Why Does My Gut Overreact? Practical Solutions for Visceral Hypersensitivity in SIBO

Why Does My Gut Overreact?

Practical Solutions for Visceral Hypersensitivity in SIBO

If you’ve ever felt like your gut reacts to food as if it’s a life-or-death situation, you’re not imagining things. Many people with SIBO (Small Intestinal Bacterial Overgrowth) experience a phenomenon called visceral hypersensitivity﹣a heightened sensitivity in the gut that can make even simple meals feel like a battle.

But what exactly is visceral hypersensitivity, and why does it happen?

More importantly, how can you manage it and begin to reintroduce foods into your diet without fear?

Let’s dive into the science and strategies.

💡What Is Visceral Hypersensitivity?💡

Visceral hypersensitivity occurs when the nerves in your gut become overactive, sending exaggerated pain signals to your brain in response to normal digestive processes. When we digest it is normal to create some gas as a byproduct of bacterial processing of our undigested fibers and resistant starches. These fibers also help to "bulk up" your stool and give it mass or density. Both the gas and the density occupy space and can increase the caliber or diameter of the digestive tract as a result.

Space taken up by gas or stool is picked up by stretch receptors in the gut and the information is relayed from these stretch receptors to the brain. Think of stretch receptors like rubber bands around your digestive tract. Normally, as the rubber bands are stretched, they will send subtle signals locally to the gut and far-reaching to the brain. These signals usually help your digestive tract to contract to help move gas and stool through the digestive tract, thus relieving the stretch on these local receptors.

In many cases of SIBO (especially in cases of SIBO that were preceded by a GI illness or food poisoning event), your stretch receptors send stronger signals to both the digestive tract and your brain. Instead of the usual "whisper" 🤫 of information relayed by these nerve fibers, they're in overdrive and whispers turn into "screams".😱 In simpler terms, it’s like your gut’s “alarm system” is malfunctioning & going off, even at the slightest trigger.

This condition is can make recovery more challenging. Here’s why:

1. Overactive Gut-Brain Communication

The gut and brain communicate through the vagus nerve﹣a kind of superhighway for signals. When you have SIBO, inflammation and gut stress can make this communication glitchy. The brain might misinterpret normal digestion as a threat, amplifying the sensation of pain.🧠🤯

2. Nerve Sensitization

The gut’s lining contains a dense network of nerves that regulate digestion. In SIBO, bacterial overgrowth can inflame the gut lining, leaving these nerves hypersensitive. This means even small amounts of gas, food, or stretching of the intestines can feel painful or uncomfortable.🥺

3. Impact of Chronic Restriction

Long-term use of restrictive diets, such as low FODMAP, can decrease the diversity of gut bacteria and alter how your gut processes food. This may further heighten sensitivity, making food reintroductions especially difficult.

4. Psychological Factors

Stress and anxiety can amplify visceral hypersensitivity. Studies show that people with high stress levels often report more intense gut symptoms, creating a feedback loop where fear of eating worsens the condition.🤯😓

🔬The Science Behind It🔬

Research highlights that visceral hypersensitivity is tied to increased activity in the brain's pain centers. A 2017 study in Neurogastroenterology & Motility found that individuals with visceral hypersensitivity showed heightened responses to gut distension compared to those without. This means their brains process pain differently, even if the physical stimulus is the same.

Signs You Might Have Visceral Hypersensitivity

✅Persistent bloating or discomfort after meals.

✅Pain that seems disproportionate to what you ate.

✅Difficulty tolerating high-fiber or fermentable foods.

✅Anxiety or dread around mealtime.

How to Calm Your Gut’s Alarm System🍃🤫

1. Start Low and Slow with Food Reintroductions

Reintroducing foods can feel intimidating, but it’s an essential step in healing. Begin with tiny amounts of a single food—think half a clove of garlic or a tablespoon of yogurt﹣and monitor your symptoms over 24 to 48 hours. If tolerated, gradually increase your portion with your next reintroduction of that same food.

2. Support Your Gut Lining

Strengthening your gut barrier can reduce nerve sensitization:

• Lactobacillus rhamnosus GG: A strain-specific probiotic with research to support healing and reduction of the hypersensitivity reaction. Best if used as a single strain probiotic like that in Pure Encapsulations' PureGG 25B product, as opposed to this strain complexed with other strains in a combination probiotic product. This product is available at our fullscript store online.

• L-glutamine: A key amino acid that helps repair the gut lining.

• Zinc carnosine: Shown in studies to promote gut healing and reduce inflammation.

3. Focus on Gut-Calming Therapies

• Mindfulness-Based Stress Reduction (MBSR): Techniques like meditation and deep breathing can regulate the gut-brain connection.

• Hypnotherapy and hypnotherapy recordings: If you've read any of my other blogs or social media posts, then you know that I'm a huge fan of hypnotherapy for helping to retrain the brain and reset your gut-calming side of your nervous system. In short, hypnotherapy works and you can listen to recordings even in your sleep.

4. Use Herbal Remedies

• Slippery Elm and Marshmallow Root: Both coat and soothe the digestive tract, reducing irritation. If you're too early in your SIBO process and still have a lot of overgrowth that you are dealing with, then you might want to table these demulcents for the time-being. They can be fermented and cause more gas as a result﹣which will trip off those stretch receptors and cause problems with pain and discomfort.

• Peppermint Oil: Studies show it can relax the intestinal muscles and reduce pain. I'm a big fan of Peppermint Oil GI by Protocol for Life Balance as it contains both soothing peppermint oil, fennel for breaking down gas, and ginger for motility. It is available through many online retailers, including our account at fullscript.com

📆The Long-Term Plan: Rebuilding Tolerance 📆

Healing from visceral hypersensitivity takes time, but a strategic approach can help your gut recover and expand your food options.

Timeline for Food Reintroduction

• 0–4 Weeks: Start with low-FODMAP or low-fermentation foods in cooked, easy-to-digest forms (e.g., zucchini, carrots, white rice). Incorporate small portions of one new food weekly.

• 4–8 Weeks: Gradually test moderate-FODMAP foods, such as garlic-infused oil or lactose-free dairy. Combine these with “safe” foods to minimize reactions.

• 8–12 Weeks: Increase variety by introducing higher-FODMAP foods, like small portions of onions or bread, while monitoring symptoms.

Patience is key. It may take 3–6 months to rebuild tolerance fully, and progress isn’t always linear. Setbacks are normal but don’t mean you’re failing.

🍴Expanding Your Meals🍴

• Focus on balance: Pair potential triggers with gut-friendly options (e.g., add cooked spinach to pasta).🍝

• Experiment with preparation: Roasting or boiling vegetables makes them easier to digest than their raw counterparts.

• Diversify your protein sources: Rotate between chicken, eggs, and fish to avoid reliance on a single type of protein.🍗🍳

💡Final Thoughts💡

Visceral hypersensitivity can make living with SIBO feel overwhelming, but understanding the root cause is the first step to overcoming it. By soothing your gut’s alarm system and carefully reintroducing foods, you can take control of your symptoms and rebuild a more diverse and abundant diet. Remember, healing is a journey, not a sprint﹣and you don’t have to go at it alone.❤️‍🩹

Join us online at our private SIBO Support Circle for Women for extra support and guidance!