SIBO and olive oil: positive alliance
Do you feel bloated every time you eat for no obvious reason? Does your stomach get hard regardless of the menu you choose? Do you suffer from a lot of flatulence even on a light diet? The cause of these discomforts may be SIBO, a pathology that affects around 15% of Spaniards., according to the Spanish Society of Primary Care Physicians. What can you do about it? Discover the allowed and prohibited foods and how to include olive oil in the SIBO diet will help improve your health gastrointestinal.
What is SIBO?
SIBO stands for Small Intestine Bacterial Overgrowth. It is a condition characterized by a abnormal growth of bacteria in the small intestine which produces an imbalance in the microbiota. That is, in cases of SIBO, these bacteria proliferate excessively, generating food fermentation and producing gas and inflammation.
The causes can be diverse, from alterations in intestinal motility, prolonged use of antibiotics or diseases such as diabetes or hypothyroidism, to chronic stress and even certain eating habits in which the consumption of carbohydrates and ultra-processed foods predominates. Whatever the origin, and although it is not a fatal disease, SIBO can significantly affect quality of life of those who suffer from it and turn every meal into a true nightmare.
How do I know if I have SIBO?
Keep in mind that SIBO manifests itself with symptoms diverse and annoying. In this sense, some of the most frequent are:
- Swelling abdominal after meals.
- Excess of gas and belching.
- Diarrhea or constipation persistent.
- Abdominal pain or feeling of heaviness.
- Poor nutrient absorption, especially vitamins and iron.
- Fatigue inexplicable and brain fog.
- Anemia.
Now, the effects of SIBO that can be confused with other digestive conditions. That's why, It is crucial to consult a health professional to confirm that you suffer from this pathology. In case you are a little squeamish, the diagnosis is usually made through a simple breath test that measures the gases produced by bacteria in the small intestine.
What foods make SIBO worse? Prohibited foods
Apart from the treatment indicated by the doctor, It is also essential that you adapt your diet to reduce the symptoms of this digestive disorder.. And, according to the studies, 45% of patients suffer from recurrent SIBO even after medication. Hence, finding natural and effective solutions to SIBO, such as olive oil, is a priority.
But let's start with the prohibited foods. What should you not eat if you suffer from SIBO? The key is to avoid the calls FODMAPs (Fermentable Oligo-Di-Monosaccharides and Polyols). This is a group of short-chain fermentable carbohydrates found in certain foods. And although carbohydrates may sound like pizza or bread, the range of products is much broader. So, the fructans (present in garlic, onion or wheat), fructose (in fruits), the galactans (in legumes), lactose (in dairy products) and the polyols (in fruits with seeds) are FODMAPs. It is also advisable to reduce the consumption of sugars and sweeteners, gluten products, carbonated and alcoholic drinks and ultra-processed foods with preservatives and additives.
SIBO Diet: Allowed Foods
No fruits, no vegetables, no dairy… “And what can I eat then?”, you may be thinking in alarm. Don't worry, because within these types of foods there are also low FODMAP options. Some of the most recommended are:
- Lean meats and fish, without marinades or additives.
- Eggs.
- Dairy alternatives, such as Lactose -free products or vegetable milks.
- Vegetables such as zucchini, eggplant, carrot, potatoes or spinach.
- Fruit as red fruits, kiwi or ripe banana.
- Food Probiotics such as kefir, chucrut or kombucha.
- Healthy fats such as those of avocado, nuts, blue fish and extra virgin olive oil.
Sibo and olive oil
Indeed, extra virgin olive oil is presented as a great ally in reducing the symptoms of this condition. But, What is the relationship between sibo and olive oil? Various studies have shown that Aove is not only a healthy fat, but also has beneficial properties For intestinal balance:
- Natural antimicrobial action: Contains polyphenols, such as Oleocanthal and hydroxytosis, which have antimicrobial properties capable of combating excessive growth of bacteria in the small intestine.
- Improve intestinal motility: Another relevant point on sibo and olive oil is that it favors intestinal transit, reducing the risk of bacteria stagnation and avoiding bacterial overgrowth.
- Inflammation reduction: Thanks to its high content of monounsaturated and antioxidant fatty acids, it helps reduce intestinal inflammation and oxidative damage.
- Protect the intestinal mucosa: Studies also suggest that AVE reinforces the intestinal barrier, preventing intestinal permeability and preventing toxins and bacteria from going to the bloodstream.
As a consequence, The Sibo diet and olive oil are a positive alliance. Include it in all your elaborations, both in raw and cooked. It will even be very beneficial fast a tablespoon. Of course, for the Sibo and olive oil combination to be more powerful, it is committed to maximum quality Aves, since its healthy properties with adults. Do you know the Guzmán Treasury? Discover ours Extra ecological virgin olive oil range Designed to meet the demands of the most select palates ... and the most delicate intestines.
