SIBO Made Simple: 90 Healing Recipes and Practical Strategies to Rebalance Your Gut for Good

by Phoebe Lapine

Overview

If you’re one of the 25 to 45 million Americans living with IBS, finding an accurate diagnosis, treatment, and ultimately good health can feel like an impossible mystery. SIBO Made Simple brings you answers.
 
Small Intestinal Bacterial Overgrowth (SIBO) is a common cause of unwanted bloating, abdominal pain, weight fluctuations, and GI distress. In this guide for achieving long-term healing, health advocate, chef, and SIBO sufferer Phoebe Lapine covers everything you need to know about SIBO and how to thrive in spite of it.
 
Lapine answers all your questions, from what SIBO is (and what it isn’t) to related conditions (Hashimoto’s thyroiditis, Celiac disease, and more) to practical strategies for on-going prevention.
 
With expert medical advice from dozens of top SIBO practitioners, SIBO Made Simple provides resources for all phases of treatment, offering a clear culinary road map that can be customized to fit a large variety of gut-healing diets, such as the Bi-Phasic Diet, GAPS, SCD, SIBO Specific Food Guide, and more.
 
With 90 delicious, easy, low FODMAP recipes that make a notoriously tough diet doable and delicious, SIBO Made Simple is a one-of-a-kind toolkit for learning about your condition and tailoring your diet toward healing. Every recipe adds anti-inflammatory ammunition to your diet, while offering suggestions for how to add problematic ingredients back in as you diversify your plate.
 
Getting healthy and feeling great doesn't have to be punitive. SIBO Made Simple offers a clear path forward, from someone who's been there.

Product Details

ISBN-13:	9780306846151
Publisher:	Hachette Books
Publication date:	01/12/2021
Sold by:	Hachette Digital, Inc.
Format:	eBook
Sales rank:	916,679
File size:	17 MB
Note:	This product may take a few minutes to download.

About the Author

Phoebe Lapine is a writer, gluten-free chef, culinary instructor, recipe developer, wellness blogger, Hashimoto's advocate and speaker, born and raised in New York City, where she continues to live and eat.

Table of Contents

Foreword Dr. Will Cole ix

Introduction 1

Part 1 SIBO 101

1 SIBO Basics: Symptoms, Root Causes, and Testing

Your Digestive System Cast of Characters (in Order of Appearance) 12

"Sorry, I Don't Speak SIBO": A List of Essential Terms 13

Gl, Interrupted: Getting to the Bottom of Your IBS Symptoms 15

Playing Gut Detective: Uncovering Your Root Causes and Risk Factors 17

Testing Options St How to Interpret Your Results 24

Yeast Is Also a Beast: The SIBO-Candida Connection 30

The Thyroid Thread & What Women Need to Know About SIBO 33

The SIBO Amigo Digest: 10 Investigation Rules of Thumb 36

2 Clearing Your Critters: Medications, Natural Treatments, and Integrative Therapies

The "Kill Phase": A Three-Directional Road Map 41

Managing Symptoms and Side Effects: Inside Your SIBO Medicine Cabinet 47

Probiotic and Prebiotic Protocols: A Management Misnomer 58

Structural Treatments: Bodywork Techniques to Give Your Intestines a Boost 62

Getting Your Head in the Game: Strategies to Manage Stress and Anxiety 65

Getting Dirty: Rules of Greater Gut Health 68

The SIBO Amigo Digest: 10 Treatment Rules of Thumb 71

3 The Diet Plan SIBO Food Rules and Lifestyle Changes to Live By

The SIBO Diet Menu of Options 75

FODMAP WTF: Why Live Life Without Fermentable Carbs? 79

Identifying Allergens: Elimination Diet 101 85

Feast or Famine: How to Make Your Treatment and Diet Work in Tandem 89

Onward: Reintroduction St Retraining Your Digestive System 91

The Hurdles of Histamine 95

Fearing Food St Disordered Eating in the Face of SIBO 99

Beyond Diet: SIBO Lifestyle Changes That Last 101

The SIBO Amigo Digest: 10 Diet Rules of Thumb 109

Part 2 Putting Your Sibo Diet Into Practice

4 Get Cooking Stocking Your Kitchen, Medicine Cabinet

How to Use the Recipes in This Book 115

Healthy Hedonism and Hero Ingredients 117

Low-FODMAP Cooking 101 127

Meal Prep Like a Pro 131

Eating Out on a SIBO Diet 133

The SIBO Amigo Digest: 10Cooking Rules of Thumb 135

5 The Recipes Really Delicious Dishes for Every Stage of Your SIBO Journey

Foundational Dishes: Sauces, Snacks, Drinks & Condiments 139

Salads & Veggie Sides 169

Careful Carbs 191

Soups & Stews 215

The Main Event: Poultry, Meat St Seafood Entrees 239

Batch-Cooking Meal Plans St Menus 285

Appendices 292

Recipe Index 292

Recipe Dietary Restriction Key 294

Dietary Restriction Food Lists 295

Added Sugar Ingredient List Cheatsheet 298

Elimination Diet Reintroduction Worksheet 299

Symptom and Activity Tracker Worksheet 300

An Abbreviated List of SIBO-Concurrent Diseases and Conditions 302

Resources 303

Acknowledgments 305

Bibliography 307

Index 317

Editorial Reviews

"[T]he book you are now holding is a priceless, practical road map for all your SIBO questions. Finally, SIBO Made Simple."—Dr. Will Cole, bestselling author of The Inflammation Spectrum

"Phoebe Lapine has fully delivered. Chock full of science forward and understandable information, Phoebe has provided everything you need to know about SIBO, feeding your gut properly, and optimizing your health. Not only is it needed, but it's crucial in how we move the needle forward in effective and sustainable healthcare."—Dr. Michael Ruscio, clinical researcher, bestselling author of Healthy Gut, Healthy You

"Finally! A comprehensive and easy to read manifesto for anyone struggling to understand SIBO and trying to figure out what to do about it.
This amazing book by Phoebe Lapine offers simple explanations, instructions and a great nutrition and recipe section to help you repair your gut and get your symptoms under control once and for all. If you have any chronic gut symptoms, this book is for you!"—Susan S. Blum MD, MPH, author of The Immune System Recovery Plan and Healing Arthritis

"If you've been recently diagnosed with or have been struggling with SIBO for years, this book will simplify your understanding and your life. With delicious, exciting, and no hassle recipes, Phoebe will have you enjoying food while you work to heal your gut for good. As a doctor, I appreciate that she has created a comprehensive guide to end the overwhelm and give patients the tools to take action, which is why I am making this my new go-to patient resource for those struggling with SIBO."—Dr. Jolene Brighten, bestselling author of Beyond the Pill

Praise for Phoebe Lapine:


"Making good food and lifestyle choices is the best medicine for curing what ails us. For those suffering from autoimmune or other chronic health problems, The Wellness Project is an invaluable look at how one woman learned to apply best health practices and still enjoy all that makes life sweet."——Terry Wahls, MD, author of The Wahls Protocol

"The Wellness Project is a smart, funny, and incredibly helpful guide to the complexities of not just what makes us sick, but what makes us well."——Robynne Chutkan, MD, FASGE, author of The Microbiome Solution

"Whether you're looking for support as you take an honest inventory of your health or are seeking inspiration for long-lasting changes, Phoebe has been there and done that and shares it all."——Julia Turshen, bestselling author

"Like so many people with chronic conditions, Phoebe discovered that true healing begins with food. [S]he illustrates that our wellness is made up of so much more—the products we use, our daily movements, and how we tame stress out in the world."——Robin Berzin, MD, CEO and founder of Parsley Health

"If you're struggling to figure out why you're not feeling like you should, and are overwhelmed by all the wellness information online, then start your journey with The Wellness Project. You'll not only learn so much valuable information, but you'll learn a lot about yourself and your potential for feeling good again."——Alissa Vitti, functional nutritionist and author of WomanCode

From the Publisher