How to heal the gut

Repairing the Gut: The “6 R” Approach

1. Remove mucosal irritants 

This first step involves removing food sensitivities which can be identified using the Mora Testing available at Perceptive Health, an IgG food sensitivity blood test or through an elimination-reintroduction diet of the most common food sensitivities.

Other mucosal irritants that should be removed during this stage are alcohol and NSAIDs. 

This will also be the stage that any pathogenic bacteria, yeast or parasites should be reduced using antimicrobial herbs, supplements and diet modification. 

2. Reduce

Reduce sugar, refined carbohydrates, saturated fat and red meat to allow for optimal healing of the gut lining and the promotion of a beneficial microbiome. 

3. Restore 

Restore the normal peristalsis (contraction and relaxation) of the digestive tract to encourage proper bowel transit time.

This can be achieved through increasing dietary fiber (esp. insoluble fiber) and increasing water intake. 

4. Replace

Add in agents to support and strengthen digestion. A great option for this stage are herbal bitters which stimulate natural digestive juices and peristalsis. Digestive enzymes are also useful in this stage to provide digestive support.

5. Reinoculate

Replenish the bowels with friendly bacteria through probiotic supplementation.  Also consider prebiotics to encourage the growth of friendly bacteria.  Prebiotics include fructooligosaccharides, inulin and fermented foods.  

6. Repair

The final stage is to repair the mucosal lining and strengthen the tight junctions between the cells of the colon to allow for optimal nutrient absorption.  

Nutrients to consider for supporting the barrier of the intestinal walls include: Omega 3 EFAs, L-glutamine, zinc picolinate, N-acetyl cysteine (NAG) and saccharomyces boulardii. 

Herbs to consider to support the mucosal lining of the intestinal walls include: Marshmallow, licorice, calendula, aloe vera and slippery elm. 

The Role of Stress in Gut Health

When healing the gut it is also important to consider the role that chronic stress has on the gut lining and digestion.  

When we are in a sympathetic (stressed/ fight or flight) state our nervous system is diverted away from digestion.  Only in a parasympathetic (relaxed/ rest and digest) state can our nervous system optimally digest and absorb nutrients from our food.

In addition, when cortisol levels are high, levels of secretory IgA (an immune complex that lines and protects our intestinal lining) will decrease predisposing the gut lining to increased inflammation, damage and leakiness between the tight junctions. 

Consider lifestyle behaviours to help decrease stress levels, adaptogenic or nervine herbs or adrenal supplements to support gut healing.

Note: This is for educational purposes only. Please seek advise from your healthcare provider before initiating any treatment program.

Reference: Functional Medicine Training Program