The Four “R”s to Heal Leaky Gut and Intestinal Dysbiosis

Written by Brad Jacobs, MD MPH ABOIM on April 6, 2017

1. Remove

• Additives and preservatives

• Antibiotics if you can

• Toxins

• Excess stress

• Heavy metals (watch fish laden with mercury; reference The Mercury in Fish Guide by The Natural Resources Defense Council)

• Eat organic meat and limit The “Dirty Dozen”

• Non-steroidal anti-inflammatories, which hurt the gut lining

• Processed foods and sugar

• Proton pump inhibitors, which alter gastric pH

2. Replace

• Stomach acid and enzymes

  • Hydrochloric acid helps digestion

  • Apple cider vinegar – 1 tsp. + 5 tsp. water with each meal, increase to 3 tsp. with each meal

  • Avoid proton pump inhibitors like omeprazole

• Protease, lipase and amylase

3. Reinoculate

• Prebiotics

  • Jerusalem artichokes, asparagus, carrots, inulin, bananas

• Probiotics

  • Fermented veggies and dairy

  • Acidophilus gasseri (helps with weight loss)

• Fiber

• Connection: eat with loved ones and be grateful for your food!

4. Repair

• Reduce inflammation with butyrate (a short-chain fatty acid), quercitin, and/or curcumin, all good anti-inflammatories

• Restore gut integrity with glutamine and zinc

• Include Vitamin B5 and D in your supplements

• Eat the correct ratio of omega 3 to omega 6 fats:

  • Almonds, cashews, macadamias, flaxseed, sunflower seed oil, olive oil, fish oil

• Meditate

  • Lowers stress

• Mindful eating

• Find a sense of purpose

  • Genetic expression is healthier in people who live with a deep sense of purpose