issues in the past. I was eating nut butter first because I missed them so much. However, I began to have regular bowel movements.
There was one time I had a SIBO flare-up that set me over the edge. I remember I had some watermelon radishes, and I was bloated. It was the bloat that wouldn’t go away. I wasn’t too worried about it until after dinner.
I had some cauliflower gnocchi, and the awful farts started. My thoughts went straight to, “Omg, I have SIBO again,” “I don’t want to buy all the supplements again,” and so on. I did end up getting the Dysbiocide and FC Cidal from Fullscripts again.
I took it for a week and stopped after experiencing some constipation. This can be a side effect for those sensitive to the ingredients in the product. However, after that flare-up, I haven’t had one since.
I did not get retested for SIBO; therefore, I wasn’t sure if it was SIBO, but I wasn’t going to take the chance.
Similarly to the SIBO flare-up, my Epstein-Barr Virus didn’t seem to want to go into remission. I didn’t have as much fatigue as before. But I was still struggling with some brain fog and joint pain.
This was when I was retested for EBV, and it turns out my levels were still high. I went through another round of the Lauricidin. And to be honest, as of February 2020, I still have symptoms, but not as severe.
January 2020 until Now (February 2020)
As of now, I have had no issues with SIBO or previous co-infections. The only concern at this point is not having a regular period. Due to gut dysbiosis, eating disorder behaviors, and birth control, I messed with my hormones.
I am manifesting I get my period this month as I had a period in January due to taking progesterone. I wasn’t a huge fan of taking the hormone. But I did it to spark my reproductive organs, hopefully. However, I can dive into this more in another blog post!
Tips to Preventing a SIBO Relapse
This a very general guide of what I am doing now to prevent SIBO from coming back. Some of these may work for you; others may not. I always recommend speaking to your physician about making any changes to your lifestyle.
If I had to classify my diet now, I’d say it is “flexible paleo.” I aim to eat a variety of vegetables and fruits with animal proteins. However, I include things like rice, peanuts, cheese, yogurt, and gluten-free oats.
Technically those things aren’t paleo certified; however, they don’t cause me issues, so why cut them out? For grains, I ensure they’re organic and possibly sprouted. You can also soak them before using them. This will make it easier to digest.
As for the dairy, I ensure that it is organic, grass-fed, and/or raw. For yogurt, I love Nancy’s plain yogurt. It is so thick and so delicious. As for cheese, so far, I really like Kerrygold’s Reverse Cheddar Cheese. Some other great low lactose cheeses are hard cheeses like parmesan.
Overall, I am to get the best quality foods as that is what makes me feel great.
I tailored down my supplements a lot. Personally, I don’t believe supplements are necessary but can be very helpful. I don’t take all of this every day. I like to have them in my medicine cabinet just in case. These are some of my staples:
- Multi-Vitamin (I personally like Vital Nutrients Prenatal)
- Spore-Based Probiotic (I only recommend Just Thrive)
- NOW Foods Colostrum
These are what I take every day! These are some additional items I have:
- Nature’s Way Ginger
- Nature’s Way Activated Charcoal
- Enzymedica Digest Basic
- Dysbiocide and FC Cidal
- Herb Pharm Rapid Immune Boost
- doTERRA Essential Oils (Lemon, Peppermint, Copaiba, DigestZen are my go-to’s)
These are the supplements I use as needed. I don’t take these every single day! However, for the Dysbiocide and FC Cidal, I have these just in case. If you experience SIBO symptoms consistently (after already healing it), you can take these for a week and then reevaluate. I have them as a precaution, but I haven’t used them in months.
When I started healing, I had to tailor my exercise way back. I was fatiguing so fast when I was weightlifting. So what I aim to do was walk every day and do 3-4 yoga classes a week. I did this for about 3-4 months.
Once I felt better, I started to introduce weight lifting again. I started off doing bodyweight and progressed to what I do now. I do 4-days of weight lifting a week and try to walk as much as possible. In the winter months…and the cold…I’m not always walking.
With exercise, my goal is not to squat 2x my bodyweight or to use it as a punishment. My goal now is to be strong, so I can age well and keep my strength.
Some of these I did before healing, but I love them so much I continued doing them. For sleep, I always aim to get 8-hours asleep. I value my sleep so much. I typically get in bed for 9:00 PM or 9:30 PM and then read before bed. And then wake up at 5:45 AM or 7:00 AM, depending on the day.
As for meal timing, I aim to have 4 hours minimum in between each meal. This has helped my body to digest my food fully and to become hungry again. Sometimes I have a snack between lunch and dinner after a workout. Then by 5:30 PM or 6:15 PM, I am done eating.
This is not strict at all; this is just typically when I stop eating based on my hunger signals. There are still somethings I am trying to figure out for my body (especially with no period). Some other things I do are:
- Journaling every day (morning and evening)
- Dry Brushing (still trying to be more consistent with this)
These are all things that have helped me stay SIBO free. However, this doesn’t mean I don’t have perfect bowel movements every day or no bloat. There are so many different things that influence our bodily functions. However, these tips help me to feel my best 95% of the time.
I truly hope that sharing my story helps you feel that your healing happens in your own way. I hope it inspires you to try something new, maybe. Always speak with your physician if you have any concerns! Thank youu so much for reading.
**This information is not meant as medical or nutritional advice. Always check with your qualified healthcare professional before incorporating new supplements or nutritional changes into your routine. A Primal Health Coach (PHC) is trained to evaluate nutritional needs and make recommendations for dietary changes and nutritional supplements. A PHC is unable to diagnose, treat, or cure any disease or medical condition. I cannot guarantee any specific result from recommendations as we are all bio-individually different. If you are under the care of a healthcare provider, it is important that you contact them and alert them to any changes in your lifestyle in regards to nutrition and supplements. A health coach may be a beneficial addition to more traditional care, and it may also alter your need for medication, so it is important you always keep your physician informed of changes in your nutritional program.