- Drink WATER. How much? Up to half of your body weight in ounces. For instance, if you weight 150 pounds, drink 75 ounces of water a day. You don’t like the taste of water? Water can be flavored with lemon or lime juice, or cucumber for a fancy “spa water” taste. Here’s a fun list of spa water recipes, most are SIBO friendly: SPA WATER RECIPES.
- Add bone broth and soups to your menu. Bone broth is nutrient dense and is an easy snack or breakfast on the go. Soups are very satiating, and are easy to make in advance, freeze and have on hand for quick meals. Eat cold soups during the summer if you prefer but warm soups can also cool you down. As you eat them, you may sweat, which then produces a cooling evaporation response.
- Snack on hydrating fruit and veggies. Try SIBO friendly fruits like strawberries, pineapple, oranges, raspberries, and grapes. These fruits contain 80% or more water content. High water content SIBO friendly vegetables, those with 90% or more water content, include lettuce, zucchini, radish, celery, cucumber, eggplant, peppers, broccoli and spinach. These fruits and vegetables tend to have fewer calories but help you hydrated and feeling full.
- Mix up your coffee and herbal tea intake. Herbal or decaffeinated teas offer the same “warm mug feeling” without the dehydrating hit of coffee or other caffeinated beverages. Although a 2014 study cited that moderate coffee drinking didn’t affect hydration in men, it’s safest to mix up your liquid intake so coffee isn’t the only thing you’re drinking.
- Limit alcohol. Alcohol consumption can make us urinate more and lose fluid. Limiting alcohol not only supports hydration but also facilitates taking in calories from nutrient dense food rather than the empty calories of alcohol.
