Small Intestinal Bacterial Overgrowth (SIBO) and Candida overgrowth are two distinct conditions that can significantly impact your gut health and overall well-being. While they share some overlapping symptoms, they require different approaches to manage effectively. This article will explore various SIBO and Candida diet plans, including the Elemental Diet, low-FODMAP diet, Candida diet, GAPS diet, and SCD diet, to help you make informed decisions about your health.
Understanding SIBO and Candida
SIBO is a condition where bacteria, normally found in the large intestine, proliferate excessively in the small intestine. This overgrowth can lead to digestive issues, nutrient malabsorption, and a range of uncomfortable symptoms. Risk factors for developing SIBO include the use of proton pump inhibitors or opioids, previous gastric surgery, nerve damage to the small intestine, or a malfunctioning ileocecal valve. Untreated SIBO can manifest as pain, diarrhea, and malnutrition. In rare instances, a severe neurological condition known as D-lactic acidosis can occur.
Candida, on the other hand, is a type of yeast that naturally resides in the body, including the gut, skin, and mucous membranes. While generally harmless, Candida can overgrow and cause infections when the body's balance is disrupted. This overgrowth, known as candidiasis, can lead to various symptoms affecting different parts of the body.
The Purpose of a SIBO Diet Plan
The primary goals of following a special SIBO diet plan are to:
- Prevent "bad" bacteria from over-multiplying.
- Starve the existing bacteria to reduce their numbers.
- Prevent the overgrowth from reoccurring, ensuring long-term success.
SIBO Diet Plans
Several dietary approaches can help manage SIBO symptoms and address the underlying bacterial overgrowth. These include the Elemental Diet, low-FODMAP diet, Candida diet, Gut and Psychology Syndrome (GAPS) diet, and Specific Carbohydrate Diet (SCD). Each diet has its unique principles and restrictions, so choosing the right one for you is essential.
Read also: The Carnivore Diet for SIBO
1. Elemental Diet for SIBO
The Elemental Diet is a treatment method designed to decrease bacterial overgrowth when other approaches have failed. It involves consuming meal-replacement drinks containing only the simplest forms of nutrients, such as glucose for carbs, fatty acids for fats, and amino acids for protein, along with added vitamins and minerals.
The elemental diet's rationale is that these nutrients are quickly absorbed at the top of the small bowel, effectively starving the bacteria. While challenging to adhere to, it can be effective. A study demonstrated that 80% of patients showed a normal lactulose breath test (a diagnostic test for SIBO) and improved symptoms after two weeks on the diet. However, the recurrence rate is high, as it is difficult to eliminate all bacteria with diet alone.
Important Warnings:
- The elemental diet should only be undertaken under medical supervision.
- It is not intended as a long-term dietary solution.
2. Low-FODMAP Diet
The low-FODMAP diet, sometimes called a low-fermentation diet, is commonly used to manage symptoms of SIBO and Irritable Bowel Syndrome (IBS). FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that are poorly absorbed in the small intestine and are fermented by bacteria in the colon. This fermentation process can lead to symptoms like stomach pain, gas, bloating, constipation, and/or diarrhea.
The low-FODMAP diet is often recommended after a course of prescribed or herbal antibiotics. It involves eliminating all high-FODMAP foods for 4-8 weeks, followed by a gradual reintroduction of one food at a time to identify trigger foods.
Key Considerations:
- Start the low-FODMAP diet after completing antibiotic treatment.
- The diet is not intended for long-term use.
- Long-term elimination of high-FODMAP foods may negatively impact the microbiome.
High-FODMAP Foods to Avoid:
- High-fructose corn syrup
- Agave nectar
- Honey
- Soda and soft drinks
- Garlic
- Onions
- Asparagus
- Butternut squash
- Cauliflower
- Artichokes
- Beans
- Apples
- Dried fruits
- Sausage
- Flavored yogurt
- Ice cream
- Sweetened cereals
- Barley
- Rye
- Grains
- Peas
- Mannitol
- Sorbitol
Low-FODMAP Foods to Include:
- Meat
- Fish
- Eggs
- Gluten-free crackers
- Oatmeal
- Unsweetened cereal (made from low-FODMAP grains)
- Spaghetti squash and summer squashes
- Broccoli (heads only, less than 3/4 cup)
- Leafy greens
- Carrots
- Rice or gluten-free noodles
- Olives
- Peanuts
- Potatoes
- Pumpkin
- Quinoa
- Seeds
- Some fruits (blueberries, grapes, oranges, and strawberries)
3. Candida Diet
Small intestinal fungal overgrowth (SIFO) is characterized by an excessive amount of fungal organisms growing in the gut, often accompanied by symptoms like upset stomach, bloating, gas, diarrhea, and nausea. Like the low-FODMAP diet, the Candida Diet aims to starve the harmful organisms that have overgrown in your gut, decreasing inflammation and allowing the gut to heal by eliminating certain foods.
Read also: Phase 1 SIBO Diet
The Candida Diet typically removes all sources of flour, sugar, and yeast from your diet and encourages lean proteins, non-starchy vegetables, and healthy fats.
Foods to Eat on the Candida Diet:
- Wild-caught fish
- Grass-fed beef
- Pasture-raised poultry, including chicken
- Eggs
- Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)
- Leafy greens (kale, dandelion, lettuces)
- Non-starchy vegetables (asparagus, zucchini, onions, shallots)
- Spices (turmeric, cumin)
- Ginger
- Lemon
- Some kinds of fruit, including tomatoes and berries like strawberries, raspberries, and blueberries (limited)
- Nuts, including walnuts, almonds, and macadamia nuts
- Seeds (chia seeds, flaxseed, hemp seeds)
- Herbs (cilantro, basil, oregano)
- Avocado
- Olive oil and olives
- Coconut oil
- Bone broth
- Dark chocolate
- Water
- Rooibos, green tea
Foods to Avoid on the Candida Diet:
- Processed foods
- Foods with refined flour and refined sugar
- High-sugar fruits: Bananas, dates, raisins, grapes and mango.
- Grains that contain gluten: Wheat, rye, barley and spelt.
- Certain meats: Deli meats and farm-raised fish.
- Refined oils and fats: Canola oil, soybean oil, sunflower oil or margarine.
- Condiments: Ketchup, soy sauce, white vinegar, BBQ sauce, horseradish or mayonnaise.
- Certain dairy products: Cheese, milk and cream.
- Sugar and artificial sweeteners: Aspartame, agave, cane sugar, corn syrup, honey, maple syrup, molasses and table sugar.
- Nuts and seeds higher in mold: Peanuts, cashews, pecans and pistachios.
- Caffeine, alcohol and sugary beverages: Caffeinated teas, coffee, energy drinks, soda, fruit juice, beer, wine or spirits.
- Additives: Nitrates or sulfates.
4. Gut and Psychology Syndrome Diet (GAPS)
The GAPS Diet was developed in 2004 based on the theory that various psychological and physiological conditions stem from an unhealthy gut. This diet focuses on eliminating all processed foods, refined sugar, most dairy, starchy foods, grains, and non-organic meats. It recommends replacing these with organic whole foods and incorporating "gut healing" foods like bone broth and fermented foods (e.g., sauerkraut, kimchi, and homemade yogurt).
5. Specific Carbohydrate Diet (SCD)
The Specific Carbohydrate Diet (SCD) focuses on eliminating foods based on their molecular structure. It is a phased diet that starts with a limited list of "allowable" foods to promote gut healing, followed by slowly reintroducing some foods back into the diet as tolerated. Starchy foods, lactose, grains, corn, some legumes, and all sweeteners other than honey, saccharine, and the occasional stevia are prohibited.
How to Choose Which SIBO Diet Plan is Right for You?
Choosing the right SIBO diet plan depends on individual factors, including your symptoms, medical history, and preferences. It is crucial to work with a licensed professional specializing in diet and nutrition (a registered dietitian) to determine the best option for you. This is particularly important when doing any kind of elimination or restrictive diet to prevent nutrient deficiencies and other complications.
Other SIBO-Friendly Lifestyle Changes
In addition to dietary changes, several lifestyle adjustments can help relieve SIBO symptoms:
Read also: Elemental Diet Research
- Stress Management: Practices like yoga, meditation, and deep breathing exercises can help reduce stress levels, which can positively impact gut health.
- Regular Exercise: Physical activity can promote healthy digestion and reduce inflammation.
- Adequate Sleep: Getting enough sleep is essential for overall health and can help regulate gut function.
The Role of Probiotics
Probiotic supplements are often claimed to benefit digestive health. Some studies suggest that probiotics may limit bacterial overgrowth, lower scores on the hydrogen breath test, and reduce abdominal pain with SIBO. However, a 2021 systematic review concluded that large, high-quality studies are needed to understand the effects of probiotics on SIBO. Some experts believe probiotics could make SIBO worse. Before making any changes to your diet or implementing new treatment, discuss the risks with your doctor or dietitian.
A Functional Medicine Approach to Candida Overgrowth
A functional medicine approach to candida overgrowth in the gut can uncover underlying factors that allow the fungi to overgrow. This approach uses advanced lab testing like the GI-MAP, as well as diet, lifestyle, and supplements to rebalance the body. For example, focusing on non-starchy vegetables, lean protein, healthy fats, and gluten-free grains can help prevent candida overgrowth.
Example Meal Plan
Here is a sample meal plan that incorporates foods that are generally acceptable on both a SIBO and Candida diet. Adjust this menu based on your own preferences and individual tolerance.
Monday
- Breakfast: Scrambled eggs with tomatoes and avocado on the side
- Lunch: Turkey atop a salad of greens, avocado slices, cabbage, broccoli and an olive oil dressing
- Dinner: Stir-fry of quinoa, chicken breast, steamed vegetables and coconut aminos
Tuesday
- Breakfast: Yogurt parfait made with plain yogurt, 1/4 cup (25 grams) of berries, cinnamon and almonds
- Lunch: Thai red curry chicken
- Dinner: Salmon cakes served with steamed broccoli and a cup of bone broth
Wednesday
- Breakfast: Turkey-and-sage breakfast sausages with a side of Brussels sprouts
- Lunch: Lemon-roasted chicken served over salad greens
- Dinner: Hamburger patty (no bun), topped with avocado and served with steamed vegetables and sauerkraut
Thursday
- Breakfast: Vegetable omelet made with eggs, shallots, spinach and tomatoes
- Lunch: Leftover turkey-and-sage breakfast sausages with a side of sautéed cabbage
- Dinner: Coconut curry chicken over quinoa and steamed vegetables
Friday
- Breakfast: Omelet made with red peppers, onions, kale and fried eggs
- Lunch: Turkey meatballs with a kale salad and millet topped with ghee
- Dinner: Wild-caught salmon seasoned with lemon and dill, plus a side of asparagus
Saturday
- Breakfast: Buckwheat breakfast muffins with chicory coffee
- Lunch: Leftover coconut curry chicken over quinoa and steamed vegetables
- Dinner: Zucchini noodles topped with chicken, raw garlic, pesto and olive oil
Sunday
- Breakfast: Smoothie made from plain kefir, a handful of berries, almond butter, coconut and cinnamon
- Lunch: Chef salad of hard boiled eggs, turkey, tomatoes, cucumbers, olives and an olive-oil-based dressing
- Dinner: Chicken fajita bowl made with chicken, peppers, onions, cilantro, avocado and salad greens