The gut is often referred to as our 'second brain' due to a large nervous system presence and the site of serotonin synthesis (one of the major neurotransmitters). All parts of the digestive system (the mouth, oesophagus, stomach, small intestine and large intestine) are imperative for sustained well-being. The 4 Rs process, as outlined below, is the first step to understanding the gut, its importance in our body and how to make lasting recovery to heal holistically.
WHY?
Inflamed Gut
1. Substances like gluten, toxins / chemicals, drugs, pathogens & stress irritate intestinal cells.
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2. Gaps form between these cells.
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3. Irritants and undigested food particles move through the gaps into the bloodstream.
4. The immune system 'attacks' foreign bodies in the blood.
5. A heightened immune system initiates an allergic-type response, which re-occurs whenever that particular food is eaten.
6. Individuals appear to be 'allergic' to common foods.
HOW?
Ideal Gut
1. Remove irritants, toxins & chemicals from your life.
2. Look into alternative options to drugs first.
3. Find your best stress-coping mechanisms.
4. Support immune system to keep pathogens at bay.
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5. Take an L-glutamine supplement.
6. Do a 48 hour bone-broth fast.
[See The 4 Rs for more]
The 4 Rs
REMOVE
- Remove gluten, dairy and any other irritating foods for at least two weeks.
- Be mindful of alcohol, caffeine and sugar consumption, as these are considered 'nutrient-less'.
REPLACE
- Replace digestive enzymes, using a supplement of Swedish Bitters (in tincture form) before meals to stimulate the liver - encouraging production of stomach acid and enzymes to digest food.
- Take apple cider vinegar (1tsp-8tsp) if uncomfortable after eating to help with digestion.
REPAIR
- Take L-glutamine (an amino acid in protein) away from food to fuel intestinal cells - strengthening & supporting them.
- A bone-broth fast allows the digestive system to rest & repair (a direct source of collagen and amino acids).
REINOCULATE
- Start a course of probiotics (generally one capsule before bed) to replace lost 'good' bacteria and rebalance the gut microbiome.
- Include prebiotic foods like kimchi, sauerkraut, miso, yoghurt or kombucha with every meal to feed probiotic bacteria (only when the gut has healed: no gas / bloating experienced).
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Extras
1. Continue an anti-inflammatory diet whilst healing the gut to help the intestinal cells heal. Foods like licorice, fish oils, turmeric / ginger, cabbage, bone-broth and vegetable juices are great.
2. Take a vitamin D supplement with food (if having long periods out of sunlight) to help regulate immunity.
3. A good quality multivitamin, which includes the correct ratio of minerals will help repair cells and fuel your body if there has been malabsorption from indigestion.
4. Ensure regular bowel movements with adequate intake of soluble & insoluble fibre (35g / day) from vegetables / leaves, fruit, psyllium etc.