Resistant starch is starch that resists digestion in the small intestine and instead gets fermented by microbes further down. It negatively affects all 3 types of SIBO. That fermentation can be helpful or problematic, depending on gut health (especially SIBO). Here are the main, practical examples, grouped in a way that actually makes sense. Raw starch powders (most fermentable) These are the strongest forms and most likely to worsen SIBO symptoms. - Potato starch (raw, unheated) - Green banana flour - High-amylose maize starch (e.g., Hi-Maize) These- - Are almost entirely resistant starch - Feed bacteria very efficiently - Commonly increase gas, bloating, and distention in SIBO Cooked and then cooled starches When starch is cooked and then cooled, part of it becomes resistant. Examples- - Cooked potatoes that are cooled (potato salad, leftovers) - Cooked rice that is cooled (sushi rice, leftover rice) - Cooked pasta that is cooled - Cooked oats that are cooled overnight Important nuance- - Freshly cooked is less resistant - Cooled is more resistant - Reheating lowers resistance slightly, but not fully Unripe or less ripe plant foods These contain naturally occurring resistant starch. - Green (unripe) bananas - Green plantains - Very firm, underripe fruit As fruit ripens - - Resistant starch change to simple sugars - Fermentation risk shifts from starch based to sugar based fibers Legumes and pulses These are a mix of resistant starch & fermentable fibers. - Lentils - Chickpeas - Black beans - Kidney beans - Navy beans Even when well cooked- - Still highly fermentable - Often problematic in methane or mixed SIBO - We have FitnHealthy Forever way of reducing this effect by soaking overnight & rinsing well Whole and minimally processed grains Contain smaller but meaningful amounts. - Barley - Rye - Whole wheat - Oats (especially steel-cut or cooled) Tolerance depends heavily on-

What are archaea and why the heck should I care? 🤣 Archaea are microorganisms, like bacteria, but they are a completely different life group. Life is broadly divided into- - Bacteria - Archaea - Eukaryotes (plants, animals, humans) So archaea are not bacteria, even though- - They look similar under a microscope - They live in the gut - They interact with bacteria The simplest way to think about it - Bacteria - make hydrogen - Archaea - consume hydrogen and make methane They work as a team. Why does archaea matter in SIBO? Methane is not made by bacteria Methane is produced almost entirely by methanogenic archaea, mainly- - Methanobrevibacter smithii (the big one in most humans) These archaea- - Eat hydrogen produced by bacteria - Convert it into methane gas So methane SIBO is really- Bacterial overgrowth PLUS archaeal overgrowth That’s why the terminology is shifting toward- - IMO (Intestinal Methanogen Overgrowth)instead of methane SIBO But clinically, the symptoms are the same. Why methane slows everything down (think constipation) Methane- - Directly slows intestinal muscle contractions - Reduces peristalsis - Acts like a brake pedal on the gut This is why methane is strongly associated with- - Constipation - Incomplete evacuation - Gas trapping - Lower abdominal distention This is a mechanical effect, not just inflammation. Why fiber and resistant starch often backfire. We think "I'll just add more fiber and I'll go more often" Here’s the chain reaction no one tells You - 1. You eat fermentable carbs or resistant starch 2. Bacteria make hydrogen 3. Archaea consume hydrogen 4. Archaea produce methane 5. Methane slows motility 6. Slower motility leads to even more overgrowth It becomes a self-feeding loop. Why this changes your SIBO treatment strategy if this is You. Archaea- - Do not respond well to many standard antibiotics - Are harder to reduce - Thrive when hydrogen is abundant

Why It Helps Some People and Worsens Others Coffee doesn’t affect everyone the same way. That’s because coffee - - stimulates gut movement - raises stress hormones - changes digestion speed Depending on whether your gut is moving too fast or too slow, coffee can feel helpful or create problems later. Coffee is a stimulant.If your gut is slow, it can help. If your gut is already stressed or imbalanced, it can backfire. The difference shows up clearly between hydrogen and methane patterns. Coffee & Hydrogen Dominant SIBO (Fast digestion, loose stools, diarrhea, urgency) What coffee tends to do- - Speeds digestion even more - Increases urgency - Can trigger loose stools or diarrhea - Can worsen cramping or gurgling Why does this happens? In hydrogen patterns- - Fermentation happens quickly - Digestion already moves fast - Coffee adds more stimulation on top So instead of helping, coffee can- - push food through too fast - worsen symptoms - increase inflammation How people describe it? - “Coffee sends me running to the bathroom.” Coffee guidance (hydrogen pattern) - Often reduce or pause coffee early - Never on an empty stomach - Smaller amounts if used - Focus on calming digestion first Coffee & Methane Dominant SIBO (Slow digestion, constipation, lower belly bloating) What coffee tends to do - - Triggers a bowel movement - Feels relieving at first - Helps stool move out BUT then What often happens later - Belly becomes more distended - Lower abdominal pressure increases - Gas feels trapped - Bloating worsens hours later Why does this happen in methane patterns? - Digestion is slow - Gas is already trapped upstream - Coffee forces movement without coordination So then the - - Stool moves - Gas gets pushed downward - The belly distends later Coffee didn’t fix motility, it just overrode it temporarily. How people describe it? - “Coffee helps me go, but I bloat worse later.”

Hydrogen vs Methane & Why Symptoms Look So Different In Lesson 1, you learned that gut overgrowth is not a food problem, it’s a movement and rhythm problem. In this lesson, we’ll explain why two people can have gut overgrowth and feel completely different. This is one of the biggest missing pieces in gut education. When food ferments too early in the gut, it produces gas. But not all gas behaves the same. Different gases create different symptoms, different bowel patterns, and different responses to food, fiber, fasting, and coffee. The Two Main Patterns Most people fall into one of these patterns (or a mix of both) 1. Hydrogen dominant 2. Methane dominant Let’s break them down simply. Hydrogen Pattern (Fast & Loose) What’s happening - Food ferments quickly - Gas is produced rapidly - Digestion moves too fast Common signs - Loose stools or diarrhea - Urgency after eating - Gurgling or bubbling sounds - Bloating that comes on quickly - Bloating often improves after a bowel movement People with this pattern often say- “Food goes right through me.” What tends to make this pattern worse - Large carb loads - Sugary foods - Fruit eaten alone - Fasting followed by big meals - Stress Methane Pattern (Slow & Stuck) What’s happening here? - Fermentation is slower - Gas builds gradually - Digestion moves too slowly Common signs - Constipation or hard stools - Bowel movements that feel incomplete - Lower belly bloating or pressure - Bloating that worsens after bowel movements - Feeling “backed up” or heavy People with this pattern often say - “I go, but it never feels finished.” What tends to make this pattern worse? - High fiber or “gut healing” foods - Resistant starch - Fasting - Skipping meals - Stress and poor sleep This pattern is very common in women over 40, especially around hormone changes. Mixed Pattern (Both) Some people experience: - Constipation sometimes - Diarrhea other times - Bloating that changes day to day - Foods that feel safe one week and not the next

Coffee on an Empty Stomach Stimulates- 1. Cortisol (stress hormone) - Coffee directly increases cortisol - On an empty stomach, the spike is larger High cortisol- This is the biggest issue for women with night waking, lack of belly fat loss or constipation. 2. Adrenaline (Epinephrine) - Triggers “fight or flight” - Increases alertness and heart rate Can feel like it's helpful short term, however it may be stressful long term (for specific people & conditions).This stalls fat loss. 3. Noradrenaline (Norepinephrine) - Sharpens focus - Suppresses appetite - Tightens blood vessels and gut muscles This can temporarily reduce hunger but slow digestion. 4. Dopamine - Increases motivation and pleasure - Reinforces the habit (“I need coffee to feel normal”) This is why coffee can feel emotionally regulating. 5. Glucagon - Signals the liver to release stored glucose (sugar) - Raises blood sugar when no food is present This is why coffee can feel energizing even without eating, but it increases stress signaling. This stalls fat loss. 6. Reduced Insulin Signaling (indirect effect) - Coffee before food can blunt insulin sensitivity short term. This stalls fat loss. When coffee is taken without food, the body interprets it as “We need energy, but none is coming in therefore...... release the stress hormones.” This raises blood sugar. For someone already dealing with- - Constipation - Bloating - Night waking - Fat loss resistance This can reinforce the stress loop. Why is coffee is different with food? When coffee is taken after eating then - - Cortisol response is smaller - Blood sugar is more stable - Digestion is less disrupted - Less rebound bloating later Same coffee , VERY different hormonal response. FitnHealthy Forever Tip - Coffee on an empty stomach pushes stress hormones up, coffee after food is much gentler on your system. Does all of this mean that Coffee is bad? Heck no! Coffee can be a powerful tool, however like any Power Tool, it's best when used properly.