Restore Your Gut with 5 R's
Respect- To admire someone or something deeply, as a result of abilities, qualities or achievements. Have you ever considered that we need to respect your gut? As we recognize and admire the amazing work it does, we become more in tune with what’s going on inside! Your gut affects your whole body and even certain conditions in the brain. Why does it matter?
We are 99% microbial
Microbes allow us to digest food
The microbes live in your GUT microbiome
70% of the immune system lives in your gut
90% of your serotonin comes from your gut
Your Personal Rainforest
Let’s think of our gut microbiome like a rainforest jungle…. It’s a thick ecosystem full of a variety of plants, animals, creatures, bugs, moisture, and a densely rich diverse environment. If it’s dry and cold it won’t flourish. Our gut microbiome is the same. If it's starving with no nutrients then it starts to weaken and will wither away. When starved from food & fiber, the living microbes that live in your gut start to eat holes in the thick mucosal layer allowing unwanted food to pass through and can cause bloating, gas and a list of digestive disorders…. (Leaky gut, IBS, etc.)
Looks like being happy and healthy are reasons enough to respect your gut! If you have a weak gut microbiome, it can be hard to know. You might not know how much better you can feel!
🤔 Is bloating normal?
🤔How often should you visit the bathroom?
🤔Where to start when wanting better gut health?
As a certified specialist in Gut Health Nutrition, one of the methods we learn about is how to RESTORE your GUT health. To keep it simple, they teach the 5 R’s and it’s the perfect way to see changes!
Remove . Replace . Reinoculate . Repair . Rebalance
Here is how to start for the BASIC gut:
REMOVE
The first R is REMOVE- removing all the foods that you may be having a reaction to or an intolerance or other sensitivity.
The number one place to start is PROCESSED packaged foods especially ones that are NOT organic… with no nutrients. More advanced elimination can be found with the help of an assessment.
REPLACE
Second, REPLACE- we want to start replacing enzymes that are missing- hydrochloric acid, bile, & digestive enzymes.
Foods that contain natural digestive enzymes include pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwifruit and ginger… and even a favorite of mine is sourdough bread!
Hint: EAT THE RAINBOW 🥭🍇🍓 🍯 🍌 🥑🍊🍠🍒 🥝🫚 The more variety of colors we have the better!
Each color of the rainbow in food has powerful vitamins & minerals that add unique strengths to our gut. Often, I’m asked what is the healthiest fruit or veggie to eat… and the answer is always: which one do you have the LEAST OF!? If you haven’t had a kiwi or radish in a while grab one next time you are at the store… Plant diversity is a huge bonus to your gut health. Aim for 30 different ones a week!! Plus they can feed the good bacteria you are adding next!
Pro tip: The rich color in berries are antioxidants, they literally go and scavenge free radicals to reduce inflammation in your intestines.
REINOCCULATE
Third, REINOCULATE- you’re rebuilding the gut flora here. This is where I LOVE probiotics foods! Kefir, Kombucha, Fermented vegetables. You can also start w/ a supplement for 30 days but for more improvement & maintenance eventually move to the better food sources. They’re loaded with superior benefits from fermented food & fibers.
REPAIR
Fourth, REPAIR- this is when we want to strengthen and heal the mucosal layer inside the gut… you’re using things like bone broth, collagen powder, & even L-glutamine, to repair the gut lining.
REBALANCE
Last but not least is REBALANCE! This is all about lifestyle- meditation, practice balance between work & play, exercise, managing stress and sleep. Often we forget to find JOY in the process of progression & the importance of reducing stress in healing the gut.
Start simple—you don’t have to do it all at once. Small, consistent changes add up, and you’ll be amazed at how quickly your energy improves, your bloating fades, and your overall health starts to shift. Your gut is incredibly resilient, and with a little care and consistency, you’ll feel RESTORED from the inside out! I love supporting you on your journey to enjoy a balanced bite of life! I am constantly sharing content to help you fuel your body and live your best life. Be sure to follow me on Instagram— @live.right.nutrition.
Start simple—you don’t have to do it all at once. Small, consistent changes add up, and you’ll be amazed at how quickly your energy improves, your bloating fades, and your overall health starts to shift. Your gut is incredibly resilient, and with a little care and consistency, you’ll feel RESTORED from the inside out! I love supporting you on your journey to enjoy a balanced bite of life! I am constantly sharing content to help you fuel your body and live your best life. Be sure to follow me on Instagram— @live.right.nutrition.
Ready to Learn More?
• During my Brain and Body or Elevated Nutrition Coaching sessions, we’ll explore plans to help you get your health back to tip top shape! Visit this link to learn more and get started today: Brain and Body Nutrition or Elevated Nutrition Group Nutrition Coaching.
• Visual Learners: Did you know I have a YouTube channel!? Check us out at www.youtube.com/@live.right.nutrition
