Antibiotics are often necessary, but they can affect your gut health. It’s essential to understand the steps for a healthy recovery after a course of antibiotics. This information is supported by the expertise of Dr. Vincent Pedre, board-certified internist and author of The GutSMART Protocol.
Whatever my clients weight loss or health goals are I always shift the focus and action steps to repairing the gut during and after antibiotic use. It doesn’t mean that goals have changed, rather my client’s body’s requirements have changed. Always allow your needs to dictate your weight loss and wellness protocol. If you have been or maybe on antibiotics (just about everyone) this applies to you.
The Aftermath of Antibiotics on Your Gut
Dr. Pedre disclosed during a conversation on the mindbodygreen podcast that a short course of antibiotics could have long-lasting effects on your gut. For instance, a mere five-day Z-pak can impact your gut microbiome for up to six months. If we consider a common antibiotic like Ciprofloxacin, often prescribed for urinary tract infections, your gut may require 12 months to recover from a five-day course.
Now, I’m not suggesting avoiding antibiotics when needed—always follow your doctor’s advice. But considering the prolonged recovery period for your gut health, it’s also critical to recognize the potential impact of frequent or extended antibiotic use.
A popular example of a prolonged or frequent prescription is an acne treatment like doxycycline. It is often used at a low dose for an extended period causing constant alterations to the gut microbiome.
Steps to Boost Gut Health Recovery
Despite these challenges, your gut health isn’t permanently doomed. It may take patience and time, but restoring your microbiome and improving your gut health is achievable. If you are on an antibiotic regimen, follow your doctor’s guidance and complete your round! Afterward, Dr. Pedre provides a few tips for enhancing your gut health.
- Incorporate Fermented Foods into Your Diet
Fermented foods, produced through the fermentation process, are loaded with probiotics or “good bugs”. Examples of such foods are kombucha, kimchi, sauerkraut (Dr. Pedre’s and my favorite), miso, yogurt, and more.
It’s beneficial to include plenty of fiber in your diet, but for those with an inflamed gut, starting with fermented foods may be a good idea. Dr. Pedre refers to a study where it was found that a diet high in fermented foods increased microbial diversity and reduced 19 inflammatory markers.
It’s essential to have both fiber-rich and fermented foods in your diet for a healthy microbiome. But for an inflamed or unhealthy gut, such as after a round of antibiotics, you might want to focus more on fermented foods.
- Consider Probiotic Supplements
Probiotic supplements offer another way to introduce beneficial bacteria into your gut, especially after antibiotics have depleted some of the good bugs. Dr. Pedre advocates for probiotic supplements to protect and restore the gut microbiome. However, it’s important to ensure the supplement you select contains effective levels of high-quality, clinically studied strains.
- Load up on Polyphenols
According to Dr. Pedre, the right mix of vegetables can help restore your gut health. Vegetables rich in polyphenols, which feed specific bacteria and reduce gut inflammation, are especially beneficial. The average person tends to consume only two to three servings of vegetables a day, but ideally, we should aim for five to nine servings. Need some culinary inspiration? Check out new recipes to see creative ways to incorporate more vegetables into your daily meals.
In Conclusion
Looking after your gut health is crucial, especially following a round of antibiotics. Remember, while antibiotics are sometimes necessary, understanding their impact on your gut and knowing how to restore balance is key to maintaining overall health. Explore more gut-supporting tips and stay tuned for more health advice.
If you would like more information or more support to support your gut and your wellness goals contact me at Marnie@MarnieAstacio.com. I’d love to chat.