How I Quit Sugar (To Heal SIBO ~ Small Intestinal Bacterial Overgrowth)

How I Quit Sugar (To Heal SIBO ~ Small Intestinal Bacterial Overgrowth)

My Breaking Point with Bloating and Fatigue

I used to think sugar was harmless—as long as I wasn’t overdoing it. But when I was started waking up bloated, foggy, fatigued, and inflamed, I knew something was off. After months of discomfort, a breath test and a stool test confirmed:
I had Small Intestinal Bacterial Overgrowth—and sugar was feeding the problem.

What Is SIBO and Why Does Sugar Make It Worse? 

SIBO occurs when bacteria that should live in the large intestine start overgrowing in the small intestine. These bacteria ferment carbs and sugars too early in the digestive process—creating gas, inflammation, and symptoms like:

  • Chronic bloating (especially upper abdomen)
  • Constipation or diarrhea
  • Nausea or early fullness
  • Reflux or indigestion 
  • Burping (excess bad smelling air/gas release upward) 
  • Nutrient malabsorption 
  • Fatigue and skin issues
  • Brain fog after meals

And the biggest fuel source for that bacterial overgrowth?
👉 Sugar. Both refined and “natural” kinds.

How I Realized Even Healthy Sugars Weren’t Helping

I tried switching to “healthier” options like:

  • Mangoes
  • Dried Apples
  • Organic Cane Sugar 
  • 1/2 a pump of syrup or honey in my daily coffee

But I kept getting worsening symptoms, waking up like I had just drank two glasses of wine, feeling absolutely dizzy and confused, only for my doctor to tell me this was a phenomena called Brain Fog. 

The constant feeding of simple carbohydrates was creating a bacterial party in my small intestine. These bugs were fueling my sugar cravings! Unresponsive to my first two rounds of treatment, I had to cut the fuel to heal. (This is one of the major reasons, people feel less bloated after initially switching to a Carnivore Diet.)

Do Not Fear Food, A Disclaimer

It's not uncommon to dip into disordered eating while trying to overcome a gut illness. Being told to restrict a long list of foods, after-awhile, can make you experience food fear. 

What did quitting sugar really look like? Because you'd be surprised by just how many things contain sugars, like: 

  • Fruits that are not berries 
  • "Natural" bars
  • Yogurts 
  • Cane Sugar
  • Kombuchas and Coconut Water 
  • Sauces, dressings, and condiments
  • Some restaurant french fries! 
  • Sugar alcohols like xylitol, sorbitol, erythritol (often marketed as gut-friendly—but can ferment in the small intestine and trigger symptoms)

How I Quit Sugar (and Didn’t Go Crazy)

Quitting sugar isn’t just physical—it’s emotional, social, and psychological. You'd be surprised by just how much we lean on sugar! Here’s what actually worked for me:

1. I Focused on Stabilizing My Blood Sugar First

I made every meal protein- and fat-forward, and avoided carbs on an empty stomach. This helped eliminate the intense blood sugar crashes that drive cravings.

2. I Replaced Sweetness, Not Just Removed It

My favorite swap staples to get my through sugar cravings: 

  • Coconut Butter (different than coconut oil) 
  • A very small bowl of Kiwis, Strawberries, Blueberries, Raspberries in the morning
  • Herbal Teas like Chamomile and Cinnamon
  • Unflavored Gentle Prebiotics in Coffee
  • Frozen Blueberries with (sugar-free) coconut cream 
  • A Preme Kiwi Lemonade or Hot Cocoa ~ once in a while

3. I Addressed the Root with Gut-Safe Prebiotics

Probiotics and fermented foods have been shown to cause harm to people who have SIBO. They can cause more bloating and inflammation. This is why we say our products are gut-inclusive, because they do not contain probiotics just prebiotics. 

Supplements are extremely supportive when you are already bloating and having a hard time digesting food. Even better are supplements that are science backed and tailored to people who bloat easily. 

4. I Supported Detox Pathways

My liver needed help clearing the waste that the dying bacteria were releasing. I added:

  • Magnesium Glycinate
  • Trace Minerals 
  • Spring Water (free from plastic sources) 
  • Binders like activated charcoal (under guidance) 

5. I Let Go of Perfection

If I slipped up, I didn't spiral. I just noticed how my body felt and used it as information, not guilt. I do remember crying and melting to the floor out of nowhere, so do not be alarmed if you experience an emotional reaction. The world is heavy and we have to march on quite often, without fair support and space to fully process and release. Even foods like sugar and caffeine can be abused like substances. Eventually, my cravings faded - and my symptoms did too. 

What Changed After I Gave Up Sugar

After a few weeks off sugar and consistent gut support:

  • My bloating drastically reduced
  • I felt more energized 
  • My skin was absolutely stunning and clear from breakouts
  • I slept better and deeper
  • My food noise disappeared - I felt calmer around cravings and eating 

I didn't just heal my gut - I relcaimed my clarity, my body, and my mood. 

Final Thoughts

Quitting sugar for SIBO isn’t about punishment. It’s about clearing space for healing to actually happen. When your body isn’t inflamed, overfed with the wrong fuel, or overwhelmed by bacterial chaos, it can finally do what it’s designed to do: repair and rebalance. By the way, I loved being sugar free so much that I still practice it today (5 years later) and will indulge on special occasions! 

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