5 Steps To Better Gut Health

5 Steps To Better Gut Health

The 5R Gut Healing Protocol


In the previous blog I talked about my own experience with poor gut health, its effects on my mental health, and my journey to healing. While my path wasn’t linear, and included a lot of trial and error, what ultimately worked for me in healing my gut can be summarised in what’s known as the 5R framework for gut health. In fact, the products I’ve selected for Trifora Wellness’ Gut Health collection are modelled on this protocol. The 5 Rs stand for Remove, Replace, Reinoculate, Repair, and Rebalance.

The protocol addresses the root causes of poor gut health, to bring about lasting improvement and relief from symptoms.


1. Remove

 

This first step is focused on removing things that could be negatively effecting your gut. This includes:

  • Harmful bacteria, parasites, or yeast overgrowth: These can be removed with the use of certain herbs, supplements or medication. Antifungals can bring Candida Albicans yeast overgrowth under control; Anthelmintics can eliminate intestinal worms; and food-grade diatomaceous earth may cleanse the digestive tract of toxins including bad bacteria.
  • Prescription antibiotic medication may also be necessary depending on the advice of your doctor. Because antibiotics don’t discriminate between good and bad bacteria, like natural supplements can, it’s especially important to follow all steps of the 5R protocol to mitigate a resulting imbalanced microbiome.
  • Foods that are irritating the gut: These could be foods you’re allergic, intolerant or sensitive to. You can get tested for allergies and intolerance to things like gluten, lactose and fructose. You can also follow an elimination diet to identify foods you’re sensitive to. The Low FODMAP Diet, developed by researchers at Monash University, is an excellent tool that helps you identify trigger foods while giving your body a break from irritants so it can heal. This is the diet I used during the initial months of gut healing, and while it is extensive in its restrictions, it’s also very easy to follow (there’s even an app you can use) and it’s temporary.
  • Stress: Stress has a direct impact on the gut. It can cause the release of cortisol, our body’s stress hormone, which can damage the gut lining and lead to systemic inflammation. Removing stress from our lives, as much as is possible, is also an important part of this step of the protocol.


2. Replace

The next step is to replace the missing things that are required for healthy digestion, namely:

  • Digestive secretions: digestive enzymes, hydrochloric acid, and bile salts are required for proper digestion. They may be compromised by diet, disease, gut infection or other factors. They can be replaced with supplements, or bitter foods that stimulate digestive enzymes can be consumed, such as dandelion greens, rocket/arugula, and kale.


3. Reinoculate

Now it's time to rebalance the gut microbiome with beneficial bacteria through:

  • Probiotic supplements and foods: Probiotics are beneficial microorganisms (good bacteria) found in the gut. As noted above, antibiotics kill both good and bad bacteria. That’s why it’s so important to repopulate the gut with the good kind so there isn’t an imbalance. High-quality probiotic supplements containing diverse strains of beneficial bacteria can be very useful at this stage.
  • Our pick is Bioglan Medlab's Multibiotic. Not only does it contain 21 billion CFU per capsule, it's also multi-strain with Streptococcus, Lactobacillus, and Bifidobacterium species. This diversity is as important in a probiotic as the CFU count.
  • Consuming fermented foods is also an effective way to enhance microbial diversity and balance. These foods include sauerkraut (the kind in the fridge, not on the shelf), kefir and kimchi.
  • Prebiotics: Prebiotics are fibre-rich foods that probiotics like to eat. They promote the growth of good bacteria in the gut, so it’s important that we consume them. Luckily, many common, tasty foods are prebiotic, including onions, garlic, bananas, asparagus, oats, apples, and many more.


4. Repair

This step is about repairing the lining of the GI tract, which is crucial for treating and preventing leaky gut. It can be achieved with the help of the following:

  • Bone broth: Bone broth is rich in collagen, gelatin, and amino acids that support gut lining integrity and repair. It tastes great and can be consumed on its own or added to the base of soups. It can be prepared at home or conveniently purchased as a concentrated powder to avoid the 12-24 hour cook time.  We’ve chosen to stock a range of Nutra Organics bone broth powders because they’re made with simple, organic ingredients, and are free from synthetic flavours and colours.
  • L-Glutamine: Supplementing with L-glutamine can be a powerful tool for repairing leaky gut. It’s an amino acid known for its role in maintaining intestinal barrier function and promoting healing. It strengthens the intestinal lining by supporting the integrity of the gut mucosal wall. Look for a high quality supplement that doesn’t contain fillers, like this 100% pure pharmaceutical grade powder from Healthwise.
  • Turmeric: Turmeric, especially when it's activated with black pepper and oil (look up golden paste latte online for a delicious recipe), has been shown to significantly reduce inflammation in the body, which can also be helpful for the gut at this stage.


5. Rebalance

This step is all about lifestyle. Things like sleep, exercise and stress can all affect digestive health. Consider including the following in your lifestyle:

  • Stress reducing practices: Whether it’s meditation, mindfulness, yoga, deep breathing, reading, or simply going for a walk, incorporate an activity that helps you to de-stress as part of your routine and lifestyle.
  • Healthy habits: Prioritise eating well, getting enough sleep, getting regular physical activity, and drinking enough water. Simple things that help lower the body’s stress levels.
  • Herbal supplements: Stress and anxiety can be lowered with the support natural supplements containing ingredients like ashwagandha, lemon balm, passionflower, kava, rhodiola and magnesium. They can be key tools in lowering stress levels and allowing the gut and mind to rest and heal.

 

    More Information

    There are credible online resources that can help you learn more about the 5R Framework and the Low FODMAPs Diet. This blog is a summary of information that's available based on scientific research and the work of functional medicine practitioners. Please always consult your healthcare professional for advice as necessary. You can find many types of supplements that form part of the protocol on the Gut Health and Mental Health pages. 

    We hope this framework will help you take clear, specific and achievable steps towards better gut health.

    To your health and wellbeing, 

    Trifora Wellness.

     

    Back to blog

    Leave a comment

    Please note, comments need to be approved before they are published.