The 4R protocol
This great four-step intervention that supports healing in the gut. We all know how important the gut is for our overall health and mental wellness. However, some of our lifestyle choices can be causing imbalances in the gut that can have negative effects.
Without a healthy gut, we are less able to absorb nutrients, digest our food, and deal with outside toxins. The bacteria in our gut also plays a role in our mental health, because of its connection to the central nervous system - the Gut-Brain Axis.
Inflammation in the gut can also lead to "leaky gut" syndrome, which is when the tight junctions between cells of the intestinal lining are altered, allowing potentially harmful substances to pass through into the body.
Good news - healing your gut starts with a few simple swaps every day. Here are the four R's:
REMOVE: pathogens and inflammatory triggers.
REPLACE: these with nutrients & gut supporting foods.
REINOCULATE: (reintroduce) beneficial bacteria.
REPAIR: the intestinal lining.
This simple system can have positive effects for anyone, but especially those with celiac disease, chronic fatigue, IBS, MS, rheumatoid arthritis, and type 1 diabetes. This is also a very positive lifestyle change for anyone looking to improve their overall health, wellbeing, and mental health.
Let's get started:
REMOVE:
alcohol
Food additives (artificial colors, solvents, emulsifiers)
Food sensitivities (gluten, dairy, nuts etc.)
Refined starches and sugar
saturated and trans-fats (vegetable oil, canola oil, margarine)
REPLACE
Anti-inflammatory herbs and spices (turmeric, rosemary, garlic)
Extra-virgin olive oil
High-fiber foods (vegetables, fruits, nuts)
Mushrooms
Omega-3 fatty acids (e.g., salmon, mackerel, herring, trout) My favorite Omega-3
REINOCULATE
Fermented foods: yogurt, kefir, sour cream, kombucha, kvass, water kefir, miso, tempeh, natto, sauerkraut, kimchi, unpasteurized pickles.
Probiotic supplements My favorite probiotic
REPAIR
Dietary supplements can be a game changer to reapiring your gut. Here are some of my favorites. *Be sure to communicate with your doctor about your health goals!
In the end, a healthy gut means a healthy YOU! Gut health is one of the most important things to support in our body - and I love to see when my clients start to feel better because of it!
As always, feel free to schedule a consultation with me if you have questions! Talk to you soon.
-Merilee Ford, M.A