Understanding Small Intestinal Bacterial Overgrowth ( SIBO ) and Malabsorption: Find the Real Cause of Your Bloating
The human small intestine is about 22 feet ( 6.7 meters) long, with a surface area of up to 250 square meters , and is the main site of nutrient absorption. About 90% of digestion and absorption takes place in the small intestine. However, if the small intestine is affected by inflammation, infection, drug side effects, or food allergies , the absorption surface area will be reduced, which can easily lead to nutritional deficiencies.
When bile circulation is obstructed and fat absorption is poor, vitamin D and fat-soluble nutrients will also be deficient.
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The relationship between excessive small intestinal bacteria and abdominal distension
SIBO (small intestinal bacterial overgrowth) refers to bacteria that should exist in the large intestine but instead multiply in the small intestine.
These bacteria ferment dietary fiber in the small intestine, leading to:
- Severe bloating
- Abdominal bloating and pain
- indigestion
Fermentation should only occur in the large intestine. If it happens in the small intestine, it will produce "misplaced gas," causing severe discomfort.
Dietary habits that cause small intestine inflammation
Long-term consumption of the following foods is most likely to damage the small intestinal mucosa:
- Processed foods
- Refined starch and sugar
- Vegetable oils and seed oils
These ingredients can nourish harmful bacteria, damage the intestinal wall, and cause chronic inflammation, reducing the small intestine's absorption capacity.
The best way to relieve bloating
In the short term, you can try a carnivore diet to allow your gut to rest and clear out excess bacteria.
At the same time, intermittent fasting allows the intestines sufficient time to repair.
Taking ** β- hydrochloride ( Betaine HCl ) ** together can help increase stomach acid and promote food breakdown.
If there is poor fat digestion (floating stool), it may be related to insufficient gallbladder, pancreas, or digestive enzymes. Adjustments to fat intake and digestive aids should be considered.
How to properly increase fiber and beneficial bacteria
If there is no SIBO and it is just mild intestinal inflammation, you can gradually increase the amount of vegetable fiber:
- Start with 2-3 cups of salad per day and gradually increase to 7 or more.
- Consuming a diverse range of plants helps improve gut microbiota diversity.
- Moderate fasting can also promote the growth of beneficial bacteria.
Important nutrients for relieving bloating and constipation
- Vitamin B1 : Maintains intestinal nerve conduction
-
Magnesium, potassium, and sodium : maintain intestinal motility and electrolyte balance.
These electrolytes can prevent intestinal spasms and help with bowel movements.
What is the "right diet"?
The simplest standard is to observe whether you have bloating .
If you experience no bloating, smooth bowel movements, and a feeling of lightness after meals, it means your current diet is suitable. If you experience discomfort, you should start by adjusting the types of food you eat and the frequency of your meals.
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In conclusion: Gut health is the starting point for all health.
Bloating isn't just a matter of overeating; it's a result of a combination of factors affecting small intestine absorption, gut flora balance, and digestive function. By reducing inflammatory foods, giving your gut a break, and gradually adjusting your fiber and nutrient intake, your gut will regain its absorption capacity, and your body will feel lighter and healthier.
YouTube source: https://youtu.be/7VC62EiZfU4
YouTube Column: Dr. Berg's Chinese Health Knowledge
