QC: Food For Thought on SIBO and Endo Symptoms With Sarah Rae

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Speaker 1
0:00

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to

Meet Sarah Ray, Nutrition Expert

Speaker 1
0:37

connect
.

Today

we're

joined

by

Sarah

Ray

from

Pacific

Northwest

Endometriosis

Nutrition
.

She's

a

registered

dietitian

specializing

in

endometriosis

and

fertility

nutrition
.

She's

here

to

cut

through

the

noise

and

share

real
,

evidence-based

strategies

to

help

you

fuel

your

body

without

the

confusion
.

Let's

SIBO Diet Recommendations

Speaker 1
0:59

dive

in
.

What

foods

are

helpful

or

harmful

for

SIBO
.

Speaker 2
1:03

Yeah
.

So

SIBO
,

generally

the

first

line

approach

is

getting

treated

with

antibiotics
.

So

usually

that's

done

with

a

naturopath

clinic

or

a

GI

specialist
.

Often

I'll

see

like

rifaximin

used

prescribed

for

that
,

and

you

can

do

that

in

conjunction

with

a

lower

FODMAP

diet
.

So

that's

looking

at

the

types

of

carbohydrates

in

foods

and

how

they're

fermenting
.

Some

providers

will

first

do

the

antibiotic

and

then

they

will

do

the

low

FODMAP

diet

in

conjunction
.

Some

providers

will

see

like

some

people

just

feel

better

doing

the

antibiotic

first

and

then

they

can

kind

of

go

back

to

their

diet
.

But

with

that

we

want

to

be

really

cautious

about

those

highly

processed

carbohydrates
.

Or

having

too

many

carbohydrates

at

a

meal

tends

to

be

the

big

thing
.

So

those

bad

bacteria

really

feed

off

of

sugars
.

It's

not

necessarily

just

sweet

foods
.

It

might

be
,

you

know
,

crackers

or

white

breads
,

things

like

that
.

So

making

sure

that

your

protein

and

carbohydrates

and

fiber

are

really

in

balance

is

going

to

be

really

helpful

for

managing

SIBO
,

especially

if

you've

been

prone

to

it
.

Speaker 1
2:06

Yeah
,

and

I've

heard

when

I

did

the

FODMAP

diet

it

also

was

different
,

For

instance
,

orange

juice
,

if

it

was

pre-pressed
,

translated

different
.

It

was

like

a

higher

FODMAP

than

if

it

were

fresh

pressed

and

I

was

like

well
,

this

is

interesting
.

Speaker 2
2:35

So

it

may

not

always

be

the

specific

food
,

but

how

it's

processed
.

Am

I

wrong
?

Candida
,

things

like

that
?

We're

really

wanting

to

go

for

that

like

whole

food

as

much

as

possible
,

so

that

you're

not

getting
,

when

we

we

press

any

sort

of

juice
,

it

becomes

sugar

only

and

we

don't

have

that

fiber

to

slow

that

down
.

So
,

um
,

yeah
,

really

focusing

on

lower

FODMAP

vegetables
,

which

the

list

is

too

long

for

the

for

this

episode
.

But
,

um
,

yeah
,

watching

out

for

things

like

garlic

and

onions

and

beans

and

things

that

tend

to

make

people

bloated

sometimes

are

helpful

while

you're

dealing

with

SIBO

treatment
.

But

you

shouldn't

have

to

be

on

that

diet

long-term

if

you've

had

SIBO

and

it's

been

treated
.

Speaker 1
3:19

Any

diet

can

be

harmful

if

it's

done

long-term

and

you

pull

a

bunch

of

stuff

out

of

it
.

Exactly

yes
.

How

do

omega-3

fatty

acids

impact

endometriosis
?

Omega-3's Impact on Endometriosis

Speaker 2
3:31

Yes
,

omega-3

fats

are

one

of

the

best

things

that

you

can

add

to

your

diet

if

you

have

endometriosis
,

especially

if

you're

having

a

lot

of

pain

related

to

it
,

so

omega-3

fats

play

a

direct

pathway

in

that

kind

of

inflammatory

cascade

and

they

help

lower

inflammation

levels

and

they

help

lower

inflammation

levels
.

Speaker 2
3:52

So

when

they've

done

research

with

people

with

endometriosis
,

they

found

that

around

1,000

milligrams

a

day

was

really

beneficial

for

reducing

endometriosis

pain

and

people

who

were

eating

enough

had

less

incidence

of

endometriosis

in

general
.

So

we

can

get

that

1,000

milligrams

from

the

really

high

omega-3

fish
.

So

things

like

salmon

and

mackerel

and

sardines

and

herring
,

things

like

tuna

and

cod
,

they're

going

to

have

a

little

bit

of

omega-3s

in

it
.

But

if

that's

or

like

tilapia
,

it'll

be

a

little

trickier

to

get

that

thousand

milligrams

a

day
.

And

so

if

you're

not

a

fish

lover

or

you

don't

have

access

to

salmon
,

if

you

live

in

the

middle

of

the

United

States

or

you

know

in

a

really

warm

area

because

it's

a

cold

fish
,

something

like

supplementation

may

be

helpful
.

We

can

also

get

it

from

chia

seeds

and

flax

seeds

and

walnuts
,

so

there's

other

plant-based

ways

to

get

it

in

as

well
.

If

you're

not

a

meat

or

fish

eater
,

yeah
,

or

if

you're

allergic

to

it
,

like

me
.

Speaker 2
4:51

There's

also

vegan

fish

oil

supplements
.

If

it's

really

tough

to

get

that

much

in
,

it's

made

from

algae
,

but

that

is

probably

if

my

patients

are

not

on

it
.

That's

one

of

the

things

I

start

from
.

The

first

appointment

is

making

sure

that

we're

getting

omega-3

fats

in
,

because

I

see

the

biggest

reduction

in

pain

with

making

sure

we're

getting

enough

intake

with

that
,

and

then

it's

also

great

for

your

heart

health

and

joint

health

and

brain

function
.

Speaker 2
5:16

Like

there's

just

so

many

benefits

to

omega-3
,

and

our

American

diet

doesn't

have

enough

of

it

in

there

generally

Episode Closing and Contact Info

Speaker 2
5:24

.

Speaker 1
5:24

That's

a

wrap

For

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Connect
.

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