4

votes

Best carb source for someone with small intestinal bacterial overgrowth?

Answered on August 19, 2014
Created December 04, 2011 at 8:57 PM

I went zero-carb for a few days around this time last year and it really seemed to help my digestion as well as my skin, but I introduced starches because my sports performance was going down the drain. For the last couple months I have been an avid starch consumer, and it has tremendously helped my athletic capabilities as well as constipation issues, sleep trouble, nail fungus and cold intolerance, I had before on VLC, but it has become hard for me to ignore that my high starch consumption has made my skin worse and the acne on my back flare up.

Seeing as how most starches are fermentable and have the ability of feeding a potential bacterial overgrowth (which I think is what's going on) and fruit doesn't treat me to well either, what do you recommend I do to get in enough carbs for my athletic lifestyle and prevent the symptoms I had on a VLC diet while not feeding a small intestinal bacterial overgrowth? Am I asking for too much.

EDIT: I just read Paul's very timely post where he recommends dextrose or rice syrup for people with gut disorders.

77877f762c40637911396daa19b53094

(78467)

on January 01, 2012
at 08:25 AM

Unless you are playing a sport after every meal the I see no reason to eat starch at every meal

77877f762c40637911396daa19b53094

(78467)

on December 06, 2011
at 01:33 PM

So just try what I suggest you, and see if there is any difference. Creatine should help the most I think. Its used in muscle BEFORE any sugar. Needs at least 1 mo of supplementation for the effect to start. Pretty much everybody agrees that results are amazing

77877f762c40637911396daa19b53094

(78467)

on December 06, 2011
at 01:25 PM

So just try what I suggest you, and see if there is any difference. Creatinine should help the most I think. Its used in muscle BEFORE any sugar. Needs at least 1 mo of supplementation for the effect to start. Pretty much everybody agrees that results are amazing.

77877f762c40637911396daa19b53094

(78467)

on December 06, 2011
at 01:23 PM

You were probably deficient in something, not necessarily starches. Its amazingly well known fact that you need supplements on ketogenic diet, almost all studies do that.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 05, 2011
at 11:05 PM

Thanks Bill. I was only taking one pill of 600mg. I just ordered some Iosol, because I am 90% certain it's a thyroid problem.

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on December 05, 2011
at 08:44 PM

Interesting reaction to the HCL... How much were you taking? I would definitely recommend trying some Iosol. Start with 1 drop, 3 weeks later try 2 drops, then wait another 3 weeks and try 3, etc etc. Work your way up to 5 drops. It's helped me the most out of any supplement next to mag and D. It will raise your TSH intially, but then lower it again, and for me, brought it to the lowest it has ever been.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 05, 2011
at 08:21 PM

I eat it with all my meals.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 05, 2011
at 08:21 PM

I take HCL pills on and off but I find they sometimes give me diarrhea. I have no idea what that is indicative of?? I have taken kelp before but have never taking any other type of iodine.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 05, 2011
at 08:19 PM

I was on a high fat diet for a year before introducing starches, and my performance was way better on starches. It's not a matter of becoming fat adapted, starches just work better for highly glycotic activity. Thanks.

77877f762c40637911396daa19b53094

(78467)

on December 05, 2011
at 01:13 PM

Keep in mind, skin problems are very problematic and persistent once they set in. If you found the way to regulate it, I would stick with that. To help muscles adaptation, supplement both creatinin and carnitine.

77877f762c40637911396daa19b53094

(78467)

on December 05, 2011
at 01:13 PM

Keep in mind, skin problems are **very** problematic and persistent once they set in. If you found the way to regulate it, I would stick with that.

77877f762c40637911396daa19b53094

(78467)

on December 05, 2011
at 01:11 PM

Just ignore your athletic problems. They will be fixed in a month or so. Period of adaptation needs time. Its well shown by several studies that exercise in the absence of CHOs is only problematic during first month or so. Later, you will actually be able to do more on low carb diet.

072fd69647b0e765bb4b11532569f16d

(3717)

on December 05, 2011
at 02:11 AM

Pumpkin? Not sure of the effects but I lump it in with the squashes Namby Pamby recommends. White rice used to give me some reflux, but I'm mixing it in once or twice a week in small quantities and am not getting reflux. I enjoy the variety. You might try to reintroduce is very slowly with some fat (e.g. butter, EVOO, etc.).

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on December 05, 2011
at 01:43 AM

SIBO isn't necessarily about pathogenic bacteria. There are not supposed to be a lot of bacteria in the small intestine, good or bad. Sure, there is often some, especially close to the colon, but healthy people have very little (as compared to the colon). There is not enough evidence to say yet whether probiotics work for SIBO.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on December 05, 2011
at 01:39 AM

Try wild rice. White rice gives me reflux too but I think it's just the glutenous (as in gummy) texture that delays gastric empything, not anything chemically wrong with starch. Wild rice is still in the bran, and thus does not gum up into a dense starch-ball, and I digest it well.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on December 05, 2011
at 01:38 AM

Try wild rice. White rice gives me reflux too but I think it's just the glutenous (as in gummy) texture that delays gastric empything, not anything chemically wrong with starch. Wild rice is still in the bran and I digest it well.

3c6b4eed18dc57f746755b698426e7c8

(5152)

on December 05, 2011
at 01:23 AM

Otherwise, there are less starchy veggies like butternut and acorn squash.

A3f8b8cf6b1e665cacc38cb431631274

(111)

on December 05, 2011
at 12:09 AM

Starving it will really depend on the exact variety as some bacteria like certain foods over others. The good thing about probiotics and DE are that you feed the good things will will crowd out the bad will simitaneously creating an environment that kills anything that isnt supposed to be in you including bad bacteria and parasites.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 04, 2011
at 11:54 PM

White rice, especially basmati, also seems to give me some refulx, but I might try rice syrup, since it might digest faster.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 04, 2011
at 11:53 PM

Yes, I am currently taking propbiotics and eating some fermented veggies, but if there is a pathogenic bacteria in my small intestine than I have to starve it off before I could try and rebuild my gut. At least, that's the way I see it.

3c6b4eed18dc57f746755b698426e7c8

(5152)

on December 04, 2011
at 09:10 PM

White rice. The only other thing I can think of is grass-fed beef liver. For every 300g, there is 15g of carbs. Not enough for athletic performance but it will get you there combined with rice and perhaps some lentils.

  • 742ff8ba4ff55e84593ede14ac1c3cab

    asked by

    (3536)
  • Views
    8.2K
  • Last Activity
    1426D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

9 Answers

3
A3f8b8cf6b1e665cacc38cb431631274

(111)

on December 04, 2011
at 09:14 PM

Have you thought about introducing beneficial bacteria and a overgrowth killing substance to swing the balance back into a positive? I really improved by eating a couple spoonfuls of kimchee a day and a couple of glasses of water a day with diatomaceous earth mixed in. Good flora will go up and is resistant to the silica, whereas the bad bacteria will be sliced to ribbons. In addition the extra silica is good for your hair and connective tissue.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 04, 2011
at 11:53 PM

Yes, I am currently taking propbiotics and eating some fermented veggies, but if there is a pathogenic bacteria in my small intestine than I have to starve it off before I could try and rebuild my gut. At least, that's the way I see it.

A3f8b8cf6b1e665cacc38cb431631274

(111)

on December 05, 2011
at 12:09 AM

Starving it will really depend on the exact variety as some bacteria like certain foods over others. The good thing about probiotics and DE are that you feed the good things will will crowd out the bad will simitaneously creating an environment that kills anything that isnt supposed to be in you including bad bacteria and parasites.

4781cf8ae1bfcb558dfb056af17bea94

(4359)

on December 05, 2011
at 01:43 AM

SIBO isn't necessarily about pathogenic bacteria. There are not supposed to be a lot of bacteria in the small intestine, good or bad. Sure, there is often some, especially close to the colon, but healthy people have very little (as compared to the colon). There is not enough evidence to say yet whether probiotics work for SIBO.

2
4781cf8ae1bfcb558dfb056af17bea94

(4359)

on December 05, 2011
at 01:47 AM

Do a few days of no carb (sounds like you've already done that). Immediately thereafter, start adding back small quantities of either steamed potatoes or wild rice. Eat your starch meal without much fat (at least, at first) and some ginger (to speed gastric emptying). Then start adding more starch and fat with in until you reach your tolerance level. You may have no problem with starch, provided you don't combine it with FODMAPs.

1
Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on December 05, 2011
at 07:40 PM

Have you tried HCL? Perhaps you have low stomach acid. The constipation, acne, and high TSH you've reported on here definitely indicate a thyroid issue. Have you tried Iodine? Low stomach acid comes hand in hand with low thyroid... I would definitely look into this, as you may not have SIBO.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 05, 2011
at 11:05 PM

Thanks Bill. I was only taking one pill of 600mg. I just ordered some Iosol, because I am 90% certain it's a thyroid problem.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 05, 2011
at 08:21 PM

I take HCL pills on and off but I find they sometimes give me diarrhea. I have no idea what that is indicative of?? I have taken kelp before but have never taking any other type of iodine.

Ef4c5b09fdccf73be575d3a0c267fdd9

(2539)

on December 05, 2011
at 08:44 PM

Interesting reaction to the HCL... How much were you taking? I would definitely recommend trying some Iosol. Start with 1 drop, 3 weeks later try 2 drops, then wait another 3 weeks and try 3, etc etc. Work your way up to 5 drops. It's helped me the most out of any supplement next to mag and D. It will raise your TSH intially, but then lower it again, and for me, brought it to the lowest it has ever been.

1
77877f762c40637911396daa19b53094

(78467)

on December 05, 2011
at 05:55 PM

How often are you eating starch? Do you only seem to need it before your exercise or sport or are you eating it with all meals?

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on December 05, 2011
at 08:21 PM

I eat it with all my meals.

77877f762c40637911396daa19b53094

(78467)

on January 01, 2012
at 08:25 AM

Unless you are playing a sport after every meal the I see no reason to eat starch at every meal

1
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on December 05, 2011
at 12:20 AM

I agree with rdizzle. Probiotics, particularly kefir--either dairy or water--not only encourage the good gut flora, but are believed to kill off the bad ones. That's why you have to start with very small daily amounts and work up gradually in order to avoid a "kill-off flu."

0
Fa4597a6ede2335de905507e6950130a

on November 20, 2012
at 09:25 PM

That's so weird, I LOVE winter squash, but it gives me big, painful, cystic acne and canned pumpkin makes me gassy. =( Carrots on the other hand make me feel wonderful.

0
7bf306ada57db47547e9da39a415edf6

(11214)

on November 20, 2012
at 04:46 PM

Raw carrot. The fiber is anti-microbial and actually helps combat bacteria. This is the one piece of advice that Ray Peat has that actually worked in my life. In fact, it worked so well that I just buy like one carrot and snap off pieces throughout the week, basically using it like a medicine, because too much at once makes me a little uncomfortable.

0
9492d03a0785930bc6768d93405d004e

(40)

on November 20, 2012
at 04:42 PM

I have SIBO and do just fine with winter squashes--butternut, spaghetti, etc. They aren't as carb dense as root veggies, but I can tell they're better for my tummy than a sweet potato. Also, they're delicious! Try searching for articles on how to eat a GAPS/SCD diet without going too low-carb.

Also, although coconut is really mostly fat, it does have some carbs and I find a spoonful of coconut butter really helps if I'm feeling low energy.

p.s. a lot of people here recommended rice, which I find bothers me, but actually lentils treat me pretty well. Especially if they're sprouted, they're a delicious source of carbs and some protein that might work for you. They're also considered GAPS-legal I think, because of the type of carbohydrates they have.

0
Fa4597a6ede2335de905507e6950130a

on November 20, 2012
at 02:30 AM

Did you ever find a solution to this? My symptoms are the same as yours.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!