Carnivore Diet for SIBO: A Temporary Fix or Long-Term Solution?
SIBO, or Small Intestinal Bacterial Overgrowth, is a condition where bacteria normally found in the large intestine overgrow in the small intestine. This can lead to a range of uncomfortable symptoms like bloating, gas, diarrhea, constipation, and abdominal pain.
The carnivore diet, which consists of exclusively animal-based foods, has gained popularity as a potential remedy for SIBO. But does it truly address the root cause of this condition, or is it simply a temporary fix for managing symptoms? This is my take on the matter, as a holistic nutritionist and functional gut health practitioner.
The Carnivore Diet: What Is it and Used For?
The carnivore diet is a highly restrictive eating plan that eliminates all plant-based foods, including fruits, vegetables, grains, legumes, nuts, seeds, and sometimes dairy (depending on how strict you decide to be). It focuses solely on animal-based foods, such as:
Meat: Beef, pork, lamb, chicken, turkey, and organ meats
Fish: All types of fish and seafood
Eggs: Chicken, duck, quail, and other types of eggs
Animal-Based Products: Butter, ghee, bone broth, gelatin and sometimes milk, yogurt and cheese
Proponents argue that this dietary approach can help manage SIBO by:
Reducing Fermentable Carbohydrates: Many plant-based foods contain fermentable carbohydrates (FODMAPs), which can fuel bacterial growth in the small intestine. By eliminating these foods, the carnivore diet aims to starve the bacteria contributing to SIBO.
Keep in mind: certain opportunistic bacteria can easily adapt and feed off undigested protein instead. If your digestion is not optimal, the goal of starving the bacteria will likely not be achieved. At this time, the only diet known to effectively starve bacteria is the elemental diet.
Improving Gut Health: The high protein and nutrient density of animal-based foods can support gut health and immune function.
Addressing the Root Cause
While the carnivore diet may offer temporary relief from SIBO symptoms by reducing FODMAPs, it does not address the underlying root cause of the condition. SIBO is often caused by a combination of factors, including:
Reduced Stomach Acid: Low stomach acid can allow bacteria to overgrow in the small intestine. A positive effect of the carnivore diet is that by eating more meat and high protein diet, it can actually dial up the stomach acid production if you do not have other factors that could impede this production for example a lack of minerals and/or an H. Pylori infection.
Slowed Gastric Emptying: Delayed stomach emptying can also contribute to bacterial overgrowth. Some popular drugs such as Ozempic (or other GLP-1 agonists) can actually cause gastroparesis.
Gut Motility Issues: Disruptions in gut motility can prevent bacteria from being cleared from the small intestine. Usually, this is due to a dysfunction of the migrating motor complex (MMC).
The Carnivore Diet: A Short-Term Strategy?
The carnivore diet can be a viable option for short-term symptom management of SIBO, especially when combined with other strategies like addressing low stomach acid or improving gut motility. However, long-term adherence to this restrictive diet raises concerns:
Nutritional Deficiencies: The carnivore diet can lead to deficiencies in essential nutrients found in fruits and vegetables, such as fiber, vitamins, and minerals.
Gut Microbiome Diversity: A lack of dietary diversity can negatively impact gut microbiome diversity, ultimately hindering overall health. A growing body of research suggests a strong association between dietary diversity and the diversity of bacteria in the gut microbiome. This is logical: different foods provide different types of prebiotics (food for gut bacteria), which in turn support the growth of a wider range of beneficial bacteria.
Why a Diverse Microbiome is Important
A diverse gut microbiome is crucial for all aspects of health (mental, emotional, physical). Think of it as a bustling ecosystem of beneficial bacteria working together to keep you healthy.
A diverse microbiome helps train your immune system, improving its ability to fight off harmful pathogens and reducing the risk of allergies and autoimmune diseases.
It also aids in digestion, ensuring efficient breakdown of food and absorption of vital nutrients. A diverse microbiome has been linked to better metabolic health, potentially lowering your risk of obesity, type 2 diabetes, and heart disease.
Emerging research even suggests a connection between gut microbiome diversity and mental health, including depression and anxiety.
In short, a diverse microbiome is essential for a strong immune system, efficient digestion, reduced risk of chronic diseases, and overall resilience. For these reasons, I recommend gradually transitioning out of a full carnivore diet once symptoms are under control. Working with a practitioner can help you determine the right duration for the carnivore diet, ensuring it aligns with your specific health goals and needs.
Reintroducing Foods After Doing the Carnivore Diet
After a period of following the carnivore diet, I recommend a gradual reintroduction of fruits and vegetables to avoid deficiencies and lack of microbiome diversity. This gradual reintroduction should be done under the guidance of a qualified healthcare professional, such as a nutritionist, dietician, or functional medicine practitioner.
Important Considerations:
The carnivore diet may not be suitable for everyone, and individual responses can vary. If you suffer from an autoimmune disease, I have also commented on the carnivore diet for the management of autoimmune conditions.
The carnivore diet is a highly restrictive approach that may be difficult to maintain long-term. It's essential to consider the potential downsides and whether it aligns with your lifestyle and preferences.
My Final Thoughts
The carnivore diet may offer temporary relief from SIBO symptoms, but it does not address the root cause of the condition for most people. It's important to work with a SIBO practitioner to determine if this diet is appropriate for you, and to develop a personalized plan that addresses the underlying causes of your SIBO. While the carnivore diet may be a viable short-term strategy, we know that a balanced and diverse diet that includes fruits, vegetables, and other fibrous foods is crucial for optimal long-term health.
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