--- title: "The 4 R's: How To Heal and Restore Your Gut Naturally | Assuaged" description: "Gut health blog about improving and healing the microbiome naturally using the 4 R's: Remove, Repair, Replace, Reinoculate." image: https://www.assuaged.com/hubfs/02%20-%20Blog%20Images%20From%20Canva/assuaged-gut-health-heart-on-tummy-Aug-03-2021-08-44-52-60-PM.jpg --- WHAT WE DO & WHY SUPPORT OUR 501(c)(3) NON-PROFIT [STUDENT INTERNSHIP](https://www.assuaged.com/internships) [YOUTUBE](https://www.youtube.com/c/Assuaged) [CONTACT](https://www.assuaged.com/contact-us) [DONATE](https://www.paypal.com/US/fundraiser/charity/4778030) [REVIEWS](https://www.glassdoor.com/Reviews/Assuaged-Reviews-E3388193.htm) [LEARN MORE](https://linktr.ee/assuagedapp) [![Assuaged](https://www.assuaged.com/hubfs/Imported%20images/assuaged-logo-new.svg "Assuaged")](http://Assuaged,%20Inc.) Student-curated public health content, products, and guides designed to promote your healthiest lifestyle. 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Woodle, INHC](https://www.assuaged.com/hubfs/03%20-%20Canva%20Images/MWP09974.jpg) by [Jamie M. Woodle, INHC](https://www.assuaged.com/news/author/jamie-woodle) CONTRIBUTORS [Jamie M. Woodle, INHC](https://www.assuaged.com/news/author/jamie-woodle) Share this [mailto:?subject=https://www.assuaged.com/news/the-4-rs-how-to-heal-and-restore-your-gut-naturally](mailto:?subject=https://www.assuaged.com/news/the-4-rs-how-to-heal-and-restore-your-gut-naturally) Throughout history, humans have destroyed ecosystems in the pursuit of better well-being through cultural and technological advancement.  It's now being discovered that an additional and dangerous result of our advancements is the effect our modern lifestyles have on the ecosystem inside of us, the microbiome. ![fruits-and-vegetables-with-heart-shaped-bowls-frilled-with-grains-and-fruits](https://www.assuaged.com/hs-fs/hubfs/02%20-%20Blog%20Images%20From%20Canva/assuaged-gut-health-heart-on-tummy-Aug-03-2021-08-44-52-60-PM.jpg?width=899&name=assuaged-gut-health-heart-on-tummy-Aug-03-2021-08-44-52-60-PM.jpg) For ages, this perfectly balanced internal ecosystem helped to regulate our weight, immune system, and elimination of damaged cells, inflammation, mood, and hormones while also playing an essential role in digesting, producing, and absorbing essential nutrients.   ![paper-cutout-of-a-cartoon-digestive-tract-on-a-cutting-board-surrounded-by-vegetables](https://www.assuaged.com/hs-fs/hubfs/03%20-%20Canva%20Images/assuaged-gut-health-heart-on-tummy-2021.jpg?width=899&name=assuaged-gut-health-heart-on-tummy-2021.jpg)   Research shows a strong link between poor gut health and many chronic diseases. So, what can you do to help prevent chronic disease? ## You can follow the 4 Rs of gut health: Remove, Replace, Repair, and Reinoculate #### Remove - Remove foods from your diet that cause damage, inflammation, and feed the less favorable microbes. These include pesticides, sugars, refined carbohydrates, processed, and fried foods. #### Replace - Replace missing nutrients in your diet. This can be done by including foods that feed the good guys such as protein, fiber (prebiotics), and polyphenols from colorful fruits and vegetables. - In some cases, people might find it helpful to also take digestive enzymes to better break down and absorb nutrients. ![remove-replace-repair-reinoculate-with-vegetables](https://www.assuaged.com/hs-fs/hubfs/02%20-%20Blog%20Images%20From%20Canva/assuaged-gut-health-heart-on-tummy-Aug-03-2021-08-54-34-50-PM.jpg?width=899&name=assuaged-gut-health-heart-on-tummy-Aug-03-2021-08-54-34-50-PM.jpg)   #### Repair - Repair damage to your gut. When your microbiome is out of balance, your gut becomes “leaky,” which is called intestinal permeability and needs to be repaired. - This can be done by consuming restorative nutrients like slippery elm, aloe vera, marshmallow root, vitamins A, C, D, and E, zinc, glutamine, quercetin, and glutathione. #### ![fun-cartoon-microbes-next-to-pickled-veggetables](https://www.assuaged.com/hs-fs/hubfs/03%20-%20Canva%20Images/assuaged-gut-health-heart-on-tummy-2021-1.jpg?width=770&name=assuaged-gut-health-heart-on-tummy-2021-1.jpg) Reinoculate - This means bring in reinforcements! This can be accomplished in two ways: - Probiotics - This is a common, frequently used way to bring in some extra good guys. Some challenges with probiotics are that they're generally unregulated for quality and have limited diversity. - Fermented Foods - These include non-pasteurized, “live culture” foods like Kefir, Kimchi, Sauerkraut, and some other pickled vegetables. These are fermented either by starter cultures of microbes or by the microbes that were naturally on the vegetables from the soil they were grown in. ![here's-to-being-your-healthiest-on-photo-of-flowers-on-a-fork](https://www.assuaged.com/hs-fs/hubfs/03%20-%20Canva%20Images/assuaged-gut-health-heart-on-tummy-2.jpg?width=1584&name=assuaged-gut-health-heart-on-tummy-2.jpg)   Over time, these methods will help your microbiome thrive, protecting your gut lining from further damage as it heals. There are some factors of health that are out of your control like genetics and environmental impacts, but you can take control of what you choose to eat to give yourself a better future.   [![Delta-CBD-Gummies-Assuaged-Be-Your-Highest-800-100](https://www.assuaged.com/hs-fs/hubfs/16%20-%20Banner%20Ads/Delta-CBD-Gummies-Assuaged-Be-Your-Highest-800-100.jpg?width=899&name=Delta-CBD-Gummies-Assuaged-Be-Your-Highest-800-100.jpg)](https://www.beyourhighest.com)   ### Choosing a healthy plant-based and vegan diet is most beneficial when it comes to: [![Delta-CBD-Gummies-Assuaged-Be-Your-Highest-940-788](https://www.assuaged.com/hs-fs/hubfs/16%20-%20Banner%20Ads/Delta-CBD-Gummies-Assuaged-Be-Your-Highest-940-788.jpg?width=222&name=Delta-CBD-Gummies-Assuaged-Be-Your-Highest-940-788.jpg)](https://beyourhighest.com/shop-delta-8-cbd-products-online/) - #### Higher levels of energy; - #### Improved sleep; - #### Aids in energy and overall happiness; - #### Provides a sense of comfort and relief; - #### Could prevent major diseases such as obesity and diabetes; - #### Accomplish weight-loss and management; and - #### Improves mental and cognitive functioning. There are really no excuses not to try healthier habits in your everyday life. If you are a man or woman looking for specific benefits of adopting healthier habits or just want to know about the general healing properties of herbs. Please remember to comment or post any health questions, or [contact us directly](https://www.assuaged.com/contact-us)! Also feel free to share any of your favorite recipes to make and share it with the Assuaged community on our ➡️ [**Share A Recipe **⬅️](https://www.assuaged.com/submit-a-recipe/) page! References Orr, M.R., Kocurek, K.M., & Young, D.L. (2018). Gut microbiota and human health: Insights from ecological restoration. Quarterly Review of Biology, 93(2), 73-90. dio 10.1086/698021 [https://pubmed.ncbi.nlm.nih.gov/34063879/](https://pubmed.ncbi.nlm.nih.gov/34063879/) Smith, M. (2015). The 4 R’s of Gut Healing. Retrieved July 20th, 2021 from [https://www.planetnaturopath.com/digestion/gut-healing/](https://www.planetnaturopath.com/digestion/gut-healing/) ## JOIN THE CONVERSATION . . #### Browse more *healthy living [plant-based](https://www.assuaged.com/veganrecipes)**[recipes](https://www.assuaged.com/veganrecipes).* [![Assuaged Winning Design_RGB](https://www.assuaged.com/hs-fs/hubfs/Rich%20Text%20Pasting/unknown-1592951073003-1.png?width=200&name=unknown-1592951073003-1.png)](https://share.hsforms.com/1yAVmY0XGTb-o1OiHADSJNg3ycu3?__hstc=174555261.91f84a7806af408242b11e66d1806f9f.1575406063387.1592944410569.1592950046213.329&__hssc=174555261.3.1592950046213&__hsfp=165862091) ### Pick Your Type of Deliciousness! "A dietary shift toward plant foods and away from animal products is vital for promoting the health of our planet." Start with either a [Meal Kit](https://trifectanutrition.llbyf9.net/9gEJq0) or Fresh, Prepared Meal plan, and then customize your weekly delivery.   It’s easy peasy. Get exactly what you want—meal kits, prepared meals, or both—every time. 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Woodle, INHC](https://www.assuaged.com/hubfs/03%20-%20Canva%20Images/MWP09974.jpg) ### Jamie M. Woodle, INHC Jamie is an Integrated Nutrition Health Coach and a Masters of Health Education Intern at Assuaged. Topics: [Health Benefits](https://www.assuaged.com/news/tag/health-benefits) > Read More About this Topic ### Ignoring Your Health Is Just As Bad As Ignoring Your Mother Here at Assuaged, we are dedicated to promoting healthier living and equipping students with essential digital skills. [Support our mission](https://assuagedfoundation.org/) by visiting our non-profit website and discovering the impact we are making on public populations and the lives of public health students. [Learn More](https://assuagedfoundation.org/) ## Health has never tasted so good. Organic and plant-based varieties have proven to reduce the risk and progression of disease. Guess what? You can still have fun on date night indulging in sweets you never knew existed. 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