01.
Remove
Exclude inflammatory foods that damage the gut
Identify meals that cause bloating, gas, or other digestive issues with a food journal.
Remove one suspected food group at a time for a few weeks to see how you feel.
A registered dietitian or nutritionist can help personalize your elimination plan and ensure you're getting the nutrients you need.
02.
Replace
Add Gut healthy foods and essential nutrients to improve digestion
Fuel your good bacteria with prebiotic-rich foods
Introduce beneficial bacteria directly with fermented foods
Don't forget the basics! Ensure you're getting enough vitamins, minerals, and healthy fats for optimal gut function.
03.
Reinoculate
Reintroduce the beneficial bacteria to improve microbiome diversity
Consider taking a high-quality probiotic supplement to increase your beneficial bacteria count.
Continue incorporating prebiotic-rich foods to nourish your existing good bacteria
04.
Repair
Strengthen gut lining to promote nutrient absorption
Chronic stress can damage your gut lining. Relaxation techniques like yoga or meditation can help.
Include bone broths this reinforces the intestinal lining
05.
Balance
Improve sleep, mindset & physical activity to sustain good gut health
Prioritize a regular sleep schedule and calming bedtime routines for optimal gut health.
Manage stress through mindfulness practices, as stress can negatively impact gut bacteria.
Physical activity promotes gut health by increasing blood flow and reducing inflammation.
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Lead - Nutrition and Health Coach
