When you need to fight a resistant infection, antibiotics could save your life. Nonetheless, while they eliminate the pathogenic bacteria that cause your ailment, they may also disturb the helpful ones in your digestive system.
This may result in diverse digestive problems, signs of an unhealthy gut, therefore it is important to know how to restore gut health after antibiotics.
In this article, we will discuss steps you can take to help your gut flora bounce back and maintain a balanced digestive system.
What are antibiotics?
Antibiotics are drugs used for treating bacterial infections. They work by killing or stopping growth of harmful bacteria.
Unfortunately, good gut flora can also be killed by these drugs, thereby affecting normal functioning of the digestive tract.
This imbalance can result into bloating and gas discomforts, more severe conditions such as diarrhea, or even make one vulnerable to getting infected later on.
Since a healthy digestive system is vital not only for digestion but overall well-being too, it’s necessary to understand how to restore gut health after antibiotics.
This will enable us to know what needs doing so that after finishing with the medication everything returns to normal, thus enhancing general body wellness.
How to restore gut health after antibiotics
There are different strategic moves, each targeting specific aspects related with rejuvenation of intestinal microorganisms, as well as promoting better digestion during recovery from antibiotic use. Here is what you can do, actively participate in the healing process:
Probiotics
Some might know probiotic bacteria as the healthy type of bacteria. They are important for a strong gut because they help to balance it after antibiotics disrupt the system.
Including probiotics in your meal plan is the most important part of how to restore gut health after antibiotics.
Supplements
Probiotic supplements come in pill or powder form and act as a quick delivery system for large doses of beneficial bacteria.
Unlike most other types of treatment, these capsules contain many different species that thrive through harsh stomach conditions and begin working as soon as they reach the intestines.
Below is a list of some top-rated choices among probiotics:
- Lactobacillus GG: Known for its adhesion properties within our digestive tract and stimulation of immune response. This particular strain has been extensively researched, so we know what it does best!
- Saccharomyces boulardii: Antibiotics can cause diarrhea by killing off good bacteria along with bad ones. Luckily, certain yeasts like Saccharomyces boulardii stop antibiotic induced diarrhea dead in its tracks!
- Bifidobacterium bifidum: If there were an award given out every year to “best overall health promoting & gut balancing probiotic”, then Bifidobacterium bifidum would win hands down…every year! This species not only helps keep our gut flora diverse, but also strengthens our body’s natural defenses against infection, too.
Probiotic-rich foods
Probiotics are not only found in the form of pills but can also be found naturally in specific types of food. Here are some examples of probiotic-rich foods that may help with digestion:
- Yogurt: Make sure you buy brands which say ‘live active cultures’ on their packaging, because only those contain live strains able to provide benefits within the digestive tract.
- Kefir: A fermented milk drink that contains lots more varieties than regular yogurts do…so you get even more types of friendly bugs working together towards better gut health!
- Sauerkraut: Raw, unpasteurized sauerkrauts retain all the beneficial bacteria which pasteurizing kills off, so they’re best for your tummy.
- Tempeh & Miso: These tasty soybean products are made through fermentation processes involving different types of good bugs. Eating them adds diversity into our diet, while also boosting amounts consumed overall too!
Including foods rich in probiotics are a vital part of how to restore gut health after antibiotics, but taking supplements can restore gut health at a much faster rate.
Prebiotics
Prebiotics are a type of fiber that cannot be digested by the body. Nevertheless, they’re extremely important as they provide nutrition for good bacteria in the digestive tract.
You can think of them as being like bacteria’s favorite food, without which it will not grow. And when you consume more prebiotics, your friendly flora thrives, which is a key component of how to restore gut health after antibiotics, thereby aiding in quick recovery after antibiotic use.
Taking foods rich in prebiotics is an easy way to promote growth of beneficial gut bacteria. These fibers escape digestion in the stomach and get to the colon undigested, where they act as excellent nourishment for friendly bacteria.
This not only helps increase their numbers but also ensures that there is balance and diversity among them, thus promoting proper digestion and general wellness.
Below are some common examples of prebiotic-rich foods:
- Bananas: These fruits are delicious snacks packed with fiber types that feed good bacteria.
- Garlic: Apart from adding flavor into meals, garlic has strong prebiotic properties, which support growth of healthy germs within our bodies.
- Onions: Like garlic, onions too can be used to cook various dishes, while at the same time acting as great sources of nourishment for useful bugs living inside us.
- Asparagus: This vegetable not only provides lots of essential nutrients but also serves as another powerful prebiotic supplier, capable of raising levels of positive microbes found within human intestines.
- Oats: Eating oats for breakfast does more than just fill up space, it also supplies your tummy with those substances needed to ensure smooth running bowels, such as prebiotics.
- Apples: Sweet apples come loaded with a specific kind of fiber acting like a prebiotic, hence contributing towards bettering one’s intestinal health.
Hydration
Hydration is also important in how to restore gut health after antibiotics. Water is important for maintaining the mucosal lining of our intestines, so we should drink enough water each day (8-10 glasses).
This helps with absorption and digestion of nutrients, as well as overall digestive system function.
Also, herbal teas or broths may count towards fluid intake too, plus have additional soothing & healing effects on GI tract during recovery from antibiotics use.
Reduce Sugar & Processed Foods
Sugary and highly processed food can fuel growth of pathogenic bacteria or yeast that may take over when antibiotics knock out the good bugs.
Concentrate on real foods and cut back on sweets and packaged goods. Instead, choose fresh fruits, vegetables lean proteins whole grains etc., which support healthier balance of microorganisms in body systems and are essential in how to restore gut health after antibiotics.
Diversify Your Diet
Consuming a range of different types of foods increases diversity within our microbiome, which makes it stronger against disturbances like those caused by taking antibiotics.
Try to eat many colors from the rainbow in terms of veggies & fruits, various whole grains such as brown rice, quinoa, oats, etc., different kinds of animal/plant proteins, nuts/seeds, avocados, olive oil, fish, etc., throughout the week in your meals.
This will provide more varied microbial communities living within us.
Exercise
Regular exercise has been shown to increase the number & type of bacteria found living inside the gut – both factors critical for health maintenance purposes.
It should be noted, however, that excessive physical activity could have the opposite effect (i.e., decrease diversity). This balance in physical activity is important in how to restore gut health after antibiotics.
So aim moderate levels of intensity exercise at least 150 minutes per week e.g., brisk walking jogging swimming cycling along with strength training exercises twice-weekly.
Manage Stress
Chronic high-stress levels can lead to an imbalance between friendly bugs and bad ones living in our bodies, which manifests itself through disrupted intestinal flora composition.
Activities like yoga, meditation, deep breathing exercises, or any other relaxation technique are therefore recommended ways of reducing stress levels, thus promoting healthy gut function and overall well-being.
In addition, keeping stress under control not only supports better digestion but also improves the general state of the mind-body connection, leading to a happier lifestyle overall.
Bottom line
Antibiotics are necessary for fighting bacterial infections, but they can also disturb your digestive system. You can aid your digestive tract in rebalancing itself and operating at its best by doing what was stated above.
Remember, the key to how to restore gut health after antibiotics is consistency and a holistic approach to your lifestyle choices.
Therefore, feed more on good foods that will nourish your guts, exercise regularly, and also take care of yourself as a whole person. This way, not only will the healthy state return, but it will be even better than before, thus improving other areas too.
So, always continue gaining knowledge about yourself, as well as understanding how different parts work together – because these are the only instructions you’ll ever get!
