What Triggers SIBO?

Let me tell you something I wish someone had told me earlier: SIBO doesn't come out of nowhere.
It creeps in—subtly at first. A little bloating here, a sluggish day there. Maybe your digestion feels “off,” but life is busy, so you push through. Until one day, it’s not just bloating anymore. It’s gas, pain, fog, fatigue… and the kind of discomfort that makes you dread mealtimes.

That’s what happened to me.

And if you’re reading this, maybe you’re somewhere in the middle of your own gut mystery. So let’s get real about the common (and not-so-common) triggers that lead to SIBO—and what you can do to support your gut before it takes over your life.

What Is SIBO, Really?

Small Intestinal Bacterial Overgrowth (SIBO) happens when bacteria that are supposed to live in your large intestine sneak into your small intestine—and set up camp where they shouldn’t be. This leads to fermentation, inflammation, and all the “fun” symptoms: bloating, gas, nausea, brain fog, and a stubborn gut that never seems to settle.

The Most Common Triggers of SIBO

1. Food Poisoning or Gut Infections

Sometimes it all starts with one bad meal on vacation—or a stomach bug that never quite resolved. These events can damage the migrating motor complex (MMC), which acts like your gut’s janitor. If it's not sweeping bacteria down into the colon, they start to back up and overgrow.

2. Low Stomach Acid

Here’s something they don’t tell you when they hand you a PPI for reflux: low stomach acid is a huge SIBO risk. Without enough acid, your body can’t kill off bacteria in your food. They sneak past the stomach and multiply where they don’t belong.

3. Poor Gut Motility

Chronic constipation? Sluggish digestion? That’s a fast track to SIBO. When your gut isn’t moving food and waste efficiently, bacteria linger and overgrow. (This is why a daily poop is not just a victory—it’s prevention.)

Surprising SIBO Triggers No One Talks About

4. Chronic Stress

Yep. The emotional stuff. High cortisol disrupts digestion, slows gut motility, and throws your microbiome off balance. If you're constantly in “fight or flight,” your gut is too. And it shows up in your belly.

👉 Pro tip: Supporting your lymphatic system helps move stagnant toxins and inflammation out of your body—and can be part of a holistic approach to easing stress. One simple tool I use daily? This dry brush (the Organic Oasis one I love) stimulates lymphatic drainage and helps you feel more energized, clear, and grounded.

Lymphatic Dry Brush

Designed to stimulate lymphatic drainage, reduce the appearance of cellulite, and unveil a youthful glow.

This daily act of self-care encourages the skin to breathe, unclogging pores and revealing a smoother, firmer, more radiant complexion. Over time, dry brushing supports even skin tone and elasticity, leaving you feeling lighter, more energized, and deeply nourished.

I Want To Be Less Bloated!

5. Adhesions or Scar Tissue

If you’ve had abdominal surgery, endometriosis, or even a car accident, internal scar tissue can restrict how your intestines move—and that can lead to trapped bacteria and bloating.

6. Hormonal Imbalances

Hormones like estrogen, progesterone, and thyroid hormones directly impact your digestion. Perimenopause, hypothyroidism, and PCOS can all slow gut motility and lead to SIBO symptoms.

What You Can Do Right Now

Let’s be honest—SIBO recovery isn’t a quick fix. But you don’t have to be perfect to make progress.

Here are a few realistic steps that help support healing:

• Eat simple, gut-soothing meals. Soups, stews, and smoothies with low FODMAP ingredients are your friends.
• Move your body gently every day. Walking, rebounding, and vibration plates help keep your gut and lymph system flowing.
• Practice nervous system care. Breathwork, dry brushing, journaling—whatever helps you feel safe in your body again.
• Check your symptoms against this list: 8 Signs You Might Be Suffering From Poor Gut Health — my free guide to help you figure out if your gut’s at the root of what you’re feeling.

From Someone Walking This Path With You…

I’m not on the other side of this yet. I’m healing. Slowly, patiently, with a few setbacks and a lot of learning.
But these tools—lymph support, gut-friendly foods, daily movement—have been game changers.

If you’re nodding your head while reading this, just know you’re not crazy. You’re not alone. And you don’t need to figure this all out overnight.

We can take this one supported step at a time.

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This blog may contain affiliate links, which means I may earn a small commission if you click on a link and make a purchase—at no extra cost to you. As an affiliate, I only recommend products that I personally use, trust, and believe will add value to my readers. Your support helps keep this content free and allows me to continue sharing helpful tips and resources.

I am not a medical professional, and the information provided on this blog is for educational and informational purposes only. Always consult with a qualified healthcare provider before making any changes to your skincare or wellness routine.