A Simple Guide to Restoring Gut Health

Your gut and how you treat it are directly linked to the overall foundation of your health, and what you eat and how you live substantially influence your microbiome.

The microbiome consists of trillions of different species of bacteria, including parasites, viruses and fungi. When these "bugs" are fed a balanced diet, the immune system, metabolism and digestion can work in unity.

Unfortunately, many individuals have difficulty choosing healthy foods due to their fast-paced environment, inadequate food supply, and rising food costs.

As a nutritionist, a common theme among my clients when they complete their 5-day food journals is a high consumption of processed foods, alcohol, and sugar, which all contribute to gut inflammation.

With some education and support, I help my clients shift their mindset regarding food choices and empower them to help heal themselves.

Gut dysfunction

Astonishing 70–80 percent of your immune system lives in your gut and is the first line of defence when you come in contact with the outside world.

The gastrointestinal (GI) tract, or your gut microbiome, houses trillions of beneficial and harmful bacteria.

These all play a role in metabolism, synthesizing vitamins and minerals, detoxifying, lowering inflammation, and producing approximately 95 percent of the feel-good hormone serotonin.

A recent study indicates individuals who consume ultra-processed foods have a higher risk of depression and anxiety, which makes sense due to serotonin being produced in the gut.

Gut dysfunction includes:

• Digestion issues — Diarrhea, constipation, bloating, acid reflux, IBS.

• Skin conditions — Psoriasis, eczema, acne, dry skin, and loss of collagen.

• Mental health conditions — Anxiety, depression and stress.

Other dysfunctions include autoimmune diseases, sugar cravings, brain fog, and unexplained weight gain.

With a bit of discipline and patience, implementing the 5R protocol, which is rooted in functional medicine, can help anyone change their lifestyle and restore their gut health.

This approach is effective because it addresses all aspects of the GI tract, exploring the root cause and improving symptoms.

Step 1: Remove

Before starting the protocol, clients complete a 5-day food journal to identify gut stressors, irritants, and possible infections. I may suggest an elimination diet or sensitivity testing to pinpoint allergies. The removal phase varies by individual, lasting weeks to months.

#2 — Replace

As my clients remove digestive triggers from their diets, the next step is to replace anything missing that will kickstart digestion.

#3 — Reincoculate

The third step is to help repopulate the beneficial bacteria to bring harmony to the GI tract.

#4 — Repair

A healthy gut lining has junctions, which are epithelial cells that form a tight barrier so digestive foods, pathogens, and toxins can not escape into the bloodstream.

When these junctions begin to break down, they cause havoc in the digestive system, causing a leaky gut and leading to food sensitivities and chronic inflammation.

This is why step four is crucial in repairing the gut lining by flooding the body with herbs and nutrients to restore the integrity of the intestinal walls.

#5 — Rebalance

Lifestyle is critical to gut health due to its connection with the brain.

Improper sleep, exercise and diet can all contribute to emotional and physical stress, ultimately causing gut dysfunction.

This is why a lifestyle supporting the whole body and mind connection is essential.

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Rebalancing your gut can feel overwhelming, so working with a health practitioner may be a way to receive some guidance on your health journey.

Remember to be patient because it can take weeks, months or years to heal the gut completely.

Originally published in Medium.

In Fitness And In Health, by Jennifer Pitts—5 Tips that Can Help Restore Your Gut Health

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