Got Leaky Gut? The Institute for Functional Medicine's 5-R Gut Restoration Protocol (with bonus better butter for the gut recipe!)
With today, January 13th, being National Gluten Free day, I thought that it would be a good day to talk about intestinal permeability, leaky gut, and ways to restore your gastrointestinal health.
It is often said that health begins in the gut, and this is very true as issues within the GI system often underlie chronic health conditions such as Autoimmune Disease, arthritis, and even diabetes. The Institute for Functional Medicine has created a broad approach to healing and restoring the gut with the 5 R's:
Remove means to eliminate any stressors - be it environmental or nutritional. Here we typically start with an elimination diet for a short term to help get to the root of which food allergies or sensitivities may exist. I strongly suggest working with a functional medicine trained professional, be it doctor or nutritionist, to support you through the diet and reintroduction phases, along with the remaining gut restoration steps for best results.
After we remove the stressors, we then add back things like digestive enzymes, hydrochloric (hcl) acid, and bile acids that are required for proper digestion and that may be compromised by diet, medications, diseases, aging, or other factors.
Once we have the gut in a state of proper digestion, we need to reintroduce the good bacteria that keeps out systems thriving and our immunity in good status - we are talking both probiotics, specifically the bifidobacteria and lactobacillus species, and prebiotics (the food for the probiotics) specifically high fiber foods. Artichokes, garlic, leeks, onion, chicory, tofu and other soy foods are good natural sources of prebiotics as are grains such as barley, flax, oats and wheat however if you are gluten free you will want to avoid barley and wheat!
Here we look at the micro-nutrients and vitamins needed to restore the GI health - zinc, antioxidants, fish oil, and l-glutamine.
These are the lifestyle changes needed to restore balance in our minds and bodies. Yoga, stress management techniques, breathing techniques, and body work are all part of the rebalancing of our gastrointestinal health.
The gut is very important for our overall health, but with the 5R process, you can heal and restore functioning so that you can not only thrive but SHINE!
Jenniferlyn Kryvicky, MS, CFSPP, CHHC
Certified Functional Nutritionist
Bonus recipe! Better Butter for Gut Health
Recipe credit to The Institute for Health Realities, Colorado Springs, CO 80949
Ghee is another name for clarified butter and is a traditional healing food in India. It is made by heating butter until it liquefies into a golden liquid. The milk solids are removed, making it suitable for those who are lactose intolerant. It may be purchased in health food stores.Ghee contains a combination of saturated and unsaturated fats. About two thirds of its fat content is saturated, and one third is mono-and polyunsaturated.
Of the saturated fat content, most of it is of the short-chained variety (including butyric acid), making it easily digestible.Ghee also contains antioxidants, conjugated linoleic acid, and fat-soluble vitamins A, D, E, and K.
1 small jar (1/2 lb)organicGHEE, softened at room temperature
1/2 cup olive oil, extra virgin, cold pressed
3 teaspoons friendly bacteriaB.bifidum (suggested: Bifidus powder)
3 teaspoons colostrum powder (suggested: Colostrum powder)
2 teaspoons L-glutamine powder (suggested Glutamine powder)
6 tablets zinc carnosine (suggested: Zinc Carnosine tablets), crushed to powder
1 tablespoon raw honey or agave nectar, organic preferred (OPTIONAL)
Mix with a whisk or food processor briefly until evenly mixed. Refrigerate. It will store in the refrigerator for about 2 weeks. Use 1–2 tablespoons. daily on warm food as a butter substitute. Good on warm vegetables, brown rice, and winter squash. Enjoy!
Description of ingredients:
Clarified Butter: This is a rich source of butyric acid,which is a short-chain fatty acid that supports the health and healing of cells in the small and large intestines and serves the natural processes of aerobic energy metabolism. Short-chain fatty acids can have the protective ability of impeding the proliferation of damaging cells in the colon, and they have been associated with helping to maintain healthy blood lipid and sugar levels.
L-Glutamine: The gastrointestinal tract is by far the greatest user of glutamine in the body; the cells in the intestine use glutamine as their principal metabolic fuel. Most of the research on glutamine is connected to maintaining intestinal permeability.
Colostrum: Immune factors in colostrum can help balance and support a healthy immune system; which is the key to good health.
Zinc Carnosine: A specific chelate of zinc known as zinc carnosine has been used as an antiulcer/mucosal healing drug in Japan for several years. It has demonstrated prevention of stress-induced ulcers
functional nutritionist, transformation coach, and lighter of paths.