If you are struggling with any IBS like symptoms, you know how hard it is to get rid of bloating, pain and diarrhea.  These symptoms present themselves in Small Intestinal Bacterial Overgrowth (SIBO). It’s a bit unsettling to think that everyday habits can create the perfect environment for this condition to thrive. Whether you’ve received a diagnosis or are just starting to suspect that persistent bloating, gas, or sudden food sensitivities might be linked to SIBO, it’s worth taking a closer look at your routine. In this post, we’ll walk through 12 everyday SIBO triggers, complete with a numbered list, to help you pinpoint what might be undermining your gut health.

What is SIBO and Why Does It Happen?

SIBO, or Small Intestinal Bacterial Overgrowth, occurs when bacteria start to party in your small intestine, instead of the large one. This imbalance can wreak havoc on your digestion, leading to symptoms such as bloating, gas, fatigue, and sometimes even diarrhea or constipation. 

Conditions like IBS, slow gut motility, a strong food poisoning, or even a history of antibiotic use can open the door for these bacterial invaders. Essentially, when the balance of your gut microbiome is off, it can lead to a cascade of uncomfortable and sometimes debilitating symptoms.

12 Everyday SIBO Triggers You Might Be Ignoring

1 – Irregular Eating Patterns
It may sound surprising, but not eating at consistent times can actually disrupt your gut’s natural cleaning process. Your body relies on fasting periods between meals to activate the Migrating Motor Complex (MMC), a process that helps clear out unwanted bacteria. Constant grazing might seem harmless, but it can prevent your gut from doing this essential work.

Isn’t it ironic that for IBS, many doctors and dieticians tell you to eat small portions often during the day? This is exactly what you don’t want to be doing. If you want to snack, please do it very closely in time to an actual meal, so that you can try to have multiple hours between each meal.

Your body will thank you for it. If you’re curious to know how this works, you can find out more here.

2 – High-Stress Lifestyles
We all know stress is a part of life, but chronic stress can interfere with digestion in more ways than one. The gut-brain connection means that when you’re constantly stressed, the resulting increase in cortisol can slow down digestive motility. This slowdown can create a breeding ground for bacterial overgrowth, turning stress into a hidden trigger for SIBO.

This might be why so many doctors keep telling you that it’s “all in your head” and “you’re just stressed”. Even if it’s not true, it doesn’t help.

3 – Overuse of Digestive Suppressants (like PPIs and Antacids)
Medications that reduce stomach acid can provide quick relief from acid reflux, but they also lower the natural defenses of your digestive system. Stomach acid is one of your body’s first lines of defense against bacteria, so when it’s reduced, it can inadvertently encourage bacterial overgrowth in the small intestine.

4 – Sedentary Habits
A lack of regular physical activity doesn’t just affect your overall fitness—it can also slow down your digestive system. Movement helps stimulate gut motility, so a sedentary lifestyle might contribute to the sluggish digestion that SIBO thrives on. Even light exercise can make a noticeable difference.

5 – Inadequate Fiber or Prebiotic Intake

Not all fiber is created equal, and without the right types, your gut’s good bacteria may be left hungry. Fiber and prebiotics serve as fuel for the beneficial bacteria that help keep your gut balanced. When these nutrients are in short supply, it’s easier for harmful bacteria to take over.

 

6 – Hidden Sugar & High-FODMAP Foods
Some foods that appear healthy at first glance can contain hidden sugars or high-FODMAP ingredients that feed unwanted bacteria. These sneaky sugars can contribute to an environment where the bad bacteria outcompete the good, leading to flare-ups in SIBO symptoms.

That doesn’t mean you should completely avoid all high FODMAP foods forever though. Once you’re working on getting rid of the SIBO, it’s actually helpful to eat with as much variety as possible, including fruits & veggies to build up your microbiome. (Oh, and the symptoms will then probably go down too. They did for me at least.)

7 – Not Chewing Food Properly
The process of digestion actually starts in your mouth. When you rush through your meals and fail to chew properly, you not only make it harder for your stomach to break down food, but you also reduce the production of essential digestive enzymes. This simple oversight can have ripple effects on your entire digestive system.

8 – Poor Sleep Hygiene
We tend to underestimate the power of a good night’s sleep, but your circadian rhythm plays a significant role in how your body processes food. Inadequate sleep or inconsistent sleep patterns can disrupt digestive processes, leading to inflammation and further imbalance in your gut.

9 – Chronic Use of Laxatives or Antibiotics
While these might be necessary at times, long-term use can drastically alter the natural balance of your gut flora. Overuse of antibiotics or laxatives can wipe out beneficial bacteria, leaving your digestive system more vulnerable to bacterial overgrowth.

10 – Mouth Breathing or Poor Oral Health
It turns out that what happens in your mouth doesn’t stay in your mouth. Poor oral hygiene or habits like mouth breathing can change the bacterial landscape in your mouth, which may then impact your gut microbiome. The connection between oral health and digestive health is more significant than you might think.

11 – Alcohol Consumption
While enjoying a drink occasionally is fine for many, excessive alcohol consumption can irritate your gut lining and encourage an overgrowth of bacteria. Moderation is key, and for some, cutting back can lead to noticeable improvements in symptoms.

What kind of alcoholic beverages you could drink to avoid flareups? You can read it here.

12 – Lack of Routine or Disorganized Lifestyle
Our bodies thrive on consistency, and a disorganized or erratic schedule can throw off the natural rhythm that your gut relies on. Establishing regular eating, sleeping, and exercise habits can provide the structure your digestive system needs to function optimally.

When to Seek Professional Help

While tweaking your lifestyle can offer relief, most likely this won’t be enough to get rid of the SIBO. Instead, you should go to a professional to get guidance. Because the bacteria can wreak further havoc on vitamin absorption, you need somebody that can help you figure out what the plan is for you. Especially because getting rid of SIBO is a journey, unfortunately, and not a quick fix. Hopefully these SIBO triggers help you to figure out what you might be able to change so you can finally have relief.

Good luck!