Packed with 6g of protein and just 6g of sugar per serve, they offer a sweet yet wholesome way to satisfy your gingerbread cookie cravings.

Whether you’re sharing them with loved ones or enjoying them as a treat for yourself, these cookies bring all the Christmas spice with a bit of a healthy twist!

Serves: 12

Time: 15 minutes

Ingredients

• 1 1/4 cups Almond Flour
• 1/2 cup Vanilla Protein Powder (this recipe was tested using a Whey Protein Isolate)
• 3 tbsps Coconut Sugar
• 1 tsp Baking Powder
• 1 tsp Cinnamon
• 1/4 tsp Nutmeg
• 2 tbsps Fancy Molasses
• 1 tbsp Maple Syrup
• 1 Egg
• 1/4 cup Tapioca Flour (or any type of flour, for dusting)

Directions

1. Preheat oven to (190ºC) and line a baking sheet with parchment paper.
2. Combine almond flour, protein powder, coconut sugar, baking powder, cinnamon and nutmeg in a bowl. In a separate bowl, whisk together the molasses, syrup and egg.
3. Add wet ingredients to the dry ingredients and mix until a dough forms.
4. Generously dust a flat surface, a rolling pin and cookie cutter with tapioca flour. Roll out the dough and cut out shapes.
5. Bake for 8 to 10 min. Let cool completely before serving. Enjoy!

If this sounds like you, you’re not alone.

When it comes to digestive issues, the food you eat isn’t always to blame. Disregarding other aspects of your gut health from stress management, to the balance of your gut microbiome and the health of your gut lining could all be impacting the way you are tolerating foods.

In this article we give you three proactive tips that you can start implementing today that will help you tolerate your foods a whole lot more.

1. Stop Grazing in between Meals

When you’re feeling bloated or have abdominal discomfort, it can be very easy to lean towards eating smaller meals. The downside of starting your day like this is that a small meal may not satisfy your hunger for long. Soon, about two hours later, hunger kicks in again, and this often turns into a pattern of eating every 2-3 hours, which can actually lead to more gas and bloating.

This frequent grazing disrupts the activity of the migrating motor complex (MMC)—a wave-like motion in the digestive tract that clears undigested food, bacteria, and waste. The MMC only activates when we haven’t eaten for about 3-4 hours, so snacking too often prevents this natural cleaning process from taking place. Without time to clear out food and bacteria, the gut can become a breeding ground for gas-producing bacteria, leading to even more bloating and discomfort.

Allowing sufficient breaks between meals enables the MMC to function properly, sweeping out any buildup and reducing the risk of bloating and gas.

Studies have shown that people who allow these longer intervals often notice a decrease in bloating, making it worthwhile to aim for balanced meals that keep you satisfied until the next, while giving your digestive system the chance to do its job naturally.

2. Switch to Cooked Vegetables

Switching to cooked vegetables instead of raw can be a game-changer for those experiencing gut issues and bloating.

Raw vegetables, while nutritious, are often harder to digest due to their high fibre content and tougher cell walls. For someone with gut inflammation or irritation in the gastrointestinal tract, raw vegetables can be particularly challenging; the rough fibre can exacerbate inflammation, leading to further discomfort, bloating, and even pain.

Cooking vegetables helps soften their fibres, making them easier to break down and less likely to irritate the gut lining.

Additionally, cooking partially ‘pre-digests’ vegetables, meaning that the stomach and intestines have less work to do to break them down. For those with impaired digestion, this can reduce the strain on the digestive system, leading to less gas production, smoother digestion, and overall relief from bloating.

3. Take Vegetarian Digestive Enzymes

Taking vegetarian digestive enzymes can be an effective way to reduce bloating, especially if you experience difficulty digesting certain foods.

These enzymes help break down carbohydrates, proteins, and fats more efficiently, ensuring your body can better absorb nutrients and reducing the likelihood of undigested food lingering in the gut. When food isn’t broken down properly, it can ferment and produce gas, leading to bloating and discomfort.

Vegetarian digestive enzymes, often derived from plants, are gentle on the stomach and are especially helpful for those with reduced natural enzyme production. Though we highly recommend getting to the root cause of why your pancreatic elastase is low e.g. chronic stress, small intestinal bacterial overgrowth or pancreatic insufficiency.

This can also be confirmed on a gut microbiome test, the parameter we look for is pancreatic elastase (example below).

If you struggle in particular with certain foods such as beans, cruciferous vegetables, or grains vegetarian digestive enzymes can be helpful.

Taking a digestive enzyme supplement with main meals can give your digestion a boost, leading to smoother digestion and less bloating. This enzyme supports to the breakdown of protein, including gluten and casein found in dairy, fats, lactose, starch and dietary fibre.

One of our most loved vegetarian digestive enzymes is Digest Premium by EnzyMedica due to it’s potent level of enzymes compared to others on the market. This can be purchased here by setting up an account via Vital.y.

Ready to Tackle Bloating at the Root?

Incorporating these tips—spacing out meals to allow the migrating motor complex to do its job, opting for cooked vegetables and using vegetarian digestive enzymes—can all make a difference in reducing bloating and supporting a happier gut.

Small adjustments to your daily routine can have a big impact, but sometimes bloating and digestive discomfort signal deeper imbalances that need targeted care.

If you’re ready to get to the root cause of your gut issues, consider booking an Initial Consultation with one of our highly qualified practitioners or joining our Gut Restoration Program. We’re here to help you restore your gut health for long-lasting relief.

Our quick kale and mushroom egg omelette delivers 31 grams of protein, supporting steady energy and keeping you full longer. Best of all, it’s ready in just 10 minutes, making it an ideal option for busy mornings while promoting better hormonal balance.

Serves: 1

Time: 10 minutes

Ingredients

• 3/4 cup Water (divided)
• 1 cup Kale Leaves (tough stems removed, chopped)
• 4 White Button Mushrooms (sliced)
• 1 tsp Nutritional Yeast
• 1/8 tsp Sea Salt
• 1 cup Egg Whites

Directions

1. In a large non-stick pan, heat 1/3 of the water over medium heat. Cook the kale, mushrooms, nutritional yeast and salt until soft, about two minutes. Set aside.
2. Cooking one omelette at a time, add a splash of the remaining water to the same pan and bring to a simmer over medium to medium-high heat. Add the egg whites and cook until fluffy and slightly firm, about five minutes. Rotate the pan as needed to help spread and evenly cook the egg whites. Using a heat-safe spatula, gently scrape down the sides and transfer to a plate. Repeat with any remaining egg whites, one omelette at a time.
3. Arrange the kale and mushrooms down the middle of each omelette. Fold the sides of the omelette towards the center and enjoy!
4. Optional: Serve with a slice of rye, spelt or gluten free bread. We love Bodhi’s Rye and Spelt bread or Strange Grains gluten free buckwheat or quinoa sourdough bread.

At Embodii we find that females are particularly prone to IBS, with symptoms significantly impacting daily life, from work commitments to social activities. But what are the key symptoms of irritable bowel syndrome in females, how can you identify them and why are they so common in females?

Why Is IBS More Common in Females?

Before diving into the symptoms, let’s uncover why IBS is more prevalent in females.

Hormonal fluctuations, especially those linked to the menstrual cycle, can play a significant role in how IBS manifests.

Many women notice that their symptoms worsen during certain phases of their cycle particularly the luteal phase (second half of the menstrual cycle after ovulation). At this time symptoms such as bloating, cramping and change in bowel habits such as diarrhoea or constipation tend to get exacerbated.

This is because the influx of prostaglandins (inflammatory messengers) are increased premenstrually which can drive up inflammation in the uterus and digestive system, exacerbating bloating, gas and looser bowel motions.

Additionally, conditions like endometriosis, which affect the reproductive system, can further aggravate IBS symptoms, making them more intense or harder to manage. This is because endometriosis is primarily an inflammatory condition (worsened by the influx of inflammatory messengers in the luteal phase). This increases premenstrual cramping, tenderness, bloating and in some can even lead to vomiting.

To learn more about Endometriosis read our blog post here.

Common Symptoms of Irritable Bowel Syndrome in Females

1. Abdominal Cramping: One of the most prevalent symptoms of irritable bowel syndrome in females is abdominal pain. This pain often feels like cramping or a persistent ache, usually located in the lower abdomen. It can vary in intensity, from mild discomfort to severe pain, and is often relieved after passing stool.
2. Bloating and Distension: Many women report experiencing excessive bloating, a sensation of fullness, or even visible swelling in the abdomen. Bloating can be particularly uncomfortable and is often worse around the time of menstruation, making it a common symptom of IBS in females.
3. Constipation, Diarrhoea (or both!): IBS can cause irregular bowel movements. Some women experience constipation, while others struggle with diarrhoea. It’s not unusual for females to alternate between both, which can make managing IBS symptoms even more challenging.
4. Urgent Bowel Motions: Females with irritable bowel syndrome often report a sudden, urgent need to use the bathroom. This urgency can be particularly distressing, especially when it disrupts daily activities or causes anxiety about leaving the house.
5. Fatigue and Low Energy: It’s not just the gut that’s affected by IBS; the condition can also take a toll on energy levels. Women with IBS frequently feel fatigued, even after a full night’s sleep. This fatigue can be linked to poor digestion and the breakdown of food for optimal nutrient absorption.
6. Increased Symptoms around Menstruation: As mentioned, hormonal changes can worsen IBS symptoms. Many females notice an increase in symptoms, such as cramping, bloating, and changes in bowel habits, during their menstrual cycle.

How to Manage IBS Symptoms in Females

Our practitioners at Embodii tackle IBS from several angles for long term digestive relief.

As there is such a intimate connection between the digestive system and reproductive hormones, your practitioner may refer you for microbiome testing and hormone testing to receive a clearer picture on where the imbalance lies.

This allows your practitioner to provide a clearer treatment strategy by treating the underlying cause to your irritable bowel syndrome.

Your tailored treatment plan may include any of the following:

• Dietary changes: Certain foods such as caffeine, alcohol, spicy food, dairy, gluten or high FODMAP foods may be triggering your IBS symptoms. Your practitioner will work with you to determine your personal triggers and recommend food swaps, or example meal plans to make the transition as easy as possible.

• Microbiome restoration: In those with IBS there is often an imbalance of good and bad bacteria exacerbating bloating, excess gas, digestive inflammation and irregular bowel habits. Your practitioner will aim to restore balance with in your gut microbiome by recommending microbiome friendly dietary guidelines, prebiotic or probiotic rich foods alongside tailored herbal or nutritional medicines to eradicate or limit the bad bacteria.

• Stress management: When it comes to IBS in females, there is a very strong link between the nervous system and your digestive health. Elevated levels of stress hormones can drive up inflammation and even increase your reactions to food. To help you improve your stress management, your practitioner may recommend lifestyle changes, herbal medicines, or nutritional support to reduce the negative impact of stress on your digestive health.

When to Seek Help

If you recognise these symptoms of irritable bowel syndrome in females in yourself, it’s important to seek professional guidance (you don’t need to continue to live with IBS symptoms no matter what you’ve been told!).

Treating the underlying cause to your IBS can help you gain clarity on why you feel the way you do, and provide you with long term gut relief.

Our practitioners at Embodii offers an integrative approach to gut health, blending nutrition, naturopathy, and mindset coaching to help women regain control over their digestive health for good.

If you’d like to get started, book in with one of our highly qualified practitioners today – Book an Initial Consultation.

In today’s blog post, we’re going to explore how cortisol influences appetite, fat storage, and how you can accurately measure cortisol to pin point if it’s a hormone that you need to pay attention to for long term weight management.

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands in response to stress. It helps regulate metabolism, blood sugar levels, blood pressure, and memory recall to name a few.

When cortisol levels remain high for extended periods, it can negatively impact not just your weight but your overall health from inflammation regulation to autoimmune development or progression.

High Cortisol Increases Appetite and Cravings

When cortisol levels rise, they stimulate appetite, especially cravings for high-calorie, sugary, or fatty foods. This response is a survival mechanism, preparing your body to face the perceived threat by ensuring you have enough energy to either fight or run away.

Unfortunately, in modern life, where stress is often psychological rather than physical, this increased appetite leads to unnecessary calorie consumption, and paired with a sedentary lifestyle it contributes to weight gain.

Leptin Resistance: The Hormonal Disruption

Leptin, known as the ‘satiety hormone,’ plays a crucial role in regulating appetite and energy balance. Your fat cells sends signals to the brain when you’ve had enough food.

However, chronic stress and elevated cortisol levels can lead to leptin resistance, where the brain becomes less responsive to leptin’s signals. As a result, you feel hungrier and are more likely to overeat, even when your body doesn’t need the extra calories.

Continued Fat Storage: The Cortisol-Leptin Combo

The combination of cortisol-driven appetite and leptin resistance creates a perfect storm for fat storage, particularly in the abdominal area. This happens because your body tends to store excess energy as fat when it’s constantly in ‘survival mode.’ Over time, this leads to an increase in belly fat and metabolic imbalances, making it even harder to manage weight.

How to Test Your Cortisol Levels

If you and your practitioner suspect cortisol is impacting your weight, we will recommend testing your cortisol levels to confirm this as a contributing factor.

The Cortisol Awakening Response (CAR) is one of the most reliable ways to measure your cortisol levels, as it captures the natural peak that occurs within 30-45 minutes after waking. This response provides a snapshot of how well your body handles stress upon waking and can be a key indicator of overall adrenal health.

It also captures another three cortisol points throughout the day showing not only the CAR but also any abnormal spikes or drops that might occur throughout the day. For example, elevated cortisol in the evening can contribute to difficulty sleeping and weight gain, while low levels in the morning might indicate HPA dysfunction and burnout.

By identifying these fluctuations, a tailored approach can be developed to restore balance, helping manage weight, reduce abdominal fat, and improve overall health.

Ready to Support Weight Loss and Metabolism

Ready to take control of your health and understand the role cortisol plays in your weight journey?

Book an Initial Consultation, or consider joining our Integrative Weight Loss Program to jump start your journey toward balanced cortisol levels and a healthier metabolism.

This dish packs a punch with tender chicken and a zesty lime dressing, all balanced with the crunch of cabbage and colourful veggies. Not only is it a delicious meal, but it also offers some powerful hormone-detoxifying benefits, thanks to the cabbage.

Cabbage is rich in compounds that help support liver function and detox pathways, aiding the body in processing and eliminating excess hormones (particularly oestrogen).

Plus, with 30 grams of protein, it helps you feel fuller for longer and promotes a lighter, more energised feeling after eating. Perfect for those looking for a nutritious, satisfying lunch that also supports your hormone health.

Serves: 2

Time: 25 minutes

Ingredients

• 227 grams Chicken breast
• 2 tbsps Extra virgin olive oil
• 2 tbsps Lime juice
• 2 tbsps Coconut aminos
• 1/2 tsp Raw honey
• 1/4 tsp Chilli flakes
• 2 cups Coleslaw mix
• 2 stalks Spring onion (sliced)
• 1/4 cup Coriander (chopped)
• 1/4 cup Almonds (roasted, chopped)

Directions

1. Add the chicken to a pot. Cover the chicken with about 2 cm of water. Bring to a boil then reduce the heat to a simmer, partially covered for 10 to 12 minutes or until the chicken is cooked through. Place the cooked chicken into a bowl and shred it with two forks. Set aside to cool.
2. Meanwhile, whisk together the olive oil, lime juice, coconut aminos, honey, and red pepper flakes in a large bowl, until well combined.
3. Add the coleslaw mix, spring onion, coriander, and almonds. Toss gently to ensure all the ingredients are well coated. Stir in the chicken.
4. Divide the salad evenly between bowls or plates and enjoy!

Many women are taught from a young age that period pain is normal and are advised to manage it with heat packs, pain medications, or the oral contraceptive pill. However, what’s often considered “normal” period pain can actually be a sign of Endometriosis—a chronic inflammatory condition that can worsen and even lead to infertility if left untreated.

Did you know that 1 in 10 women are diagnosed with Endometriosis, with an average diagnosis time of 6.5 years (down from 7-12 years)?

In this blog, we’re dedicated to shedding light on the signs and symptoms of this challenging condition and offering a naturopathic and nutritional approach to managing it.

What is Endometriosis?

Endometriosis occurs when tissue similar to the uterine lining, which typically sheds each month to create your period, grows outside the uterus. This endometrial-like tissue can appear on the ovaries, fallopian tubes, cervix, rectum, bowel, and bladder. In some cases, it has been found in more distant locations, such as the lungs, diaphragm, spleen, gall bladder, stomach, and even the breast.

During your period, the normal uterine lining sheds as usual, but the misplaced endometrial tissue also breaks down in the pelvic cavity. This can lead to inflammation and pain, and may result in painful adhesions and scarring.

Common Symptoms of Endometriosis

Endometriosis is an inflammatory condition that can present with a wide range of symptoms, depending on where the endometrial tissue is located. The most debilitating symptom is often pain.

You might experience:

• A heavy or dull dragging sensation in the pelvis before your period, caused by progesterone increasing the volume of endometriotic tissue, often accompanied by bloating.
• Sharp, cramp-like pain during your period.
• Severe pain that can lead to fainting, vomiting, and diarrhoea.
• Pain during sex.
• For those with stage 3 or 4 endometriosis, pain when passing a bowel motion or urinating, due to endometrial tissue affecting the bowels or rectum, typically experienced during your period.

Other common symptoms of Endometriosis include:

• Heavy periods
• Bleeding between periods
• Bloating
• Nausea
• Difficulty conceiving

What Causes Endometriosis?

The exact cause of Endometriosis remains unclear, but several theories offer insights into potential drivers of the condition. Some theories are long-standing, while others are based on emerging research:

1. Retrograde Flow

This theory suggests that menstrual blood flows back into the pelvis instead of exiting through the vagina. Women with blockages that restrict menstrual flow, such as congenital abnormalities, adhesions, or an intact hymen, may have a higher incidence of endometriosis. Additionally, painful periods with stronger uterine contractions can increase retrograde flow.

2. Inflammation

It’s uncertain whether inflammation causes Endometriosis or if it results from the endometrial lesions, or if it’s a combination of both. Women with endometriosis generally have higher levels of inflammatory markers, which can promote the growth of endometrial cells.

Treating and managing the inflammation is absolutely essential to improve the debilitating symptoms associated with endometriosis.

3. Oestrogen Excess

Elevated oestrogen levels can stimulate a thicker endometrium, leading to heavier menstrual flow and increased risk of pelvic contamination. Moreover, endometrial lesions themselves can produce oestrogen locally, which exacerbates pain and inflammation.

4. Unhealthy Vaginal and Gut Bacteria

Higher levels of gram-negative bacteria have been found in the vaginal ecosystem and digestive systems of women with endometriosis.

This ‘microbial hypothesis’ suggests that bacteria may migrate from the vagina, or digestive system to the pelvic cavity due to intestinal permeability (leaky gut syndrome), driving inflammation.

5. Autoimmunity

It’s challenging to determine whether an autoimmune response drives endometriosis or if it’s a result of the endometrial lesions. However, several studies have reported the presence of auto-antibodies targeting endometrial tissue.

Understanding these potential drivers can help in managing and treating Endometriosis more effectively.

Dietary and Lifestyle Risk Factors Associated with Endometriosis

• Alcohol Consumption: Studies indicate that women with Endometriosis tend to consume more alcohol compared to those without the condition. Although the exact reason isn’t clear, high alcohol intake is known to increase oestrogen recirculation and promote inflammation and dysbiosis (bad bacterial overgrowth) in the digestive system.
• Caffeine Intake: Women who consume more than 2 cups of coffee or 4 cups of tea per day face a greater risk of infertility associated with Endometriosis.
• Sex During Menstruation: An American study found a correlation between Endometriosis and engaging in intercourse during menstruation.
• Tampon Use: While tampon use is not strongly linked to Endometriosis, a connection has been observed with long-term use (over 14 years).
• Intense Physical Activity: Engaging in strenuous exercise during menstruation may heighten the risk of Endometriosis, potentially due to increased retrograde flow of menstrual blood into the pelvis.

Treating the Root Cause: A Naturopathic and Nutrition Approach

Though the gold standard treatment for Endometriosis is successful excision of endometrial lesions, 30% of women can experience a recurrence of endometriosis with in 5 years after surgery.

When supporting women with Endometriosis, our focus is on identifying and addressing the underlying factors contributing to the condition. Our approach includes:

• Assessing the Gut Microbiome: We evaluate if there is an overgrowth of gram-negative bacteria that might be migrating to the pelvic cavity and contributing to Endometriosis. If necessary, we aim to restore a healthy balance between good and bad bacteria, often recommending a Complete Microbiome Map to assess digestive health.
• Improving Oestrogen Clearance: We support the liver and bowel in clearing excess oestrogen through targeted dietary recommendations and herbal medicine.
• Supporting Healthy Progesterone Levels: We work to balance progesterone levels to counteract oestrogen excess.
• Reducing Inflammation: We use dietary adjustments, exercise, and herbal medicine to help manage inflammation.
• Considering Food Sensitivities: We evaluate sensitivities to casein and gluten, which may exacerbate autoimmune responses.

Ready to find relief and address Endometriosis holistically?

Our team at Embodii is here to support you every step of the way. Book your initial consultation today and let us help you take control of your health and well-being. Contact us now to start your journey towards a more balanced and less debilitating menstrual cycle.

Let’s dive into how this connection works and what you can do to keep your gut happy—and your mood even happier.

The Gut-Brain Axis: The Connection Explained

At the heart of the gut-mood connection is what’s known as the gut-brain axis. This is a two-way communication system between your gut and your brain. Think of it as a high-speed highway where signals are constantly being sent back and forth. When your gut is in good shape, it sends positive signals to your brain, which can boost your mood and reduce feelings of stress and anxiety. Conversely, if your gut health is out of balance, it can send distress signals that may contribute to feelings of anxiety, depression, and even irritability.

Example: Imagine you’re about to give a big presentation at work. You might notice that your stomach feels like it’s tied in knots, or you suddenly need to make a quick dash to the bathroom. That’s your gut-brain axis in action—your gut reacting to your brain’s stress signals.

The Role of Gut Bacteria in Mood Regulation

Your gut is home to trillions of microorganisms, collectively known as the gut microbiota. These tiny inhabitants play a crucial role in your digestive health, but they also produce neurotransmitters like serotonin, often dubbed the “feel-good” chemical. In fact, about 90% of the body’s serotonin is made in the gut! This neurotransmitter is essential for regulating mood, sleep, and even appetite.

When your gut microbiota is balanced, it supports the production of serotonin and other mood-stabilising chemicals. However, factors like poor diet, stress, and antibiotics can disrupt this balance, leading to a decrease in serotonin production and an increase in mood disorders.

Lastly, an overgrowth of certain gram-negative bacterial species, such as E. coli, Citrobacter, and Klebsiella, can be pro-inflammatory. This inflammation can extend to the brain, increasing levels of depression and anxiety. This can be confirmed through microbiome stool testing.

Steps to Improve Your Gut Health and Boost Your Mood

Now that you understand the gut-mood connection, let’s talk about practical steps you can take to improve your gut health and, in turn, enhance your mood.

1. Eat a Balanced Diet Rich in Fibre

• Why: Fibre feeds the good bacteria in your gut, helping them to flourish. Foods like fruits, vegetables, whole grains, and legumes are all excellent sources.
• How: Incorporate at least 5 servings of vegetables and 2 servings of fruit into your daily diet. Opt for whole grains like brown rice or quinoa instead of refined grains.

2. Incorporate Probiotics and Prebiotics

• Why: Probiotics are live bacteria that can help restore the natural balance of gut bacteria, while prebiotics are fibres that feed these beneficial bacteria.
• How: Add probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to your diet. For prebiotics, try legumes, cooked and cooled rice, bananas, and asparagus.

3. Manage Stress

• Why: Chronic stress can negatively impact your gut health by disrupting the balance of your gut microbiota.
• How: Practice stress-reducing activities such as yoga, meditation, or even a daily walk in nature. Consider mindfulness techniques to help manage day-to-day stress.

4. Get Enough Sleep

• Why: Poor sleep can lead to imbalances in your gut microbiome, which may affect your mood.
• How: Aim for 7-9 hours of quality sleep per night. Establish a bedtime routine that promotes relaxation, such as reading a book or taking a warm bath.

5. Limit Processed Foods and Sugars

• Why: Processed foods and sugars can disrupt the balance of gut bacteria, leading to a decrease in the production of mood-stabilizing chemicals.
• How: Reduce your intake of processed snacks, sugary drinks, and sweets. Opt for natural sweeteners like honey or maple syrup if you need a sugar fix.

Conclusion: Trust Your Gut

Your gut does a lot more than just digest food—it plays a vital role in your mental health too. By taking steps to nurture your gut health and lay the foundations as mentioned above, you can support not just your digestion but your mood and overall well-being. Remember, a happy gut equals a happy mind, so trust your gut feeling and take care of it!

If you are struggling with anxiety, depression, and have are wondering if your gut health is playing a big role in this feel free to visit our clinic and book an initial consultation here.

This overgrowth of bacteria can cause specific carbohydrates and high-fibre foods like apples, garlic, and onions to ferment, leading to gas and bloating shortly after your food leaves the stomach.

In this article, we’ll guide you through understanding SIBO, exploring how it develops, recognising other symptoms associated with it, and discovering holistic approaches to treatment.

What Causes Small Intestinal Bacterial Overgrowth?

Did you know that food poisoning is one of the leading causes of small intestinal bacterial overgrowth (SIBO)? When food poisoning strikes, it can trigger auto-antibodies that attack the intestinal lining, disrupting the migrating motor complex (MMC).

The MMC acts as your body’s internal housekeeper, clearing out bacteria and food from the small intestine to the large intestine. When this crucial process is impaired, bacteria can start to accumulate where they shouldn’t, leading to the development of SIBO.

Other factors that can contribute to SIBO include:

• Adhesions from abdominal surgery
• Recurrent use of antibiotics
• Celiac disease
• Hypothyroidism
• Low stomach acid
• Poor bile flow and low pancreatic enzyme production
• Moderate alcohol consumption (one to two drinks per day)
• Use of oral contraceptive pills

What are the Symptoms of SIBO?

The symptoms of small intestinal bacterial overgrowth (SIBO) can vary depending on the type of bacterial overgrowth and the specific gas being produced.

Below, we’ve outlined three different types of SIBO and their associated symptoms. If multiple gases are being produced, you may experience a combination of symptoms, making it challenging to identify your specific type of SIBO without proper testing.

This is why we always recommend SIBO breath testing before starting any treatment.

There are three types of SIBO:

• Methane dominant
• Hydrogen dominant
• Hydrogen sulfide
• You can also have a combination

 Symptoms associated with methane:

• Bloating
• Belching
• Constipation
• Nausea (retrograde motility)

Symptoms associated with hydrogen:

• Diarrhoea
• Alternating diarrhoea and constipation
• Cramping
• Fibromyalgia

Symptoms associated with hydrogen sulfide:

• Diarrhoea (small intestine)
• Constipation (large intestine)
• Foul gas
• Bladder pain
• Joint pain

Effective Strategies for Treating SIBO and Reducing Bloating

Your treatment plan will be tailored to the specific type of small intestinal bacterial overgrowth (SIBO) you have, the root cause, and the severity of your condition.

When addressing SIBO, your treatment approach will typically include the following:

1. Starting a Personalised Nutrition Plan

A customised nutrition plan is crucial for minimising the foods that feed harmful bacteria, based on the specific type of gas identified in your SIBO breath test. As your gut health improves, your diet will gradually expand, reintroducing more foods.

Our goal is to enhance your food diversity as much as possible by the end of your treatment, allowing you to enjoy a varied, whole-foods diet without experiencing bloating, gas, or irregular bowel habits.

2. Enhancing Digestion, Stomach Acid and Bile Production

Low stomach acid and reduced pancreatic enzyme production are common issues in SIBO and can contribute to its recurrence. These imbalances often stem from factors like high stress, anxiety, eating on the go, and mindless eating.

Stomach acid plays a vital role in killing off harmful bacteria that might be present in your food. Without sufficient levels, more bacteria can move into the small intestine, leading to an overgrowth and worsening your symptoms.

Additionally, adequate bile production is essential for preventing SIBO. Bile not only aids in emulsifying fats and supporting overall digestion but also has natural antimicrobial properties that help to control bacterial growth in the small intestine. This ensures that bacteria are effectively cleared from the small intestine, reducing the risk of overgrowth.

Both stomach acid and bile production will be carefully considered in your treatment plan.

3. Addressing the Bacterial Overgrowth

In the weeding phase of your treatment, we will use a carefully selected combination of herbal ingredients to target and reduce the bacterial overgrowth. The specific herbs chosen will depend on the type of bacteria identified in your case.Some of the herbal options we might consider include:

• Berberine containing herbs such as phellodendron, chinese goldthread and barberry
• Clove
• Garlic
• Thyme
• Oregano oil
• Horopito
• Pomegranate

These herbs are chosen for their ability to help manage and eliminate excess bacteria, supporting a healthier balance in your gut.

4. Healing the Small Intestine and Addressing Leaky Gut

Small intestinal bacterial overgrowth (SIBO) can lead to leaky gut syndrome, which impairs the absorption of crucial minerals like iron and zinc. For those experiencing long-term iron deficiency despite a diet rich in red meat, SIBO could be the underlying cause.

Once we treat SIBO and address leaky gut, with the support of healing herbs and nutrients such as aloe vera, boswellia, turmeric, glutamine, zinc, and vitamin A, mineral absorption improves and iron deficiency can be corrected.

5. Preventing Relapse

SIBO can unfortunately return if the underlying causes aren’t fully addressed.

To prevent relapse, it’s crucial to support the migrating motor complex for up to 6 months after treatment, especially if food poisoning was a contributing factor.

This helps to ensure long-lasting relief from unwanted symptoms such as bloating, excess gas, burping and irregular bowel movements.

In Summary

Ready to finally overcome bloating and live free from embarrassing digestive symptoms?

Our expert team at Embodii is here to guide you towards a healthier, more comfortable life without that persistent bloating or unwanted digestive symptoms ruining your day.

Book your initial consultation with our highly qualified practitioners today and take the first step towards lasting relief.