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Imagine no bloating.

No belly aches.

No weird rashes.

And finally… easy digestion.

By the end of this post, you’ll understand how the 4R approach to gut healing can help you reduce unwanted symptoms and “heal your gut”.

During my pregnancy, I was able to eat anything I wanted.  I happily added gluten and dairy back into my life.

I fondly remember sitting down to eat two pieces of pizza-alone-when I was seven months pregnant.  I practically cried at how wonderful it tasted.

As the years passed and I was able to take care of my health again, I noticed I had to return to the gluten-free lifestyle I had before having children, but this time it was much harder to accommodate as I now had an instant family of four to feed.

When I began searching for courses to help me heal my postpartum depression, I found Dr. Aviva Romm’s Women’s Herbal Educator certification.  With shaking hands, I enrolled in her online course hoping she could guide me out of this fog I entered after having twins.

What I received was so much more than I ever imagined.

Dr. Aviva Romm taught me why I was experiencing so much pain and anxiety.  Too many doses of antibiotics as a child and young adult, along with my monthly Advil was taking a toll on my gut health and, in turn, increasing my anxiety.

Leaky Gut Syndrome

Leaky gut syndrome {LGS} is when fragments of protein and bacteria cross the tight junctions of your gut wall and your body recognizes these fragments as invaders and mounts an inflammatory response to your immune system.

 What causes the tight junctions to open?

  • Food and medications that irritate your gut
  • Antibiotics and medications that change the good bacteria
  • Open the tight junctions and leave you prone to “inflammation” in your gut

The root of your problem may not be the environment, your genetics, or all in your head, it may, in fact, be in your gut. Click To Tweet

If that rings true to you.  Read on.  

Our “second brain, the gut, contains some 100 million neurons; when this system is compromised or “inflamed” disease sets in.

As a women’s herbal educator, I always ask you to send me your diet first.  What you are eating (or avoiding), can be an indication of what supplements you may need to heal your gut. 

10 Signs You May Have “Leaky Gut Syndrome”

  1. Digestion problems-bloating, constipation, and/or diarrhea
  2. Food intolerance-avoid meat, dairy, and/or gluten
  3. Seasonal allergies
  4. Skin complaints; acne, skin rash etc.- your back, your tush, and the back of your arms included
  5. Autoimmune disorder
  6. Tired/ poor concentration
  7. Anxiety & depression
  8. Candida overgrowth
  9. Cannot lose weight
  10. Your joints ache

Leaky Gut Syndrome Test

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How to Heal Leaky Gut Syndrome Fast

The 4r Approach

What is the 4r approach?

It’s a method created by functional medicine doctors to address the underlying causes of gut imbalances and restores harmony, helping to alleviate symptoms and maybe even disease.

The program suggests you: Remove> Reinoculate> Repair> Reintroduce

healing stomach lining

How do you heal your gut?

  • Remove all triggers: i.e. all allergens and cross reactors like gluten and dairy.
  • Get off all medications (with Dr.’s approval and replace them with natural remedies ).
  • Reduce your stress with meditation, exercise, and botanicals.
  • Heal your gut lining with the 4R approach below.

1. Remove

Take out what ails you.  

  • The top allergens are wheat, corn, eggs, dairy, peanuts, and soybeans.
  • Add in whole grains (like quinoa and rice), organic vegetables, fruit, and healthy fats. 
  • Remove allergens for 4-6 weeks or it may take up to a year to heal your gut with an auto-immune disease.
  • Encourage whole, organic foods if able and consider shopping the perimeter of the grocery store.

Leaky Gut Supplements

2. Replace

After 2-4 weeks on the Elimination diet, Introduce a good quality digestive enzyme containing protease, lipase, amylase, and pepsin. 

This is safe for pregnant and breastfeeding women, too. I like Enzymedica, you can buy it here. 

  • Adding bitters, like  Urban Moonshine Bitters will trigger the digestive system to produce digestive enzymes, secrete bile, and balance HCI levels in the stomach.  
  • Take bitters 10-15 minutes before your meal.
  • If you have a lot of nausea with meals or when you take supplements, you might also need some additional stomach acid in the form of a supplement called Betaine HCl, or try 1 Tbs. of apple cider vinegar in water with your meals. {click on links above to see the companies I love}

3.  Reinoculate

Wait 2 weeks for the elimination diet or up to 6 weeks.  Adding in a probiotic can give you gas and bloating if you do not remove the allergens first.

  • Add a good quality probiotic to restore your gut flora.  I like Klair probiotics.
  • You want it to have a minimum of 5 billion CFU in each dose, and a good range of Lactobacillus and Bifidobacteria species.
  • Fermented foods such as miso, sauerkraut, and kimchee can also be a helpful advantage to your gut, add it into your diet 3-4x week. Although very delicious, kombucha can be high in sugar so consider using sparingly.

4. 7 Botanicals to Repair your Gut

Include the following supplement for 6-weeks or more to repair your gut. The following supplements can be taken for up to 6 months to help to heal the intestinal lining:

  • Tumeric- I personally like to take turmeric in a blended tincture like Adrena nourish
  • Aloe vera
  • Marshmallow root powder
  • DGL licorice (aloe and licorice are not for internal use during pregnancy; these are fine for children) are some of the most effective herbs for healing the gut lining.
    • They are best taken in capsule or extract form, though turmeric can also be added to foods.
    • DGL or diglyceride licorice is a great alternative to tums and does not raise your blood pressure.
    • DGL licorice is available as chewable lozenges. Klair labs has one here or Pure encapsulation combines aloe, slippery elm, and marshmallow root together!
  • Zinc
    • Dosing: 25-40 mg/day for older children and adults.
    • Take zinc with food to prevent nausea.
  • Fish oil:
  • L-Glutamine Powder
    5-10 gm of powder twice daily for one month. (Much less for kids but talk with your child’s doctor before using and don’t supplement in pregnancy).

Here are examples of other practitioners using the 4R approach for healing

Conclusion

If you struggling with digestive concerns and find you’re avoiding foods, there is hope.  The 4R approach is more than an elimination diet.  It can heal your digestive tract and reduce bloating, gas, diarrhea, and constipation for years to come.

Warmly~

Tara

{Please consult your doctor before adding any supplements to your diet.}


References:

{1} https://www.niddk.nih.gov/health-information/health-statistics/Pages/digestive-diseases-statistics-for-the-united-states.aspx

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How the 4R Approach can Heal Your Gut
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