- Remove – we remove gut irritants, food sensitivities, and intolerances. Sometimes, this can be self-identified or identified through food sensitivity testing.
- Replace – we replace factors of digestion that may be missing for various reasons, such as digestive enzymes, hydrochloric acid, and/or bile. This is usually guided by a stool test. I rarely do this symptom-based anymore.
- Reinoculate – rebuild the gut microbiome/flora. We live in a gut-depleting world, and our microbiome is under assault daily, even for those of us who live “healthy conscious/nontoxic lifestyles.” Constantly rebuilding/reinoculating is the name of the game. This is best done through food and supplements.
- Repair – test for leaky gut and repair gut permeability/integrity if necessary. This is where the functional fab five come into play!
- Rebalance – improving lifestyle factors such as sleep, mindful eating, and more to help support overall GI health.
This meal plan is intended to support those processes to help my client’s journey to overall better GI health by assisting in the 5R protocol with food.
More about this plan and a preview:
Week 1: Nutrition Therapy to Heal Intestinal Hyper-permeability
Week 2: A Program Designed to Get That Belly Feeling Beautiful
Week 3: A Plan That Helps Boost Fiber Intake for Optimal Health.
Week 4: A Heart Healthy Diet Packed with Vegetables, Olive Oil, and Quality Protein.
The Mediterranean Diet is built with high-fiber, nutrient-dense foods, including fruits, vegetables, legumes, and whole grains. It’s known to be gut health-supportive and increases important good bacteria in the microbiome, such as roseburia. Roseburia is a type of bacteria found in the GI tract that is important because it’s a major butyrate producer, providing energy for the epithelial cells that line the intestinal wall. The Mediterranean diet is known to boost Roseburia among other important gut microbiome species such as Akkermansia. Heart-healthy and anti-inflammatory fats are provided by olive oil, avocados, nuts, and seeds. Quality protein from dairy, poultry, and fish is also consumed to round out the diet.