Can inulin make Sibo worse?
Some clues you might have SIBO include: You feel worse when you eat prebiotic foods or supplements (inulin, beans, onions, garlic) Sugar alcohols such as xylitol (often used in diet foods) makes your symptoms worse. Symptoms worsen with probiotic use, potentially because this may be adding to the overgrowth of bacteria.
Inulin is a type of prebiotic, a compound that encourages the healthy growth of gut bacteria. 1 Beneficial gut bacteria support gut health and immunity, as well as reduce disease risk. Inulin is also a type of fermentable fiber, meaning bacteria metabolize it in the large intestine.
Some Dietary Fiber Exacerbates SIBO and IBS
This is a problem because these bacteria can damage the lining of the small intestine and lead to an array of digestive problems.
The use of prebiotics and probiotics in small intestinal bacterial overgrowth, or SIBO for short, has been generally considered a bad idea.
- Lentils and beans.
- Wheat and rye.
- Natural and artificial sweeteners, including agave syrup, xylitol, sorbitol, and high fructose corn syrup.
- Dairy products like cottage cheese or ice cream.
- Certain vegetables, including onions, garlic, artichokes, cabbage, and cauliflower.
For example, studies have shown that oligofructose — which is related to inulin — can cause significant flatulence and bloating for people taking 10 g per day ( 31 ). People can generally take inulin from chicory root at higher dosages, but some people reported slight stomach discomfort at 7.8 g a day ( 32 ).
Most frequently reported symptoms were flatulence followed by bloating. The 10-g dose of oligofructose substantially increased GI symptoms compared to control. Conclusions: Doses up to 10 g/day of native inulin and up to 5 g/day of oligofructose were well-tolerated in healthy, young adults.
If you need to take a fiber supplement, my favorite is Acacia Senegalfiber (Heather's brand), since it does not cause bloating or abdominal pain. It dissolves easily in water and has no taste! It is considered a low FODMAP fiber so also safe in patients with SIBO (Small Intestine Bacterial Overgrowth).
Resistant fiber or resistant starch is the least aggravating type of fiber to SIBO and IBS because of its delayed digestive reaction. It's digested many hours later and only by the good bacteria – making it still a prebiotic, but also much less SIBO-aggravating than your regular soluble fiber.
With conditions like IBS and SIBO, too much fiber can exacerbate symptoms. However, fiber is an undeniable tool for health when used correctly, and has implications for managing heart disease, weight loss, and blood sugar levels.
Why is SIBO worse in the evening?
The most common cause of SIBO is the reduction of the normal cycle of muscular activity of the small intestine at night. It is during these muscular contractions that the small intestine is stripped clean and by doing so keeping the bacterial population low.
These findings suggest that probiotic use can predispose to overgrowth of methanogenic bacteria. The use of probiotics can potentially increase the risk for methane predominant variant of SIBO which has been associated with constipation-predominant symptoms.
In addition, probiotics may well be adding more fuel to the fire, as a study showed that people taking probiotics were more likely to produce higher levels of methane gas on breath testing (8). Also, another study showed that probiotic use in SIBO can enhance symptoms of brain fog, wind and bloating (9).
A serving size of 28g (or 20 berries) is low in FODMAPs and should be more tolerable for the vast majority of those with IBS. Larger servings over 60g should be avoided as they will contain high amounts of Oligos-fructans.
During a SIBO flare-up, a wide range of gut health symptoms can increase or appear. This can involve an increase in symptoms such as bloating, an increase in gas and abdominal pain. It's also common for bowel patterns to alter.
Gas, bloating and flatulence. Diarrhoea. Abdominal cramping. Fat in the stool (stools may have a pale and oily appearance and often float)
One study showed that a moderate dose of inulin (50 mg per mouse) was beneficial against food allergy, whereas high-dose inulin supplementation (80 mg per mouse) increased serum levels of allergic inflammation-related factors and an intestinal inflammatory response.
According to Weekley, some studies have shown that inulin can help repair the gut microbiome (a network of tiny microorganisms in your intestines that help control digestion and other functions) when it's been damaged by health conditions like Type 2 diabetes, gastrointestinal diseases, obesity and prolonged appetite ...
It promotes digestive health
Good bacteria provide many health benefits. Inulin stimulates some of these bacteria to grow. Inulin aids digestion by increasing the number of good bacteria in the gut, particularly Bifidobacteria and Lactobacilli.
In the slow process of breaking down inulin in the large intestine the gas produced from this process can lead to side-effects. Experiencing bloating, stomach pain and distension, worsening symptoms of IBS (3). Inulin acts like a high FODMAP food item by causing symptoms as experienced in IBS (4, 5).
Why does inulin make me feel bloated?
Inulin is found in many common foods, including onions and garlic. The most inulin-rich foods are chicory root and Jerusalem artichoke. However, inulin causes bacteria to produce a lot of gas, which can cause flatulence and abdominal pain. For this reason, it should be consumed in moderation.
Yet, inulin feeding mainly resulted in higher hepatic levels of liver toxic unconjugated bile acid species, which are known to promote liver cancer [25].
To treat SIBO, you need to lower the amount of bacteria in your small intestines and, if possible, treat the underlying problem causing the overgrowth. You also may need treatment for any complications. Antibiotics are the main treatment of bacterial overgrowth.
For most people, the initial way to treat bacterial overgrowth is with antibiotics. Doctors may start this treatment if your symptoms and medical history strongly suggest this is the cause, even when test results are inconclusive or without any testing at all.
The bacteria also consume proteins and vitamin B12 meant for us, and bile salts that are supposed to be there to help you digest fats. All of this leads to poor digestion of fats and poor absorption of nutrients, especially calcium and fat-soluble vitamins.
