Start healing your gut with these supplements.

Do you suffer from allergies, weight gain, thyroid problems, an autoimmune disorder or digestive issues like bloating, constipation, diarrhea or gas?

The root of your problem may not be the environment, your genetics or all in your head, it may in fact be in your gut.  

If that rings true to you.  Read on.  

Our "second brain, the gut, contains some 100 million neurons; when this system is compromised or "inflamed" disease sets in. 

In my studies to become a Women's health specialist, Dr. Aviva Romm begins with diet first for all healing.  She introduces a method called the 4R approach to heal your gut, reduce symptoms and find peace with our food. 

So what is the 4R approach?

This method addresses the underlying causes and restores balance, helping to alleviate symptoms and maybe even disease. 

The program suggests you: Remove> Reinoculate> Repair> Reintroduce

10 Signs you may need the 4r approach:

  1. Digestion problems
  2. Food intolerance
  3. Seasonal allergies
  4. Skin complaints; acne, skin rash etc.
  5. Auto immune disorder
  6. Tired/ poor concentration
  7. Anxiety & depression
  8. Candida overgrowth
  9. Cannot lose weight
  10. Your joints ache

How do I heal?

  1. Remove all triggers: i.e. all allergens and cross reactors like gluten and dairy.
  2. Get off medications (with Dr.'s approval and replace with natural remedies ).
  3. Reduce stress with meditation, exercise and botanicals.
  4. Heal your gut lining with the 4R approach below. 


Take out what ails you.  The top allergens are wheat, corn, eggs, dairy, peanuts, and soybeans. Add in whole grains (like quinoa and rice), organic vegetables, fruit and healthy fats. Remove all allergens for 4-6 weeks or it may take up to a year with auto-immune diseases.  

Encourage whole foods, shop the perimeter of the grocery store. 


  • After 2-4 weeks on the Elimination diet, Introduce a good quality digestive enzyme containing protease, lipase, amylase, and pepsin.  This is safe for pregnant and breast feeding women, too. I like Enzymedica. 

  • Adding bitters, like  Urban Moonshine Bitters will trigger the digestive system to product digestive enzymes, secrete bile and balance HCI levels in the stomach.  Take bitters 10-15 minutes before your meal.   

  • If you have a lot of nausea with meals or when you take supplements, you might also need some additional stomach acid in the form of a supplement called Betaine HCl, or try 1 Tbs. of apple cider vinegar in water with your meals. 



  • Wait 2 weeks on the elimination diet or up to 6 weeks.  Adding in a probiotic can give you gas and bloating if you do not remove the allergens first.  

  • Add in a good quality probiotic to restore your gut flora like Klair probiotics. 
  • You want it to have a minimum of 5 billion CFUs in each dose, and a good range of Lactobacillus and Bifidobacter species. 
  • Fermented foods such as miso, sauerkraut and kimchee can also be helpful 3-4x week. Keep in mind, kombucha can be high in sugar. 


Wait 6-weeks to repair.  The following supplements can be taken for up to 6 months to help to heal the intestinal lining:

  • Tumeric, aloe vera, marshmallow root, and DGL licorice (aloe and licorice are not for internal use during pregnancy; these are fine for children) are some of the most effective herbs for healing the gut lining.
  • They are best taken in capsule or extract form, though tumeric can also be added to foods. 
  • DGL licorice is available as chewable lozenges and thus may be the simplest one to give to kids. Planetary Herbals DGL is one company to use. 
  • Zinc.  5-10 mg/day for children 4-7 years, 10-20 mg/day for children to age 12, 25-40 mg/day for older children and adults
  • An antioxidant supplement containing vitamins A and carotenoids, C, E, and selenium. These are often found in a multivitamin. Pregnant women should get these from their prenatal vitamin only.
  • Fish oil: 
  • I prefer Carlson's Lemon fish oil.  My kids like the Nordic Natural berries. 
  •  for kids, and any good quality fish oil for adults. For kids you can put the oil into smoothies. Fish oil is important for general health in pregnancy and breastfeeding, too.
  • L-Glutamine Powder
  • 5-10 gm of powder twice daily for one month. (Much less for kids but talk with your child’s doctor before using and don’t supplement in pregnancy).

{Keep in mind, I am not a doctor.  Please consult your doctor before adding any supplements to your diet.}


Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.