How to activate the bowel cleansing system to avoid SIBO and all its symptoms

The migratory motor complex (MMC, also called migrating motor complex and migrating myoelectric complex) It is the cleaning system of our digestive tract. It is, so to speak, the garbage truck, and should work well.

Otherwiseproblems such as a bacterial overgrowth in the small intestine (SIBO). This alteration of the intestinal microbiota can generate a series of discomfort, such as bloating, excess gas, abdominal pain, and cramps or nausea among other symptoms.

how the digestive cleansing system works

When digestion is complete and the small intestine is emptyabout two or three hours after having eaten, some involuntary peristaltic movements, regulated by the enteric nervous system and the parasympathetic nervous system.

These movements carry away food residues, bacteria and toxic substances so that they are eliminated with the feces.

The cleaning and emptying movements begin thanks to the motilina hormone that is secreted in the stomach and intestines.

These movements they are like waves that occur every 90-120 minutes and that develop in four phases:

They start with movements slow for 45-60 minutes.In the next half hour the electrical activity increases, but no true contractions are yet generated.in the third phaseduring 5-15 minutes they produce fast and spaced contractions evenly they are able to push the contents of the stomach. These contractions can sometimes be heard (what we call “stomach growls”, which actually come from the intestine). He pylorusthe valve that communicates the stomach with the first portion of the intestine, remains open to allow indigestible substances to pass through the small intestine and reach the large intestine. It is a period of transition between contractions of the third phase and inactivity from the first.

What alters the digestive cleansing system (and favors SIBO)

He small intestinal bacterial overgrowth (SIBO) occurs when bacteria that should remain in the colon move up and cause a myriad of digestive symptoms (gas, bloating, diarrhea or constipationdepending on the prevalent bacteria, food intolerances, etc.) and systemic (skin problems, joint pain, tiredness, etc.).

Besides, some disorders can cause the system to malfunction and may favor SIBO (small intestinal bacterial overgrowth), although not all SIBOs are caused by a malfunction of the MBC.

Stomach flu

One of these disorders is gastroenteritis caused by bacteria such as salmonella, Escherichia coli or others, whose toxins can alter the CMM through an autoimmune mechanism.

Is frequent suffer this kind of problem during trips because you come into contact with foreign bacteria for our immune system.

infection with Helicobacter pyloriwhich affects almost half of the people in Spain, may be another cause.

Stress

Another cause of alteration of the CMM is sustained stress over timewhether physical, mental or emotional

Other diseases

They can also affect the operation of the CMM hypothyroidismhe smokingthe Crohn’s diseasethe celiacthe diverticula intestines, anatomical alterations produced by surgery, neuropathic conditions affecting the digestive tract and microbiota alterations intestine when there is an excess of methane- or hydrogen sulfide-forming bacteria.

Drugs

consumption of acid-reducing medications (the so-called stomach “shields”) can also trigger a malfunction of the CMM.

sedentary lifestyle

As in most pathologies, a sedentary life is another factor that we must take into account to prevent or treat MMC alterations.

Constipation

The difficulty with traffic intestine is another of the situations that hinder the proper functioning of the cleaning and emptying system from the digestive tract.

How to enhance digestive cleansing to avoid sibo

One of the best actions we can carry out to improve the performance of the CMM is take a break to the digestive system.

During the activity of the migratory motor complex (MMC) there is an increase in secretions gastric, biliary and pancreatic to promote digestion and reduce the accumulation of bacteria in the stomach and intestine.

However, ingestion of food or water completely abolishes the activity of the MMC. A 450 calorie meal causes MBC activity to subside for almost 4 hours.

This means that, if we don’t leave enough time between meals –at least four hours–, we are unable to do an effective job of cleaning the digestive tract at any time of the day. Eating outside of main meals interrupts the migratory motor complex.

These measures promote the correct “sweeping and cleaning” of the digestive tract thanks to the work of the migratory motor complex. These are actions that allow the digestive system to rest and favor potentially pathogenic bacteria be eliminated with feces.

Do not snack between meals

It’s one of the reasons why many nutritionists recommend eating two or three well-nutritious meals a day instead of five.

Although this recommendation should be adapted to each person based on their state of health, in general it is It is highly recommended to avoid snacking outside of the main meals.

intermittent fasting

In addition, to promote bowel emptying, it is very beneficial to ensure an overnight fast of 12-14 hours. An easy way to do intermittent fasting is, for example, the following: if we finish dinner at 7:30 p.m. (ideal in winter) or at 8:30 p.m. (in summer), we can start having breakfast at 8:30 a.m. tomorrow.

stress management

It is also essential keep stress under control and take care of emotional life.

planning at work, physical exercisemeditation, relaxation and developmental therapies staff can help a lot in this regard.

Another factor that plays in favor of the CMM is stimulate the vagus nerve, which connects the brain and digestive system and is responsible for the relaxation response.

There are many ways to activate it, but simply take three deep breaths before each meal. Also, you can meditate or learn a relaxation technique.

Choose food well

Macronutrients exert a different actionto about the CMM. A high-fat intake stops your activity longer than a high-carbohydrate intake. Proteinsinstead, they cause a shorter interruption of the activity.

Also, you should choose foods that favor the balance of the microbiota of the small intestine.

Berries: Due to its low sugar content and its richness in polyphenols, substances that feed beneficial bacteria in the small intestine.Chia soaked: Its mucilaginous fiber is beneficial and does not cause digestive discomfort.Aromatic herbs and spices: They have digestive properties and favor the multiplication of beneficial bifidobacteria.nutritional yeast: Helps to stabilize the microbiota and especially favors the Akkermansiaa protective mucus-producing bacterium.

NATURAL REMEDIES to enhance digestive cleansing and prevent sibo

Take in the morning after waking up one of the following aids can stimulate digestive cleansing movements.

A glass of water with lemonthat promotes the production of motilinthe hormone that initiates peristaltic movements. It is recommended that the water be warm or hot (Chinese medicine advises to avoid cold water)A tablespoon of olive oil with lemon to favor the bile formation.a teaspoon of ghee (clarified butter) for its anti-inflammatory properties and because it stimulates motilin.umeboshi paste, fermented Japanese plum, which is also anti-inflammatory. An optimal amount has the volume of a chickpea and is taken leaving it in the mouth, under the tongue. Also can be mixed with a little hot water and kuzu or with an infusion.

4 plants to move the intestines

GINGER

Ginger stimulates motility of the digestive tract and also has antiviral and anti-inflammatory properties.

You can grate the fresh rhizome on salads and other dishes, Prepare it as an infusion or take it in form of capsulesin the doses indicated by the manufacturer.

CHINESE RHUBARB

Rheum palmatum It is a very appreciated plant in the Chinese medicine for the treatment of digestive problems.

Contains emodina molecule that stimulates peristaltic movements and decreases somatostainwhich inhibits them.

It is taken promptly and is Contraindicated if you suffer from intestinal diseases.

ARTICHOKE

Increases bile secretion and acts specifically on the peristaltic movements of the small intestineaccording to a study by the University of Pavia (Italy).

Artichoke can be consumed as an ingredient culinary or drink the extractthat it is often combined with ginger.

TRIPHALA

It’s a ayurvedic remedy (from traditional Indian medicine) composed of three fruits: amalaki (Phyllantus emblica), bibhitaki (Terminalia bellirica) and haritaki (TErminalia Chebula).

According to a study published in the Journal of postgraduate medicine triphala is more effective in emptying the stomach than drugs like metoclopramide.