How To Restore Gut Flora After Antibiotics: 9 Ways
Learn how to restore gut flora after antibiotics naturally with these nine tips.
In this article:
- Take Probiotics and Prebiotics to Decrease the Impact of Your Medication
- Increase Your Intake of Fiber-Rich Foods to Feed Your Bacteria
- Consume More Fermented Foods in Your Diet to Enhance Postbiotics
- Reduce Your Stress to Avoid Disturbing the Microbiome
- Get Some Vitamin D to Boost the Immune System
- Eat Antioxidants to Prevent the Formation of Free Radicals
- Avoid Sugar and Processed Foods to Control Growth of Candida
- Consume Bone Broth to Help Repair the Gut
- Skip Gluten and Dairy to Reduce Food Sensitivities
These Tips Teach You How to Restore Gut Flora After Antibiotics
1. Take Probiotics and Prebiotics to Decrease the Impact of Your Medication
Learning how to restore gut flora after antibiotics is essential as you need a diverse microbiome to remain healthy. When you’re taking antibiotics, you can kill bad bacteria—and sometimes the good ones. You may also disturb the functions of the remaining microorganisms, and the disruption can lead to digestive symptoms. You need probiotics to help increase the population of colony-forming units in the gut. Consider it as replenishing what you’re losing because of your medications. Meanwhile, prebiotics can help feed the remaining microorganisms in your digestive tract. It’s like helping them survive and thrive despite the antibiotics. There are many sources for probiotics, but the best probiotic after antibiotics is one that also contains fungi such as BIOHM Probiotics. Many people are not aware they have fungi in their gut too, along with viruses and bacteria.
Note: You don’t have to consume probiotics after antibiotics, though. You can continue doing it along with your meds, although you have to work closely with your doctor to avoid contraindications or side effects.
2. Increase Your Intake of Fiber-Rich Foods to Feed Your Bacteria
You can support your probiotics supplement with the right diet, beginning with an increased intake of fiber. Fiber does a lot of good for your gut health, especially when you’re sick:
- It acts like a broom, sweeping toxic by-products and body waste out.
- Fiber can make you feel fuller for longer periods, which is necessary since some antibiotics can leave you feeling hungry.
- The insoluble fiber (or the one the body cannot digest) makes an excellent source for prebiotics.
3. Consume More Fermented Foods in Your Diet to Enhance Postbiotics
One of the ways how to replenish good bacteria after antibiotics is to increase postbiotics. Postbiotics are the metabolites, or the waste products, of microorganisms. Unlike human poo, they can help restore the microbiome since they still produce biologic activity. In fact, they are potent enough to be potential complementary therapies for pre-term babies with a disease, according to a 2013 study. To stimulate the production of postbiotics, you can consume fermented foods such as kimchi, kombucha tea, and sauerkraut. As the microorganisms further ferment these, they can create the metabolites. Taking probiotics supplements can help as well, especially if they contain multiple strains. Some of these can encourage bacteria to produce butyrate, which may be ideal for people with Crohn’s disease.
What is Crohn's disease? It is an inflammatory bowel disease that affects the digestive tract, particularly the small intestine.
4. Reduce Your Stress to Avoid Disturbing the MicrobiomeSometimes your antibiotic regimen is over, and you still don’t feel well. One of the possible reasons is stress. When you’re ill, your stress levels increase. After all, your body has to work harder to get rid of any threats. The problem is stress can also affect your microbiome. They can impact the way the microorganisms behave and their diversity. Because the immune system and the gut flora are interrelated, issues with the digestive tracts can potentially lower your immunity. You can learn how to restore gut flora after antibiotics by coping with stress effectively. You can:
- Practice meditation.
- Take short walks in nature.
- Perform some low-impact exercises such as yoga.
- Listen to good music.
- Go easy on your workload.
5. Get Some Vitamin D to Boost the Immune System
Yellow vitamin D3 (cholecalciferol) gelatine capsules and green bottle on clay plate on burlap background. Vitamin D3 (cholecalciferol) nutrient beneficial for supporting bone health[/caption] Restoring gut flora after antibiotics is also possible when you increase your vitamin D. Studies show those who have a deficiency of this vitamin are also prone to infection. A study by the University of Edinburgh may explain why.
According to it, the vitamin can modulate or regulate the way the immune system works, going as far as helping control the factors that result in autoimmune diseases. The body can produce this vitamin, but it needs the help of sunlight. Try spending at least 20 minutes outdoors during early midday without wearing sunscreen. On days when there’s not enough sunlight, you can supplement your diet with a vitamin D supplement. Even better, when outside, exercise to further improve your gut.
6. Eat Antioxidants to Prevent the Formation of Free RadicalsAntibiotics, as well as other forms of medications, can potentially increase the formation of free radicals. These are uncharged molecules that can damage healthy cells by stealing their electrons. As free radicals increase, you are at risk of developing oxidative stress. It is a condition wherein there’s an imbalance between free radicals and the compounds that can fight them. The good news is you can help your body get rid of free radicals by increasing your intake of antioxidants. Plant-based foods are excellent sources since they use these compounds as a defense against their own threats such as pathogens. To boost your diet, you can add BIOHM Super Greens. You can incorporate them into your smoothies, healthy sweet treats, and soups.
7. Avoid Sugar and Processed Foods to Control Growth of CandidaSome people taking antibiotics can develop candida or yeast overgrowth, such as in the vagina or mouth. Broad-spectrum antibiotics can wipe out microorganisms that keep the environment acidic, preventing the growth of yeast. One of the ways how to restore gut flora after antibiotics is to avoid sugar since yeast tends to feed on them.
8. Consume Bone Broth to Help Repair the Gut
It’s not uncommon to experience an upset stomach when taking antibiotics. It’s because the medications may contain substances that can irritate the lining of your tummy and the intestines. Depending on how long you’ve been taking the antibiotics, they can increase the risk of leaky gut or semi-permeability of your intestinal barrier. When this happens, toxins that should not be in your body can penetrate the bloodstream. Restore gut flora after antibiotics by strengthening and repairing your gut walls. You can consume bone broth, which is high in collagen. Collagen is a protein that helps form the structure of your connective tissues, such as those in your gut.
9. Skip Gluten and Dairy to Reduce Food Sensitivities
Taking antibiotics is like carpet-bombing your gut flora: they can lead to mass die-offs of microorganisms, including the good ones. Since the diversity of your gut flora plays a significant role in metabolism and immunity, you may develop food sensitivities after your medication plan. One study suggested antibiotics can influence the risk of childhood food allergies. After completing your medications, you may want to avoid the common culprits of food intolerances such as dairy and gluten, which is a protein present in wheat.
Here are 9 reasons to choose BIOHM Whole Probiotics from BIOHM Health:
How long does it take for gut flora to restore after antibiotics? There’s no definite answer for this as every person’s reaction to medications can be different. Following these tips on how to restore gut flora after antibiotics for the same duration as your antibiotic intake may help lessen the impact.
How do you keep your gut healthy when taking antibiotics? Let's talk in the comments below! Up Next: