Welcome to the fourth and final installment in our “4R” Approach to Gut Health Series. In the earlier posts, we outlined the protocol and introduced you to the 4Rs: Remove, Replace, Reinoculate, and Repair. In each article, we walk you through the steps necessary to repair your gut health naturally.
The First 3 Steps in the 4R Approach to Gut Health
Just in case you’ve missed any of the previous articles, below is a brief outline and link to each. So, let’s recap before we move on to the final step, “Repair.”
Step One - Remove and Reduce
We begin the protocol by cleaning up the diet and removing or reducing the inflammatory triggers and foods the bad gut bugs thrive on. These include alcohol, simple sugars, refined starches, saturated fats, processed foods, gluten, soy, and dairy.
Step Two - Replace Agents for Digestive Support
In the second step of the protocol, we “Replace” the foods that were removed in step one with nutrient-dense, gut-healing foods. These include anti-inflammatory herbs and spices, high-fiber foods, grains and legumes, nuts and seeds, and bitter foods or bitters.
Step Three - Reinoculate With Healthy Bacteria
The third step in the 4R protocol is to reinoculate your gut with friendly bacteria and the foods they need to grow. This includes fermented foods, prebiotic foods, soluble fiber, and supplements.
Now that you’re all caught up, it’s time for you to take the next step in the protocol, “Repair.”
Repairing the Gut Lining
The fourth and final step of the protocol involves repairing the intestinal lining with specific nutrients that have been shown to decrease leaky gut and inflammation. This stage can take up to six months.
In addition to an allergen-free, healthy diet, a variety of foods and supplements may help to further reduce inflammation and support cell growth in your digestive tract, such as:
High Fiber Foods:
Psyllium Husks (Metamucil)
Guar Gum
Oat bran/Oatmeal
Ground Flax Seed
Supplements:
Antioxidants, including vitamins A, B5, C, D, and E
Selenium and Carotenoids
Omega-3 fatty acids
L-Glutamine Powder
Zinc
Herbs:
Aloe vera
Licorice
Marshmallow root
Slippery elm
Other Foods:
Bone Broth
Brassica Family vegetables (Broccoli, Spinach, Kale, Cabbage)
Fruits - Banana and Kiwi
Fermented foods
Coconut Oil
In Conclusion
If you have been experiencing digestive issues, this protocol can significantly reduce and manage your symptoms while addressing the root cause(s). As you work through the steps, remember that relief and improved health are within reach. If you find yourself struggling and need one-on-one help, we're here for you. Click the link below or call our Durango office at 970 - 259 - 6803 for a free consultation. 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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