4 steps to heal your gut
the 4r protocol for healing your gut
The primary goal is to reprogram the intestinal lining to a non-inflammatory state. More specifically, restoring microbiome balance, healing the gut lining, and restoring tight junction integrity.
An individualized approach to healing your gut is critical, so it is best to work with a professional who will determine your treatment course based on the severity of your symptoms and will safety guide you through this process to achieve optimal results.
Here are 4 steps that can help heal your gut and eliminate digestive issues and GI symptoms once and for all:
REMOVE
Temporarily remove your personal food triggers that cause inflammation. Common food triggers are processed food, gluten, dairy, sugar, caffeine, alcohol, seed oils. Also, actively work to lower stress. Due to the gut-brain connection, stress can impact gut health.
REPLACE
Replace with nutrient dense whole foods, digestive enzymes, fiber, phytonutrients. Nutrients that support gut health are omega-3 fats, resistant starches, high fiber foods, wide variety of fruits & veggies. Eat the rainbow.
REINOCULATE
Reinoculate with pre and probiotics to support good bacteria in your gut. Probiotic rich foods are fermented foods like yogurt, sauerkraut, kimchi, miso.
REPAIR
Repair gut lining with supportive foods, supplements, and botanicals. Beneficial foods and supplements are omega-3 fats, bone broth, L-glutamine, zinc, vitamins A & D, ginger, curcumin or turmeric, Boswellia, and butyrate.
