Krystyna Houser - The Good LFE Cookbook: low fermentation eating for SIBO, gut health, and microbiome balance

low fermentation eating for SIBO, gut health, and microbiome balance

by Krystyna Houser & Robin Berlin, RDN

GOODL/FE low fermentation eating

Good LFE is a multifaceted product and lifestyle brand focusing on microbiome health and wellness for those struggling with SIBO, IBS, and other gastrointestinal issues.

Founded by Dr. Mark Pimentel, Dr. Ali Rezaie, Robin Berlin RDN, and Krystyna Houser, all leading experts and voices in their fields. Good LFE is the result of their desire to bring motivation and inspiration to the IBS, SIBO, and microbiome-conscious community.

Join us. Learn more at www.thegoodlfe.com and gain access to articles, videos, recipes, and more.

A GATE

1. LF| V| GF
2. Lactose-free , Vegan , Gluten-free

We have spent decades researching and treating gastrointestinal issues, with a significant focus and expertise on the treatment of Small Intestinal Bacterial Overgrowth (SIBO) and microbiome health. Over time, we have demonstrated that the best way to restore microbiome balance and gut health is in fact through diet. As a result, we developed the Low Fermentation Eating (LFE) plan, upon which the Good LFE Cookbook is based.

Recent science suggests that humans are not entirelyhuman. Your gut is home to a cast of trillions of bacteria, viruses, and fungi. In fact, the number of bacterial cells in the human body exceeds the number of human cells in the body. These microbes can be beneficial, opportunistic, and at times, disease-causing. So every time you eat, you are sharing your meal with the vast array of microbes in the gut. For many people, food is simply absorbed in the small intestine and they go about their day. For those with SIBO, an excessive amount of bacteria have taken up residence in the small intestine where it can live off of fresh food, hence the name SIBO, Small Intestinal Bacterial Overgrowth.

While the complexity of this diagnosis is beyond this foreword, a hallmark of this disease is that people with SIBO have uncomfortable bloating after eating and in the more extreme cases stomach pain. Having SIBO creates a conundrum. You need a balanced diet to be healthy, but how do you do that when the bacteria of SIBO are there to ferment food and cause symptoms? Historically, extreme diets have been proposed but now we know these are too restrictive and unhealthy for you in the long run. Life cannot be about a daily struggle for diet. Eating is complex, and while there is no one perfect diet, years of scientific investigation and experience have taught us that experiencing SIBO or bloating involves two factors. First is how you eatallow time between eating for the gut to clean itself in preparation for the next meal. And secondly, to eat in a way that is healthy with balanced nutrients, yet not too restrictive (so you can find food on a restaurant menu and enjoy life.)

Often, eating to restore microbiome balance can be restrictive, difficult, and bland, adding to the woes of a SIBO sufferer. This cookbook solves for this with flavorful, accessible meals that can bring the joy of eating back to those with gastrointestinal issues. And there is a secret here: these recipes taste good for everyone.

Creating this cookbook was a labor of love for us. We have both spent years trying to find microbiome balance, and this book represents a final step on that journeysharing all that we have learned so that others can benefit from our experiences.