HEALING THE GUT A Crib Sheet for Eliminating SIBO By Shepherd Hoodwin DEDICATED TO Wade Binley, D.C. & Glenn Frieder, D.C. THANK YOU To Yung Yung Lerner For the photo of her dancing © 2015 Shepherd Hoodwin INTRODUCTION I’ve had sluggish digestion and a bloated stomach all my life but I never thought that something was seriously wrong with my gut. However, with various strategies for solving other health issues not working, my chiropractor and nutritional counselor, Wade Binley, asked me to get a hydrogen breath test. It turned out I had SIBO (Small Intestinal Bacterial Overgrowth). He prescribed a rigorous diet and regimen to heal my gut, pointing me to some online resources. Trying to figure out what I was supposed to do made my brain hurt. There’s a great deal of information out there but it’s mostly not presented clearly for the beginner. I felt so overwhelmed by details that I couldn’t see the big picture. As I finally figured it out, I thought I could save others some trouble by presenting this distillation. I’ve drawn ideas from a variety of sources and added some of my own; I’m sure you will, too. Shepherd Hoodwin
[email protected] https://shepherdhoodwin.com January 31, 2016 CONTENTS 1 THE SPECIFIC CARBOHYDRATE DIET (SCD) SIBO Healing Through Diet FODMAPS Other Problematic Foods Intro Diet Adding Back Foods Homemade Foods Legal but Introduced Cautiously Breaking Down Fiber Reasons for Excluding Foods Vegetarian SCD Poor Bowel Movements “Cheating” Weight Loss Changes I’ve Experienced After the Diet 2 RESOURCES FOR THE DIET SCD Lifestyle Breaking the Vicious Cycle Allison Siebecker John Brisson GAPS Others 3 WHAT DO YOU EAT? Legal/Illegal Fermented Foods A Note About Mayonnaise 4 SHOPPING FOR THE DIET Anti-Inflammatory Tea Bone Broth Costco Trader Joe’s Condiments 5 WAYS TO MAKE FOODS EASIER TO DIGEST 6 SUPPLEMENTS Antibiotics Rebuilding the Gut HCl and Digestive Enzymes Sole Other Supplements Keeping Track of Supplements 7 REDUCING TOXINS Water Filtering Buy Organic Baths Oil Pulling Enemas and Colonics About the Author Other Books by Shepherd Hoodwin THE SPECIFIC CARBOHYDRATE DIET (SCD) SIBO SIBO — Small Intestinal Bacterial Overgrowth — indicates that the small intestine is damaged. There are a lot of possible causes, such as repeated stomach flus. Once damaged, its ability to absorb nutrition is compromised, so carbohydrates are more likely to stay in it and ferment, feeding bacteria. (Unlike the colon, the small intestine isn’t supposed to have a lot of bacteria, whether good or bad). When bad bacteria overgrow, they give out toxins that further damage the membrane. It’s a vicious cycle. It’s likely that SIBO is a factor in a number of digestive diseases. There is an epidemic of them today due to our degraded food supply, with GMOs, artificial ingredients, insecticides, and other pollutants that our body doesn’t recognize or know what to do with. It’s now theorized that the particular dominant strain of bad bacteria that has overgrown determines the particular disease that results; for example, one for Crohn’s, another for ulcerative colitis. SIBO can also contribute to obesity. A fascinating recent news story told of a formerly thin woman who received a fecal implant from an otherwise healthy but obese donor, and she became obese, too. I wonder whether SIBO contributes to my GERD (acid reflux), as the gas created by the fermentation rises up and pushes open the esophageal valve. Gastroenterologists seem to look only at the stomach. My symptoms have abated since I’ve been on this protocol. SIBO can also be a factor in many conditions that don’t obviously concern