The 4R’s of Gut Healing: Heal Your Gut, Heal Yourself!

The 4R’s of Gut Healing: Heal Your Gut, Heal Yourself!

A fully functioning digestive system is critical to our overall health. Around 70% of our immune system is located in our gut and about 90% of essential neurotransmitters, including serotonin (the happy hormone) production, are made in our gut. Taking this into consideration, we should really put more focus on healing our gut and making sure the 100 trillion little buggers living inside our gut are happy and well balanced. If the good and the bad bacteria become imbalanced, a dysbiosis is formed and this can give us a lot of unwanted trouble.

Bacterial imbalance in the gut

The gut imbalance has been linked to stomach pain, bloating, diarrhoea and many other unwanted health issues. But if we look a little deeper, the dysbiosis can be the root cause of many chronic health problems, some of which are:

  • Food sensitivities
  • Thyroid conditions
  • Fatigue
  • Anxiety
  • Depression
  • Joint pain
  • Headaches
  • Skin issues like rosacea, acne, psoriasis
  • Digestive problems
  • Weight gain
  • ..and many more!

How to heal a leaky gut

No matter what your health problem is there is always a solution to healing your gut and maintaining a healthy, balanced microbiome. There is a four-step process that is easy to follow and can be highly effective when one completes it successfully. The four stages include:

4R's Gut Healing Protocol
  1. REMOVE  foods and factors that damage the gut
  2. REPLACE with healing foods
  3. REPOPULATE with fermented foods and probiotics
  4. REPAIR with specific supplements

I use this 4R’s Gut Healing Protocol with my patients who have witnessed incredible results with their personalised diet plans (link) that are all based on these four essential stages when it comes to healing the gut.

So let’s look at each stage in more detail.

The first stage: Remove

The first stage is simple and easy to follow. Remove all foods and factors that damage the gut. Even though all four stages is crucial, but if you don’t remove all allergens and inflammatory foods from your diet that can be irritating your unhealthy inflamed gut, even the best and most expensive probiotics may not solve your health issues.

What inflammatory foods should you avoid?

  • Sprouted Grains
  • Sugar
  • GMOs
  • Synthetic food additives
  • Dairy
  • Processed foods

These are just a few to name. The list of foods that are harmful to our gut is quite long, especially if one consumes today’s common Western diet.

This stage can take anything from 1 week to 4 weeks, depending on the severity of your symptoms.

The second stage: Replace

Now, that you have removed the gut-damaging foods you need to replace them with gut-healing foods. If you have been suffering from gut-related symptoms for quite some time adopting a gut-friendly diet is a must!  Such a diet contains foods that support the healing of your gut. These foods are easy to digest and can gradually help repair the lining of your intestines.

Here are some gut-friendly foods:

Bone broth- bone broth is a gut healing elixir! It is highly nutritious and beneficial to our gut. It contains plenty of collagen and amino acids, such as proline and glycine that can help heal your damaged gut cell walls. I recommend to all my clients to go on a bone broth fast for at least three consecutive days to reboot the gut and give it a break from constant food and digestion.

Coconut products: I have a huge passion for coconuts! Coconut water, coconut oil, coconut name it! Coconuts are high in medium-chain fatty acids (MCFAs) which are easier to digest than other fats and so it is a great idea to include some coconuts products into your diet during the replace stage.

Healthy fats: consuming healthy fats such as egg yolks, avocados, avocado oil, olive oil and coconut oil are soothing for our gut and naturally promote healing.

Omega-3 fats: We all heard about the omega-3 good fats by now, I’m sure. There are certain foods that are naturally high in this healthy fat like grass-fed beef, lamb and wild-caught fish such as salmon should all be introduced. Make sure you focus on organic produce and consume these foods in moderation.

Fruit and Vegetables: The 5-day recommendation is more, less old school. Because our soil is depleted in nutrients due to industrial farming we need to increase our fruit and vegetable consumption. I recommend at least 10 a day (7 vegetables and 3 fruits). I know ti may seem like a lot, but this way you allow yourself enough fibre and nutrient intake. Remember, that fresh herbs fit into this category too!

The third stage: Repopulate

The third stage is often called repopulate or reinoculate stage. The aim is to restore beneficial bacteria to reestablish a healthy balance of good bacteria and reduce the overgrowth of the bad bacteria that are creating a dysbiosis. This may be accomplished by two ways:

  1. Taking an effective probiotic supplement (Just Thrive is the way to go!)
  2. Introducing fermented foods



The fourth stage: Repair

The final stage of healing the gut focuses purely on providing the necessary nutrients essential for a complete repair of the gut lining, effective enzyme production and ensuring consistent bowel movement.

The key nutrients introduced in this stage are L-glutamine, zinc, omega-3 fish oils, vitamin A, C, E and many natural herbs that have been used for thousands of years for digestive problems.

The 4R’s gut healing protocol can be adjusted to each individual depending on their symptoms and severeness of the health issues. I believe everybody can benefit from this protocol if followed currently. I like to personalise this procedure and make sure each client gains as many benefits from each stage of the 4R’s gut healing protocol.

Ready to learn more about how to unlock the power healing foods, diminish or prevent disease & achieve optimal health? Book your free 30-minute session TODAY HERE!