The 4R program offers four steps—remove, replace, reinoculate, and repair—that can address the underlying causes and restore balance, helping to alleviate symptoms. Depending on the severity of your condition, it can take up to six months to fully repair your gut.
We recommend staying on the diet for at least 3-4 weeks as it will take about that long to “heal the gut.” Some patients may take up to 3 months to reestablish a normal functioning intestinal mucosa. In my experience, everyone who goes through this process feels better in the end.
Fasting during prolonged periods gives the gut the time it needs to restore its integrity. This is especially important for those with “leaky gut”, also called intestinal permeability, where the gut lining is weakened thereby allowing toxins, partially digested foods and pathogens to enter the bloodstream.
When it comes to foods that "heal" your gut, go for high-fiber eats such as fruits, vegetables, legumes, and whole grains. For starters, fiber promotes the growth of beneficial gut bacteria, says Young.
Once you heal your gut, your inflammation will decrease, you'll improve your metabolism, your immune system will begin to function as it should, and you'll begin to lose the stubborn fat in no time.
Gut resets aim to restore the balance of the microbiome by: removing foods that feed harmful bacteria and cause inflammation. introducing plenty of prebiotic foods, which feed beneficial bacteria. encouraging healthful practices, such as getting enough sleep and exercise and staying hydrated.
The 7-Day Gut Reset is based on feeding your body (and gut) nutrient dense food while minimizing the chance of provoking inflammation or an immune reaction. It is based on Paleo principles and eliminates some of the most common “problematic” foods.
Can obesity be caused by poor gut health? Yes, in part. It's not the whole picture, but science continues to emerge showing that poor gut health or “dysbiosis” can contribute to obesity.
An anti-inflammatory diet, regular exercise, good quality sleep, and probiotics are all strategies to put in place before trying antimicrobials or antibiotics to get rid of bad bacteria.
Sears suggests 12 to 14 hours of fasting overnight, with your eating window ending between 5 and 8 p.m. Don't restrict your calorie intake during the eating periods. Most of your gut bugs need food to survive—not to mention you need food for energy and other functions—said Devkota.
Research shows that most healthy gut bacteria return to normal levels roughly 2 months after antibiotic treatment. However, studies have also found that some healthy bacteria are missing even 6 months after taking antibiotics.
