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Small Intestinal Bacterial Overgrowth (SIBO) is often treated with antibiotics, restrictive diets and supplements designed to kill unwanted bacteria. But what if the bacterial overgrowth is actually a symptom of a deeper problem? Dr. Garrett Smith, also known as the Nutrition Detective, presents research connecting SIBO to liver dysfunction, impaired bile flow, vitamin A and copper (and nickel) toxicity, and mineral deficiencies. His approach focuses on addressing these underlying problems to support long-term gut health. And yes, SIBO resolves itself when the actual root cause is addressed!
What Really Causes SIBO?
SIBO occurs when excessive bacteria populate the small intestine, potentially causing bloating, gas, abdominal discomfort, diarrhea, constipation and nutrient malabsorption.
While conventional treatments often focus on eliminating bacteria, Dr. Smith emphasizes the importance of understanding why bacterial overgrowth developed in the first place.
The Root Cause of SIBO: Liver Health
His primary explanation involves cholestasis, liver injury and impaired bile flow.
Bile is produced by the liver and released into the small intestine, where it helps digest fats and regulate bacterial populations. Bile acids have antimicrobial properties that help prevent certain bacteria from multiplying excessively.
When cholestasis interferes with normal bile movement, the intestinal environment changes, potentially allowing unwanted bacteria to proliferate.
In a study titled Unconjugated Serum Bile Acids as a Marker of Small Intestinal Bacterial Overgrowth, researchers found elevated blood concentrations of unconjugated bile acids in eight of ten patients with confirmed SIBO, compared with none of the control subjects.
Unconjugated bile acids provide evidence of a proliferation of certain bacteria (that remove glycine or taurine from bile acids); excess unconjugated bile acids irritate the intestinal lining and contribute to diarrhea.
Impaired bile flow and disrupted bile acid metabolism contribute to bacterial overgrowth, creating a vicious cycle in which certain bacteria remove glycine and taurine from bile acids, increasing deconjugation and potentially further disrupting bile’s antimicrobial activity and allowing bacterial overgrowth to persist.
Excessive bile acid deconjugation impairs fat digestion and contributes to bloating. The bloating is caused by bacterial fermentation, altered fat digestion and the underlying bacterial overgrowth.
The Vicious Cycle Between Toxic Bile and Gut Bacteria
According to Smith’s toxic bile theory, liver dysfunction and bacterial overgrowth can perpetuate one another.
The process involves several interconnected changes:
- Liver injury and cholestasis interfere with normal bile production, composition or delivery.
- Changes in intestinal bile acids allow certain bacterial populations to expand.
- These bacteria alter bile acids, converting primary bile acids into secondary forms and changing their chemical composition.
- Modified bile acids are reabsorbed through enterohepatic circulation and returned to the liver.
- The resulting changes in bile metabolism can further contribute to liver dysfunction and intestinal inflammation.
Research on Liver Damage in Human Small Intestinal Bacterial Overgrowth investigated relationships between SIBO, liver abnormalities and intestinal permeability.
The researchers observed that intestinal permeability and liver enzyme abnormalities normalized after SIBO was eradicated.
Vitamin A Toxicity and Intestinal Damage
Smith identifies vitamin A toxicity as an important contributor to liver dysfunction, altered bile composition and intestinal permeability.
Vitamin A accumulates primarily in the liver. Excessive accumulation can cause liver injury, while abnormal vitamin A metabolism has also been observed in fatty liver disease.
Vitamin A toxicity contributes to intestinal damage through retinoic acid, a biologically active vitamin A metabolite.
One particularly interesting study, Retinoic Acid Suppresses Intestinal Mucus Production and Exacerbates Experimental Enterocolitis, demonstrated that retinoic acid suppressed protective intestinal mucus production in zebrafish larvae.
The researchers also observed increased susceptibility to experimentally induced intestinal inflammation.
This matters because the intestinal mucus layer protects the intestinal lining from bacteria, digestive substances and inflammatory compounds.
Smith proposes that excessive retinoic acid exposure weakens this protective barrier, contributing to intestinal permeability, inflammation and microbiome disturbances.
Other experimental research has demonstrated that retinoic acid influences intestinal barrier integrity and alters gut microbial populations.
Action Item #1) Smith’s recommendation is to reduce vitamin A exposure to help protect the liver and intestinal lining, creating better conditions for SIBO recovery.
Copper Toxicity and Bacterial Overgrowth
Copper is another major component of Smith’s explanation.
Excessive copper accumulation damages the liver and contributes to oxidative stress.
Copper metabolism is closely connected to bile because biliary excretion is an important pathway through which the body eliminates excess copper.
When bile flow is impaired, copper accumulates in the liver.
Smith also discusses research connecting excessive copper exposure with changes in intestinal bacteria, increased intestinal permeability and altered microbial resistance to antibiotics.
He proposes that copper toxicity contributes to SIBO through several mechanisms:
- Liver damage and impaired bile function.
- Changes in the intestinal microbiome.
- Increased intestinal permeability.
- Interference with mineral balance, particularly zinc.
Action Item #2) His approach therefore emphasizes reducing excessive copper exposure while restoring healthier mineral balance.
Iron Overload and Elevated Ferritin
Smith also connects excess iron and elevated ferritin with liver injury and cholestasis.
Iron overload can contribute to oxidative damage in liver tissue. Because the liver plays such an important role in bile production and metabolism, chronic liver injury can indirectly influence intestinal health.
However, elevated ferritin does not always indicate iron overload. Ferritin also increases with inflammation, infection and liver disease.
Action Item #3) Get iron levels evaluated by Dr. Smith’s practitioner, Kelsey Kenney, who understands iron ranges correctly. Smith considers iron status another important part of evaluating the broader liver–gut relationship.
Zinc Deficiency: An Important Barrier to Healing
Zinc receives particular attention in Smith’s discussion because of its role in maintaining intestinal barrier integrity.
Zinc supports:
- Repair and regeneration of intestinal epithelial cells.
- Maintenance of intestinal tight junctions.
- Immune function and microbial balance.
- Protection against increased intestinal permeability.
Research titled The Role of Zinc Deficiency in Alcohol-Induced Intestinal Barrier Dysfunction examined how inadequate zinc contributes to intestinal barrier damage.
Smith also discusses experimental research showing that zinc can protect against increased intestinal permeability associated with liver injury.
He emphasizes adequate dietary protein, particularly animal protein, because it supplies zinc and amino acids necessary for tissue repair.
In his view, correcting zinc deficiency helps create the conditions necessary for the intestinal lining to recover.
Action Item #4) Consider zinc testing with Kelsey. Read more about how to supplement with zinc here.
Selenium, Protein and Other Mineral Deficiencies
Beyond zinc, Smith discusses selenium, magnesium and potassium as important contributors to intestinal and metabolic health.
Selenium supports antioxidant defense systems, including enzymes that protect tissues from oxidative damage.
Inadequate selenium status can compromise antioxidant protection and immune function.
Smith also connects chronic pancreatic dysfunction, poor digestion and zinc deficiency with increased SIBO risk.
Adequate protein is another priority because intestinal tissue requires amino acids for maintenance and repair.
His broader approach emphasizes restoring nutritional balance rather than focusing exclusively on antimicrobial treatments.
Action Item #5) One by one, add in selenium, magnesium and potassium. (Make sure each of them agrees with you by adding them in one at a time.)
How Dr. Smith Recommends Healing SIBO
Smith’s approach focuses on changing the internal environment that allows bacterial overgrowth to persist.
1. Reduce excessive vitamin A (here’s how) and copper exposure. His dietary approach emphasizes limiting foods and supplements he considers major sources of these substances, with the goal of reducing the burden on the liver.
2. Support liver recovery and normal bile function. Smith believes that healthier bile composition and delivery help restore the intestine’s natural ability to regulate bacterial populations.
3. Correct zinc deficiency. Adequate zinc supports intestinal barrier repair, immune function and normal tissue maintenance.
4. Address selenium and other mineral imbalances. Smith considers appropriate mineral status essential for liver health and intestinal recovery.
5. Consume adequate protein. Sufficient animal protein supplies the amino acids and minerals required for tissue repair and normal digestive function. (I eat about ⅓ pound of meat three times daily. For those who weigh more than 115 pounds, that amount should be higher. Generally, the more you weigh, the more protein you need.)
6. Address underlying digestive dysfunction. Pancreatic problems, poor digestion and nutrient deficiencies can contribute to an intestinal environment that favors bacterial overgrowth. Very gradually reduce sources of nickel for gut healing.
7. Avoid relying exclusively on antibiotics and restrictive diets. Although antibiotics can reduce bacterial populations, Smith argues that SIBO frequently returns when underlying liver, bile and nutritional problems remain unresolved.
His overall objective is to improve the intestinal environment so that bacterial populations can normalize naturally.
Conclusion: How to Heal by Addressing the Liver
Dr. Garrett Smith presents SIBO as more than a bacterial problem. His toxic bile theory connects bacterial overgrowth with cholestasis, liver injury, vitamin A, copper and nickel toxicity, intestinal permeability and mineral deficiencies.
Rather than concentrating exclusively on eliminating bacteria, his approach emphasizes improving liver health, restoring normal bile function, reducing excessive toxic exposures and providing the nutrients necessary for intestinal repair.
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Susan Finney says
Bravo! A beautiful blog article! One to print and save!
zuscrab says
Great summary Megan. Thanks for digesting so much information for us!
Erica says
I’m so happy to have found this post. I have come to the same conclusion and am preparing to start … Do you have any thoughts on how to make this work successfully? Thank you Megan 🙂
Erica says
I have to apologize, I wrote this comment before reading your diet post! Thank you for sharing this information; you have no idea how incredibly helpful it is!
Judith says
Thank you Again Megan! I love that you did this research and fused it. I have not come across something like this in my research.
Judith
Wilda says
A lot of great information however in my recent self education, since I am not a doctor either, I have learned that if one has SIBO they should NOT eat anything fermented since their gut is already a fermenting ground to begin with. One physician I listened to recently advised against even a probiotic in the first 30 days of changing ones diet because some actually have worse symptoms when eating fermented foods or taking a probiotic. I was one that had worse symptoms and stopped taking the probiotic only to begin feeling better and never thought that was possible. The physician states that sometimes the over growth of one strain of the good bacterium can cause trouble too. Who knew!
Megan Stevens says
Hi Wilda, these are the two that are still recommended and safe, even with the SIBO issues you mention: Prescript Assist and Saccharomyces Boulardii. I agree with you that it is a real paradigm shift to stay away from probiotics altogether when we’ve been told by so many sources how important they are.
Laura DuPre' says
Do you know what diet works best to heal candida? I read that going the Body Ecology route doesn’t address the underlying problem which is Leaky Gut, BUT, foods on the GAPS diet, which as you know , is meant to heal the gut, also have sugars and I’m concerned they will feed the yeast. Your thoughts?
Megan Stevens says
Hi Laura, I have done GAPS but with no honey and only lower-sugar fruits: honeydew, Granny Smith apples, and berries, in moderation. No dried fruit. Huge emphasis on the soups and broths. My updated answer is that a low vitamin A version of this, that’s also low copper, will bring about long term results. Candida requires trace amounts of copper for growth and survival. Both vitamin A and nickel contribute to leaky gut. This might be a good article with which to start.
Loriel Adams says
It seriously is amazing how food can heal.
Beth says
There is a much easier and more reliable method to making mayo, aioli etc I have outlined it here….. I am paleo and have a 40 year history of healthy eating. 🙂
Megan Stevens says
Hi Beth, People on the GAPS Diet cannot eat prepared mustard or red wine vinegar; and many of us are sensitive to lemon juice.
Anni says
Holy cow. So much information.
I am a true believer that food can heal (or harm).
Marcee says
Hi Megan,
Your site and work looks incredible. I am a WAF girl, still trying to implement everything. We do broth, dairy and water kefir, Kombucha, and sourdough bread. I sprout all our grains, and I’m still trying to figure out cultured veggies. I’m currently dealing with a 6 year old who is clearly having some kind of persistent skin reaction to something. I have done the 30 day Paleo version elimination thing with her father, suspecting gut issues, a year ago, but it is another thing to do it with a child!! Pretty quickly after we took her off of dairy and gluten, she started having regular, smooth bowel movements for the first time in her life. But the skin is another issue. Anytime she scratches she gets these big welts…anyway, I wasn’t commenting to tell you all about her, sorry, it’s just first in my mind. My question has to do with digestive enzymes in general. I’m 5 months pregnant and experiencing indigestion and my midwife recommended I go on some. I’m fine with doing that in the short term, but I’d like to have a better idea of WHY I’m not producing them in the first place, or where is the breakdown in my system so I can fix it. And I’d never heard of digestive enzymes until the midwife mentioned them, a few google searches, and then today from you. You know how if someone googled something about “saturated fat” they’d likely get a lot of dead wrong stuff? Yeah, I’m not finding the right experts or resources…
Megan Stevens says
Hi Marcee, hopefully I can offer a bit of help! 🙂 Your daughter’s symptoms are indicative of what you’re seeing in yourself. If it’s any comfort, so many of us have figured out our own gut issues when our kids are born with skin and allergy issues. I’d point you to liver healing for gut healing: https://eatbeautiful.net/vitamin-a-detox-diet-free-printable-food-lists-avoid-eat-toxicity/
Anna @Green Talk says
That was amazing. Thanks for breaking it down.
shani8 says
Love this post!
So helpful 🙂 I was wondering your view on maple syrup, cacao and also herbal teas allowed ? Thank you!!
Megan Stevens says
Hi Shani, Thank you! Maple syrup can feed pathogens and is hard on the cells lining the gut, so is not ideal. Not ideal for blood sugar levels either, hypoglycemia. Cacao contains nickel, copper and caffeine, and is tough on the gut lining. Herbal teas can be helpful: mint or ginger.
Sara says
Is sauerkraut a FODMAP? I know sauerkraut is encouraged during the GAPS Intro and beyond. I’ve been trying to follow GAPs but haven’t made the progress I had hoped for so now I am going to try to combine GAPS/FODMAPs. So…should I keep the sauerkraut or cut it out?
Megan Stevens says
I would eliminate all fermented foods for now.
Megan Stevens says
Sara, updated insights here.
Sara says
Thank you so much, Megan! I really appreciate your advice. 🙂
Megan Stevens says
🙂 You’re welcome!
David says
Hi Megan,
Great info. Thanks for posting. I just wanted to point out that coconut products (cream and milk) have been added to the low fodmap list. There has been a lot of discussion about this, but it seems in the end we are able to eat them if you are following both the GAPS diet and the low fodmap.
David
Lisa says
Hi Megan,
I’m so glad I found your blog/site – great synthesis of information, so thank you!
I have two questions (ok, maybe two groupings of questions). One is whether to implement the low-FODMAP / GAPS diet while pregnant. Is it safe to do so? Any suggestions for how to do so well? I recognize you’re not a doctor, but based what I’ve read, I trust your advice as much if not more than an MD’s. My wife likely has SIBO and was going to wait until after pregnancy to treat it, but the bloating is really uncomfortable now that there’s competition for internal space (she’s actually pregnant with twins). My second question is more tactical. If we do implement a low-FODMAP / GAPS diet, what guide do we use? I’m guessing I buy the GAPS book and apply the low-FODMAP filter, but want to make sure I’m not missing something. I read this blog as well as your GAPS introduction post… is there another post I should check out?
Thank you!!!
Lisa
Megan Stevens says
Hi Lisa,
Updated answer: We now know that diets like GAPS cause vitamin A toxicity. A diet slightly reduced in vitamin A is appropriate for pregnancy, and then a full detox can be done after weaning which resolves all GI issues, addressing the root cause.
Lisa says
Hi again – I also just saw that you have a book (still exploring your site, sorry) so would include that question around what to follow for low-FODMAP GAPS implementation guide. Thanks.
Megan Stevens says
Lisa, can you clarify? Sorry, I’m not sure if that’s a question or a comment. 😉 Thanks!
Lisa says
Megan – a belated response that this was a comment, and a big thank you for your reply to my other post that was a question!!
Sacha says
Hi Megan,
I really enjoyed reading this post and about your own healing journey. All the best,
Sacha
Megan Stevens says
Hi Sacha, thank you and blessings.
Kristie M says
Hi Megan! My name is Kristie and I blog about healing diets also. I was diagnosed with SIBO a while back and have been working on digestion for a long while. So far, I haven’t given up white jasmine rice because it is low in fermentation potential and I felt I needed the carbs. Fermentation potential is basically a formula to figure out what carbs will be digested quickly and not leave fiber around to feed the bad bacteria (coined by Norm Robillard). I am open to changing our diet more, but so far feel the best the way I eat now. I have struggled with fermented foods and broths in the past, so I have to be careful. One other thing-this list from a famous SIBO doctor lists cabbage as an okay food (in the right amounts). I was thinking of trying cabbage soon but haven’t yet. Thank you for this wonderful article!!
Megan Stevens says
Hi Kristie! Thank you for your comment and input. I am familiar with the work you speak of, by Norm Robillard, and have written about it, briefly. My mom used his approach; I have read his book; and I think his insights can be helpful with that approach.
Esh says
hi megan how long must you stay on this diet for it to actually work??
Megan Stevens says
Hi Esh, it varies considerably depending on the individual. Healing is definitely a process, which is why I emphasize contentment and learning to genuinely love the food your healing diet offers. It can take adults many years to fully heal, but progress along the way can be immediate and then continue intermittently with new improvements incrementally. SIBO can certainly resolve within a year.
kristina says
Thank you for this info! I’m currently on day 7 of the Sibo Specific Diet, which combines SCD and Low Fodmap. I was 4 weeks into the Gaps Intro when my Naturopath changed up my routine to remain on the stage 1 and continue with the SIBO Specific Diet. The reason for my writing is that I noticed Vinegar in an avoid list – however the FODMAP list has it as low-legal. Thank you again for taking the time to research all of this to easily provide to all us confused beginners. I’ll be following. 🙂 Merry Christmas!
Megan Stevens says
Most vinegar must be avoided on the GAPS Diet. But ACV is okay, which is why it may be listed among the Yes foods. I hope that helps to clarify. Blessings in your process, Kristina. Thanks for writing. Merry Christmas, too!
Joy Gardner says
Hi Megan,
I have been having a problem with bloating, gas in stomach, but not releasing it, and inconsistent BM’s.
I have eliminated gluten, dairy, and eat a fairly restrictive diet with a focus on animal protein and vegetables. I do eat white rice and potatoes.
I was thinking of trying Betaine HCL and possibly Probiotic. I am curious how these affected your bladder at all? I have Interstitial Cystitis and notice that my flares and stomach issues sometimes coincide.
I am looking for the right combo to help with my digestion and be gentle on my bladder as well.
In the past, I have had IC a long time, with some remissions, I have never notice issues with gluten. In fact whole grain breads have always help me with regularity.
The last couple of years have been a mystery on why I flare so often and the sluggishness in my intestines.
Thanks for any info,
Joy
Megan Stevens says
Hi Joy, You can look on my Consulting page if you want to Zoom or talk via phone. Your questions are too involved to answer here. 🙂
Joy Gardner says
Ok. I will set up a consultation. I live in Eugene also. Would we meet in person?
Megan Stevens says
Yes, that would be great. 🙂 I meet with in-town clients on Saturday mornings at our shop in the Whiteaker. You can email me at eatbeautiful.net@gmail.com and we can find the right date for you. I’ll look forward to meeting in person. 🙂
Joy Gardner says
I just emailed you and paid via pay pal. I look forward to hearing from you:)
Megan Stevens says
Looking forward to meeting. 🙂
Sunny says
Hey Megan,
If someone is working through GAPS intro, would they still find healing if they waited until they are in full GAPS to do a low FODMAP protocol? Or would they need to start completely over and do a low FODMAP GAPS intro? Does that makes sense? It would for sure be much easier and less unpleasant to do low FODMAP on full GAPS!
Thank you,
Sunny
Megan Stevens says
Older answer: Hi Sunny, ultimately do what works for you. It’s true that GAPS Intro without onions or winter squash etc. is very limiting indeed. So yes, you could wait and eliminate those type veggies when you have a broader diet and other alternatives to turn to. Your diet may still be quite narrow when you eliminate high FODMAP foods on full GAPS, but you can at least at that time have foods like sausage/beef patties, which are very satisfying, even if you have to eat them often. Cheers and blessings. 🙂
Updated answer: Choose a low vitamin A, copper and nickel diet for healing.
Sunny says
Thanks, Megan! Got your ebook a couple days ago and am loving it! It has me so excited for all the things I’ll be able to make. Love that you unapologetically believe that food should taste delicious. I feel like it can be easy to get stuck in a sort of masochism around food with healing protocols and focus on all the “thou shalt nots.” Your perspective refreshed and encouraged me. Reminds me of some of the fascinating work that The Institute for the Psychology of Eating has been putting out. Your ideas definitely jive with theirs. Thanks again!
Megan Stevens says
Thank you, Sunny. That’s one of my favorite comments ever. 🙂 You’re welcome, too; so glad the ideas are helpful!!
Dreambigdeb says
Hi Megan, my husband has been struggling with sibo for several years. He finally has gotten to the point of seeing that the diet is absolutely necessary to heal his gut. It’s not easy! I am the cook in the family and have found this diet to be a real challenge, in part because there is so much contradictory information on yes & no foods. I had to be on the Candida diet (and still 80% on it) and found that to be so much less restrictive! Are you available for diet coaching?
Megan Stevens says
Hi and yes: http://eatbeautiful.net/consulting/ 🙂 You can email me if you’re interested. Blessings!
Agnes Machura says
Hi Megan,
A quick question: would psyllium husks be considered grains and hence avoided, or rather seeds and eaten in moderation?
Thanks,
Agnes
Megan says
Psyllium can be used for low vitamin A and low copper, but reduced and then eliminated for low nickel.
Kristine says
I think it’s okay to mix diets until you find a good protocol that works best for yourself or your child. That’s what I’m going to try to do for my sensory processing disorder and speech delayed 4 year old. Make a diet dedicated to him and try keeping pseudo grains since he has trouble eating anyways. But no sugar (except small amounts of honey), only sour fruits, young coconut kefir water, dairy kefir…
Arlis says
Since Saurkraut is high FODMAP, is the juice considered high FODMAP, and if so, what do you use instead of saurkraut juice during the GAPS intro phase?
Thank you!
Megan says
Original answer: Hi Arlis, thanks for the great question. As you may know, FODMAP foods affect everyone differently. So what causes one person bloating and fermentation may not be an issue for someone else … OR *in smaller quantities*. So one teaspoon of sauerkraut juice may not cause an issue. If it does, 1/2 a teaspoon or even less can be challenged. I have heard stories of people going down to the tiniest amount of a certain food and then building back up very slowly. Not all temperaments can stand this level of patience and discipline, but it’s an effective way to include and increase probiotics. Another option, if dairy is tolerated, is a tiny amount of fully cultured yogurt.
Updated answer: I no longer recommend the GAPS diet for healing of any kind. Instead, see this article and avoid fermented foods during the process.
Christina says
Hi Megan thank you for sharing all this very valuable information, it definitely brings me hope and inspiration. At the end of the of the article you mention a post about anti pathogenic herbs and how to rotate them can you please send me a link to that post? the post that is linked in the article is actually only on the gaps introduction diet… I went through it several times and did not find anything about the herbs. Thank you for all you do!!!
Megan says
Hi Christina, and you’re welcome! 🙂 I’m sorry, I’ll check that link and fix it! Here’s the link you need: https://eatbeautiful.net/how-to-heal-yeast-infections-and-treat-pathogen-overgrowth-part-2-candida-and-more/ Best wishes!
Mary says
Hi Megan, I noticed that my multivitamin contains inulin. Should I use a different brand or would the amount of inulin in a multivitamin be small enough to be safe?
Megan says
Hi Mary, I do think it’s ideal to eliminate all inulin. Bigger issue: Does the multi contain vitamin A or copper? If so, you may wish to get your key nutrients from separate supplements, as those compounds exacerbate SIBO.
Kala says
Hi Megan,
Thank you for this informative and personal post. So, what is the cure for SIBO if not a combination of GAPS and FODMAP? Also, why probiotics must be avoided if you have SIBO?
I am currently on AIP diet and wonder how you regard this diet compared to GAPS for autoimmune diseases? Why did you chose GAPS and not AIP in your personal health journey? I also have Hashimoto’s.
Megan says
Hi Kala, I responded to your question on another post on this topic, but I want to answer you here, too. In your shoes, I’d actually look at the low vitamin A diet, which is what finally helped me to overcome all my issues more completely. https://eatbeautiful.net/vitamin-a-detox-diet-free-printable-food-lists-avoid-eat-toxicity/ In regard to SIBO and probiotics, they can overpopulate in the wrong part of the gut and increase bloating, instead of help with recovery. There are a couple of very specific probiotics that will not do this.
Claire says
Hi there, I have just found your very interesting article… just what I was looking for but I still have a lot of questions ! I have Colitis and have tried the low fodmap diet. It helped a lot as long as I stayed on it 100%, which I definitely struggle to do. I would love to try the GAPS diet but find fats very hard to digest – including too much oil, avocado, boiled or scrambled eggs, cream… Is it possible to do the GAPS diet even if digesting fats is difficult? Thanks for all the info !
Megan says
Hi Claire, yes, it is. Since I wrote this article, I have since found that the high vitamin A content included in the GAPS diet is also hard on the body, in my opinion. So I think it’s better to do a low vitamin A version of the diet. This means avoiding foods like kale and winter squash, as well as the peel on foods like zucchini. Personally, I continue to write a lot of articles and recipes that are Low FODMAP, but I have found more long term help from a low vitamin A + low copper diet. The doctor I find the most helpful is Dr. Garrett Smith. I’m sharing just because I don’t want you to lose time on things that might cause more trouble. I think Dr. Smith’s process, especially if you choose to work with him, is more direct and accurate than GAPS. Here’s his website if you’re interested: https://nutritiondetective.com/ Either way, so glad you found Low FODMAP, so glad you’re not pushing high fat when your body is telling you not to, and best wishes!
Claire says
Hi Megan ! Thanks so much for your reply. Really appreciate it. A couple more questions – would you still recommend beef stock for leaky gut and does it have a high vitamin A content ? I’ll definitely look up that website, thank you !
Megan says
Yes, meat stocks are my favorite, and made from beef, definitely a good choice when it’s grass-finished. Very low vitamin A. Here’s one stock recipe option that’s extra easy and fast, made from ground beef: https://eatbeautiful.net/meat-stock-recipe-from-ground-beef/ My pleasure, best wishes!
Claire says
Thanks so much Megan ! I have one more question. I’ve noticed some stuff settling at the bottom of the jars of stock. Is this the remaining impurities that weren’t removed during cooking ? Or is it safe to eat ? Your help is much appreciated.
Megan says
Happy to help. Typically, impurities will rise to the top, not sink. More likely, you’re just seeing solids that are fine to consume.