Gut Cleanse Protocol: What You Should Know

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

Sounds as if it were taken out of an action movie, you might wonder what is the gut cleanse protocol, exactly?

Does it do what it says?

Does this protocol give you good gut health?

What are the benefits of gut cleanse protocol?

Learn everything you need to know through this post before making this a part of your daily life and wellness strategy.

How it works is relatively simple. Processed foods deplete our bodies of essential nutrition, which leads to vitamin and mineral deficiencies. These deficiencies then prevent our digestive system from working as efficiently as it should while also deteriorating the existing gut flora. 

With that in mind, gut cleanse protocol uses a unique blend of herbs, vitamins and minerals to teach you how to cleanse your body of bad bacteria and nourish your body, so that it can naturally repair itself.

Intro To Gut Cleanse Protocol (5-R Gut Cleanse Protocol)

The 5-R protocol is a comprehensive approach to digestive health that includes five steps: the right food, the right amount of food, the right time, the right environment, and the right nutrients. 

Adopting each of these principles can help support healthy digestion and absorption of nutrients, promote a healthy gut microbiome, and address symptoms like bloating and gas. The 5R protocol is a step-by-step process that helps to heal your gut, and your brain and helps to lose weight. These five steps are:

1.  Remove: This step involves the removal of irritating foods and substances from your daily diet like caffeine, alcohol, gluten, dairy, and sugar, and replacing the removed foods with healthier ones.

2.  Replace: Replacing good bacteria in your digestive system is important for healing your gut. Taking probiotic supplements can replenish good bacteria in your stomach. Omega 3 fats also aid in healing leaky gut syndrome as they reduce inflammation in the body.

eating probiotic food

3.  Reinoculate: This step involves restoring good bacteria by eating fermented foods or taking probiotics like yogurt, etc.

4.  Repair: In this step, you repair your intestinal lining by taking supplements like glutamine, zinc, and vitamin D to improve digestion and absorption of nutrients from the food you eat. You can also eat bone broth soup that contains amino acids for repairing intestinal lining.

5.  Rebalance: Rebalancing means reducing stress levels because stress can make leaky gut syndrome worse by causing inflammation in the body and also cause other digestive disorders like ulcers

Now that you have been given an overview of this protocol, let’s get into the details!

5-R Gut Cleanse Protocol Explanation

1. Remove:

The gut is a complex system of organs that work together to bring food into the body, extract nutrients from it, and eliminate waste. In addition to this core role in digestion, the gut is also a major immune organ and plays a key role in keeping you healthy.

The gut’s health is determined by its microbiome — the collection of bacteria that live inside your intestines. A healthy microbiome teems with good bacteria that help break down food, produce vitamins, and support your immune system. A poor diet or antibiotic use can wipe out those beneficial bacteria, leaving you vulnerable to illness.

Aside from eating well and taking care of yourself, there are several things you can do to improve your gut health:

Remove Medications

Antibiotics get rid of bad bacteria that make you sick, but they also kill off good bacteria in your microbiome. When you’re on antibiotics, prioritize eating fermented foods like yogurt and sauerkraut so your gut has an easier time recovering.

Remove Irritating Foods:

If you have digestive problems like gas or bloating after eating certain foods, take them off the menu or at least limit portion sizes. High-fiber foods like beans are particularly troublesome for people with sensitive stomachs because these foods are harder to digest.

Check out this juice cleanse for gut health which is another program you can follow while you are observing the protocol.

drinking healthy fruit juice

Remove Stress

Remove stress. Studies show that when we’re stressed, our digestive function slows down. That’s because “fight or flight” mode kicks in, so all of your body’s energy goes to your arms and legs to help you survive (even if it’s just to outrun that angry email).

To combat this, try meditation or yoga. You can also keep a journal to pinpoint what stresses you out the most and what you can do about it.

2. Replace:

Replace Missing Supplements

There are a number of supplements that you can take that replace the bacteria directly. These are foods with probiotics or prebiotics, they’re gut-friendly foods and they actually give your gut the good bacteria that it needs.

The idea is to eat a lot of raw vegetables, fruits and vegetables in general, fermented foods, dairy products like yogurt, kefir and coconut milk. You can get these from specific supplements made for your gut health that are based on these types of bacteria.

Replace Foods With Nutrients

Just as important as eating foods with probiotics is replacing the nutrients you need so that your healthy gut bacteria can survive and thrive. This means eating a well-balanced diet rich in a variety of vitamins, minerals and nutrients.

It also means eating enough greens, fruits and vegetables to ensure your body gets all the dietary fiber it needs for good digestion and eliminating toxins from your body. Other key nutrients are omega-3 fatty acids and Vitamin D3 which help support overall health.

Take Supplements for Nutrient Deficiencies:

Nutrients to focus on include magnesium, Vitamin C and Vitamin B complex since these play an important role in immune function and maintaining good gut health.

Natural supplements such as Optima is a groundbreaking supplement which integrates all of the effective ingredients in one dose, formulated to help your body perform at its best. Taking these gut health pills regularly results in more energy, top endurance, and puts you in a better mood.

3. Repopulate

Reintroducing prebiotic foods that contain beneficial bacteria is important for giving your gut a healthy boost. According to the University of Michigan Health System, there are many health benefits associated with probiotics, including improving digestion, reducing diarrhea, and boosting immune function.

You’ve heard of “good” and “bad” bacteria, right? Well, probiotics are the good guys, and prebiotics are what they need to thrive. In other words, prebiotics feed probiotics.

oat meal

Prebiotics are a type of fiber found in foods like onions, garlic, bananas, oats, soybeans and artichokes. They help the probiotic bacteria grow and stay healthy. But there are also synthetic forms.

As with probiotics, there aren’t enough studies yet to know for sure what kinds of prebiotic supplements work best for IBD. If you want to try them out, look for the prebiotic called inulin in your local health food store. You can also get prebiotics from eating whole grains and raw fruits and vegetables.

Examples of foods with beneficial bacteria include yogurt (if you can tolerate dairy), kimchi, sauerkraut, tempeh and miso. Other options include fermented vegetables like carrots, onions or beets; fermented beverages like coconut water kefir or kombucha; and fermented condiments like mustard or horseradish.

4. Repair

Incorporate new foods rich in vitamins A, C, D, E, zinc, and amino acids. These nutrients are integral to healing the gut lining. Find them in bone broth, eggs, kale, and other leafy greens, pumpkin seeds, sardines, and cod liver oil.

Remove foods that irritate the gut lining. This includes gluten-containing grains (wheat, spelt, rye), corn, and soy. These foods can also be difficult to digest for many people with autoimmune conditions.

It’s important to be aware of the kinds of foods you eat because certain foods can really help or hurt your gut and overall health. Foods rich in amino acids, for instance, can do wonders for gut repair and can help with symptoms of the leaky gut syndrome. Amino acids are the building blocks of protein.

They have countless functions in the body, including repairing tissue, increasing muscle mass, and keeping immune systems strong. There are 20 amino acids that make up the body’s proteins, but only nine of these are essential amino acids, meaning that they must be obtained from the diet.

In addition to these nine essential amino acids, there are also 11 non-essential (or conditional) amino acids that are made by the body and do not need to be consumed through diet.

Here are some foods that are rich in amino acids to help repair your gut:

healthy eating
  • Eggs: Eggs contain all of the essential amino acids needed by the body.
  • Milk: The protein in milk contains all essential amino acids as well as a few non-essential ones like alanine, serine and glutamic acid.
  • Poultry: Chicken breasts, turkey and other forms of poultry contain all essential amino acids.
  • Fish: Fish like salmon, tuna, and halibut

5. Rebalance

A lot of us feel that we’re not doing enough when it comes to balance.

You could be working harder than you should, or maybe the opposite is true and you’re spending too much time at work. You might find yourself so busy with your responsibilities that you don’t have time to work out, eat right, or get enough sleep. Whatever the case may be, most of us are probably guilty of not finding balance in our lives as much as we should be.

There are a few ways that finding a good balance can improve your life overall:

Improve Mental Health

Sitting back and relaxing might sound simple, but we often struggle to do so. Mental well-being is about more than just the absence of mental illness. It’s about feeling good, having good relationships with others, and being able to cope with life’s challenges – from everyday stresses to major life events.

Many of us feel anxious or depressed at times. This is a normal reaction to life’s challenges and makes it possible for us to think clearly, reach out for help when we need it, and develop skills. But if feelings of anxiety or depression are affecting your life in a significant way, they could be a sign of a mood disorder or another mental health issue that needs attention.

Reduce Your Stress 

There are many ways to reduce stress, but finding the right one for you is often a matter of trial and error. Some common activities that help people manage stress include regular exercise, meditation, yoga and listening to music. To find out how you can best reduce your stress, first identify what causes it.

stress free

For example, if you’re stressed at work, consider spending more time with friends or family after work or on the weekend. Or try walking on your lunch break instead of sitting in a restaurant near your office. If you’re stressed by your responsibilities at home, ask your spouse or children to help with household chores.

Or set aside a specific time each day to do things that calm you down, such as reading a book or taking a bubble bath. Stress doesn’t have to be bad for you. In fact, low levels of stress can make you more alert and focused on tasks at hand. But if you feel like it’s taking over your life, take steps to control it so it doesn’t control you.

Exercise More 

You don’t need to go to the gym every day to feel better. You can start with just a few simple changes in your daily routine that will make a difference. Exercise relaxes and opens up the body, which allows you to breathe more deeply and fully and get more oxygen into your system.

Exercise also helps release tension in the muscles, which in turn reduces stress in the body. When you exercise and move around, endorphins are released throughout your body, which makes you (and your gut!) feel happier.

Sleep Better 

When you sleep well, you wake up feeling refreshed and alert for the day ahead. But it’s about more than just feeling rested, as important as that is. Good sleep is essential to your physical health.

Studies have shown a relationship between lack of sleep and an increased risk for heart disease, kidney disease, high blood pressure, diabetes, and stroke. Getting enough quality sleep at the right times helps you function well throughout the day. It also has a positive impact on your mental health and quality of life.


If you are looking for the right tools to give your body a much-needed tune-up to improve overall digestive health, I would strongly recommend using these five steps in what we call the 5-R Gut Cleanse Protocol. These 5R’s will go a long way to helping you recover from gas, bloating, indigestion and other uncomfortable symptoms.

If given enough time (let’s say about 30 days), I believe that the following five steps can revolutionize your gastrointestinal health. If you truly commit yourself, then the results will follow! I would love to see you in our virtual community, so please join our Facebook group where we help each other win in health. Cheers!

Similar Posts

Leave a Reply

Your email address will not be published.