Dante Carrillo
Small intestinal bacterial overgrowth (SIBO) occurs when bacteria that usually grow in one part of the digestive tract, like the colon, start growing in the small intestine. The SIBO diet, SCD (specific carbohydrate diet), and low FODMAP diet are known to improve digestive health and reduce inflammation in the digestive tract. The Bi-phasic diet, a type of SIBO diet, restricts peanuts, but there is some confusion as to why this is the case. Some sources suggest that this is because peanuts have more soluble fiber than other nuts, such as almonds, which are allowed on the Bi-phasic diet. However, others claim that peanuts are low FODMAP and should be allowed on the diet.
| Characteristics | Values |
|---|---|
| Are peanuts allowed on the SIBO diet? | There is no clear consensus on whether peanuts are allowed on the SIBO diet. While some sources suggest that peanuts should be avoided on the bi-phasic diet, others mention that they are allowed in moderation. |
| Reason for avoidance | Peanuts are said to have more soluble fiber, which is a type of fermentable carbohydrate that SIBO bacteria feed on. |
| Alternative suggestions | Almonds, macadamia nuts, pecans, and other nuts in moderation are considered suitable alternatives while following the SIBO diet. |
| Other recommended diets | The SIBO diet, SCD (specific carbohydrate diet), and low FODMAP diets are often recommended to improve digestive health and reduce inflammation in the digestive tract. |
| Dietary restrictions | The SIBO diet typically involves eliminating FODMAP carbohydrates, including oligosaccharides, disaccharides, monosaccharides, and polyols. |
| Dietary recommendations | Recommended foods on the SIBO diet include vegetables such as broccoli, Brussels sprouts, carrots, cucumber, and leafy greens. |
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What You'll Learn
The Bi-phasic diet advises against eating peanuts
Small intestinal bacterial overgrowth (SIBO) occurs when bacteria that usually grow in one part of the digestive tract, like the colon, start growing in the small intestine. The Bi-phasic diet is one approach to treating SIBO, and it advises against eating peanuts.
The Bi-phasic diet is based on the SIBO-specific diet (SSD) developed by Alison Siebecker. While the SSD recommends limiting almonds, the Bi-phasic diet suggests the opposite, advising against peanut consumption. This discrepancy may be due to the higher soluble fibre content in peanuts compared to almonds. Soluble fibre is a type of fermentable carbohydrate that SIBO bacteria feed on, potentially exacerbating the condition.
Some people with SIBO use elimination diets, including the Bi-phasic diet, to identify connections between their food intake and SIBO symptoms. These diets aim to reduce or eliminate FODMAPs (fermentable carbohydrates some people cannot digest), such as fructose and lactose. Restrictive diets like these should be approached with caution and are typically recommended to be followed under the supervision of a registered dietitian or gastrointestinal specialist.
While the Bi-phasic diet advises against eating peanuts, other nuts like almonds, macadamia nuts, and pecans are allowed and can be consumed as snacks. Additionally, olives, bone broth, and roasted nuts are examples of SIBO-friendly snacks that can be enjoyed between meals. It is important to note that individual reactions to foods may vary, and a registered dietitian can help create a personalised diet plan.
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Peanuts have more soluble fibre than almonds
The bi-phasic diet is a specific diet plan that is often confused with the SIBO-specific diet (SSD). While the SSD allows peanuts and restricts almonds, the bi-phasic diet does the opposite. This is because peanuts have more soluble fibre than almonds, and soluble fibre is a type of fermentable carbohydrate that SIBO bacteria feed on.
Soluble fibre is one of the two types of dietary fibre, the other being insoluble fibre. Unlike other carbohydrates, fibre is not absorbed by the body and cannot be digested. Instead, it passes through our stomach, small intestine, and colon. Soluble fibre dissolves in water and can be broken down by digestive enzymes. It helps to lower cholesterol levels, regulate blood sugar, and support skeletal health by enhancing calcium absorption.
Peanuts are a good source of fibre, with around 2 grams per serving, and contain important nutrients like manganese, phosphorus, and amino acids. They also have high levels of antioxidants and have been linked to improved heart health.
Almonds, on the other hand, are high in oligos, which are a type of carbohydrate. While almonds are restricted on the SSD due to their high oligos content, they are allowed on the bi-phasic diet. This may be because some people have an overgrowth of bacteria that do not feed on oligos, or their bodies can handle them better, so oligos are not as much of a factor for them.
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Peanuts are low FODMAP
Small intestinal bacterial overgrowth (SIBO) occurs when bacteria that usually grow in one part of the digestive tract, such as the colon, start growing in the small intestine. While no specific diet is proven to treat SIBO, some people claim that limiting certain foods or changing eating patterns can prevent recurrence after treatment.
One such diet is the low-FODMAP diet, which is often used to treat irritable bowel syndrome (IBS). FODMAPs are found in a wide variety of foods, including fruits, vegetables, grains, cereals, nuts, legumes, lentils, dairy, and manufactured foods.
Peanuts are considered a low-FODMAP food. Monash University tested a 32-gram portion of peanuts and found them to be low in FODMAPs. Roasted and salted peanuts are also considered low FODMAP. Peanut butter is also low FODMAP, as long as it is natural and does not contain added sweeteners or other ingredients. Serving sizes of up to 32 peanuts or two tablespoons of peanut butter per day are considered safe for low-FODMAP dieters.
However, individual tolerance may vary, so it is important to introduce peanut butter into the diet in small amounts to ensure the body can tolerate it. Additionally, flavored or coated peanuts may contain high-FODMAP ingredients such as honey, onion powder, or garlic powder, so it is important to check the labels.
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Peanut oil and peanuts can be inflammatory
Small intestinal bacterial overgrowth (SIBO) occurs when bacteria that usually grow in one part of the digestive tract, such as the colon, start growing in the small intestine. While no specific diet is proven to treat SIBO, some people claim that limiting certain foods or changing eating patterns can prevent recurrence after treatment.
Some sources suggest that the bi-phasic diet, a diet intended for people with SIBO, restricts peanuts. However, it is unclear why this is the case, as peanuts are low in FODMAPs, which are associated with symptoms of irritable bowel syndrome (IBS). In fact, some people with SIBO follow an elimination diet, which involves temporarily avoiding certain foods and gradually reintroducing them to identify connections between the foods they eat and their SIBO symptoms.
Peanut oil and peanuts have been claimed by some to be inflammatory. However, studies have shown that peanuts and some peanut products like peanut butter are anti-inflammatory. Peanuts contain linoleic acid, an omega-6 fatty acid that has been shown to reduce inflammation. A 2016 study published in the American Journal of Clinical Nutrition examined over 5,000 participants and found that peanut intake was associated with lower markers of inflammation in the blood.
On the other hand, peanut oil is very high in pro-inflammatory omega-6 fatty acids and lacks omega-3s. The high amount of polyunsaturated fats in peanut oil, along with its use as a high-heat oil, makes it more prone to oxidation, which may increase the risk of certain diseases. However, it is important to note that peanut oil also has some health benefits, such as improving insulin sensitivity and blood sugar levels in people with diabetes. Additionally, some studies have shown that peanut oil has anti-inflammatory properties in the context of treating diabetes.
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A low-FODMAP diet should be done under supervision
Small intestinal bacterial overgrowth (SIBO) occurs when bacteria that usually grow in one part of the digestive tract, like the colon, start growing in the small intestine. While antibiotics are the first line of treatment for SIBO, some people may also be prescribed a liquid diet called an elemental diet.
Some people with SIBO use an elimination diet to look for connections between the foods they eat and their symptoms. A low-FODMAP diet is one such elimination diet. FODMAP is an acronym for a certain class of carbohydrates called fermentable short-chain carbohydrates, which are more difficult for people to digest. The low-FODMAP diet restricts these carbohydrates to relieve symptoms and give the digestive system a rest.
A low-FODMAP diet is very restrictive, and persons following it need to make sure they are still eating adequately. It is designed to be a temporary eating plan and should be done under the supervision of a registered dietitian or gastrointestinal specialist. This is especially important because the diet eliminates so many foods, and it is not meant for weight loss. In fact, for someone who is already underweight, losing more weight can be dangerous.
A low-FODMAP diet can be used as a short-term elimination diet to isolate the foods that are causing digestive problems. During the elimination phase, all high-FODMAP foods are avoided. This includes a list of specific fruits, vegetables, dairy products, and grains. The diet has three phases: elimination, reintroduction, and maintenance. After the elimination phase, which typically lasts two to six weeks, FODMAP 'challenges' are completed to identify which FODMAPs are tolerated and which trigger symptoms. This involves eating a food rich in only one FODMAP group daily for three days and monitoring symptoms.
The Monash FODMAP App provides a simple traffic light system to identify high (red), moderate (amber), and low (green) FODMAP foods. The app also includes a diary section to record how well different FODMAPs are tolerated.
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Frequently asked questions
It depends on the type of SIBO diet being followed. Some sources say that peanuts are inflammatory and should be avoided, while others say they are low-FODMAP and allowed. It is important to consult a doctor or dietitian to determine if peanuts are suitable for your specific SIBO diet.
SIBO, or Small Intestinal Bacterial Overgrowth, is a condition where there is an overabundance of unhealthy bacteria in the small intestine. A SIBO diet aims to improve digestive health and reduce inflammation in the digestive tract by reducing or eliminating FODMAP foods (fermentable carbohydrates that some people cannot digest).
Some foods that are generally allowed on a SIBO diet include vegetables such as broccoli, Brussels sprouts, carrots, cucumber, eggplant, green beans, leafy greens, radish, spaghetti squash, and summer squash. Bone broth, olives, and nuts are also SIBO-friendly snack options.
