Did you know that 70-80% of your immune system is housed in your gut? So it’s critical that your digestion is functioning properly.
If you are dealing with digestive discomfort like gas and bloating, indigestion or acid reflux, chronic diarrhea or constipation, you’re dealing with the symptoms of an imbalanced gut.
It might surprise you that it’s just as common for gut imbalance symptoms to present in other ways such as brain fog, poor concentration, poor memory, depression, and anxiety.
Seasonal allergies, sinus congestion, autoimmune disease, fatigue, mood imbalances, hormone imbalances, bad breath, and skin issues can all be signs of gut dysbiosis as well.
Many of us tend to reach for short-term solutions that alleviate symptoms, but they do nothing to restore gut health. When gut health is compromised, there’s no quick fix. Addressing the root cause is the only way to guarantee better health outcomes in the long-term. This requires a bit of guidance, effort and patience.
Introducing “The 5 R Approach to Gut Health,” a holistic framework and functional medicine approach used to address the root causes of digestive issues and restore gut health.
The 5Rs:
Remove
Replace
Reinoculate
Repair
Rebalance
Step 1: REMOVE
Identify and remove the following 4 categories that may be contributing to inflammation and intestinal permeability, or “leaky gut."
Certain Foods ~ Identify and eliminate foods to which you’re sensitive, have allergic reactions to, or that can cause intestinal inflammation. The most common sensitivities or intolerances are gluten, dairy, corn, soy, eggs and ultra-processed foods and sugars. Additionally, alcohol, coffee, ultra-processed food, artificial sweeteners, sugar, and food additives can drive inflammation and irritate the gut lining, causing digestive issues.
Pathogens ~ Target and remove harmful gut bacteria and parasites, and eliminate infections like SIBO or yeast overgrowth that may be disrupting your gut's balance.
Stress ~ Stress has a direct impact on gut permeability. The cortisol released weakens your intestinal gut lining, allowing harmful bacteria to enter your circulation. This leads to systemic inflammation. Breathwork, exercise, getting out in nature, and meditation are all helpful.
Toxins ~ Minimize exposure to environmental toxins and substances like pesticides or pollutants that are known to disrupt the gut's normal functioning and can lead to chronic diseases, allergies, obesity, and other GI issues.
Step 2: REPLACE
After removing the triggers to your digestive issues, the next step involves replacing anything your gut is missing that’s critical for proper digestive function. Eat a diverse range of nutrient-dense foods found in nature. Apple cider vinegar in water, warm lemon water, or bitter foods stimulate stomach acid and digestive enzymes. Bone broth contains amino acids that help heal the gut lining, and cold water fish like sardines and salmon contain omega-3 fatty acids, which help reduce inflammation. You can work with a practitioner to incorporate quality supplements that help the body digest food such as hydrochloric acid (HCl), bile salts, and digestive enzymes.
Step 3: REINOCULATE
Reinoculate your gut microbiome by replenishing friendly beneficial bacteria. This can be achieved through the use of probiotics such as miso, tempeh, yogurt with “live and active cultures,” raw fermented sauerkraut and kimchi, raw apple cider vinegar and prebiotics such as under ripe bananas, garlic, leeks, leafy greens, jicama, asparagus, and apples.
Step 4. REPAIR
Repair your gut lining with key nutrients that reduce inflammation, address nutrient deficiencies and promote digestion and absorption. Consuming foods high in zinc (oysters, red meat, nuts and seeds), calcium (sardines, leafy greens), magnesium, iron, omega 3s and vitamins A, C, D, E and B12, helps restore the linings of the digestive tract and promotes absorption. Bone broth, eggs, and chicken are rich in collagen and are good sources of amino acids, which protect the intestinal barrier. Herbs and supplements such as L-glutamine, aloe vera, zinc carnosine, turmeric, and ginger are anti-inflammatory and also support gut health.
Step 5. REBALANCE
The final step is a rebalancing of your lifestyle to maintain the improvements of your symptoms and to support a healthy mind and body. Sleep, diet, emotional states, physical activity, and stress levels all have an enormous influence on your digestive function and health. Incorporate daily stress-reducing practices, such as meditation, restorative yoga, mindfulness, and breathing exercises, into your routine. Make choices that promote a healthy gut, such as regular movement, spending time in nature, connecting with loved ones, consistent quality sleep.
A gut healing protocol nourishes the body and improves its ability to heal through a holistic, well-balanced, and personalized approach. It's best to work with a health care practitioner during this process.
Tune into podcast episode 213, The "5 R" Approach to Gut Health, for more.
Here’s to a healthy gut!
Love, Your Wellness Coach,
Alyssa
P.S. Further reading:
January 22, 2025
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