My Gut Repair Routine

Science increasingly confirms what even Hippocrates said more than 2000 years ago: the gut has a huge role to play in overall health. Having had to take antibiotics for an infection (which were more than necessary!), I subsequently found myself with very uncomfortable digestive symptoms. Following my extensive research and readings from various specialists, I finally embarked on a gut repair protocol that allowed me to regain intestinal comfort.

I will therefore share my understanding of the various supplements, explaining my choices and how I achieved it. I must, however, remind you that each person is unique and must always confirm that this is suitable for their situation. Digestive symptoms can also be caused by more serious conditions requiring medical treatment, so this possibility should always be ruled out before embarking on such an approach.

Signs of a suboptimal gut or microbiota¹

• Bloating and gas
• Constipation or diarrhea
• Abdominal pain
• Food intolerances
• Skin conditions
• Mood disorders
• Autoimmune disorders
• Weight change
• Brain fog
• Chronic fatigue

Repair using a 4R approach

Remove: Since it is counterproductive to repair the gut if we are constantly in contact with its aggressors, the first step aims to remove them. These include: chlorine in water, alcohol, food additives, pesticides, certain medications (antibiotics, anti-inflammatories, antacids, antidepressants…), food allergens, sugars, constipation, hypochlorhydria, etc. Note, however, that medication should never be stopped without the advice of a healthcare professional, as they may be necessary despite their effects on the gut.

Replace: To facilitate the work of digestion, aid provided by digestive enzymes can limit the passage of undigested molecules to the colon, where the microbiota is located. Ensuring the proper production of digestive juices like bile, gastric, and pancreatic juices will also aid digestion.

Re-inoculate: This is the step where we specifically support the microbiota by adding probiotics that can come from supplements or fermented foods (lacto-fermented vegetables, kimchi, sauerkraut, kombucha, kefir, miso, tamari, tempeh…). To this, prebiotics (fibers) are added to support their implantation and nourish a healthy microbiota.

Repair: Good news, intestinal cells renew every 3 to 5 days. It is therefore entirely possible to repair the intestinal barrier, as long as this repair is supported by the necessary nutrients. These will include L-glutamine, zinc, and collagen, among others. Calming inflammation with aloe juice and licorice can also be relevant.

The various tools

• Digestive enzymes: We produce our own digestive enzymes in our various digestive juices, but this production is sometimes not optimal. Temporarily supporting digestion by adding digestive enzymes can allow for better food breakdown, leading to less intestinal irritation.
• Probiotics: Probiotic supplements are bacterial strains studied to support a healthy microbiota by helping to rebalance good and less good bacteria.
• Aloe juice: Aloe juice contains, among other things, polysaccharides and antioxidants. It is known to relieve inflammation of the gastrointestinal tract. It is also said to be emollient and healing.
• Licorice: Through its various molecules such as glycyrrhizin and different saponins and flavonoids, licorice is known for its local and systemic anti-inflammatory effects. In addition to helping relieve inflammation, it stimulates the production of protective mucus in the digestive lining.
• L-Glutamine: Glutamine not only helps with muscle repair. Its use for intestinal repair is increasingly recognized. Taken on an empty stomach, it can be taken up by intestinal cells which will use it as an energy source, promoting their repair.
• Collagen: Collagen, through the amino acids it contains, promotes tissue repair. It therefore helps at the joint level, but also at the level of the digestive lining.
• Zinc: Zinc is an essential cofactor for many cell replication and repair reactions. It is also involved in the tight junctions between intestinal cells and as a cofactor for the production of hydrochloric acid in the stomach.
• Soluble fibers: Soluble fibers serve as food for the bacteria of the intestinal microbiota, so they are called prebiotics. There are different kinds such as the "Essential Fibers" mixture containing psyllium and slippery elm, among others. These fibers have the particularity of forming a mucilage which will have a protective and soothing effect on the mucous membrane, in addition to being able to capture certain waste products and help with blood sugar and cholesterol levels. Other fibers, such as acacia fibers, will also be excellent prebiotics for the microbiota, but will not have the benefits of mucilage.
• AMI: Cascara sagrada, a medicinal ingredient in AMI, is rich in anthraquinones. This molecule has an "irritating" effect on the mucous membrane, activating peristalsis and the release of water into the stools. It is possible to develop a habituation to cascara sagrada, which is why its use should be occasional, while waiting to regain good intestinal transit by implementing other interventions.

My daily routine

In the morning, on an empty stomach:

• Taking essential fibers in a little water, gradually increasing the quantity over the weeks.
• In a large glass of water following the fibers to allow mucilage production, I mixed glutamine, collagen (flavored for me, only 2 tsp), and aloe juice.

Breakfast (about 2 hours later):

• In my protein shake, I added children's probiotics. Since they are powdered, I preferred to take them this way to "buffer" stomach acidity and promote their survival.
• This is also when I would have taken the licorice extract "Inflammation Relief - Stomach & Intestine". As it is considered an "adrenal tonic" plant in traditional herbalism, I prefer it early in the day to benefit from its energizing effect.

Lunch:

• This is when I take all my other supplements, including zinc & copper, but also omega 3 and vitamin D which are also beneficial for the gut and microbiota.
• Fountain of Youth: Another dose of collagen (3 tsp at this time) to support tissue repair, enriched with the complete, a rich source of antioxidants like polyphenols nourishing the microbiota. The drinking serum is also very interesting for the intestinal microbiota.

Before dinner:

• Since I only took small quantities of fiber in the morning on an empty stomach, I liked to add more before dinner to increase tolerance. Taken before a meal, soluble fibers that produce mucilage help slow down carbohydrate absorption and capture bile salts, hence their recognized effect on cholesterol.

Bedtime:

• This is when I would temporarily take AMI, until I regained regular transit.

¹ https://andreannemartin.com/blogue/10-signes-dun-microbiote-en-mauvaise-sante/