Healing IBS Naturally Without More Meds

Irritable Bowel Syndrome (IBS) affects millions of people around the world, yet for many, the condition remains a mystery. Bloating, gas, diarrhea, constipation, fatigue… sound familiar? But what if the label "IBS" is missing a deeper root cause?

A groundbreaking paper published in 2021 suggested that up to 70% of IBS cases may actually be Small Intestinal Bacterial Overgrowth (SIBO), a condition where bacteria migrate into the small intestine and ferment food before it's properly digested. The result? Not just gut discomfort, but also nutrient malabsorption, inflammation, and even weight gain.

Could Gut Bacteria Be Sabotaging Your Weight Loss?

Yes. Emerging research is showing that an unhealthy balance of gut microbes, known as gut dysbiosis, can influence your metabolism, hunger signals, insulin resistance, and how calories are stored.

Even people who “eat healthy” but still struggle to lose weight often have one thing in common: an inflamed or imbalanced gut.

So what can we do about it?

Let’s break it down with some natural, evidence-informed tips to support IBS, SIBO, and leaky gut:

Helpful Ways to Treat IBS and Leaky Gut Naturally

1. Eliminate grains (for a time)

   
   

   Grains, especially gluten, are known to irritate the gut lining, increasing permeability ("leaky gut") in sensitive individuals. Try removing all grains and wheat for 21 days, then slowly reintroduce gluten-free options like quinoa or white rice only if well tolerated. Many notice reduced bloating and more regular digestion during this period.

   
   

2. Add fermented foods (with caution)

   
   

   Fermented foods like sauerkraut, kimchi, kefir, and tempeh are rich in natural probiotics. They can help repopulate good gut bacteria unless you have:

   
   

   • SIBO, where they may worsen symptoms initially.

   • Candida overgrowth or histamine intolerance, which may require you to delay or avoid fermented foods.

     
     

   Start with just a forkful per meal and monitor how you feel.

   
   

3. Feed your microbes with prebiotic foods

   
   

   Prebiotics are the "fertiliser" for your good gut bacteria. Great choices:

   
   

   • Sweet potato, yam, oats (gluten-free), leeks, asparagus, green bananas

     
     

   ⚠️ If you have SIBO, follow a low FODMAP version and avoid high-fermenters like onions initially.

   
   

4. Support digestion with bitter foods

   
   

   Before meals, try:

   
   

   • 1 tbsp of apple cider vinegar in warm water

   • Fresh lemon juice

   • Add dandelion greens to salads

   
   

    These can help your body produce more stomach acid and digestive enzymes.

   
   

5. Increase Omega-3s

   
   

   Omega-3 fatty acids reduce inflammation and support immune balance. Include:

   
   

   • Wild salmon, mackerel, sardines

   • Chia, flax, and hemp seeds (ground for best absorption)

   • Walnuts

   
   

6.  Drink Bone Broth

   
   

   Rich in collagen, glutamine, and minerals, bone broth is a gut-healing staple. Try drinking:

   
   

   • 1–2 cups per day

   • Choose broth made with chicken feet or joint bones for extra collagen

     
     

7. Consider Functional Health Testing

   
   

   • Comprehensive stool analysis: reveals bacterial imbalances, pathogens, yeast, and inflammation markers

   • Food sensitivity tests: identify delayed immune reactions to foods, which can perpetuate IBS or leaky gut symptoms

   • SIBO breath tests: essential to confirm bacterial overgrowth in the small intestine before beginning treatment

     
     

8. Use Smart Supplementation (temporarily)

   
   

   • S. boulardii: a non-colonising yeast that fights harmful microbes and supports the gut lining

   • L-glutamine: an amino acid that helps repair the gut wall (try 4g twice daily)

   • Digestive bitters or enzymes: support the breakdown of food

   • Probiotics: use with caution and only for 30 days max in SIBO. Some strains aggravate, others help, personalisation matters.

     
     

9. Try Intermittent Fasting (if suitable)

   
   

   Short fasts (12–16 hours) can help starve harmful bacteria, especially in SIBO, but:

   
   

   • Avoid if you have adrenal fatigue, thyroid issues, or low blood sugar

   • Always monitor energy levels and stress

   
   

Small Lifestyle Changes That Matter

• Avoid cold water with meals, it can slow digestion

• Don’t take NSAIDs like ibuprofen regularly, they thin the gut lining

• Swap alcohol with gut-friendly drinks (e.g. herbal teas)

• Use ACV and olive oil for dressings

• Eat slowly, chew well, and eat in a relaxed state

• Herbal teas like peppermint, chamomile, lemon balm soothe the gut

If you’ve been told “you just have IBS”, ask why. Don’t stop at the diagnosis. You may have SIBO, leaky gut, or gut dysbiosis at the root of your symptoms. The good news is that with the right tools, tests, and tweaks, you can absolutely heal your gut and your symptoms.

If you're tired of bloating, fatigue, stubborn weight, or unpredictable digestion, let’s take a deeper look. Book a free consult and let’s uncover what your gut is trying to tell you.

For more expert tips on holistic nutrition, weight loss, and wellness, feel free to browse the rest of my blog posts. You’ll find practical advice on gut health, emotional eating, energy-boosting foods, and more.

Stay inspired and follow along on Instagram at @align.holistic.nutrition, for daily tips, real-life nutrition insights, and healthy living ideas.

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