In our previous article, The “4R” Approach to Gut Health Part 1, we introduced you to the 4Rs and discussed R number one, “Remove”. As a little refresher, the 4R protocol is designed to help you heal your gut naturally. The 4Rs are:
Remove (or reduce)
Replace (agents for digestive support)
Reinoculate (with friendly bacteria)
Repair (the mucosal lining)
This article is the second installment of a four-part series. Today, we’ll cover the protocol's second step, “Replace.” Be sure to check back over the coming weeks for the entire series.
Replace Agents for Digestive Support
The second step in the protocol, “Replace”, is a crucial part of your journey to better digestive health. In this step, you’ll learn to replace the known inflammatory foods that were removed in step one with nutrient-dense, gut-healing foods. You will also work to correct common deficiencies and factors that compromise digestion while reducing inflammation and supporting digestive health. Here are some options to add into your diet:
Anti-inflammatory herbs and spices:
Turmeric
Rosemary
Garlic
Ginger
Cumin
Fenugreek
Fennel
Onion
High-fiber foods:
Vegetables
Turnip greens
Brussels sprouts
Cauliflower
Carrots
Broccoli
Artichokes
Fruits
Apples
Bananas
Oranges
Strawberries
Avocado
Raspberries
Pears
Grains and Legumes
Lentils
Oatmeal
Barley
Bran flakes
Quinoa
Brown rice
Black Beans
Navy Beans
Great Northern Beans
Nuts and Seeds
Almonds
Pistachios
Sunflower kernels
Bitter Foods, or Bitters
Apple cider vinegar
Kale
Dandelion greens
Mustard greens
Collard greens
Cranberries
Dark chocolate
Dill
Mint
Sesame seeds
Foods High in Omega-3 Fatty Acids:
Wild-caught fish (salmon, mackerel, herring, sardines, anchovies, and tuna)
Flaxseed
Chia seeds
Hemp seeds
Walnuts
While the 4R protocol provides a comprehensive guide to improving your digestive health, it's important to remember that each person's needs are unique. Certain dietary supplements may also be necessary to support digestive function. Discuss your needs with your Dr. to find out which enzymes or supplements will be helpful for you.
Building a Better Gut Biome With the 4R Approach to Gut Health
If you’ve been experiencing gas, indigestion, food intolerances, bloating, or other digestive issues, the “Four R’s” can help you get on the road to better digestive health. The Four R's, which stand for Remove, Replace, Reinoculate, and Repair, are a comprehensive approach to healing your gut naturally.
Building a better gut biome takes time and effort, but it can be done naturally, and we’re here to help. Check back next month for part three in our series, where we’ll cover 4R protocol step 3, “Reinoculating the gut with friendly bacteria.” Be sure to click the link below or call our Durango office at 970 - 259 - 6803 for a free consultation, and let Dr.Tim and the Atlas Specific team help you with the 4Rs today!
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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