8 week gut recovery program

I help  my clients with gut healing through the 5R program, which typically spans 8 to 12 weeks and consists of the following stages:

Release (Remove):

During this phase, we focus on eliminating potential food triggers and rebalancing overgrown microbiota. Instead of using the term “Elimination Diet,” which may sound restrictive, I prefer the “Gut Healing Diet” to emphasize the exploration of how food affects you. This phase lasts 4 to 6 weeks and involves consuming a simple diet free from common food triggers like gluten, sugar, dairy, eggs, soy, coffee, soda, and artificial ingredients. It’s also advisable to steer clear of foods you frequently crave. In line with Ayurveda and Traditional Chinese Medicine, we opt for warm, easily digestible foods. It’s essential to consult your primary care provider before discontinuing medications, particularly reflux medications, NSAIDs, and antibiotics. 

Rebalance (Replace)

Following 1-2 weeks on The Gut Healing Diet, we reintroduce the essential nutrients and factors required for a healthy gut microbiome. Emphasize high-quality fats and a fiber-rich diet, including choices like olive oil, ghee, avocados, and a daily intake of up to 8 servings of fruits and vegetables. If there’s evidence of low digestive enzyme function, consider incorporating a digestive enzyme product, although it’s generally not necessary for most individuals. This phase is safe for pregnant and breastfeeding women.

Repopulate (Reinoculate)

After another week, it’s time to reintroduce beneficial microorganisms. This can be achieved through daily consumption of lacto-fermented foods (such as yoghurt, sauerkraut, kimchi, lacto-fermented veggies, and miso) and a high-quality probiotic if needed. This phase is also safe for pregnant and breastfeeding women.

Rejuvenate (Repair)

To facilitate the healing of the intestinal lining, I recommend incorporating specific supplements for about a month (up to 6 months in more severe cases).  I suggest supplements:

• Zinc carnosine: 75 mg/day
• A multivitamin containing vitamins A, beta-carotene, C, E, and selenium (Pregnant women should rely on their prenatal vitamins for these nutrients).
• Fish oil or flax oil for their anti-inflammatory and gut-boosting properties.
• L-Glutamine Powder: 5-10 g of powder taken twice daily for one month (Not suitable for use during pregnancy).

Realign (Rebalance)

It’s crucial to consider lifestyle choices during your gut-healing journey. Factors like sleep, exercise, and stress significantly impact your GI tract. To complement the 5R program, focus on stress reduction, adopt healthy sleep habits, increase physical activity, practice yoga, and meditation, and spend time in nature. These lifestyle adjustments play a vital role in optimizing gut health.