Welcome to the third installment in our “4R” Approach to Gut Health Series. In our first post, we outlined the protocol and introduced you to the 4Rs: Remove, Replace, Reinoculate, and Repair. The article also included an in-depth outline of the “Remove” step, which is removing or reducing factors that may be contributing to your symptoms, including pathogens, bacteria, inflammatory triggers, and certain foods.
In part 2 of the series, we reviewed the protocol's second step, “Replace.” In this post, we discussed replacing the items removed in step one with nutrient-dense, gut-healing foods. For today's article, we’ll cover the protocol's third step, “ Reinoculate.”
What is the Function of Bacteria in the Gut?
The primary function of bacteria in the gut is to produce enzymes and extract nutrients during food digestion, particularly with complex carbohydrates and fibers that the body can’t break down on its own. They also produce beneficial byproducts called short-chain fatty acids through fiber fermentation during digestion.
Good gut bacteria play a crucial role in synthesizing essential vitamins like B1, B9, B12, and K.
Additionally, they contribute to maintaining a healthy immune system by preventing harmful bacteria from taking over, and they contribute to the integrity of the gut lining by preventing harmful substances from entering the bloodstream.
Reinoculating With Healthy Bacteria
The third step in the 4R protocol is to reinoculate your gut with friendly bacteria and the foods needed to repopulate the small and large intestines. This can be accomplished with a variety of foods and supplements, including:
Fermented foods
Fermented foods like pickles, kombucha, apple cider vinegar, and yogurt are common. Other options include fermented vegetables such as sauerkraut, fermented soy products like soy sauce, and certain types of tempeh, which are all high in probiotic bacteria, allowing you to acquire probiotics from your diet.
Prebiotic foods
Prebiotics are made up of short-chain sugars called fructooligosaccharides (FOS). They can be found in bananas, Jerusalem artichokes, dandelions, onions, asparagus, and garlic.
Arabinogalactans:
Arabinogalactans are a type of soluble fiber available in supplement form, but they can also be found in carrots, radishes, pears, corn, and tomatoes.
Soluble fiber
Soluble fiber is a type of fiber that dissolves easily in water. It can be found in apples, beans, cucumbers, celery, flaxseeds, strawberries, nuts, oatmeal, psyllium, and pears.
Supplements
You may also need to take a probiotic supplement. Probiotics are a type of live bacteria that aid the digestive process. They function to keep our gut health and intestinal function strong. When selecting a probiotic, choose a high-quality multi-strain product that contains lactobacillus, acidophilus, and Bifidobacteria. Be sure to verify that the bacteria are living, and aim for a probiotic product with a minimum of 10-20 billion CFU per day.
The reninoculating period can last anywhere from six to twelve weeks. During this time period, you will be working to regain a healthy microflora balance.
Improving Gut Bacteria With the 4R Approach to Gut Health
In our modern world filled with convenience foods and sedentary lives, many dietary and lifestyle factors can adversely affect digestive health, contributing to a number of health conditions. The 4R protocol is designed to address these challenges and introduce natural supplements into the gut that promote gut health.
Have you been trying to figure out how to work the 4Rs? Or, are you experiencing insomnia, food sensitivities, IBS, depression, rheumatoid arthritis, bloating, constipation, anxiety, skin issues, diarrhea, heartburn, or decreased immunity?
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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