Keeping SIBO at Bay: the Migrating Motor Complex
Small Intestinal Bacterial Overgrowth (SIBO) is a condition characterized by an overgrowth of bacteria in the small intestine, leading to a range of unwanted symptoms like constipation, diarrhoea, gas and bloating. Understanding the role of the Migrating Motor Complex (MMC) in SIBO can shed light on the underlying mechanisms and offer insights into prevention and management strategies for this condition.
We have effective herbal and nutrient therapies in reducing the levels of overgrown bacteria in the small intestine, but if the underlying causes of why SIBO occurred in the first place are not addressed, then relapse will occur.
Meet your Migrating Motor Complex:
One of the major causes of SIBO is slow digestive or gastric motility. Gastric motility refers to the movement of food, bacteria and toxins through the GI tract and out of the body as stool. Often, when we have slow motility, there can be problems with the Migrating Motor Complex (MMC). Not supporting the MMC is a major reason that SIBO recurs.
The MMC is a cyclical pattern of contractions that occurs during the fasting state, between meals and during sleep. Its primary function is to facilitate movement and clearance of residual food particles, debris, and bacteria from the small intestine. This sweeping action prevents the accumulation of bacteria in the small intestine and maintains a healthy gut environment
In individuals with SIBO, the MMC can become compromised, leading to bacterial overgrowth. When the MMC fails to function properly, it results in inadequate clearance of bacteria from the small intestine. This allows the bacteria to proliferate, leading to an imbalance in the gut microbiota and the production of excessive gas.
So what makes the MMC dysfunctional in the first place?
Several factors can disrupt the MMC and contribute to SIBO development. These include conditions such as intestinal dysmotility, structural abnormalities in the gut, certain medications (such as proton pump inhibitors), and underlying health conditions like diabetes or hypothyroidism. These factors can slow down or inhibit the coordinated contractions of the MMC, promoting the growth of bacteria in the small intestine.
Strategies to support your MMC back to healthy function:
- Lower Your Stress Levels:
Scientific research indicates that stress can disrupt the digestive process. It can either slow down digestion, resulting in constipation and a sluggish Migrating Motor Complex (MMC), or speed it up, leading to looser stools without a complete sweep-out of the small intestine. Moreover, psychological stress can impair the MMC's function and increase the risk of complications such as bacterial overgrowth. To combat stress and support gut health, consider incorporating relaxation techniques like meditation, deep breathing, or yoga into your daily routine. These ancient practices help reduce circulating cortisol levels, the stress hormone that, when excessively present, can compromise the gut lining, causing issues like leaky gut. - Avoid Frequent Snacking:
The MMC cycle is activated when the stomach is empty and naturally occurs every 90-120 minutes. It takes approximately 1 hour and 45 minutes for the MMC to go through its four phases. However, consuming food interrupts this process. To give your MMC the best opportunity to perform its housekeeping duties, it's recommended to wait at least 3 hours and 45 minutes between meals, without snacking in between. Adults, excluding pregnant individuals, are advised to follow this guideline. If you experience hunger between meals, focus on making each meal nutritionally satisfying. Ensure you include an adequate amount of fat, protein, and fibre-containing vegetables to keep you feeling full and satisfied throughout the day. - Implement an Overnight Fast:
A minimum 12-hour fast overnight allows the digestive system to rest from constant digestion and processing of food. This uninterrupted period enables the MMC to work more effectively. To practice an overnight fast, finish your last meal by 7 pm or 8 pm, and refrain from eating while you sleep. Break your fast the next morning around 7 am or 8 am, ensuring a full 12-hour period without food intake. Apart from supporting the MMC, overnight fasting can help you become more attuned to your hunger cues and differentiate between true hunger and habitual eating patterns. Additionally, fasting has been associated with various health benefits, such as improved heart health, metabolic balance, and reduced cancer recurrence. - Support Your Vagus Nerve:
The Vagus nerve, the longest cranial nerve, plays a role in regulating the MMC's functionality. It extends from the brain to various organs, including the lungs, heart, liver, gallbladder, and pancreas. Supporting the Vagus nerve has shown promising results in managing SIBO and IBS. Practices like deep breathing, meditation, yoga, and probiotic supplements can help activate and support the Vagus nerve. While you may not immediately feel the effects, these activities positively impact your cells and nerves. - Consider MMC-Supporting Supplements:
Several supplements, known as prokinetics, can aid in supporting the MMC. It is advisable to begin these supplements after completing SIBO treatment and continue for a minimum of six months under the guidance of a licensed healthcare provider. Some beneficial options include medicinal bitters, artichoke extract, acetyl-l-carnitine, ginger, and 5-HTP. Medicinal bitters stimulate the bile system and aid digestion, while artichoke supports liver/gallbladder flow. Acetyl-l-carnitine promotes healthy neurotransmitter balance and nerve signalling, and ginger modulates serotonin signalling and supports gastric emptying.
SIBO treatment should always occur under the guidance of a practitioner. Book in with our Natural Clinic Naturopath to say goodbye to your SIBO for good.