Nourish your gut – Step 1: Remove

The first step to the 4 R gut approach to healing leaky gut is Remove. If you read my introduction post for Nourish your Gut you will know that I refer to this step as the most important.

The goal here is to remove as many things as possible that are potentially damaging your digestive tract.

Inflammatory foods: This will be different for everyone however4 R approach recommends avoiding the following foods due to their highly inflammatory properties. Gluten, Dairy, Corn, Soy, Refined sugars and processed carbohydrates. Once digestive symptoms have cleared you can then start adding back one food group at a time to see if symptoms re-appear. If they do, you may wish to get tested for a possible food allergy or simply avoid the offended food for an extended period.

Infections from parasites or bacteria that may have developed from poor food handling practices or eating contaminated food. Getting rid of infections could take some time and some times they will need to be treated with herbs, medication, supplements or occasionally antibiotics.

Chemicals including those found in personal skin and hair products, house hold cleaners and processed or fermented foods.

Chronic or prolonged stress which can lead to an increase in gut permeability and inflammation. It can increase our risk of bacteria overgrowth leaving us susceptible to infections, gastrointestinal diseases and food allergies. I’m sure we are all aware of factors in our life that contributes to high levels of stress whether that be work, unhealthy relationships or consuming too much alcohol and caffeine. If you cannot eliminate the source of your stress, find ways to manage it through planning and meditation.

Antibiotics and NSAIDs. Using antibiotics can contribute to yeast overgrowth in the gut as it suppressing the immune system by destroying both the good and bad bacteria. Similarly non-steroidal anti-inflammatory drugs (NSAID), which includes aspirin and ibuprofen have been proven to disrupt intestinal functioning and increase permeability. A report published by W. Grant Thompson, M.D. suggests that to minimise damage to the gut one should avoid using NSAIDs for headaches and osteoarthritis, be aware of your risk factors and if you choose to use them, to use the lowest effective dose. In some instances it is not a good idea to stop taking antibiotics or NSAIDs, so please consult your Doctor or health care professional for advise. Even if you are unable to reduce the dose of your medications, chances are you will still see remarkable improvements simply by reducing your intake of inflammatory foods, avoiding chemical and learning to manage stress.

In a few days I will be bringing you another post, this time expanding on Step 2 – Replace but in the meantime if you want to hear more about digestion and what YOU can do, be sure to register for this free online event with world class expects (click the image below for the link).



How stress wreaks havoc on your gut – and what to do about it by Chris Kresser

NSAIDs: Good for the Joints, Bad for the Gut? By W. Grant Thompson M.D.


Other posts you may enjoy reading

Nourish your gut

Soothing gummies – recipe

Walking – benefits and meditation


In health,



3 thoughts on “Nourish your gut – Step 1: Remove

  1. Pingback: Nourish your gut – Step 2: Replace | Simply Nourishing

  2. Pingback: Nourish your gut: Step 3 Re-inoculate | Simply Nourishing

  3. Pingback: Nourish your gut | Simply Nourishing

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