The gut’s protective barrier can become compromised, for example after antibiotic treatment or due to an unhealthy lifestyle. When that happens, it may need repair, strengthening, and extra support. Restoring the microbiome effectively requires a well-planned strategy, starting with identifying the root cause of the problem. Supporting gut function is possible with the 5R protocol.
Healthy gut, healthy body
A healthy gut and a diverse microbiome are essential for the proper functioning of many systems in the body, including the immune and nervous systems, as well as the skin. The body works as one interconnected system - when the gut is not functioning properly, other related areas are affected too.
What causes gut health issues?
Gut health depends on a series of small decisions we make every day. One factor that can weaken the gut is long-term antibiotic use, which may lead to dysbiosis and, as a result, digestive symptoms such as diarrhoea or constipation.
Frequent use of painkillers can also negatively affect the digestive system, as can overuse of proton pump inhibitors - a group of medications commonly used, for example, to treat acid reflux. Both may interfere with proper digestion.
What else can harm the gut? Above all, a highly processed diet lacking beneficial nutrients, and one high in trans fats and sugar, as well as excessive alcohol consumption. Poor stress management and neglecting mental wellbeing may also contribute to digestive imbalance.
How can you rebuild gut health? Discover the gut repair plan: the 5R protocol
For some digestive issues, one of the approaches used is the so-called 5R protocol, designed to restore gut health in a comprehensive way.
The 5R protocol is a method aimed at rebuilding the gut’s bacterial environment, improving digestion, and reducing uncomfortable symptoms. It includes 5 stages:
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Remove – eliminate foods and habits that may have contributed to damage ofthe intestinal lining
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Replace – replace unhealthy habits with new ones that support digestion,nutrient absorption, and overall digestive health
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Reestablish – repopulate the gut microbiota through a varied diet and probiotictherapy
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Repair – repair the gut with supplementation tailored to the body’s individualneeds
- Rebalance – restore balance by making healthy habits a permanent part of dailylife, gradually reintroducing previously excluded foods and assessing tolerance
What helps restore the gut?
The principles of a healthy lifestyle should have a place not only in the daily routine of people struggling with digestive issues. What should you pay particular attention to?
Movement supports digestion
Everyday movement is an essential part of a healthy lifestyle, so it is worth making space for it in your schedule. This does not have to mean intense gym workouts - a short but regular walk or choosing the stairs instead of the lift is enough. Movement helps reduce stress, which unfortunately cannot be avoided completely, and it also stimulates bowel motility and supports better metabolism.
Eat with full attention
It is also worth mentioning the importance of mindful eating. And this does not just mean washing your hands before a meal, although of course that matters too. When you sit down to eat, avoid using your phone or watching television. Focus only on your meal - notice the textures of each ingredient and enjoy the combination of flavours.
This helps you recognise the feeling of fullness properly and avoid overeating, which is much easier when your attention is elsewhere. It is also important not to snack between meals, as this can disrupt the migrating motor complex (MMC) - the wave-like movement of the intestines responsible for their natural cleansing process.
A gut-friendly diet means a well-nourished microbiome
What should you eat to help restore the gut? Meals should be balanced and satisfying - this helps prevent snacking. Make sure they contain the right amount of nutrients, vitamins, and fibre. This way of eating has a positive effect on the entire digestive system and supports microbiome balance.
Which ingredients are worth including in your diet?
A diet that supports gut health should include foods such as:
- fruit and vegetables rich in polyphenols,
- wholegrain products that provide plenty of fibre
- probiotic foods such as fermented vegetables and fermented dairy products like yoghurt and kefir, which nourish gut bacteria - and in turn, those bacteria help regenerate the intestinal lining
During periods of increased need for specific nutrients, well-considered supplementation may also be worth introducing. It should always be tailored to the body’s current needs to help fill possible deficiencies and support the introduction of healthy habits.
What are the best supplements for digestion?
Which ingredients are especially beneficial for the digestive system? Here are our suggestions:
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L-glutamine – is an amino acid naturally produced by the body. It helps maintainthe proper condition of the intestinal lining. During periods of increased strain on the body, such as intense stress or heavy physical exertion, the body’s demand for this ingredient may rise.
👉 L-glutamine supports the gut barrier, helps strengthen immunity, and also hasantioxidant properties.
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Aloe vera in turn, supports the digestive tract in cases of constipation, aidsdigestion, and has antioxidant, antiviral, and antibacterial properties, while also supporting the immune system.
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Zinc – similarly to aloe vera - supports immune processes in the body andadditionally helps strengthen the gut’s protective barrier.
- If fish does not appear in your diet often enough, it may be worth consideringomega-3 fatty acid supplementation. Omega-3s support many areas of the body, including the brain, cardiovascular system, and skin health, but they also have anti-inflammatory properties and help protect the stomach lining.
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Curcumin – found in turmeric, is poorly absorbed by the body because the spiceitself contains only a relatively small amount of active compounds called curcuminoids. Curcumin supports proper liver function, has antiviral and antibacterial properties, and helps stimulate the secretion of digestive juices.
- How can you rebuild the gut’s bacterial flora? Probiotics also play an importantrole in microbiome health. It is important to choose products containing clinically studied strains with scientifically proven benefits. Pay attention to the full name of the bacterial strain - it should consist of three parts: genus, species, and strain number. Each strain has a specific function and may produce different results.
- Gut health is also closely linked to the production of Sodium butyrate, which isformed during the fermentation of food residues in the intestines, including fibre. In people experiencing digestive problems, however, the need for this ingredient may be higher.
👉 This is because sodium butyrate helps regenerate the intestinal lining, whichmay bring relief and reduce unpleasant symptoms. What is more, it supports digestion, nourishes the microbiome, and helps protect against inflammation.
- Lactoferrin – has a similar effect - it supports the digestive system and, by positivelyinfluencing the gut microbiota, also helps strengthen the body’s natural immunity.
Let the 5R protocol stay with you for good
Lasting change is key when it comes to rebuilding gut health. The principles, tips, and healthy habits promoted by the 5R method should stay with you long term. The effectiveness of any action depends on our daily habits, so be patient and build your health on solid foundations every single day.
A healthy gut is the foundation of health, immunity, and overall wellbeing.
So if you want to support your gut and microbiome, now is the perfect time to start - selected Health Labs Care products supporting gut health are currently available at 20% off on vesa.co.uk (6pm 10.04.2026 – 16.04.2026).
