The 5R Protocol: A Functional Approach to Gut Health

The 5R protocol is a framework I use with clients to address gut health. Since about 70–80% of the immune system resides in the gut, and ailments ranging from skin issues to chronic fatigue to hormonal imbalances often trace back there, it only makes sense to utilize this framework when we’re trying to restore balance.

So let’s talk about the 5R protocol —what it is, how I use it in practice, and how you can start applying some of these concepts in your own healing journey.

The 5 Rs: Remove, Replace, Reinoculate, Repair, Rebalance

1. Remove – The first step is to eliminate anything contributing to inflammation. This might include identifying food sensitivities through an elimination diet, removing inflammatory foods, or using functional testing to uncover hidden pathogens. By removing irritants, inflammation decreases, and symptoms begin to improve.

2. Replace – Supporting digestion is key. Even with a nutrient-rich diet, your body can’t fully absorb nutrients if stomach acid or digestive enzymes are low. In this phase, tools like digestive enzymes, bitters, or hydrochloric acid may be used to optimize nutrient absorption.

3. Reinoculate – Introducing beneficial bacteria is just as important as removing the bad. This phase strengthens the diversity of your gut microbiome through probiotic-rich foods, increased fiber intake, and often targeted probiotic supplements. Depending on your symptoms or lab results, specific strains may be recommended to support your unique needs.

4. Repair – Here, we focus on strengthening the gut lining. A compromised gut lining contributes to chronic inflammation, so supporting its repair helps the body heal. Nutrients like zinc, butyrate, omega-3s, and L-glutamine are commonly used to support this process.

5. Rebalance – The final phase ensures long-term success. We examine diet, lifestyle, sleep, and stress to identify factors that contributed to imbalance and implement sustainable changes, helping you maintain gut health and overall well-being.

How to Start Supporting Your Gut Health

If you’re ready to start improving your gut health, here are a few simple, effective ways to begin:

1. Clean up your plate.
   Focus on eliminating highly processed foods, especially those made with refined seed oils, artificial flavors, and preservatives. The easiest way to do this is to stick to whole, minimally processed foods. So think high-quality proteins, fruits, vegetables, dairy, grains, nuts, and beans.

2. Incorporate digestion-supportive herbs.
   Herbs like ginger, turmeric, peppermint, and fennel can help soothe the digestive tract, support enzyme activity, and reduce bloating.

3. Add more fermented foods and fiber.
   For probiotics, reach for yogurt, sauerkraut, kimchi, or kombucha. For prebiotics (the food your good bacteria thrive on), include plenty of fruits, vegetables, nuts, seeds, and beans.

4. Support your gut lining.
   Collagen and gelatin-rich foods like bone broth or a high-quality collagen supplement can help repair and strengthen the intestinal lining.

5. Prioritize lifestyle habits that support gut health.
   Stress, poor sleep, and inactivity can all disrupt gut balance. Make time for movement, adequate rest, and intentional stress management to help your body stay in balance.

And that’s the 5R protocol! This framework serves as an outline for developing personalized protocols for clients, because your body and your needs are unique.

Whether you’re dealing with chronic fatigue, skin issues, digestive discomfort, or hormonal imbalances, starting with gut health is a crucial first step.

👉 Curious about how a 5R approach could work for you? Book a consult to learn more.

👉 Looking for professional-grade supplements to support gut or hormone health?
Check out my curated Fullscript dispensary for practitioner-trusted brands and exclusive discounts:
https://us.fullscript.com/welcome/nutritioning