By Evelyn DeDominicis, MS, CHC, RYT Functional Medicine Nutritionist CLEAN GUT A Workshop based on the functional medicine nutrition approach to gut healing adapted from the book Clean Gut by Alejandro Junger, MD By Evelyn DeDominicis, MS, CHC, RYT Functional Medicine Nutritionist

Workshop Objectives Functional Medicine and the GUT 5R Protocol Conventional Medicine vs. Functional Medicine Gut Functions and Associated Illnesses Leaky Gut, Immune/Brain Connections. Microbiome ACTION WorkSheet Functional Medicine and the GUT Remove Replace Repopulate Repair Reflect 5R Protocol Reintroduction Process Food Strategies Get Support ACTION Worksheet PT 2: Transition and Next Steps

3 BODY BARRIERS SKIN LUNGS GUT

GUT ILLNESS ASSOCIATIONS Autoimmmune Disease Allergies/Sinus Migraines/Headaches Back/Joint Pain Skin Issues IBS/Diarrhea/Constipation/GERD,etc Cancer Bone Health Anemia Food/Gluten Sensitivities Obesity/Overweight Anxiety Depression ADD Heart Disease Diabetes Infertility Hormonal Issues Fatigue Insomnia Cravings Etc…

Conventional Approach “ PILL for an ILL” Functional Medicine Nutrition and Lifestyle Approach >>>> Image: Totalapproachhealth.com

IMMUNE SYSTEM ACTIVATION ~70% Immune system in the gut < INFLAMMATION autoimmune response – varied symptoms Source: www.practicalpaleo.com

90% Serotonin made in the gut Images: micronutrients.com, scientificamerican, thesecondbrainbook

Microbiome 100 Trillion Cells 10X more than human cells Image Source: umassmed.edu

ACTION: Check in with yourself. What symptoms are you experiencing or conditions are you treating that could be gut related? (see page 3 for list). Note how you are currently managing these conditions or symptoms and how they effect your life: Symptoms/Conditions How I deal with it/ Current Treatment How this impacts my life

5th R: REFLECT What/How am I eating, feeling, experiencing life? 4R (5R) APPROACH TO GUT HEALTH Reinoculate the microbiome with good bacteria and yeast Repair the lining of the gut with supportive foods and nutrients Replace digestive fire and add nutrients Remove inflammatory foods and pathogens REMOVE REPLACE RE POPULATE REPAIR 5th R: REFLECT What/How am I eating, feeling, experiencing life?

REMOVE: Clean Gut recommends these foods be removed for a minimum of 21 days. See page 94 for complete list of foods: Remove Phase Supplements: Herbal Antimicrobial (berberine, oregano, garlic) Biofilm Disruptor (monolaurin) NOTE: Take these separately from probiotics and yeast supplements used in the reinoculate/repopulate phase.

REPLACE Eat a nutrient dense and nutrient diverse whole foods based diet with high quality protein, fats and non-starchy carbs. Chew slowly, eat mindfully. Replace digestive fire and commonly depleted nutrients with supplementation. Replace Supplementation includes: Digestive Enzymes* with each meal (with HCl or ACV) B-Complex* Magnesium (250mg)* Fish Oil (1-3 g/day) D3 w/ K (check levels) Multivitamin/Mineral

REINOCULATE (REPOPULATE) Rebalance the microbiome with fermented foods, fiber (prebiotics) and high quality probiotics and yeast. Reinoculate Supplementation: Prebiotics: Inulin, Chicory root, fiber rich foods Probiotics: Multi strain High quality, fermented foods like sauerkraut, kimchi, kefir, kombucha Saccharomyces boulardii – beneficial yeast shown to rebalance candida albicans overgrowth REMEMBER: Take separate from antimicrobial herbs

REPAIR As you calm down and nourish the gut, repair is already happening. The lining of the digestive tract replaces itself every 72 hours and will heal, if not continuously challenged with toxins, inflammatory foods and stress. Bone broth is rich in gut healing nutrients. Managing stress and getting good sleep is also critical. REPAIR SUPPLEMENTATION: Zinc Carnosine L-Glutamine Lactoferrin Colostrum Glycine Collagen Aloe Licorice

REFLECT What needs to change in your life?

PT 2: REINTRODUCTION (OPTIONAL!) After 21 days, identify ONE thing you’re REALLY, REALLY missing. Acknowledge how great you feel, but avoid deprivation or restriction. Reintroduce 1 food at a time Note Any Symptoms for 2-4 days Assess and try another food

FOOD STRATEGIES 80/20 – Fill your plate or bowl with 80% non-starchy veggies and 20% protein with healthy fats. Eat to 80% fullness. Drink a tall glass of water before eating. Only small sips during meals. Stay hydrated throughout the day. Experiment with food combining - ^, eating fruit alone, starch with veggies alone (not heavy protein or fat) Have a nutrient dense protein shake per day to make it easy. Recipes in book and online: Google:CLEAN GUT MEAL PLAN! Eat at Faith Café! Clean Gut foods available! Download free Meal Planning workbook! www.evelynd.com

DON’T DO IT ALONE! GET SUPPORT 1 2 Schedule 1:1, Couples or Group Nutrition Sessions with Evelyn (at Front Desk or Directly with Evelyn.) The Faith Café will be offering Clean Gut friendly options and can always modify menu items.