How to Manage SIBO at Work — Practical Tips for the Workplace
Living with Small Intestinal Bacterial Overgrowth (SIBO) can be especially challenging during the workday. Digestive symptoms — like bloating, discomfort, gas, and irregular bowel movements — can interfere with productivity, focus, and even confidence at work. But with planning, strategies, and self-care techniques, it is possible to manage SIBO while still meeting your professional goals.
Here are evidence-based and practical tips to help you handle SIBO in the workplace.
Plan Your Meals & Snacks Ahead
One of the biggest triggers for SIBO symptoms at work is eating the wrong foods at the wrong time — or having no SIBO-friendly options available.
Practical Steps
Meal prep your low-FODMAP lunch and snacks the night before. Keeping a stock of safe food in your work fridge helps you avoid office treats that might trigger symptoms (like high-FODMAP snacks).
Bring SIBO-friendly snacks (e.g., nuts you tolerate, low-FODMAP fruit like berries, lactose-free yogurt) so you always have a safe option.
Eat on a schedule and avoid frequent grazing — consistent spacing between meals supports digestion and the migrating motor complex (MMC), which helps move bacteria out of the small intestine.
Stay Hydrated Throughout the Day
Good hydration supports smooth digestion and helps reduce bloating and constipation. Keep a water bottle at your desk and sip frequently. Herbal teas like peppermint or ginger can also soothe digestion when tolerated.
Manage Stress & Breaks
Workplace stress can aggravate SIBO symptoms by slowing digestion and increasing inflammation.
Ideas for Stress Control
Take short mindful breaks — even 5 minutes of deep breathing or stepping outside can reset your nervous system.
Incorporate light movement every hour — standing up, stretching, or walking helps stimulate digestion and gut motility.
If possible, schedule a short walk after lunch to support digestion and relieve discomfort.
Set Boundaries Around Work & Health
Communicating your needs (within your comfort level) can make your workday easier:
Talk to your manager about flexibility — options like flexible hours, remote work, or extended breaks can help you manage symptoms discreetly and effectively.
Request access to a comfortable restroom if symptoms are unpredictable, and position your desk near one if possible.
Many employers are open to reasonable accommodations when health concerns impact performance. So don’t hesitate to discuss what you need to maintain productivity without painful symptoms.
Talk With Co-Workers Sensitively (if You Choose)
You don’t have to share every detail of your health, but making coworkers aware of your general needs can reduce awkward moments. A simple message like “I have a health condition that sometimes means I need flexible snack breaks or restroom access” can foster understanding without oversharing.
Integrate Daily SIBO Habits
To manage SIBO while working long hours:
Follow your personalized SIBO diet consistently — avoid foods known to trigger symptoms.
Avoid high-FODMAP meals on busy days when symptoms would be harder to manage.
Track symptoms with a journal or an app to understand what foods and routines help you feel your best.
Final Takeaway: Balance Work & Gut Health
Managing SIBO in the workplace isn’t just about surviving the day — it’s about creating a routine that supports your body and your career. With preparation, stress management, hydration, and smart communication, you can reduce flare-ups and perform at your best — even with a sensitive gut.