A healthier gut could start with one letter. Some medical experts recommend using the “5R approach” to help restore the gut’s biodome, which may improve mood, reduce inflammation and alleviate some chronic health conditions, including irritable bowel syndrome (IBS) and autoimmune disease. First coined by the Institute for Functional Medicine in Washington, the plan focuses on five components of gut healing to help restore overall digestive health.
These include removing toxins and harmful triggers, replacing depleted digestive enzymes, reinoculating “good” bacteria in the gut, repairing the gut lining, and rebalancing lifestyle. Dr. Sydne Ford-Norton, a board-certified family medicine physician and co-founder of Spark Performance and Wellness in Atlanta, Georgia, said the 5R approach has helped her patients boost their energy levels, reduce bloating, and improve bowel movements within a month.
The gut-health connection
Poor diet, certain medications, environmental exposures, and food sensitivities can all disrupt the gut microbiome, physicians told Fox News Digital. This can lead to symptoms like gas, bloating, constipation, diarrhea, irritable bowel, and joint pain. The condition can also cause the cell lining in the gut to “leak” poorly digested food particles and inflammatory cells into the bloodstream, triggering inflammation and autoimmune reactions.
Dr. Joel Evans, chief of medical affairs at the Institute for Functional Medicine, emphasized the importance of gut health, stating that the GI tract is the biggest immune organ of the body. When there are problems with the gut, it can lead to issues with the immune system, potentially resulting in autoimmune diseases.
Jesús M. Luévano, M.D., an Atlanta gastroenterologist and spokesperson for the American Gastroenterological Association, highlighted the role that gut balance plays in overall health. He stated that what we eat affects how we feel and that providing the gut with the right forms of energy and avoiding pro-inflammatory agents is crucial for good gut health.
Dr. Alan Weiss, medical director of Annapolis Integrative Medicine in Maryland, also emphasized the significant influence of the gut on overall health. He mentioned that the GI tract houses about 80% of the body’s immune tissue and produces about 85% of the body’s neurotransmitters.
What are the 5Rs?
The 5R approach relies on the following essential steps to restore a healthy gut balance.
Remove
Removing stressors, foods, and toxins considered inflammatory triggers is the first step. These typically include gluten, dairy, sugar, and processed foods.
Replace
This component involves replacing depleted digestive enzymes, vitamins, and minerals. Ensuring that the body is producing the necessary enzymes to break down food properly is essential.
Reinoculate
Reinoculation involves introducing good bacteria to the gut through prebiotics and probiotics. Fermented foods are recommended to maintain a healthy gut microbiome.
Repair
Repairing the gut lining is essential to improve nutrient absorption and reduce inflammation. Supplements like omega-3 fatty acids and zinc can aid in this process.
Rebalance
Rebalancing is a key component that many people overlook. Maintaining a healthy lifestyle, including getting enough sleep and managing stress, is crucial for gut health.
Overall, following the 5R approach can help restore gut health and improve overall well-being. Consult with a healthcare provider before making any significant changes to your diet or lifestyle.
An elderly patient is seen holding a container of pharmaceutical products for supplements, wellness, or benefits in retirement.
To rebalance, the doctor suggests getting seven to nine hours of sleep each night and utilizing stress management techniques like yoga, meditation, and walks.
“It’s all about rebalancing your emotions, nervous system, and digestive system – they all work together,” she explained.
Guidance is crucial
When following the 5R approach, Ford-Norton emphasized the importance of not skipping any step.
“I’ve witnessed many individuals who complete the elimination diet but neglect the Replace or Reinoculate component, leading to an incomplete treatment,” she shared.
Evans and Ford-Norton both acknowledged that while the 5R approach does not guarantee a cure for health conditions, they have observed improvements in many patients’ symptoms, and in some instances, even a reversal of chronic diseases.
It is advised to undergo the approach under the supervision of a qualified practitioner.
Weiss emphasized the importance of consulting a doctor to rule out infections or other illnesses that may be contributing to a person’s symptoms.
Amy McGorry is a contributing health writer. Follow her on Twitter @amymcgorry.
