When it comes to improving your gut health, things can get overwhelming very quickly. What can you eat, what can't you eat? How and when should you be eating. Where to start and how to implement all of this in your life, right?
The 5R approach has been found very beneficial for a lot of gut health related problems, and is used a lot. It is a great tool to use and simplify your approach to gut health. This is basically how I've personally turned my gut health around. A simple, sustainable approach to stick to changes helped me feel the changes overtime. Keeping it simple has always been the biggest motivator to make changes!
Here's what the 5R protocol includes:
Remove: This is where you remove any foods you are sensitive to, or where you learn to find out what foods don't agree with you. You'll also cut out any processed food and remove any factors that have a negative effect on your gut health.
Replace: Once you have cut out all the foods that negatively impact your health, it is time to replace those foods with whole, real, unprocessed ingredients. Here you optimise factors that help you digest, increase fiber intake and add more vitamins and minerals to your daily diet.
Repopulate: This is where you boost your good gut bugs. Optimal microbiota health is essential for your overall well-being. So here you focus on eating the rainbow, as well as increasing pre- and probiotic rich food. Check out the blog on my 4 favourite probiotic rich foods, I can't go without.
Repair: Now you've done all the hard work and prepared your cells to stop the assault on your gut, break down your meals and absorb nutrients, it is time to repair your gut. You do this by increasing gut soothing foods, increase anti-inflammatory foods and eat plenty of nutrient rich veg!
Rebalance: You managed to get all the food suggestions down to a t, now it's time to look at your lifestyle. You want your body to move from 'fight or flight' to 'rest and digest'. You do this by improving your sleep quality, addressing your stress levels and work on body movement.
When you implement the steps above, you're pretty much onto a winner. Don't forget to make life simple for you. So if that means taking smart and healthy shortcuts, go for it. Sustaining the changes here are as important as the changes themself.
This in a nutshell how my 12 week programme works. During the 12 week programme, you will work on one of the 5 R's every week, and not necessarily in the same order. In some cases, you'll jump between one or 2 steps, to get the most desired result.
If you want to check out what else is in the programme, click the link below.