Experts reveal 5R approach to improve gut health and boost immunity

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A healthier gut could start with one letter.

Some medical experts recommend using the “5R approach” to help restore the gut’s biodome, which may improve mood, reduce inflammation and alleviate some chronic health conditions, including irritable bowel syndrome (IBS) and autoimmune disease.

First coined by the Institute for Functional Medicine in Washington, the plan focuses on five components of gut healing to help restore overall digestive health. 

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These include removing toxins and harmful triggers, replacing depleted digestive enzymes, reinoculating “good” bacteria in the gut, repairing the gut lining and rebalancing lifestyle.

Dr. Sydne Ford-Norton, a board-certified family medicine physician and co-founder of Spark Performance and Wellness in Atlanta, Georgia, said the 5R approach has helped her patients boost their energy levels, reduce bloating and improved bowel movements within a month.

Some medical experts recommend using the “5R approach” to help restore the gut’s biodome. (iStock)

The gut-health connection

Poor diet, certain medications, environmental exposures and food sensitivities can all disrupt the gut microbiome, physicians told Fox News Digital.

This can lead to symptoms like gas, bloating, constipation, diarrhea, irritable bowel and joint pain. 

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The condition can also cause the cell lining in the gut to “leak” poorly digested food particles and inflammatory cells into the bloodstream, triggering inflammation and autoimmune reactions.

“The GI tract is the biggest immune organ of the body,” Dr. Joel Evans, chief of medical affairs at the Institute for Functional Medicine, told Fox News Digital in an interview. 

“When you have problems with your gut, not only do you not feel good, but you end up with problems with your immune system, which can lead to autoimmune disease.”

Man holding stomach and chest

To rebalance, a doctor recommends getting seven to nine hours of sleep each night and using stress management tools such as yoga, meditation and walks. (iStock)

Jesús M. Luévano, M.D., an Atlanta gastroenterologist and spokesperson for the American Gastroenterological Association, confirmed the role that gut balance plays in overall health.

“What we eat affects how we feel, from the microscopic level where it promotes cellular health, to the balance of our gut microbiome with our own homeostasis,” he told Fox News Digital.

“Providing our gut and our microbiome with the right forms of energy and avoiding pro-inflammatory agents — such as fried and fatty foods, alcohol, tobacco and ultraprocessed foods — is a key component for good gut health.”

“The GI tract is the biggest immune organ of the body.”

Dr. Alan Weiss, medical director of Annapolis Integrative Medicine in Maryland, agreed there is “no question” when it comes to gut’s influence on overall health.

“Your GI tract has about 80% of your body’s immune tissue in it, and your gut produces about 85% of the body’s neurotransmitters,” Weiss told Fox News Digital.

What are the 5Rs?

The 5R approach relies on the following essential steps to restore a healthy gut balance.

Remove

Removing stressors, foods and toxins considered to be inflammatory triggers is the first step, according to Ford-Norton.

These typically include gluten, dairy, sugar and processed foods. Testing can be performed to detect any food sensitivities or allergies.

healthy meal

“What we eat affects how we feel, from the microscopic level where it promotes cellular health, to the balance of our gut microbiome with our own homeostasis,” an expert told Fox News Digital. (iStock)

Replace

This component involves replacing depleted digestive enzymes, vitamins and minerals.

“A lot of people are not producing the enzymes that are needed to properly break down food and get the nutrients we need,” Ford-Norton said.

Reinoculate

Reinoculation involves introducing good bacteria to the gut through prebiotics and probiotics.

“If you go back in time, people knew that fermented foods were important,” Ford-Norton noted. “As we’ve gotten more busy in society and moved away from eating a more natural diet, we stopped eating those foods and replaced them with processed foods.”

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The expert encourages people to get their prebiotics through food rather than a separate supplement.

Fiber-rich foods, as well as fermented foods like sauerkraut and kimchi, are rich sources ofese nutrients, she advised.

Repair 

Repairing the gut lining is essential to improving nutrient absorption and reducing inflammation.

“Inflammation is the underlying imbalance that leads to most of the complex chronic diseases in the population, and then it affects our emotional well-being through the gut-brain connection,” Evans said.

Person taking probiotics

Reinoculation involves introducing good bacteria to the gut through prebiotics and probiotics. (iStock)

In most cases, Ford-Norton noted, the gut experiences some degree of harm — perhaps from medications, such as antibiotics, or chronic stress.

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She typically prescribes omega-3 fatty acids, the amino acid L-glutamine, zinc supplements, and anti-inflammatory herbs such as aloe vera to repair the gut lining. 

“It’s all about rebalancing your emotions, your nervous system and your digestive system.”

Eating foods rich in omega-3s, including chia seeds, hemp seeds and walnuts, can also be helpful.

It’s important to check with a physician before taking supplements to avoid any interactions with underlying conditions, Ford-Norton added.

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Rebalance

Rebalancing is “the key component that a lot of people miss,” according to Ford-Norton. 

“A lot of people want to just take supplements, [and] feel better without their sleep.”

Hands, pills and bottle in closeup for person with drugs, routine and schedule for health in home. Elderly patient, container and pharma product for supplements, wellness or benefits in retirement

Hands, pills and bottle in closeup for person with drugs, routine and schedule for health in home. Elderly patient, container and pharma product for supplements, wellness or benefits in retirement (iStock)

To rebalance, the doctor recommends getting seven to nine hours of sleep each night and using stress management tools such as yoga, meditation and walks.

“It’s all about rebalancing your emotions, your nervous system and your digestive system — it’s all playing together,” she said.

Guidance is key

When implementing 5R, Ford-Norton said it is important not to skip any portion.

“I’ve seen so many people who do the elimination diet, but they don’t do the Replace or Reinoculate component, so they have an incomplete treatment,” she told Fox News Digital.

Woman at doctor

It is important to perform the approach under the guidance of a trained practitioner, experts advised. (iStock)

Evans and Ford-Norton agreed that while the 5R approach is not a guaranteed cure for health conditions, they have seen improvements in many patients’ symptoms — and in some cases, reversal of chronic diseases.

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It is important to perform the approach under the guidance of a trained practitioner, they advised.

Weiss noted that while the 5R approach is a good resource, it is also vital to see a doctor to rule out infections or other diseases that could contribute to a person’s symptoms.

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Chinese FM meets with Uzbek counterpart in Tianjin

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<img src='https://news.cgtn.com/news/2025-07-16/Chinese-FM-meets-with-Uzbek-counterpart-in-Tianjin-1F3KGB61pUk/img/553f93eca7034b908aa5bbf2f1b2b242/553f93eca7034b908aa5bbf2f1b2b242.png' alt='Chinese Foreign Minister Wang Yi (R), also a member of the Political Bureau of the Communist Party of China Central Committee, meets with Uzbek Foreign Minister Bakhtiyor Saidov in north China's Tianjin, July 16, 2025. /Chinese Foreign Ministry'

Chinese Foreign Minister Wang Yi met with Uzbekistan’s Foreign Minister Bakhtiyor Saidov in north China’s Tianjin on Wednesday.

Wang, also a member of the Political Bureau of the Communist Party of China Central Committee, said that the two heads of state held a cordial, friendly meeting during the second China-Central Asia Summit and made strategic plans for the development of China-Uzbekistan relations.

China is willing to work with Uzbekistan to fully implement the consensus reached between their leaders, make good preparations for the next stage of high-level exchange, and promote the development of bilateral relations to a higher quality and higher level, Wang said.

China is a trustworthy and reliable partner for Uzbekistan, and has always regarded Uzbekistan as one of the priorities in its neighborhood diplomacy, Wang said, adding that China supports Uzbekistan in safeguarding its national independence, sovereignty, security and development interests.

Wang said the two sides should accelerate cooperation in key areas, promote the early operation of the China-Kyrgyzstan-Uzbekistan Railway, and make more achievements in bilateral cooperation.

China looks forward to working with Uzbekistan and other member states of the Shanghai Cooperation Organization (SCO) to ensure the complete success of the SCO Tianjin Summit and inject stronger impetus into the development of the organization, he said.

Saidov said that the two heads of state have elevated bilateral relations to an all-weather comprehensive strategic partnership for a new era, with fruitful practical cooperation seen in various fields.

Uzbekistan is willing to expand cooperation with China in such areas as logistics, minerals, artificial intelligence, the green transformation and desertification control, Saidov said, adding that it is also ready to communicate and coordinate closely with China on regional and international affairs, safeguard the common interests of both sides, and push bilateral relations to a new level.

The recent Meeting of the Council of the Ministers of Foreign Affairs of the SCO Member States achieved positive results, Saidov said, noting that Uzbekistan will, as always, fully support and assist China in its successful hosting of the Tianjin summit.

(With input from Xinhua)

Despite slowdown in consumption, office spaces continued to be major attraction for developers

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The tightening vacancy rates in these micro-markets reflect a return of corporate demand and growing acceptance of hybrid office formats

Despite the slowdown in consumption trends, the office space segment remains a major attraction for real estate developers. The growth of retail consumption has slowed down due to a shift in consumption trends toward travel and high inflation in the mid-segment, according to a report by HDFC Securities.

The organised retail continues to maintain high occupancy levels, above 90 per cent in Tier 1 cities, due to stable demand from the fashion, food & beverage, and electronics categories. The shift in consumer spending toward travel and experiences, along with inflation pressures on mid-segment consumers, is contributing to a more cautious outlook in this space, the report added.

The first quarter of Financial Year 2026 is shaping up as a strong quarter for India’s annuity-focused real estate segment, with office spaces showing marked resilience compared to a cooling retail environment. The sector continues to exhibit robust structural demand during Q1FY26, although Q4FY25 saw a decline due to approval delays and weaker EOI-to-sales conversion headwinds. Events like trade wars and market corrections impacted sentiment. However, Q1FY26 begins on a stronger footing

Gross office leasing is steadily increasing, and vacancy levels are trending downward, driven by robust demand from Global Capability Centres (GCCs), the BFSI sector, and flex-space operators Prime business districts–especially in Bengaluru, Pune, and Hyderabad–are witnessing annual rental growth of 5-7 per cent, signalling sustained occupier confidence.

The tightening vacancy rates in these micro-markets reflect a return of corporate demand and growing acceptance of hybrid office formats. Environmental, Social, and Governance (ESG)-compliant assets are also gaining traction, aligning with occupier preferences for sustainable real estate. Developers with large annuity portfolios are positioned strongly, as they are likely to benefit from a mid-to-long-term consumption revival, despite current headwinds in the retail segment.

On the other hand, the residential segment experienced a strong rebound in Q1 FY26, driven by robust sales and resilient demand across mid-premium and luxury categories.

Published on July 16, 2025

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