Month: March 2016

The last year of my life was a learning experience with my health in regards to my IBS symptoms. Several times I felt like a living science experiment learning what foods I can eat, which I could not; which supplements work and which ones didn’t.  Like I said in my “In the beginning” post, I had been to a nutritionist and a gastroenterologist in search of answers.  Fortunately they were similar in their procedures and advice.

It wasn’t, however, until they both recommended the test for SIBO  (Small Intestine Bacterial Overgrowth) did things start making sense.  (Not everyone that has IBS has SIBO but it’s worth checking out.)  And just because things were starting to make sense (I finally had a “diagnosis” for the symptoms “in my head”) didn’t mean the road was going to be easy from there on out.

I had a diagnosis. Check.  Now what?  As my gastroenterologist, Dr. William Salt (he has his own book on IBS), explained, “the small intestine is still the black box of medicine.”  So that means there are still, to this day, unanswered questions to the inner workings of our gut. It wasn’t until the last few years that discoveries were made in regards to our overall health and our intestine and colon health. Discoveries like mind, gut connection, immune system and hormone function and leaky gut-leading to so many other disorders in the body. So the journey others have taken before me had paved the way for me to find the solution to a problem unknown until just a few years prior.  And my mission?  To make that path a little easier for YOU to maneuver.

So, where do we start?  Let’s go through this step by step.

Step 1. Find a doctor.  Go your GP only IF you need a referral to see a gastroenterologist.  OR find a gastro in your area, but research FIRST.  If possible, find someone who specializes in IBS and other gut issues.  You may have to go off the beaten path to find someone but it will be worth it, even if you have to file your own insurance or pay out of pocket.

Step 2.  Take the SIBO Breath Test. If guided to do so by the doctor of your choice, obtain a SIBO breath test from them and take at home.  The directions are fairly simple: limited diet the day before the test and fasting 12 hours prior to and during the test.  Just make sure you have no where to go till late afternoon until after the test.  The test involves a serious of 10 test tubes that you will breathe into deep from the gut every 20 minutes.  The first 7 tubes test the small intestine and after that it moves into the colon.

Below I have a copy of the test I took last August.  You can see that my levels were fine until I reached 120 minutes where my ppm CH4 (or Methane)  at 7ppm level exceeded the  3 ppm levels.  (See the orange highlighted area.)

Now if you test high in methane as I did that will mean you have IBS-C (constipation), if you test high in hydrogen (H2) then most likely you have IBS-D (diarrhea) AND if you test high in both then you most likely experience IBS-M or both constipation and diarrhea. (Lucky you…)

And according to my test, even though my methane levels weren’t extremely high, it was just enough to cause my symptoms of gut distress and constipation.

Finally I was getting somewhere!  And now that I had this diagnosis of an overgrowth of bacteria in my gut, what was I going to do about it??

Step 3:  The Treatment.

If you are like me you tend to overthink EVERYTHING, which can be good in some cases but not good if you want a fast treatment.  I have learned over the years to take what my doctors say with a grain of salt and research further.  Unfortunately in this case, it did bite me in the butt.  I ended up coming full circle around to what my gastroenterologist recommended.  I was just so used to getting non-specific answers that I couldn’t give up doing it on my own.

Here are the options: (Disclaimer: Please seek the advice and treatment from a medical professional.)

If you have been diagnosed with SIBO, here are your options:

1. Oral antibiotics.  These include Rifaximin (Xifaxan), Nemycin (and/or Metronidazole).  I was not convinced at first if I wanted to take antibiotics because I ONLY want to use them when entirely necessary.  These, however, are NOT broad spectrum, meaning they will be limited and work only in the gut.
2. Natural Antibiotics.  Oregano essential oil and other products such as Candibactin AR and Candibactin BR made by Metagenics. ( Please go to siboinfo.com for instructions on use.)
3. The Elemental Diet.  This is a method only for the extremely strong willed and those that may have a few pounds to shed.  It involves a fast with a very unpleasing tasting drink formulated with predigested carbohydrates, fats and proteins. (Sounds good, right?)  This is taken in place of meals for 2-3 weeks, depending on the severity of the SIBO. The idea is to give the body nutrients while not giving the gut any substance to feed on, therefore starving the bacteria.
4. The SIBO fast.  This is the option I chose based on the fact that I was looking to HEAL the gut naturally, as well as starve and kill off the bacteria that had overgrown.  I liked the idea of the elemental diet but I wanted to keep the cost (and duration) to a minimum. There are different fasts you can try out there but I used the North Laguna Wellness Center’s instructions-just because someone I knew had them available for me step by step.  For this fast you will need 3 things.  Beef or chicken bones-minus the cartilage (organic grass-fed or free-range if possible), purified water and apple cider vinegar to make a bone broth. Put them in a crockpot, cover them with water, add a tablespoon of apple cider vinegar and cook on low for at least 24 hours.  If you go much longer than that the apple cider vinegar will start to break down the bones and cause a sandy sediment in the broth that you will have (or want) to strain out later.  Then drink up to 15 mugs a day for 2-5 days.  Yum!  (I lasted 4 days.) After the fast you begin to implement foods back in slowly as to not repopulate with too much bacteria. (More on this to come.)

Maintenance Keep in mind the levels of bacteria in your gut can fluctuate but here’s how to maintain that great gut feeling for the long term.

1. Spread out your meals to every 4-5 hours.  Snacking in between meals hinders the full digestive process, causing an overgrowth of bacteria.
2. For a while, cook down highly fibrous foods such as fruits and veggies.  Our guts employ bacteria to break down highly fibrous foods, therefore causing an overgrowth. (Ah, ha! and all that time I was told to EAT MORE FIBER!)
3. Eliminate grains.  Oats, rice, breads, corn, quinoa, pasta-you know, all the yummy stuff. This includes while potatoes.  These foods ferment into sugar-some even seconds after placing them into the mouth!  Sugar feeds bacteria in the gut! I eat a lot of squash and cooked veggies. Get used to eating salads for breakfast!
4. If you didn’t hate me for the last one you will hate me for this one! Keep SUGAR to minimum, especially right after treatment, then later keep them to a minimum.   (Ever have uncomfortable gut distention after eating ice cream or other desserts). Later stick to monosaccharides such as honey and fructose. (NOT high fructose corn syrup-that doesn’t count;)
5. Use maintenance supplements like Motilpro (Pure Encapsulations) to help keep gut essentially cleaned out.
6. If you HAVE to eat any of the above foods take Digestive Enzymes with a full glass of water BEFORE eating to help break down the food so it doesn’t linger in the gut.  It will also help you to feel better. You can find them at any health food store.
7. TRY to NOT get overwhelmed. Take it step by step.

For more information on SIBO please visit SIBOinfo.com by Allison Siebecker.

Thank you for joining me again today and wishing you happy health!  Join me on my next post where I will talk a little more about diet and food.

Jill

 

 

 

 

 

 

In most recent years IBS (Irritable Bowel Syndrome or spastic colon) has been commonplace in our culture enveloping a plethora of conditions and disorders. It’s vague, blanketed term tells us just enough to know we “have that” but not enough to give us any real explanations for it’s origins.  The American College of Gastroenterologists estimates that 10 to 15 percent of the adult population has IBS symptoms, but only 5 to 7 percent have been diagnosed with the syndrome. For years I was told I have IBS but no one could really tell me what it meant or where it came from.

First discovered by Sir William Oster in the late 1800’s as mucous colitis (Br J Gen Pract. 2004 Jul 1; 54(504): 490–491) when his patients experienced gut pain, bloating, nausea, fatigue, depression, low back pain, rectal bleeding, constipation and diarrhea, to name a few,  it went through a metamorphosis over the next century until the abbreviation we know today finally became a mainstay in the early 1990’s.   There have been many theories over the years about what causes IBS.  Is it our diet?  Our lifestyle?  Our environment? Was it something that triggered this syndrome or were we born with it?

These are the questions that have plagued researchers for years.  Some theories of it’s origin, according to my gastroenterologist, Dr. William Salt, are an episode of food poisoning or several episodes of the stomach flu with vomiting and/or diarrhea, the food /pesticides/ preservatives our guts are exposed to, and a psychological disruption. In other words, IBS has a link to…wait for it…STRESS!  Or could have been triggered by a stressful event in your life.  How you handle stress (or how stress handles you) can play a large roll in how your digestive process can occur.

So what does IBS mean to me personally?  It means a daily task of preparing foods ahead of time, asking A LOT of questions when I go out to eat, and getting used to not indulging as much as I would like.  It’s okay, I’m used to it. And now, about 9 months into my lifestyle, I actually prefer to eat the way I do.  Not only because I know it’s healthy but because I just feel so much better-physically and mentally.  It doesn’t mean every day I feel 100% but if I can feel 99%, 90% of the time then I think I am doing well.

So you think you have IBS? What now?

1. My first advice is to talk to someone. Make an appointment to see your family physician, a gastroenterologist,  a nutritionist; an internist.  Talk to friends, family, your dental hygienist, whomever! and open up dialogue. What you will find surprising is that they or someone they know has those same symptoms!  Maybe they can guide you in the right direction based on their personal experience!
2. Keep a food log.  I know, something else you have to do, but it will help!  Write down breakfast, lunch, dinner, snacks and how you felt after eating.  If you felt badly after breakfast, eliminate those foods and then add them back in separately, similarly to finding a food allergy.  If you are like me I can just smell a food and get a stomach ache remembering how I felt after eating it! If none of that seems to help try waiting 4-5 hours between meals (to allow the entire digestive process to occur from start to finish) and fast 12 hours at night.  You can also try cooking down highly fibrous foods such as veggies, fruits, etc. so that your body doesn’t have to work so hard to digest them (I will touch on this more when I discuss SIBO).
3.  Get your blood tested. A new blood test is now available called IBScheck to determine whether you have the antibodies associated with not only IBS but also Crohn’s Disease and ulcerative colitis. I received mine through my Gastroenterologist.  (I will take soon and post my results.)
4.   TRY to reduce STRESS as much as possible.  Easier said than done, right?  Just like exercise, it takes practice and training.  Get up a half hour earlier, put the spa channel on your Pandora or IHeartRadio and just be.  Don’t think about the laundry or the kids or the dinner you burned yesterday or the errands you have to do, or your money situation, just be still-mind AND body.  And during the day, if you yell at the kids or get caught up in traffic, don’t internalize those things.  We all know there will be stressful situations in your life, it’s how you react to those things that matters. Remember: Stress = Inflammation. (This is also a reminder for me!)
5. Get some exercise.  Or just get moving!  Circulation improves digestion so get that oxygen and blood flowing!

And lastly, and maybe the most important thing you can do for IBS?? Read this blog, follow it and share it with your friends and family! (ha-ha;)

Join me for my next post where we will be discussing SIBO. Wishing all of you a happy, heathy day!

Jill

 

In order for you, my readers, to grasp a better understanding of the reasons for this blog,  I feel I should start at the beginning.   As long as I can remember I have had issues with my gut.  And in issues I mean pain, bloating, gas and cramps.  It felt like a knife jabbing me in my gut, my stomach swelled out and standing up straight was very painful.  In fact I would get pain that radiated all the way to my right clavicle bone.   When I was a child I would lay down on my bed and rub my stomach and wait for the pain to pass-literally!  And here’s the kicker: I thought it was normal!  I thought everyone experienced that after eating so I never said anything to anyone.

I knew, even as a child, that deep fried foods would set me off.  Not really just french fries but heavily coated/breaded items such as onion rings, fried fish and all those yummy things!  It wasn’t until nutrition classes in my dental hygiene program in college did I find out that deep fried foods are hard for our bodies to digest, therefore causing negative symptoms in the body.  Now, we are learning that only certain oils (which we will discuss at a later time), when used at high temperatures, break down the chemistry of the oil, causing it to become something the body cannot recognize and break down as readily-thus translating into the symptoms I was experiencing.

Ok, let’s fast forward a few years here.  Life was pretty normal for a while.  I just got used to how foods made me felt and would avoid them (sometimes) or just take antacids if symptoms occurred.  I would go out to dinner with friends or sit in class after lunch and feel the rumbling and hold back the gas, which would cause more awful cramping! I went to doctor after doctor to no avail.

Then I had kids. It wasn’t until after I had my first child that I gained a new symptom, constipation.  I swore when my child was in utero he was tying up my intestines!  So now I didn’t feel great AND I had constipation.  Now back to the doctor!  This time they did tell me something-and some of you may have heard this before-EAT MORE FIBER!  Agggg, really?? I was one of the healthiest eaters I knew and STILL I had to EAT MORE FIBER??  I felt like asking them if I should chop down a tree and start gnawing!

A few years later, I went out to eat with my husband and we shared the sampler platter of pasta at the local Macaroni Grill.  The next day I was in so much pain I though there was something wrong with my gall badder or my kidneys.   My stomach hurt yes, but it was my lower back that ached terribly.  I went into the radiologist to check my gall bladder the next day and it was, of course, negative. Whew!  Ok, that was it!

Sick of my ever growing symptoms, I returned yet again to another doctor, this time a gastroenterologist.  Aha!  A specialist! Now I will get some answers!  Unfortunately, it was not the answer I was looking for.  Stop eating GLUTEN! WHAT?  What the heck is gluten??  At that time that word was at the cusp of it becoming a mainstay in our english language.  Ask a person what gluten was a hundred years ago and they would look at you funny and say, “Uh, what’s gluten?  I don’t know what you are taking about! Why, that’s just bread, my friend!”

I did some research, yet again, given only tidbits of information, and left to fend for myself.  But I can’t say I blame the doctors, they only knew as much as the research had discovered up to that point.  And with anything in nutrition, it is an ever learning, ever changing field of information!

So I guess that brings me to about a year ago (and 2 more kids later) that I was still having a lot of symptoms-even after avoiding gluten.  I tried to do it on my own by adhering to the confines of the Blood-Type Diet by James D’Adamo-which helped somewhat but restricted me even more.  Finally, after still experiencing symptoms, and instead of trying to do it on my own, I decided to seek the guidance of a nutritionist in a holistic practice.

Among other things, my nutritionist told me to go back to the gastroenterologist (REALLY??) and get a SIBO test. I returned to the gastro MD-a new one this time- and I didn’t hold back!  I had a notebook sheet of paper filled top to bottom with a laundry list of symptoms.  After I read it off to him, which he so patiently waited through, he just shook his head.  What?  Is that all the reaction I get??  But it was what he did next that blew me away.  He asked me to sit on the examining table.  He took my hands and looked at my fingers.  “Do you have Raynaud’s?” was what he asked.  What? Why was a gastroenterologist asking about my circulatory disorder?

What he told me opened my eyes for the first time.  He explained that he believed that autoimmune disorders (like Raynaud’s disease) stems from a disorder in the gut, or rather what happens when the fluid from our gut leaks into our body-leaky gut.  Since our gut controls our immune system and our hormones (didn’t know that either) there could be a lot more going on than just avoiding gluten.  He then sent me home with a kit to test if I had SIBO (small intestine bacterial overgrowth).  He said this could be causing a lot of my symptoms of bloating (I always looked like I was 5 months pregnant after eating!) and pain.

I went home and took the SIBO breath test (you breathe into test tubes every twenty minutes for a couple of hours after fasting all night) and low and behold I tested high in methane gas.  Now the gut produces 2 gases: hydrogen  and methane.  Since I only tested high in methane, that told us a couple of things, 1) yes, I had an overgrowth of bacteria in my gut and 2) methane producers have IBS-C, which stands for constipation-BINGO!   Those, however, who test high in hydrogen gas are usually IBS-D (for diarrhea) and those who test high in both gases usually have IBS-M (both, diarrhea and constipation).

So now what??  I returned to my nutritionist for the next step.  I wasn’t interested in jumping into the antibiotic regimen the gastroenterologist prescribed right away so I decided to try it with food and supplementation instead.  She gave me a list of supplements  and a food program called the FODMAP diet (which stands for fermentable Oligo-saccharides Di-saccharides Mono-saccharides and Polyols-no wonder they abbreviate!) which was actually code for more restrictions!

But in true Jill form I followed it down to every last word.  I cut the grains and the milk products and the highly fermentable (foods that don’t break down enough naturally in the gut with our own enzymes therefore causing more bacteria to populate to break it down for us) fruits and veggies…and SUGAR!  AHHHH!

I will be honest with you, the last year has been really stressful.  I have felt several times like a science experiment not knowing if it was this, or that that set me off, or if I didn’t wait long enough between meals, or if it was too many almonds, or did I not cook that veggie down enough??…And the denial of the yummy things in life can get to you mentally,  I won’t deny that!

All in all, I hope you will rely on this blog as a support system for your journey!  It has not be an easy process for me and I continue to have my ups and downs (and will probably continue to the rest of my life) but what keeps me motivated is knowing that I can prevent any further illnesses or damage done to my gut in the future.

And so, I will take what I have told you of my experience and break it down in an easy to follow guide.  The one thing you can do is to not become overwhelmed.  Easier said than done right??  Just like me, I had to take it one step at a time.  It should unfold in front of you slowly so you are not scared off.  A wise person once told me “Oh, Jill, you can get used to anything!” This is a lifestyle change, that’s for sure, but I promise you, it will be WORTH IT!

See you at our next blog where I will delve more into defining IBS and SIBO.  Have a wonderful, healthy day!

I am so excited you decided to join me here at Healthy Living with Jill Zimmerman Roth!  I hope this blog will give you insight to find your overall sense of self and well-being.  My entire life has been health centric, perhaps on purpose, perhaps on accident.  Nonetheless, I have learned a great deal in the process about the functions of the body and I continually strive to obtain the latest knowledge in homeostatic wellness.

My goals in this blog is to give you a resource to learn about food, exercise, supplements, body systems (and other such health related topics) that is not overwhelming or too “medical” with an emphasis on gut health. Learning should be effortless when it involves a lifestyle change.  It’s the implementation that will be enough of a challenge.  So whether you are looking to lose weight, de-stress,  or to just feel better physically, mentally or spiritually then you have come to the right place.  Please join me in my personal journey toward balanced wellness!