No matter how diligently we practice a healthy lifestyle, illnesses and injuries still happen. And sometimes, the remedy includes a round of antibiotics. While these medicines can be beneficial, they can also disrupt our gut microbiome—the complex community of trillions of microorganisms living in our digestive tract that play a big part in our overall health.
Keep reading to understand more about the interplay between antibiotics and gut health, and how to restore your microbiome after your prescription is done.
re antibiotics bad for your gut?
Antibiotics are powerful medicines designed to combat bacterial infections by either killing bacteria or inhibiting their growth. While they can be life-saving in many situations, their broad-spectrum nature means they don’t discriminate between the harmful bacteria causing an infection and the beneficial bacteria residing in the gut. In fact, according to one study, antibiotics can reduce the population of “good” gut bacteria by 90%.
Such a significant reduction can disrupt the delicate balance of our gut’s ecosystem, inadvertently harming our digestion, nutrient absorption, immunity, and more. This disruption can manifest as side effects ranging from mild digestive discomforts to more severe conditions.
Think of the beneficial bacteria as a protective barrier in your gut. When their numbers are decreased due to antibiotics, harmful bacteria can seize the opportunity to grow and dominate. Over-reliance on antibiotics can further reduce the diversity of beneficial bacteria and even pave the way for antibiotic-resistant strains.
So, while antibiotics are undeniably crucial for certain infections, it’s vital to use them judiciously and paramount to support your gut health during and after the course of treatment.
Can you restore your microbiome after taking antibiotics?
You can restore your gut to a healthy state after taking antibiotics, although it may take some time. A healthy diet and certain supplements like probiotics during and after your course of antibiotics can help re-establish healthy gut flora, and even help prevent common side effects of antibiotics like diarrhea.
A number of studies indicate that while many beneficial bacteria bounce back within weeks, some can take two to six months. In certain cases, specific strains of bacteria may stay diminished or absent even six months post-treatment.
Our gut’s ecosystem is intricate, so even a few missing strains can upset its balance. While there’s no universal recovery timeline, you can still take steps to maximize gut health and make a significant difference in your health and well-being.
How to restore gut health after taking antibiotics
Consume more probiotics.
Much of your microbiome can be restored to its natural, healthy state by consuming probiotics, which are live healthy bacteria and yeast like Lactobacillus and Saccharomyces.You can find supplements with these beneficial microbes in your grocery store. Just make sure to purchase them from the refrigerated section to ensure lots of live microbes.It’s also a great idea to eat probiotic-rich, gut-healthy foods such as:>Yogurt (choose unsweetened, plain varieties with live, active cultures)Kefir (a fermented yogurt drink)KimchiRaw, fermented sauerkraut and picklesFermented beverages like kombucha and apple cider vinegar drinksIncrease your prebiotics.
Prebiotics are indigestible fibers found in foods. They act as food for probiotics, supporting the repopulation of beneficial bacteria in the gut.
Great sources of prebiotics include:
BananasApplesAsparagusArtichokesBroccoliWhole grains such as oats, quinoa, and brown rice
Incorporate more collagen-rich foods.
Collagen is a vital protein that supports the body’s connective tissues. Collagen’s amino acids help strengthen the gut lining, preventing harmful bacteria from breaching the barrier and potentially leaking food particles exiting the digestive tract (aka “leaky gut” syndrome”). This is crucial after taking probiotics, which can harm the gut lining.
Load up on collagen-rich foods like:
Bone brothChickenFish, especially sardinesShellfish like oystersEggs
It’s important to note that the body requires vitamin C to make collagen. To enhance collagen formation, increase your vitamin C intake through fruits and vegetables such as:
OrangesGrapefruitBerriesBroccoli
Avoid sugar and processed foods.
A diet rich in processed and sugary foods can undermine the beneficial bacteria in your gut. Limiting these is crucial–especially after a course of antibiotics.Harmful bacteria feed on sugar, so by cutting back, you curtail their primary food source and support the growth of beneficial bacteria.
Limit or avoid foods like:
Pastries, cakes, and cookiesCandyGranola barsHigh-sugar cerealsSodas and other sugary beverages, including fruit drinks
Manage stress levels.
Maintaining low stress levels is vital for gut health, especially after antibiotic use. There’s a deep link between our emotions and gut reactions, often described as the “gut-brain axis.” Ever felt butterflies before a big event or nausea from nervousness? That’s the gut-brain connection at work.
Excess stress and emotional turmoil can weaken the gut barrier, leading to “leaky gut” and inflammation. So reduce your stress as much as possible with practices like:
Regular exerciseDeep breathing exercisesMindfulness meditationEarthing and time in nature
Get plenty of sleep.
Quality sleep is essential for restoring and maintaining a healthy gut. When we skimp on rest, our gut bacteria can be adversely affected.
Beyond increasing stress and potentially leading to a “leaky gut,” inadequate sleep is also intertwined with the gut-brain connection. Additionally, being sleep-deprived often causes sugar cravings, potentially feeding the harmful bacteria in the gut.
Aim for at least seven hours of quality sleep each night. Simple pre-bedtime habits like taking a hot bath, sipping chamomile tea, or reading can set the stage for better rest.
Antibiotics can have a negative impact on your gut health. But with mindful dietary and lifestyle choices, you can restore your microbiome and get back to a state of well-being. Try these recommendations, and you’ll be on the path to preserving and enhancing your gut and overall health for the long haul.
The post Antibiotics and Gut Health: How to Restore Gut Health After Taking Antibiotics appeared first on Alternative Medicine Magazine.
