Removing Gut Health Offenders: A Practical Approach
Welcome to Part 2 of my gut health series!
In this post, we’ll dive into the first step of the 5R approach to optimising gut health: Remove. This phase is all about identifying and eliminating the factors that may be compromising your digestive system. By removing stressors, toxins, and inflammatory foods, you can pave the way for a healthier gut. Below, I’ll walk you through what may need to be removed and how to approach this process in a balanced, sustainable way.
The 5R Approach to Gut Health: Starting with Remove
The 5R approach is a widely used acconym in functional medicine for addressing gut health. The first ‘R’ stands for Remove—removing the elements that could be damaging your gut. This includes everything from environmental toxins and stress to harmful bugs and inflammatory foods.
What Should You Remove for a Happy Gut?
#1 Environmental Toxins and Stress
Chronic stress and exposure to environmental toxins can have a profound impact on gut health. Stress can alter gut motility and increase intestinal permeability (commonly referred to as “leaky gut”), while toxins can disrupt the delicate balance of gut bacteria.
#2 Inflammatory Foods
Certain foods can trigger inflammation in the gut, contributing to symptoms like bloating, discomfort, and even more serious digestive issues. Common culprits include man-made sweeteners (e.g., aspartame, saccharin), refined sugars, preservatives, artificial flavourings, trans fats, and alcohol.
Why Removing All ‘Bad’ Foods Isn’t the Answer
While it might be tempting to cut out every possible trigger food in the quest for a healthier gut, it’s important to maintain balance. An overly restrictive diet can lead to nutritional deficiencies and negatively impact your relationship with food. That’s why I advocate for the 80-20 principle: aim to consume gut-friendly foods most of the time, but don’t shy away from enjoying less healthy options in moderation.
Stop Signs: Foods to Avoid for a Healthier Gut
Picture your path to a happy gut as a journey marked by signs. The “stop signs” are the foods that are least conducive to a healthy gut. These include:
#1 Man-Made Sweeteners: Found in diet sodas, coffee sweeteners, protein powders, and sugar-free treats.
#2 Refined Sugars and Preservatives: These are common in processed foods and can disrupt gut bacteria.
#3 Trans Fats: Present in processed meats, fried foods, and commercial snacks, these fats are known to promote inflammation.
#4 Alcohol: While moderate consumption may be acceptable, alcohol can exacerbate gut issues, especially if your gut is already compromised.
Balancing Enjoyment and Gut Health
It’s never easy—or enjoyable—to eliminate all the foods you love. Alcohol, for example, is often a part of social enjoyment, and completely removing it may not be practical for everyone. However, if your gut is particularly sensitive, a temporary elimination might be necessary to allow your digestive system to heal. Afterward, you can reintroduce these foods in moderation.
Your Take-Home for a Happy Gut
Removing harmful elements from your diet and lifestyle is a crucial first step in optimising gut health. However, it’s important to approach this phase with balance, avoiding extreme restrictions that could lead to other health issues. Watch the video below for a more in-depth discussion on the Remove phase of the 5R approach, including practical tips for making these changes.
Disclaimer: The content in this blog post and video is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making significant dietary changes, particularly if you have existing gut health issues or other medical conditions
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