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What Is SIBO? How Your Diet Can Help

What Is SIBO? How Your Diet Can Help

Are you experiencing excessive gas, abdominal pain, non-stop belly bloat, constipation, or diarrhea? If so, the little critters living in your gut could be to blame. Of course, several things could be causing you digestive discomfort, but one of the lesser-known culprits is known as SIBO — aka, Small Intestine Bacterial Overgrowth. 

Despite not being as infamous as leaky gut, celiac disease, or other GI conditions like acid reflux (yet), SIBO is beginning to pop up with all the new research coming out about gut health, gastroenterology, and the microbiome. 

If you’re new to the party, gut health has been linked to everything from chronic conditions and ailments to poor quality of life and even the diagnosis of life-threatening diseases. In other words, keeping your digestive tract in tip-top shape is of the utmost importance! 

Of course, this is much easier said than done, but don’t worry. Uprising Food is here to help.

In this post, we’re exploring the digestive tract to discover what SIBO is and how your diet might just be the solution to find relief. 

First, Let’s Talk a Bit About Gut Health 

Did you know that the gut is often referred to as the body’s second brain? Yep, it’s true — and when you have an unhealthy gut, it can take a major toll on your entire body in more ways than one. 

For this reason, good gut health has become a pretty buzzy topic over the last couple of years, especially in the realm of social media and in the blogosphere. It’s pretty challenging to scroll through your feed these days and not get bombarded with at least one “magic gut healing” supplement (#EyeRoll).  

That said, what exactly is good gut health, anyway?

Good gut health refers to how effectively the body can carry out digestive functions without complications like symptoms of discomfort and bloating. 

But that’s not all; the concept of good gut health also includes the makeup of the trillions of little microorganisms that live in your gut. 

What Is The Gut Microbiome? 

Chances are you’ve heard the term “gut microbiome” get tossed around. After all, it’s become just about as commonplace as “ashwagandha” in this day and age — but what does it mean?

The gut microbiome refers to the trillions of itty-bitty microscopic living things (both “good” and “bad”) that exist mainly inside your intestines. 

There are around 1,000 species of bacteria in the gut microbiome, and each plays a different role in the body. Most are essential to your health, absorption of nutrients, and digestion, while some may contribute to diseases like diabetes or inflammatory bowel disease.   

“Good” vs. “Bad” Microorganisms

Of the trillions of little critters living in your digestive tract, some are “good,” and some are “bad.” 

When the “good” guys (aka, probiotics) outnumber the “bad” guys (aka, pathogens), your gut can maintain a happy balance to keep your immune system working optimally. On the other hand, when there’s an overgrowth of the bad microbes, digestive troubles are sure to follow suit.     

So, What Exactly Is SIBO? 

SIBO refers to an overgrowth of bacteria in the small intestine. 

For the longest time, it was thought that the small intestine was sterile. But as research continued and technology improved, scientists found that a healthy small intestine does, in fact, have a tiny microbial community — keyword here being “tiny.” 

While a tiny number of these microbes in the small intestine are okay for gut health, most of them belong in the large intestine. 

SIBO is diagnosed when there’s an unusual increase in the overall population of bacteria within the small intestine, typically due to low stomach acid. When this happens, it can lead to symptoms of SIBO like poor nutrient absorption, reactions commonly associated with irritable bowel syndrome, and may even lead to damage of the stomach lining. 

What Are Some Signs You May Have SIBO? 

As with many other digestive conditions, it can be pretty tricky to identify SIBO because the symptoms tend to overlap with many other GI issues. People with scleroderma, shortened colon, or small bowel diverticulosis may be more likely to develop SIBO than others.

With that in mind, if you notice any of the symptoms below, make an appointment with a healthcare provider who can run tests to determine if you’re dealing with a bacteria overgrowth in your small intestine or something else. 

  • Excess gas
  • Abdominal pain
  • Bloating
  • Changes in appetite
  • Cramps
  • Distention
  • Diarrhea
  • Indigestion
  • Nausea
  • Feeling uncomfortably full after eating 

More severe cases may cause weight loss and even vitamin deficiency-related symptoms due to malnutrition, as SIBO can prevent your body from absorbing fat-soluble vitamins like vitamin A, vitamin B12, or iron.

Can SIBO Be Cured?

SIBO is an extremely complex digestive condition that calls for multiple interventions to kick it to the curb. In most cases, it’s chronic, requiring regular intervals of testing and retesting as well as cyclical treatment. 

If you’ve tested positive for SIBO, your doctor will likely start you on antibiotic medications, but unfortunately, this doesn’t always seem to do the trick. 

From there, stress-reduction practices and lifestyle changes are typically recommended. Your doctor also might recommend dietary interventions meant to shrink the bacterial populations in the digestive system. 

In extreme cases, surgery may be needed to help correct the issues causing your SIBO.

What Is the SIBO Diet?

While there are many options for a SIBO diet, keep in mind that the bacterial makeup of your digestive tract is unique. Everyone is different, so find which foods trigger your symptoms specifically and develop a solid dietary approach that works best for you!

Three SIBO diets are commonly used today:

Each of these special diets is an elimination diet designed to remove fermentable foods that may trigger a SIBO flare-up. Of the bunch, the low FODMAPs diet is the least restrictive, with the elemental diet being the most extreme, replacing all normal foods with a liquid meal replacement. 

How To Prevent a Recurrence

As mentioned a little earlier, SIBO can be a chronic issue that recurs often. But don’t worry. There are some things you can do that may help reduce your risk of a recurrence, such as:

  • Avoiding all fermented food
  • Loading up on prebiotic fiber
  • Steering clear of processed, sugary foods and refined carbs
  • Saying no to traditional white bread (which is highly processed) and yes to gluten-free Uprising Superfood Bread
  • Considering intermittent fasting
  • Eating a diet rich in healthy whole foods jam-packed with good-for-your-gut nutrients, like Uprising Food Superfood Freedom Chips
  • Staying away from any kind of sugar alcohol like sorbitol

In addition to following these tips, it’s wise to keep a food journal on hand to write down everything you eat on your journey to healing your gut. A journal will help you get a better sense of the relationship between the foods you consume and the symptoms that you experience. 


So, can a healthy diet cure SIBO?

Not exactly. The role of making dietary changes is to help manage your unpleasant symptoms like bloating, abdominal pain, and constipation. 

The goal of a SIBO diet is figuring out which foods are triggering your discomfort to create a dietary approach that works for you and keeps flare-ups at bay.

While diet alone won’t cure SIBO, it can help you restore or maintain gut bacterial balance, so at the end of the day, you’ll feel better. And feeling better is one step closer to kicking SIBO to the curb.

While everyone is unique, most folks with SIBO find highly processed foods like white bread are major culprits behind their flare-ups. 

These poor souls tend to give up bread for good in an attempt to heal their gut. And while we commend them on their dedication, we’re proud to say that with our delicious Uprising Food Superfood Bread, those with SIBO can finally put bread back on the menu. SIBO patients, rejoice!

Gluten-free, paleo-approved, zero-added sugar and only two net carbs per serving — not only will our mouth-watering artisan-baked bread satisfy your craving, but it will help to keep you feeling great, too. 


The Risks and Benefits of Probiotics | Consumer Reports

The Integrative Human Microbiome Project: dynamic analysis of microbiome-host omics profiles during periods of human health and disease | PubMed

The small intestine microbiota, nutritional modulation and relevance for health | PubMed

The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS | PubMed

Nutritional therapy in pediatric Crohn disease: the specific carbohydrate diet | PubMed

A 14-day elemental diet is highly effective in normalizing the lactulose breath test | PubMed

5 Healthy Diabetic Lunch Ideas

5 Healthy Diabetic Lunch Ideas

If you’re like most folks these days, you find yourself juggling work meetings, caring for your loved ones, and tackling tasks that focus on anything but self-care. Chances are, your midday meal is an afterthought more often than not. We don’t blame you — we live in a fast-paced world where multitasking is a highly desired skill, and living life on the go has become the norm. 

For the average joe, cruising through the drive-thru at any fast food joint can quickly combat lunchtime hunger pangs. But for those struggling with blood sugar issues, it’s not that simple. 

From processed carbs to refined sugar lurking in every corner that can cause blood sugar spikes with ease, it’s simple to see how life as a diabetic can be tough — especially when hunger strikes midday. Don’t worry; we’re here to help.  

In this post, we’re diving into all things diabetic to uncover some of the best blood-sugar-friendly lunch ideas on the planet. If you’re ready to treat your tastebuds to a tasty yet healthy lunch that won’t wreak havoc on your blood sugar levels, keep reading — Uprising Food has your back!

First Things First, What Exactly Is Diabetes Anyways? 

Before we dive into all of the glorious diabetic-friendly lunches that we know you’ll love, let’s go over the basics of diabetes. What is it?

Diabetes is a chronic health condition that happens when the body cannot take up glucose (aka, sugar) into its cells and use it for energy. This is either because the body doesn’t produce enough insulin, or it’s just not able to use insulin effectively. 

What’s Insulin? 

Like cortisol and adrenaline, insulin is a natural hormone. It’s produced by your body’s pancreas to control the level of glucose in your blood. As a result, if you happen to be diabetic, the glucose in your blood tends to become very high.

Otherwise known as hyperglycemia, high blood sugar can be extremely damaging to your health. Poorly controlled diabetes can lead to a whole slew of serious consequences, causing harm to a wide range of your body’s tissues and organs, including your ticker, kidneys, nerves, and eyes. 

How Does High Blood Sugar Happen? 

When you chow down on your favorite carb-laden snacks, your body breaks these foods down into glucose. When glucose is in your bloodstream, it requires a small helping hand to get to its final destination (aka your body’s cells), where it’s then used to nourish your brain, heart, and tissues. This “helping hand” is none other than insulin.

If you’re diabetic:

  • Your pancreas doesn’t produce any insulin or a sufficient amount of insulin. 


  • Your pancreas makes insulin, but your body’s cells don’t respond to it and can’t use it as they normally should. 

If glucose can’t get into your body’s cells, it hangs out in your bloodstream, ultimately causing your blood sugar level to rise.  

What’s the Deal With Carbohydrates? 

Carbs are a wonderful source of energy for the body; there’s no denying that. However, they also affect blood sugar. We’ll explain:

When you nosh on carb-heavy food, your digestive system breaks it down into glucose, which enters the bloodstream. Of the three macronutrients (protein and fat being the other two), carbs have the greatest effect on blood sugar by far and can quickly cause levels to become dangerously high. For this reason, maintaining a low carb intake can help prevent blood sugar spikes and greatly reduce the risk of diabetes complications. 

In other words, low-carb diets like keto can do wonders for those who have diabetes.

Can’t Say No To Carbs? 

If you have diabetes and simply can’t call it quits on your relationship with carbs, the American Diabetes Association (ADA) suggests filling your plate with complex carbs like non-starchy veggies, fresh fruit, and beans. Burgers and fries may not be on the menu, but there are ways to make nutrition delicious.

Oh, not exactly the type of carbs you’re after? Well, we hate to break it to you, but fan-favorite foods like bread and chips are typically jam-packed with carbohydrates which can cause your blood sugar level to spike faster than you can say super-cali-fragi-listic-expi-ali-doc-ious. But don’t fret — as long as you stick with Uprising Food, your levels should remain cool, calm, and collected.  

Here at Uprising Food, we make fiber-packed supplements disguised as savory staples. From the crunchiest chips on the planet to fluffy bread that tastes so good, you won’t believe it’s low-carb, there’s an option for you. 

Masterfully crafted by artisan bakers, you’ll find nine grams of fiber, six grams of protein, and only two net carbs per serving. What’s not to love?

Tasty Diabetic-Friendly Midday Meal Ideas 

Now that you’ve got the scoop on diabetes and carbohydrates, let’s explore a few healthy lunch ideas.

Egg Sandwich

Eggs are a beloved breakfast staple — who says you can’t have them for lunch?

Eggs are deliciously versatile and can be enjoyed in so many different ways, such as scrambled, which can easily be added to a wrap or veggie skillet, as well as hard-boiled, which can bump up the protein content of sandwiches and salads.

Tuna Salad 

Tuna salad makes for an awesome lunch as it’s loaded with protein and super easy to make. Using ingredients like tuna, celery, onions, and a little mayonnaise (or Greek yogurt), you can enjoy your tuna salad with whole wheat crackers or in between two slices of our mouth-watering Uprising Food Bread. 

Creamy Casserole 

Yes, you read that right — creamy casserole. 

While most casseroles are full of carbs (and so are avoided like the plague by diabetics), our creamy casserole recipe is low-carb and undeniably divine. We suggest whipping up a batch (or two) and keeping it in the fridge so it’s easy to grab leftovers when you’re ready to eat lunch the next day (and the next, and the next). 

A soul-warming dish that is nothing short of delish, you won’t believe us until you try this perfectly creamy and rich casserole. 

Stuffed Bell Peppers 

Stuffed bell peppers are great because you can stuff them with whatever tickles your fancy — meat, beans, mixed veggies, whole grains, and more. 

By sticking with fiber-rich and high-protein ingredients for your filling, you can easily make this dish healthy and blood-sugar-friendly. Reach for lean sources of protein like ground turkey or ground chicken, along with nutritious veggies like onions, carrots, spinach, and tomatoes. 

Pro Tip: Want to add some crunch? Crush our Uprising Food Superfood Freedom Chips and sprinkle them on top of your stuffed peppers. 

Italian Cold Cut Deli Sandwich

Bread is typically a high-food carb, making it very difficult for diabetics to enjoy a good sandwich at lunch. You don't need to resort to lettuce wraps or go bun-less to enjoy a nice low-calorie sandwich. With our heavenly Uprising Food Superfood Bread, blood sugar spikes due to bread is a thing of the past. 

Made with clean ingredients and absolutely nothing artificial, our gluten-free, zero-added-sugar, paleo-approved, keto-friendly superfood bread is truly something to get excited about. Not only does it taste absolutely amazing, but each serving has only two net carbs — perfect for diabetics!

Whether you have a hankering for a classic Italian cold cut deli sandwich or prefer an ooey-gooey low carb grilled cheese paired with warm tomato soup, our Uprising Food Superfood Bread can help keep the carbs down to a minimum. 

Pair your diabetes-friendly lunch with a piece of fruit like a banana (as long as you keep it small) or berries for the perfect mid-day meal.

A Final Word 

If you’re diabetic, eating healthy can be tough, especially when balancing everything else in your life. But self-care is of the utmost importance, so don’t forget to take time to show yourself some love with blood-sugar-friendly lunches that are not only healthy and nutritious but undeniably delicious, too!

At Uprising Food, we’re on a mission to bring superfood staple foods to the masses. Whether you’re diabetic, a low-carb warrior, or simply looking to make healthier diet choices to improve your wellbeing, you can always count on us to have your back. 

Check us out today and experience the freshest, healthiest, and tastiest products delivered directly to your door tomorrow. 


Get Smart On Carbs | ADA

Natural vs Refined Sugar: Why the Difference Matters | Health Designs

Diabetes - Symptoms and causes | Mayo Clinic

Diabetes: Types, Risk Factors, Symptoms, Tests, Treatments & Prevention | Cleveland Clinic

3 Easy Diabetic Friendly Recipes

3 Easy Diabetic Friendly Recipes

Whether you’re living a ketogenic lifestyle, prefer plants over animals, or simply on a mission to make healthier eating choices, coming up with new ideas to put on your plate can be tough — especially if you have a medical condition with specific dietary needs.

For the millions of folks in the United States living with diabetes, this means whipping up meals that prevent harmful blood sugar spikes. But with sugar lurking in just about everything from bread and dairy-based foods to condiments and sauces, steering clear of the sweet stuff can be much easier said than done. 

Figuring Out the Best Eating Plan for You

To keep misbehaving blood sugar levels in check, some people hop on the Dash Diet bandwagon or go completely vegan. Others try the low carb approach, since limiting carbohydrates has been shown to reduce blood sugar levels. When it comes to living healthily as a diabetic, there are many approaches because everyone is unique.

There’s no one-shoe-fits-all eating pattern for those with diabetes. Everybody responds differently to different types of foods—so it’s of the utmost importance to work closely with your health care provider to figure out what’s best for you. 

According to the American Diabetes Association (or ADA for short), the keys to a beneficial diet that can help manage blood sugar levels are as follows:

  • Include fresh fruits and veggies
  • Avoid trans fats
  • Refrain from eating processed foods
  • Stick with lean protein
  • Choose foods with less added sugar
  • Limit refined grains

Regardless of how you approach your diet, we know that it can be a bit of a challenge to come up with a meal plan that’s both healthy and tasty. But don’t worry — Uprising Food is coming to the rescue! 

We’ve put together a bunch of mouth-watering blood-sugar-friendly dishes that are sure to be a hit around the dinner table. Even if you don’t have diabetes, these simple recipes make for nutritious and flavorful meals that the whole family can enjoy. 

Are you ready? Let’s dive in!

First, Here’s A Quick Recap On Diabetes 

In the U.S., it’s estimated that there are more than 30 million people with diagnosed and undiagnosed diabetes. It’s a serious medical condition where your blood sugar level is too high. This can happen when your body doesn’t produce enough insulin or the insulin it does produce isn’t effective. 

What’s Insulin?

Insulin is a hormone made in a gland located behind the stomach called the pancreas. It allows your body to use glucose for energy. Glucose is your body's primary energy source and is a type of sugar found in many carbohydrates. 

After you eat them, carbs are broken down in your digestive tract, where they convert into glucose. That glucose is then absorbed directly into your bloodstream through the lining of your small intestine. The moment glucose hits the bloodstream, insulin signals cells throughout the body to absorb the sugar, where it is then used for energy.

Insulin also plays a role in keeping blood sugar levels balanced. When there’s too much glucose circulating in the bloodstream, insulin instructs your body to store the excess glucose in your liver. This stored glucose isn’t released until your blood glucose levels decrease, which may happen between meals or when your body needs an extra energy boost. 

What Happens When You Have Diabetes? 

Diabetes can affect how your body processes glucose in two different ways:

  • The body is unable to make insulin (type 1 diabetes)
  • The body is insulin resistant (type 2 diabetes)

In both types, glucose can’t get into the cells as it should, which results in blood sugar levels being too high or too low. And when your blood sugar levels aren’t balanced, it can leave you feeling dizzy, sluggish, and tired. Over time, unmanaged diabetes can severely damage just about every organ in the body. 

Managing Diabetes With a Healthy Diet 

To keep your blood glucose level steady and under control, embracing a healthy eating plan is key. Staying on track with a good diet can help you:

  • Maintain general good health
  • Better manage your blood glucose levels
  • Prevent the development of diabetic complications
  • Sustain a healthy body weight
  • Support proper cardiovascular functioning 

Needless to say, eating healthy is crucial for those with diabetes! Here are a few super simple nutrient-rich, diabetes-friendly recipes that are so good, you won’t believe that they’re diabetic-friendly:

1. Avocado Toast with Egg 

Unbelievably simple yet undeniably delicious, avocado toast topped with an egg is a quick meal that’s not only oh-so-good but also super nutritious — especially for diabetics. 

According to researchers, both avocados and eggs may help in stabilizing blood sugar levels. Plus, adding egg can help you eat more healthy calories while sticking to lower carbs, and it adds a boost of protein without resorting to fatty meats like beef or pork.

Be sure to swap out your highly processed white bread (which can cause blood sugar spikes) for a slice of our low-carb, high-fiber Uprising Bread to help keep your glucose levels balanced. 

Masterfully crafted with clean superfood ingredients like psyllium husk, almonds, and flax seeds, our Uprising Superfood Loaves are gluten-free and keto-approved with only two net carbs per serving — works like a daily supplement, tastes like a sourdough!

You can serve this toast a la carte or as a side dish alongside low-fat greek yogurt or soup!

2. Homemade Snack Mix 

Feeling peckish and looking for a fast snack? Make a yummy homemade snack mix that you can enjoy on the go. This recipe calls for heart-healthy nuts, such as walnuts, almonds, cashews, and pistachios. Peanuts are also an excellent choice as they are a good source of protein. Just be careful to buy unsalted nuts, so you don't overdo it on the sodium.

If you have a sweet tooth, feel free to add a pinch of sugar-free chocolate chips, cinnamon and other yummy spices, or a sprinkle of unsweetened coconut flakes.  

Top your mix with Uprising Food’s Superfood Freedom Chips for a boost of prebiotic fiber and an extra layer of crunch.  

3. Spinach and Green Apple Salad 

Delightfully refreshing, this low-carb recipe is easy to throw together and full of body-nourishing nutrients, vitamins, and minerals. 

A well-known superfood, spinach is exceptionally good for people with diabetes due to its negligible effect on blood sugar. Apples contain polyphenols, which are plant-based compounds known to slow the absorption of sugar into the bloodstream. Together, these foods work to combat hunger pangs while keeping blood sugar levels in check.   

To make this dish, add fresh baby spinach and sliced green apples into a bowl. For an extra punch of flavor, add chopped red onion, walnuts, carrots, beets, and celery. Herbs and garnishes like garlic, parsley, and lemon are another tangy addition to the overall flavor palette of this salad. 

Tomatoes, goat cheese, and sweet potatoes are also a great way to add a little natural sweetness to this savory dish. Stick with a non-fat, low-sugar dressing or a drizzle of apple cider vinegar.

Want an extra crunch? Make homemade croutons using our Uprising Bread! All you have to do is dice the bread into cubes before lightly coating them with olive oil and a sprinkle of pepper and salt. Toast the cubed bread at 350 degrees Fahrenheit for ten minutes (tossing midway through) or until golden brown. 

Once the croutons are done, allow them to cool before tossing them into your salad. 

The best thing about salads is that they're so easily customizable for your needs. If you want to add a little lean protein into the mix, simply shred some oven-warmed chicken, salmon, or turkey into your bowl.  

A Final Word 

Eating healthy doesn’t mean you have to give up taste. You don’t have to consume boring salads or bland meals on the daily, and you certainly don’t have to make intricate dishes that prevent you from ever leaving the kitchen.

With a little inspiration, planning, and preparation, you can manage your diabetes and enjoy tasty recipes that are easy to make as well as undeniably delicious. To help you on your journey, we’re here to support you with diabetic-friendly foods such as our Uprising Superfood Bread and Chips.  

Here at Uprising Food, our goal is to make you the freshest, healthiest, and tastiest superfood products on the market that can be delivered directly to your door. 

Whether your dietary needs require you to watch your sugar intake to prevent glucose spikes, or you’re simply on a mission to improve your overall well-being by making healthier choices, you can always count on us to have your back. 

From the tastiest low-carb bread on the planet to our unbelievably crunchy high-fiber chips, eating healthy has never been easier. Check us out today and experience heaven tomorrow!


Insulin Basics | ADA

National Diabetes Statistics Report, 2020 | CDC

Added sugar: Where is it hiding? | Health Harvard

Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report

What Can I Eat? | ADA

Diabetes Symptoms | CDC

Diabetes and healthy eating | Better Health

A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults | Nutrition Journal

Are eggs an option for people with type 2 diabetes? | Diabetes

Carbohydrates and Blood Sugar | The Nutrition Source | Harvard TH Chan School of Public Health

The role of polyphenols in modern nutrition | PubMed