What are the 5 R's to Healing Your Gut?

There are many effective ways to bring our gut back to health and finding what will work for you can be an overwhelming task with so much information out there. Some are familiar with the 4-R method, but after you have succeeded in accomplishing all 4, number 5 is crucial to maintain your results. The 5-R method begins with removing the bad stuff and ending with finding balance with all the good stuff.


Below are the 5 R's to gut health:

  • Remove: processed foods that are void of nutrients, poor-quality fats and oils, heavy metals, foods that create allergic reactions, and any other toxic elements found in our food and our environment that irritate our gut. This first step is critical to the success of this program

  • Replace: all processed foods should be replaced with nutrient-dense, fresh whole foods, nutrients, digestive enzymes, hydrochloric acid, and bile acid that aid in rebuilding not only the gut lining, but the entire digestive system

  • Reinoculate or repopulate: beneficial bacteria by adding probiotics and prebiotics from whole foods and high-quality supplements

  • Repair: repair the using gut-friendly nutrients such as L-glutamine (which helps rebuild the gut lining), vitamins A, C, D, and E, essential fatty acids, zinc, and herbs such as marshmallow root, slippery elm, aloe vera, and quercetin. Fiber is also essential and should be one of the most important as the good bacteria feed on fiber.

  • Rebalance: in order to maintain gut balance, practice a lifestyle that helps support the gut and keep it running optimally. Practices such as: stress management, improved sleep habits. exercise/intentional movement, changes in attitude and belief systems. These lifestyle practices allow you to accept a new you and live your life according to your new beliefs.

In order to create and maintain your gut health using the 5-R method, the following dietary guide will provide optimal benefits:


5-7 servings of vegetables: diverse in color, texture, and flavor. Preferably organic and as local as possible. Try to avoid processed vegetables and eat fresh as often as possible.







2-3 servings of fresh fruits. Same as vegetables, fresh is best, avoid processed fruits with added sugars, colors, and flavors. Choose organic whenever possible.








2-4 servings of protein. Plant-based protein is best. Limit your animal proteins to no more than 12 servings per week. Beans, nuts and seeds are amazing sources of protein with the added benefit of fiber. When eating animal, choose organic, wild-caught and lean and no more than a 3-4 ounce serving




Using these dietary guidelines will give you the nutrients and healthful elements you need to stay in balance and live a high-quality life!




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