There are so many different problems we can face when it comes to gut health.

Constipation, diarrhea, bloating, cramping, gas, acid reflux…

The 5R protocol is a means of helping to restore the natural balance of the gastrointestinal (GI) system. It also helps to alleviate symptoms related to gut-health such as acne, anxiety, autoimmune conditions, brain fog, fatigue, joint & muscle pain, chronic headaches & migraines and more.

It’s something I have been using for a number of years now since I was first introduced to it when I overcame my own health challenges.

What is the 5R Protocol?

The Institute for Functional Medicine established The 5R Protocol as a comprehensive method to address a variety of gastrointestinal (GI) issues.

1. Remove

Removing all the foods that people may be having a reaction to or an intolerance or other sensitivity

We want to remove anything that could be irritating to the gut such as:

• Food – We want to remove any type food that are known to trigger inflammation in the gut such as gluten, dairy, soy, corn, eggs, shellfish alcohol, caffeine, preservatives, processed food and food additives.

• Medications & Supplements. Drug-induced gastrointestinal disorders – can mimic conditions such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS)- such as heartburn medication and NSAIDs (like aspirin and ibuprofen), antibiotics, birth control pills, antidepressants…etc are known to cause digestive dysfunction.

• Stress – Stress causes a biochemical reaction by releasing a hormone called cortisone into your blood stream. Too much cortisol can cause inflammation in the digestive tract.

• Infections, bacteria, parasites and pathogens that may require treatment

We may use methods such as stool testing, elimination diets/food sensitivity testing, environmental toxicity testing and just general investigation into your lifestyle and significant stressors.

2. Replace

The focus of this step is to normalise digestion and absorption. This is achieved by addressing stomach acid level, digestive enzymes and improving bile flow. Here we also will look at, address and rebalance the state of our vitamins, minerals and other nutrients.

3. Reinoculate

The third step is to normalise the balance of gastrointestinal bacteria.

The reinoculate phase simply looks at how we can address an imbalance of bacteria or support low levels of specific strains of bacteria whether through diet or supplementation. This involves using probiotic foods, fiber-rich foods, and sometimes supplementation.

This step is crucial for the longer-term recovery of the gastrointestinal tract.

4. Repair

This step is a VITAL step focussed on providing support for the lining of the gut in order for it to repair itself. Reversing leaky gut can help reverse symptoms and reduce the risk for disease.

Consuming essential nutrients such as zinc, glutamine, and vitamins A/C/D/E can help to restore and repaire the linings of the digestive tract to ensure proper absorption of nutrients and promote absorption. Repairing the gut lining reduces permeability and prevents harmful substances from traveling outside the digestive system. Key nutrients cannot be utilized when the gut is damaged.

5. Rebalance

This last step is to address the external stressors such as sleep, stress, underlying emotional issues, exercise and how they impact the gut. The aim is maintenance and prevention of recurrence.