5 Things to Support Your Gut After Taking Antibiotics
I’ve been on A LOT of antibiotics these past few years.
One thing they don’t tell you about IVF treatments and labor/delivery is you’ll be on a lot of antibiotics.
Then, when you’re toddler goes to school, you’ll be exposed to all of their germs. (For example, the other week, Leena contracted a virus that turned into an ear infection for her and bad case of bronchitis for me — leading both of us to be on a round of antibiotics, Oy!)
It seems sickness is simply going to be part of our life these next few years as she builds up her immune system. And even though I do everything possible to avoid being prescribed medications, at times they’re a necessity.
Did you know?
70% of Your immune system lives in the gut.
This is why it’s so important to support gut health every day, but especially when we’re down for the count and fighting an infection.
After a round of antibiotics, it can take months if not years for good gut bacteria to return to a state of balance — and sometimes we never fully recover.
I can’t tell you how many clients have come to me with one or more of the below symptoms and have no idea they relate back to gut health.
Take a look at the list below and then check out my tips for promoting a healthy gut (whether you’re coming off antibiotics or not).
Signs of gut microbiome imbalance —
Increased intestinal permeability. This can lead to autoimmune disorders, nutrient deficiencies, and food sensitivities.
Digestive upset. Bloating, cramping, diarrhea, constipation, flatulence, nausea, acid reflux, etc.
Weight gain. And the inability to lose weight even with proper diet + exercise + lifestyle changes.
Blood sugar insTability. Leading to low energy, cravings, afternoon crashes, weight gain, heart disease, and diabetes.
POOR Mental Health. The gut-brain axis is just now being understood and studies link poor gut health to increased risk of mood swings, anxiety, depression, brain fog, dementia, and Alzheimer’s Disease.
Suppressed Immune system. As I shared above, 70% of the immune system lives in the gut, which means when it’s out of balance we get more sick, more often.
Trouble Sleeping. An imbalanced gut affects circadian rhythms, making it harder to fall asleep at night and feelings of grogginess during the day. Those morning sunlight walks I preach are for your gut bacteria too!
Increased risk for GI Disease such as Irritable Bowel Syndrome (IBS), Ulcerative Colitis, and Chron’s Disease
How to Promote a Healthy Gut
Probiotic Supplements
Certain probiotic strains are better at supporting the gut while on antibiotics than others.
In particular, research supports Saccharomyces Boulardii (which is actually a yeast, not bacteria) as the gold standard for including in an antibiotic recovery protocol. It’s also wonderful for helping with traveller’s diarrhea and IBS-D.
My go-to formulation is Therbiotic ABX Support taking 2x/day with meals for one month. It’s best to take probiotics at least 1 hour before, or 2 hours after your antibiotic dose in order to not cancel it out.
And for kids, I like Florastor mixed with a little coconut water 1-2x/day for one month.
You can find a full list of recommended gut health supplements on my Fullscript page under Protocols.
Probiotic Foods
Supplements are great, but there’s still nothing better than whole food probiotic sources. It’s ultimately less expensive and you’re getting a wider variety of naturally occurring strains.
Try adding 1-2 of these daily —
Coconut Yogurt (Coconut Cult is my favorite therapeutic brand)
Sauerkraut (1-2 Tbs.)
Kimchi (1-2 Tbs.)
Miso paste (1 tsp.)Note, when experiencing gut issues, I tend to have clients avoid dairy - including ones containing probiotics like yogurt or kefir.
PreBiotic Foods
Prebiotics are the food (a type of fiber) that feed a healthy gut microbiome.
We can take all the probiotic supplements and eat all the sauerkraut, but if we’re not actively feeling these little guys, they’ll die off.
Include one or more of these daily —
Onions
Dandelion greens
Leeks
Asparagus
Bananas
Apples
Cacao / Chocolate
Flax seeds
Jicama
Seaweed
Inulin (supplement)
Bone Broth
Bone broth is high in the amino acid L-glutamine which helps to rebuild the intestinal barrier and seal a leaky gut.
Try sipping on one cup daily when undergoing a course of antibiotics or whenever your digestion is feeling off.
It’s also what I recommend to clients as a clear fluid when undergoing colonoscopy prep.
My favorite brand is FOND (the chipotle butternut rosemary especially).
Morning Sunlight
Our circadian clock not only regulates our sleep/wake cycles - it also controls how the GI tract functions, when/how much we eliminate, and the expression of certain bacterial strains.
Aim for 15-20 minutes of morning sunlight (before 10am) daily. Ideally you’d go for a walk, but even sitting outside drinking coffee, taking a call, or catching up on emails is better than doing it inside.
Just be careful as some antibiotics can make you more sensitive to the sun.
As always, be sure to consult with your primary care provider before adding or changing any supplement to your routine.
