What do insomnia, rheumatoid arthritis, food sensitivities, IBS, depression, bloating, constipation, skin issues, diarrhea, heartburn, anxiety, and decreased immunity all have in common? They have all been associated with poor gut health. Contrary to popular belief, the symptoms of an illness are not always related to the location where they are associated. Many symptoms of the above issues stem from a systemic imbalance originating in your gut (gastrointestinal tract).
Since over 80% of the immune system is located in the gut, poor gut health can eventually lead to some of the above conditions, as well as increased intestinal permeability, also known as leaky gut. Today, we are starting our four-part series on the 4R approach to gut health. The 4Rs are:
Remove (or reduce)
Replace (agents for digestive support)
Reinoculate (with friendly bacteria)
Repair (the mucosal lining)
This article will cover the protocol's “remove” step. Check back over the coming weeks for the full series.
Why Gut Health is So Important
More than 2000 years ago, Hippocrates, the father of modern medicine, stated that “All disease starts in the gut.” Not only that but with 80% of the immune system being held in the gut, all health begins in the gut, too.
According to one study, from food sensitivities to gas and bloat, 60–70 million Americans live with at least one digestive issue. This is roughly 20% of the population and almost twice as many people as those with diabetes. While it might be common to have digestive and gut issues, it’s NOT normal. There is a difference. So, let’s begin with our breakdown of the 4Rs to help you heal your gut naturally.
Remove and Reduce
The first step in the 4R protocol is to identify and remove the factors that may be contributing to your symptoms. These include pathogens (bacteria, viruses, or other microorganisms that cause disease.) Foods like gluten and dairy that exacerbate and disrupt intestinal lining and good gut bugs and other inflammatory triggers such as stress, pesticides, herbicides, and heavy metals.
Common Irritants to Remove or Reduce
Alcohol
Simple sugars
Refined starches and carbohydrates found in processed foods
Saturated fat and red meat
Added sugar and processed sugar foods
Food additives like emulsifiers and solvents found in processed foods
Trans fatty acids from convenient foods
Gluten, soy, and diary
Certain medications such as long-term antibiotics, NSAIDs (Ibuprofen, Naproxen, etc.), Prednisone, and acid acid-suppressing drugs (proton pump inhibitors, H2 blockers)
Excess stress. Stress can impair your digestion and absorption—particularly if you eat too quickly, too much, or at varying times of day.
Bacterial and yeast overgrowth, viruses, fungi, parasites, and other toxic substances commonly contribute to gut-related symptoms.
In other words, we begin the protocol by cleaning up the diet to starve the bad gut bugs of their favorite fuels. Inhibiting the growth of pathogens that might take refuge in your gut is also part of the “Remove and Reduce” step.
To do this, look for foods that naturally have strong anti-microbial properties. These include:
Turmeric
Ginger
Garlic
Cinnamon
Oregano
Thyme
Mint
Sage
Grapefruit seed extract
Honey
Black walnut
Cranberries
Adding these to your diet will help boost flavor and nutrient content while inhibiting the growth of harmful bacteria and yeast.
Hungry for More?
Are you keen on learning more about gut health? Remember to check back later in the month for part two, where we’ll cover 4R protocol step 2, “Replacing Agents for Digestive Support.”
Maintaining gut health and alleviating related symptoms takes work, and depending on the severity of your condition, it can take several months to repair your gut fully. That’s why we encourage you to start your gut health journey today with step one of the 4R protocol, so you’ll be on your way when step two comes out.
We also encourage you to click the link below to schedule a free consultation with Dr Tim to discuss your gut concerns and how Atlas Specific can help you achieve peak wellness.
Notice of Disclaimer:
We are doctors of upper cervical chiropractic, but we are NOT necessarily YOUR doctors. All content and information on this website is for informational and educational purposes only, does not constitute medical advice, and reading or interacting with this site does not establish any form of patient-doctor relationship. Although we strive to provide accurate information, the information presented here is not intended as a substitute for professional advice, and you should not rely solely on this information. Always consult a professional in your particular area of need before making medical decisions.
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