If you’ve ever felt like your digestion never quite recovered after a bout of food poisoning or travel-related illness, you’re not alone. I just had this experience after an almost three month long trip to Asia, so I wanted to write about it in case or could help other readers here on GlutenBee. SIBO is no joke, and is also quite alarming, even being used to intense symptoms from Celiac Disease!
What seems like a one-time sickness can trigger a long-term gut issue known as SIBO — or Small Intestinal Bacterial Overgrowth.
This guide explores what SIBO is, what causes it, how it’s connected to gluten issues like Celiac Disease, and how you can begin healing your gut. This is based on all the research I’ve done in the last few months after encountering SIBO and related digestive issues myself.
What is SIBO?
SIBO stands for Small Intestinal Bacterial Overgrowth. It occurs when excessive bacteria, usually from the large intestine, begin growing in the small intestine where they don’t belong.
Normally, your small intestine has relatively low levels of bacteria. When too many bacteria grow there, they interfere with digestion and nutrient absorption. This can lead to a wide range of symptoms including:
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Bloating (especially after eating)
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Gas and belching (specifically very foul smelling gas like sulfur or methane)
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Abdominal discomfort or pain
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Diarrhea, constipation, or both
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Fatigue
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Brain fog
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Nutrient deficiencies (especially B12 and iron)
Similar Conditions to SIBO
There are several other similar gut issues related to SIBO. Check out this chart to see the key differences.
How Do You Get SIBO?
SIBO can develop for several reasons. Common triggers and risk factors include:
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Most Commonly from Food poisoning or a GI infection (often from travel)
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Poor gut motility (the intestine doesn’t clear out bacteria properly)
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Structural issues like adhesions, strictures, or surgery scars
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Chronic stress, which impairs digestion and immune function
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Low stomach acid, allowing bacteria to pass through undigested food
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Use of proton pump inhibitors (PPIs) or antibiotics
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Underlying conditions such as Celiac Disease, IBS, or diabetes
When I was in Phuket, Thailand I got REALLY BAD food poisoning and was down for the count for almost three weeks. All I could eat was steamed white rice and bananas, and even then I was still nauseous all the time. It’s been over two months since then and I still don’t feel quite right.
Intense gut health related experiences like this can trigger SIBO.
What Causes SIBO?
SIBO isn’t caused by a single thing. Instead, it’s the result of a breakdown in the gut’s natural defenses:
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The ileocecal valve (between the small and large intestines) may not be functioning properly
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The Migrating Motor Complex (MMC) — a cleansing wave that moves through the small intestine during fasting — may be impaired
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There may be intestinal inflammation or immune dysregulation
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Fungal overgrowth (like Candida) or co-infections (like parasites or H. pylori) can contribute
How Do You Cure or Fix SIBO?
There isn’t a one-size-fits-all cure, but successful treatment usually follows a 3-phase approach:
1. Reduce bacterial overgrowth
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Antibiotics: Rifaximin (Xifaxan) is the most commonly prescribed, often paired with neomycin for methane-dominant SIBO
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Herbal antimicrobials: Berberine, oregano oil, neem, allicin (from garlic), and others
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Elemental diet: A liquid formula designed to starve bacteria and nourish the body
2. Repair digestion and motility
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Prokinetics (like low-dose erythromycin or herbal blends) to support the MMC
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Digestive support: stomach acid (HCl), enzymes, and bile salts
3. Rebuild and rebalance
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Slowly reintroducing foods
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Supporting the gut lining (with glutamine, zinc carnosine, collagen)
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Probiotics (sometimes controversial in SIBO – must be used carefully)
Related: What to do After Accidental Gluten Exposure
Best Foods and Drinks for Healing from SIBO
Everyone’s gut is different, but generally these are well-tolerated:
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Lean proteins (chicken, fish, eggs)
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Low FODMAP vegetables (zucchini, carrots, spinach)
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White rice or jasmine rice (easier to digest)
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Bone broth
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Herbal teas (ginger, peppermint, chamomile)
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Fermented foods (in moderation) like sauerkraut or kefir, depending on tolerance
Tip: Always chew slowly, eat in a calm environment, and avoid grazing/snacking all day. Fasting windows (like 4–5 hours between meals) help activate the MMC.
Foods and Drinks to Avoid with SIBO
During active SIBO, the following can worsen symptoms:
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High FODMAP foods (garlic, onions, legumes, apples, etc.)
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Sugary or processed foods
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Alcohol (especially beer and wine)
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Gluten (Obviously this is always an AVOID for me, but for anyone struggling with SIBO, even those without Celiac Disease, any form of gluten can be inflammatory and aggravate symptoms)
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Dairy (lactose often poorly digested)
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Raw cruciferous veggies (broccoli, cauliflower, cabbage)
You may not need to avoid these forever, but temporarily removing them often helps reduce bacterial fuel sources.
What Else is There to Know About SIBO?
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Relapse is common — up to 50% of people experience it without addressing root causes
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It’s important to test: Breath tests can help identify SIBO and whether it’s hydrogen, methane, or hydrogen sulfide dominant
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SIBO can lead to malnutrition, weight loss, or even weight gain due to metabolic shifts
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It can also trigger skin issues, mood swings, and autoimmune flare-ups
How Does SIBO Impact People with Celiac Disease?
People with Celiac Disease are more likely to develop SIBO due to:
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Chronic inflammation of the gut
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Impaired motility and nutrient absorption
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History of long-term gluten exposure (prior to diagnosis)
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Autoimmune changes in gut function
SIBO can mimic or mask Celiac symptoms, so if you’ve gone gluten-free and still feel sick, it may be worth testing for SIBO. Healing requires treating both conditions simultaneously, with extra care around nutrient repletion and gut restoration.
SIBO is a complex condition and can be really stressful to deal with — but with the right strategy and persistence, it is possible to heal. Whether you’re recovering from a travel illness or dealing with ongoing gut problems despite going gluten-free, understanding SIBO might be the missing piece.
Also, be kind to yourself. The gut can take many months, even years to heal. But it’s easy to think it can happen overnight.
Stay patient and take care of your body as much as you can. And don’t forget how much simple things like getting a ton of rest/sleep, drinking tons of water, and eating super clean can do to help you heal!
Further Reading on SIBO
Looking for additional medical sources to learn more about SIBO? Look no further!
- National Library of Medicine: https://pmc.ncbi.nlm.nih.gov/articles/PMC3099351/
- Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/small-intestinal-bacterial-overgrowth/diagnosis-treatment/drc-20370172
- Cleveland Clinic: https://my.clevelandclinic.org/health/diseases/21820-small-intestinal-bacterial-overgrowth-sibo
