How to Support Your Gut If You Need To Take Antibiotics
Most of us know that antibiotics aren’t friendly to the beneficial microbes living in our gut. Taking them comes at a cost to the diversity of the microbiome and the health of the intestinal lining. Just one week-long course of antibiotics can negatively impact your microbiome for up to a year! However, in certain circumstances, they are absolutely necessary and can be life-saving. My intention for this post is to provide considerations for what you can do both during and after a course of antibiotics to mitigate some of the damage and support the recovery of your gut.
Remove foods that imbalance the microbiome
Antibiotics are like an atomic bomb in the gut. They can’t differentiate bacteria so they wipe out many of the good bacteria along with the bad. This loss of beneficial flora and overall diversity can leave the microbiome particularly vulnerable to opportunistic microbes getting a foothold and overgrowing.
During and after antibiotics, I recommend avoiding simple carbohydrates and sugars which are the favorite foods for opportunistic bacteria and yeasts. Foods to avoid are: refined grains (like bread, pasta, tortillas, etc.) and all added sugar (cane sugar, honey, maple syrup, coconut nectar, etc.).
Focus on a real food, anti-inflammatory, and nutrient-dense diet during and after, including many of the therapeutic foods outlined in the next section.
Reinoculate and feed
To minimize the damage to your gut flora, I recommend taking a probiotic supplement during and after a course of antibiotics. Specifically, I recommend one that includes strains of Lactobacilli and Bifidobacteria, as well as Saccharomyces boulardii. S. boulardii is actually a beneficial yeast (not a bacteria), so it’s particularly beneficial during antibiotic therapy because antibiotics can’t kill it.
Foods
Aim to include at least one serving daily from each of these categories:
Probiotics
Yogurt
Kefir
Sauerkraut
Miso
Olives
Tempeh
Prebiotics
Prebiotics are indigestible plant fibers that promote the growth of beneficial microbes in the gut.
Flax seeds
Asparagus
Jicama
Onions
Leeks
Garlic
Jerusalem artichoke (aka sunchoke)
Dandelion greens
Resistant starches
Resistant starch is a type of insoluble fiber that can support healthy gut flora.
Cooked and cooled rice
Cooked and cooled potatoes
Unripe / green bananas and plantains
Beans and legumes
Polyphenols
Polyphenols are a specific type of dietary antioxidant that promotes the growth of beneficial bacteria.
Fruits: wild blueberries, raspberries, blackberries, cranberries, cherries, pomegranate, red grapes
Vegetables: cruciferous vegetables, broccoli sprouts, bell peppers, garlic, sea vegetables
Spices: curry powder, ginger, turmeric, cumin, cinnamon, nutmeg
Fresh herbs: parsley, cilantro, rosemary, thyme, basil
Teas: green tea, matcha
Repair the gut lining and support the gut immune system
It’s not just the bacteria that take a hit. Antibiotics can also damage the intestinal lining and suppress the gut immune system.
To support healing of the gut lining, I recommend daily consumption of collagen and/or bone broth. You can mix collagen peptides into a smoothie, coffee, soup, applesauce, yogurt, etc. Use bone broth to make soups/stews, or sip it like a cup of tea (I prefer this brand for sipping).
To replenish secretory IgA (the primary immunoglobulin in the intestinal mucosa that represents the gut immune system’s first line of defense), I recommend supplementing with colostrum or serum bovine immunoglobulins (SBI). It is also important to ensure you’re getting adequate amounts of nutrients such as glutamine, omega-3 fatty acids, zinc, vitamin D and vitamin A in the diet and/or through supplementation.
You can find specific supplement recommendations under ‘Plans’ in my Fullscript dispensary.
Personalized Support
If you took antibiotics and your gut feels “off” or you’re experiencing new onset of symptoms (e.g. mood issues, fatigue, skin problems, food sensitivities, sugar cravings, weight gain, getting sick constantly, etc.), feel free to reach out. I’d be happy to help you with a customized plan to rebuild your gut health.