Antibiotics are powerful drugs that are used to treat bacterial infections. While they are effective in killing harmful bacteria, they can also have negative effects on the beneficial bacteria that reside in the gut. For example, antibiotic use has been linked to a range of gastrointestinal problems, including diarrhea, constipation and irritable bowel syndrome (IBS).
As a functional medicine doctor, I understand that sometimes antibiotics are necessary. If there are no other effective treatment options available, I do periodically find the need to prescribe antibiotics. However, after antibiotic use, it is important to take steps to support the restoration of healthy gut flora.
10 ways to support gut health after antibiotics
The word “bacteria” has gotten a bad rap. But when it comes to our gut, especially, it’s important to understand that there are “good” and “bad” bacteria. Antibiotics wipe out both of them. So if you’ve recently taken antibiotics, you’ll want to take steps to rebuild the “good” bacteria in your gut. Here are my top 10 treatments for gut health after antibiotics:
1. Probiotics are living microorganisms that can provide health benefits when consumed in adequate amounts. They are known to improve gut health by restoring the balance of beneficial bacteria in the gut.
Several studies have shown that probiotics can be effective in preventing antibiotic-associated diarrhea (AAD). For example, the Journal of the American Medical Association found that taking probiotics reduced the risk of AAD by 42%. AA probiotic mixture has also been shown to reduce the incidence of AAD by 60%.
It’s important to note that not all probiotics are created equal, and different strains of bacteria may have different effects on gut health. You’ll want to work with your doctor to choose a high-quality probiotic that contains strains that have been shown to be effective in clinical studies.
2. Prebiotics are non-digestible fibers that serve as food for the beneficial bacteria in the gut. They can be found in foods such as garlic, onions, leeks, asparagus, bananas and oats.
Prebiotics can increase the number of beneficial bacteria in the gut and improve gut health. Prebiotic supplements have been shown to improve the composition of gut bacteria and reduce inflammation in patients with ulcerative colitis, and reduce the incidence of AAD in children.
Prebiotics can have different effects on different individuals, and some people may be sensitive to certain types of prebiotics, so work with your healthcare provider (or contact me!) to determine the appropriate type and dose of prebiotics for your unique needs.
3. Postbiotics, which are relatively new in the field of gut health, are the metabolic byproducts of probiotic bacteria. They include short-chain fatty acids (SCFAs), which are produced when probiotic bacteria ferment prebiotic fibers in the gut.
SCFAs have been shown to have numerous health benefits, including improving gut health, reducing inflammation, and enhancing immune function. SCFAs produced by probiotic bacteria can protect against the harmful effects of antibiotics on gut health, and a combination of probiotics and postbiotics can improve gut health and reduce inflammation in patients with inflammatory bowel disease.
4. Gut-healing nutrients have been shown to support gut health and help repair damage caused by antibiotics. Some of these nutrients include:
- Glutamine, an amino acid that is important for gut health and healing. It has been shown to reduce inflammation and improve the integrity of the gut lining.
- Zinc, a mineral that is important for immune function and gut health. Zinc deficiency has been linked to impaired gut barrier function and increased risk of gastrointestinal infections. Zinc supplementation has been shown to help improve gut barrier function and reduce inflammation in patients with inflammatory bowel disease.
- Vitamin D, a vitamin that plays a role in immune function and gut health. Vitamin D deficiency has been linked to increased risk of gastrointestinal infections and inflammatory bowel disease. Vitamin D supplementation has been shown to reduce inflammation and improve gut barrier function in patients with Crohn’s disease.
- Omega-3 fatty acids, a type of fat that has anti-inflammatory properties and is important for gut health. Omega-3 fatty acids can be found in foods such as fatty fish, flaxseeds and walnuts. Omega-3 supplementation has been shown to reduce inflammation and improve gut barrier function in patients with ulcerative colitis.
5. Digestive enzymes are proteins that help break down food in the digestive system. They can be especially helpful for individuals who have difficulty digesting certain types of food, such as lactose or gluten. Digestive enzymes can also help improve gut health by reducing inflammation and supporting the growth of beneficial bacteria.
6. Anti-inflammatory herbs can help reduce inflammation in the gut. These include:
- Turmeric, a spice that contains the active compound curcumin, which has been shown to have anti-inflammatory properties. Curcumin supplementation has been shown to reduce inflammation and improve gut symptoms in patients with ulcerative colitis.
- Ginger, a spice that has anti-inflammatory and digestive properties. Ginger supplementation has been shown to improve gut symptoms and reduce inflammation in patients with IBS.
- Licorice root, an herb that has anti-inflammatory and gut-healing properties. Licorice root supplementation has been shown to improve gut symptoms and reduce inflammation in patients with ulcerative colitis.
7. Gut-microbiome testing is a way to analyze the composition of bacteria in the gut. At my family functional medicine clinic, I use gut testing to identify imbalances in gut flora and guide individualized treatment plans.
Gut-microbiome testing can be used to predict which patients are at risk for developing AAD and guide probiotic treatment. It can also be used to identify specific strains of bacteria that are associated with improved gut health and guide probiotic supplementation.
8. Stress reduction techniques such as meditation, yoga or deep breathing can be helpful in improving gut health. (This is one of the reasons Spiritual Wellness is one of my 5 Pillars of Health and Wellness©!)
Stress can have negative effects on gut health by altering gut motility, increasing inflammation, and disrupting the balance of gut bacteria. For example, stress reduction programs have been shown to help improve gut symptoms and reduce inflammation in patients with IBS.
9. Sleep is important for gut health, as disruptions in sleep patterns can lead to alterations in gut bacteria and increased inflammation. (This is another reason I simply can’t say enough about the benefits of sleep!)
Practicing good sleep hygiene can be helpful in improving gut health. This includes practices such as establishing a regular sleep schedule, avoiding caffeine and alcohol before bedtime, and creating a relaxing sleep environment.
10. Diet (not surprisingly) can have a significant impact on gut health, and making dietary changes can be an effective way to support the restoration of healthy gut flora. Some dietary changes that may be helpful include:
- Avoiding processed foods and sugar, which can disrupt the balance of gut bacteria and promote the growth of harmful bacteria.
- Eating a variety of fruits and vegetables, which contain prebiotic fibers that support the growth of beneficial bacteria in the gut.
- Consuming fermented foods, which contain probiotic bacteria that can help restore the balance of gut flora.
- Avoiding foods that trigger inflammation. Some individuals may be sensitive to certain foods that trigger inflammation in the gut, such as gluten or dairy.
Your guide to good gut health
Sometimes antibiotics are what I call a necessary evil. However, antibiotic use can disrupt the balance of beneficial bacteria in the gut and lead to a range of gastrointestinal problems.
So, post-antibiotic use, it’s important to take steps to restore healthy gut flora and improve gut health. There are numerous research-supported treatments that I recommend to my patients.
If you need some guidance to good gut health, please get in touch. In the Oklahoma City area, I’m welcoming patients 12+ at Evoke5, my functional family medicine clinic. I also offer online consulting for clients across the country.