The Essential Supplements

Supplement (noun) - a thing added to something else in order to complete or enhance it.

• (verb) add an extra element or amount to. To boost, amplify

Vitamin (noun) - any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.

• a pill containing a specified amount of a particular vitamin or vitamins, taken as a dietary supplement.

Healthy Gut = Healthy Body

Evidence is now bringing to light how central and essential the bodily system of the digestive tract is, in keeping us healthy and that more often than not, it is the root cause of illness when dysfunctional. Maintaining gut microbiota balance is crucial to health and gut dysbiosis is increasingly being linked to a plethora of disorders and health conditions, some of which include - 

Autism spectrum disorders, schizophrenia, depression, anxiety, ADHD, other behavior and mood disorders, migraine headaches, arthritis, cardiovascular disease, cancer, asthma, allergy, diabetes, diseases of the liver, metabolic syndrome, obesity, the 50 million Americans suffering from fibromyalgia, chronic fatigue syndrome, and other autoimmune disorders, and dozens of intestinal disorders that collectively afflict 60-70 million Americans such as the irritable bowel syndrome (IBS) have all been associated with an imbalanced microbiome(1).

Thus, the collective prevalence of the above disorders and gut microbial imbalances have been linked to virtually all of the chronic diseases in the Western world and exactly how many suffer as a result is hard to calculate. 

“SIBO has been shown to negatively affect both the structure and function of the small bowel. It may significantly interfere with digestion of food and absorption of nutrients, primarily by damaging the cells lining the small bowel (the mucosa).”(2)

“The World Health Organization estimates that 80% of the world’s population relies on herbal medicine, with the use of herbs in the United States expanding significantly in the past decade.”(3)

Plants = Herbal & Modern Medicine

Humans have used plants, roots, bark, seeds, flowers and pretty much anything around us, wherever we were in the world, to heal all kinds of ailments. Herbal medicines have been successfully treating humans for millennia and modern medicine makes use of many of the same plant-derived compounds, as the basis for evidence-based pharmaceutical drugs. However, many are synthetically produced to mimic the plant-derived compounds as it’s cheaper, and these medications often contain unsafe ingredients, commonly lactose, bulking agents/”fillers” and other nasties. Natural/herbal supplements (such as the ones on this page) often contain the raw extracts in concentrated amounts to give maximum beneficial benefits from the compounds within. Many can contain fillers and nasties also such as rice flour and vegetable starches which dilute the product and thus make production cheaper, as well as sugar (don’t ask us why!) and many are not high quality products in a bioavailable form, so be careful when choosing which ones to get.

Herbal Supplements 

Natural supplements - as the name suggests - can boost and enhance our health and wellbeing and have played a central part in traditional medicine by treating human illnesses across the world for millennia. 

The natural, plant-derived supplements on this page will help reduce the symptoms of SIBO and other autoimmune conditions and chronic illnesses. They focus on aiding gut repair, combating malnutrition, boosting energy levels and supporting immune function and regulation. 

We include ONLY NATURAL agents and substances which promote health within the body and which cause no further damage - unlike pharmaceutical drugs which have severe side-effects, including death! However, natural supplements should also be taken with a healthy amount of caution and respect, as they can be just as - if not more - powerful than some prescription drugs. Remember that each body is unique and anyone can potentially react to anything - especially in individuals with autoimmune conditions.

***Make you double check the ingredients of each product before purchasing, for substances you may react to

Combating the Damage & Outcomes of SIBO 

As there’s a lot to this, so on this page, we only focus on 1-3 of the list below. To read more and see supplements supporting health afflictions 4+5, visit the gut and autoimmunity healing pages. Learn more about Gut Dysbiosis/SIBO In Depth by visiting the link.

1. Compromised immune system at the gastrointestinal barrier(3),(4),(5)
2. Malnutrition + weight loss(6)
3. Increased permeability of the GI(7). More info can be found on the Healing the Gut + Autoimmunity page.
4. Biotoxin burden.(8),(9) 
5. Chronic inflammation. “Scientists now believe that chronic, low-level inflammation plays a major role in almost every chronic, Western disease.”(10) 

For full info on Our Stories, Healing SIBO, and the SIBO-Killing Herbs (botanical/nutraceutical antibiotics which in some cases can help combat an individual's bacterial burden), visit the links to those pages. Many sources recommend taking the herbal medicines for 1-6 months but each case of SIBO is so individual and how long this phase will take depends on your individual case. ***Please note that the herbs don't work for everyone and they created many more issues for us than our SIBO did initially because we began reacting to them! Be super careful.

Pill Burden

Short water fasts can provide a welcome break from the pill burden which is kinda inevitable with any chronic illness, and most importantly during fasts your gut will have the chance to rest and do some deep healing. It is important to adopt an intermittent fasting routine during this time so that your system also has a break from all the herbs, natural health promoting agents and food. 

‘Kinetic’ meaning movement and ‘pro’ stimulating movement; prokinetics are agents which stimulate gut motility, or more specifically the Migrating Motor Complex (MMC), which does not function appropriately in those with SIBO(11). Normally, this muscular cleansing wave would prevent the backflow of bacteria from the colon to the small intestine (SI), cleaning the gut during fasting times between meals. Since the core of the issues with SIBO are due to the impairment of this sweeping mechanism, prokinetics are often essential for treatment and prevention of recurrence. The SIBO-safe agents below all stimulate the MMC wave and thus improve gut motility, reducing the bacteria’s chance to feed and settle - 

• 5-HTP 50-100mg/day. A chemical by-product of the protein building block L-tryptophan which works in the brain and central nervous system by increasing the production of the chemical serotonin. Serotonin can affect sleep, appetite, temperature and pain sensation(12) and it more commonly known as a neurotransmitter but there is 400 times more serotonin in the gut than is found in the brain and it plays a vital role in gut motility function(13). Extracted from the seed of the Griffonia shrub. We recommend - we found this Cytoplan combination really effective
• Magnesium, therapeutic dose/RDA varies. This mineral is required for the proper function of nerves, muscles, and thus aso the GI tract. Commonly used for constipation, indigestion and muscle cramps/pain. It’s also used for anxiety, chronic fatigue syndrome (CFS), depression, diabetes, kidney stones, migraine headaches, weak bones (osteoporosis), premenstrual syndrome (PMS), altitude sickness, restless legs syndrome; RLS), asthma, hayfever and for preventing cancer. We recommend
• Ginger 200mg/day. Commonly used to reduce pain, inflammation, indigestion, boost immune health and nausea. Can be brought in bulk from any local grocer or food market
• Sida Cordifolia/Bala Powder - 3-6gms/day. All parts of this plant are used traditionally in ayurvedic medicine system to commonly reduce the inflammation and for nervous and urinary system disorders. It helps in the absorption of both water and nutrients from the intestine and so is an effective prokinetic agent, stimulating motility of the intestine. Due to these properties this herb is very effective in irritable bowel syndrome. (We haven’t experimented with this herb yet). 

Combined (but pricey!) Natural Agents

• Iberogast. A natural digestive aid containing multiple medicinal plant extracts
• Motilpro. An expensive but convenient mix of 5-HTP, ginger and vitamin B6. This is the cheapest high quality product I could find online. However, we prefer to buy them individually as 5-HTP should be taken at night and fresh ginger can be eaten and drunk throughout the day and during meals to aid and improve digestion. 

Desperate Times Call For Desperate Measures :P

As the below herbs are potent and may cause gut irritation, only use when necessary. Enemas can help also and maybe a more gentle alternative.

• Senna tea. The leaves from the Cassia senna plant have long since been used as a potent laxative. ***Take a break after 2 weeks. Drink plenty as can cause dehydration
• Cascara Sagrada tea. The dried bark of the Cascara Sagrada shrub contains chemicals that stimulate the bowel and have a laxative effect. ***Do not use for more than 2 weeks at a time. Drink plenty as can cause dehydration.

There are many pharmaceutical prokinetics out there but we’ve only listed the natural ones as the prescription drugs have numerous unpleasant side effects and contain ingredients unsafe for SIBO sufferers and gut dysfunctional disorders.

The bacterial overgrowth is able to interfere with bile and the functioning of the digestive system as a whole(12) such as stomach acid and pancreatic enzyme production, digestive aids are a necessary part of therapy. It is recommended that you use multiple digestive aids as each works differently - 

• HCL (Hydrochloric Acid). **ALWAYS SEEK MEDICAL ADVICE FIRST, MAKE SURE YOU DONT HAVE ANY STOMACH ISSUES. SIBO sufferers often have low stomach acidity so when consuming animal protein, ensure you take multiple digestive aids/stimulants including HCL. We recommend 
• Digestive Enzymes. It’s important to conduct your own research before purchasing any DEs, as numerous medical articles(14), (15) discuss some of the issues which surround them and the research which has still yet to be undertaken. However, if your digestion is seriously impaired - as ours was - then go for it! Remember that taking digestive enzymes for an extended period of time will stop your pancreas from producing its own digestive enzymes. It can take weeks for this natural digestive process to restart again. The body is constantly adapting to what we consume and will adapt to produce less enzymes, making you more dependent on them. However, they can hugely help lessen the burden of digestion for a struggling gut
• Ginger 200mg/day. Commonly used to reduce pain, inflammation, indigestion, boost immune health and nausea. Can be brought in bulk from any grocer or food market across London
• Lemon, both the juice (as it’s highly acidic) and pectin in the pith and fibre of the lemon fruit aids digestion. The whole fruit is edible but make sure you buy the unwaxed fruit as the outermost layer contains pectin, and can be used in foods. If you want to get the full benefits of pectin - which isn’t absorbable in its natural state - you can consider getting a modified citrus pectin (MCP)
• Apple Cider Vinegar (ACV) 1 tsp in small glass of water (to stimulate digestion before a meal). Commonly used for weight loss, indigestion and help fight infection. We also drown our salads and food in ACV because we love the taste! Can be found in any large supermarket or health food store
• Bitter herbs. There are many herbs which stimulate and aid the digestion process. More of which are also listed in this article. Be sure the herbs are low FODMAP and SIBO-safe before purchasing any
• Cayenne Pepper add a pinch to meals - but avoid like the plague if you have leaky gut or an AID! This is a species of chilli and it can cause digestive irritation in some people or if too much is consumed. Common uses include detoxification, increasing blood circulation, reducing inflammation and pain and aiding digestion. Cayenne Pepper stimulates the flow of enzyme production, which is essential for our digestive system to work properly. It also stimulates gastric juices that aid the body’s ability to metabolize food and toxins(16). ***Member of the Nightshade family which some can react or be sensitive to

“All Disease Begins in the Gut”

The gut is the largest and most dynamic immunological environment and organ within the body. “Indeed, gut-associated lymphoid tissue (GALT) is the prominent part of mucosal-associated lymphoid tissue (MALT) and represents almost 70% of the entire immune system; moreover, about 80% of plasma cells [mainly immunoglobulin A (IgA)-bearing cells] reside in GALT.”(18). Thus, 80% of the immune system resides in the gut, lending meaning to the saying “All disease begins in the gut. So it is no surprise that when comprised, the effects can be numerous, severe and far reaching within the body. The gut’s influence on our overall health and well being is profound.

SIBO-Safe Gut Healing

When supplementing for gut health with SIBO, you need to be cautious that you are using the right herbs. For example, marshmallow, slippery elm, aloe vera or licorice which are powerful gut healing herbs but can contribute to recurrence of symptoms due to their mucopolysaccharide content, which can actually feed bacteria. 

The following are SIBO-safe - 

• L-Glutamine (Gln). An amino acid and a building block of protein, used by your body in large amounts. Commonly used for muscle building in the fitness industry, L-Glut has recently been shown to boost the immune and brain health but most importantly for us, it is the essential supplement for gut repair. It heals leaky gut by reducing GI inflammation, strengthening the gut lining, regenerating gut cells (Enterocytes) and tightening the openings/junctions in the gut lining, thus decreasing intestinal hyperpermeability
• Zinc 30mg/day. This is an essential mineral, very small amounts of which are vital for human health. Since the human body does not store excess zinc, it must be consumed regularly as part of the diet. Commonly used to boost immune health, reduce inflammation of the gut lining, to treat skin conditions and improve skin health, depression, IBS, ADHD, to fight infections and much more. We recommend
• Vitamin C 2g+/day. Commonly used to boost immune health, aid tissue and bone growth and repair, for skin, eye and heart health. We recommend
• Fish Oil for Omega 3 2000mg/day. (Keep refrigerated once opened). Omega-3s contribute to normal brain and eye function, fight inflammation and may help prevent heart disease and protect the brain against aging. These essential fatty acids are even more essential today as our Western diets are rich in omega-6 fats. The unbalanced ratio of fatty acids has been attributed to multiple diseases(19). We recommend
• Vitamin D 3000IU/day. Recently recognised as an immunoregulatory agent, supplementation of this essential vitamin is now being considered medically for treatment of various autoimmune diseases due to its anti-inflammatory effects as well as it’s other numerous health benefits (see above). There is also some evidence that Vitamin D can also regulate gastrointestinal inflammation.

 Surviving in the Chemical Soup aka the City

“We are exposed to 6 million pounds of mercury and 2.5 billion pounds of other toxic chemicals each year… The simple truth is that we are living in a sea of toxins and it is destroying our bodies and brains.”(20) Thus, supporting the body’s detoxing processes (the science of how our bodies get rid of waste), is vital to keeping internal systems functioning optimally. 

Boosting our body’s detoxing processes is vital not only for those with chronic illnesses but all of us, as we are increasingly exposed to damaging pollutants which researchers believe are linked to the increasingly rapid rise of autoimmune conditions(21). 

The following are all SIBO-safe - 

• N-Acetyl Cysteine (NAC). NAC is the supplement form of cysteine - an amino acid with numerous medicinal uses. Consuming adequate NAC is important for a variety of health reasons, including replenishing the most powerful antioxidant in your body - Glutathione (GSH). It plays an important role in your body’s detoxification process, helping to flush out the liver, preventing and reducing the damaging effects of pharmaceutical, internally-produced and external environmental toxins.  We recommend
• Broccoli sprouts, dosage yet to be determined - we add a small handful to 1 meal/day. All sprouts/microgreens contain remarkable health benefits but of all of them, broccoli sprouts have the highest Sulforaphane content. Sulforaphane induces phase 2 liver detoxification, the stage of liver detox that converts toxic substances into less-toxic compounds, which are then excreted by the body. It also has antimicrobial effects against a wide range of human pathogens, boosts immune health, alleviates anxiety and depression and has demonstrated promising effects in the alleviation of autoimmunity. We recommend. Easiest grown in a sprouting jar which are also available online. ***Leaky gut sufferers should avoid these seeds
• Turmeric. Curcumin - the active ingredient in Turmeric root - contains bioactive compounds with powerful medicinal properties. This ancient Ayurvedic medicine has been used for thousands of years as a spice and medicinal herb with many observed benefits. Commonly used as a powerful anti-inflammatory, strong antioxidant- thus protecting the liver from damage and improving its function. It has also been shown to improve brain function and to fight against cancer and depression. Curcumin is poorly absorbed into the bloodstream and must be consumed with black pepper in order to receive it’s benefits. Black pepper (which also has multiple remarkable health benefits) contains piperine, which enhances the absorption of curcumin by 2,000%. Piperine is fat soluble so best consumed with food cooked with coconut oil, olive oil or coconut fats/milk/cream. See Recipes page for ideas. We recommend
• Activated Charcoal 1-2.5ml/day. Made from coconut husks, this black powder supplement works by trapping toxins and chemicals in the gut, binding to them and preventing their absorption into the body. The charcoal's porous texture has a negative electrical charge, which causes it to attract positively charged molecules, such as toxins and gases. Commonly used for emergency poison treatment, to filter water, tooth whitening, relieve gastrointestinal gas and discomfort and much more. We recommend
• Milk Thistle extract. The extract from the flowering Milk Thistle herb is native to Mediterranean. Silymarin (the group of active compounds within the herb) extracted from milk thistle is known to have antioxidant, antiviral and anti-inflammatory properties. Traditionally used to treat liver issues, protect against liver damage as well as protect against and treat cancer. 

***Supplements are often seeds extracts, so those with leaky gut should avoid this in case of a potential intolerance reaction

Stress & Immune Health

“A new study has raised the possibility that stress may cause autoimmune disease, such as lupus or rheumatoid arthritis, because it found a higher incidence of autoimmune diseases among people who were previously diagnosed with stress-related disorders.”(22) Early life stress can change the development of the nervous system as well as how the body reacts to stress. These changes can increase the risk for gut diseases or dysfunctioning later on in life(23). 

Stress has a direct impact on our GI function and is a major cause of gut dysfunction which in turn, causes gut dysbiosis/SIBO. Understanding the root or cause of your anxiety/stress/depression and learning to manage it is vital to overcoming and avoiding the recurrence of SIBO. Indeed, achieving mental balance and wellbeing is so vital to our overall health, vitality and wellbeing that we’ve dedicated 4 pages to the topic in the Healing Section of this site. They focus on Mental Wellbeing, Meditation + Neuroplasticity, Happiness + Creativity. However, there are stress-relieving agents we can take which help our bodies cope with the symptoms and consequences of stress, and protect them from stress-related damage.

Adaptogens / Immune Modulators

Adaptogens exhibit neuroprotective, anti-fatigue, antidepressive, anxiety-reducing, nootropic and CNS stimulating activity. 

Not all are SIBO-safe however, so we’ve combed through research to find the ones which are. And here they are -  

• Rhodiola 600mg/day, has been shown to improve cognitive function, reduce stress and physical and mental fatigue and is highly neuroprotective against toxins, thus promoting brain health. Rhodiola may also promote longevity independent of caloric restriction but more studies with mammals have yet to prove this conclusively. We recommend or this one
• Holy Basil (Tulsi) an adaptogenic herb with anti inflammatory, brain and energy boosting benefits. Also commonly used as an antidepressant and anti-anxiety agent and much more. We recommend.
• Nettle Leaf. The protein-rich leaves can be made into a tea, providing temporary relief from mild symptoms of hayfever and allergies and to help reinforce a healthy immune system and energy levels. Stinging nettle leaf seeds are believed to help support the function of the entire endocrine system, including healthy kidneys and adrenal glands. Highly nutrient dense, eating/drinking nettle leaf regularly can supply you with vital vitamins, minerals, and phytonutrients. 

The following are potentially SIBO-safe, but not enough research has been conducted on this. The best bet - if willing - is to experiment as see how your body reacts.

• Asian/Panax Ginseng 200-250mg+/day. The species of ginseng which grows across Asia has been used traditionally in medicine for millennia, and is still a popular remedy today. Commonly used to boost cognitive performance, chronic fatigue syndrome(CFS), physical stamina, prevent muscle damage from exercise, to cope with stress/anxiety and depression, as a general tonic to promote well-being and much much more. ***Finding FODMAP friendly adaptogens is super tough and I only found one non-scientific source regarding this root, so make sure you conduct your own research before purchasing! Unlike other adaptogens, this one is also a stimulant. (24) We recommend
• Maca “Peruvian Ginseng” 450mg+/day. Maca is a cruciferous vegetable so is related to broccoli, cauliflower, cabbage and kale! The root is commonly used to boost libido and fertility and is also a highly nutritious and potent antioxidant. It shares many benefits with other adaptogenic herbs; aids anxiety, stress and depression, enhances mood, memory and cognitive performance, boosts energy levels and physical stamina.(25) We recommend
• Siberian Ginseng/Eleuthero 300-1,200-mg/day. An adaptogenic herb (not related to American Ginseng or Panax Ginseng) with a long history of traditional medicinal use. It acts as a stimulant, increasing nervous system function, boosting immune and cognitive function and energy and reducing fatigue among many more benefits. It has proven useful for IBS sufferers(26) which is why I have included this here.