5 ways to support your gut after antibiotics.

Antibiotics can be literal medical lifesavers when it comes to fighting bacterial infections, but as part of this, they can disrupt the delicate balance of bacteria within our guts which plays a huge role in our well being, so learning how to support our guts after antibiotics is often very important.

The gut microbiome is a very complex ecosystem of microorganisms that live in our digestive tract (we also have bacteria that lives on our skin and in our nasal and other cavities). This symbiotic colony plays a crucial role by helping us digest food, produce essential nutrients and regulate our immune system, and is increasingly linked to various aspects of our physical and mental health. The gut really is the center of it all.

While often unavoidable and necessary, the reality is that antibiotics can also be over-prescribed. Overuse and incorrect use (such as for viral infections) can lead to antibiotic resistance, allergic reactions, development of super bugs like MRSA or increased risk of secondary infections. That's because antibiotics don't just kill harmful bacteria but also friendly and protective species, compromising the colony and triggering dysbiosis which has been linked to an increased risk of asthma and other challenges in children.

Never avoid antibiotics if necessary but asking these questions may help you make an informed decision:

Questions you may ask your doctor:

• What type of infection does my child have, and how does antibiotics help treat it?

• Are there any over the counter alternatives we could try first?

• Are antibiotics absolutely necessary right now, or are they more a precaution?

• What is the expected duration of antibiotic treatment?

• What should I do if me/my child experiences new symptoms while taking them?

• Will the infection likely return once we finish this course?

The good news is that we can take steps to help our guts recover after antibiotics, but it can take some time. Some studies have shown that even after 2-4 years following a short course of antibiotics, some bacterial groups do not recover completely and antibacterial resistance genes can persist.

Gut Recovery Strategies

1. Probiotics

The first step is to help replenish beneficial bacteria in your gut. Probiotics are live bacteria and yeasts similar to these microorganisms in supplement form - capsule, tablet, powder or drops. Taking probiotics during and after antibiotic use can decrease the risk of opportunistic pathogens taking hold, however different strains will have different levels of efficacy and some probiotics may even inhibit the return of native gut microbiota so it's certainly not always a straightforward solution.

Some of the best probiotic strains to take after antibiotic use include: Spore based strains: are able to survive acidic stomach environment to increase microbial diversity.

Lactobacillus: one of the most well-known types of beneficial bacteria.

Bifidobacterium: commonly found in the gut and can help support overall gut health.

Saccharomyces boulardii: a beneficial yeast that can help reduce diarrhea and other gut issues.

Streptococcus thermophilus: can help support the immune system and reduce inflammation.

Not all of the strains mentioned above are histamine-friendly, and probiotics for children should be selected based on their age and weight. It's always a good idea to consult with a healthcare professional before starting any new supplements.

Here are a small selection of potential probiotic suggestions to consider:

Gutsi Spore Based Probiotic 4yo+ code: RAISEDONREALFOOD

Thorne Saccharomyces Boulardii

LoveBug Daily Advanced Probiotic

LoveBug Baby Probiotic Drops infants

LoveBug Kids Probiotics 3yo+

By analyzing the composition of your gut microbiome, a microbiome test can help identify which probiotic strains may be most beneficial for your needs: Microbiome Test - NZ 18yo+

Microbiome Test - USA (0-5yo) code RAISEDONREALFOOD

Fermented food and drinks are naturally rich in live cultures of beneficial bacteria and are also often useful to incorporate. Check out my recipe for probiotic guacamole.

2. Incorporate Prebiotic Rich Foods

You can also support the growth of beneficial bacteria with prebiotic dietary fibre - a type of non-digestible fibre found in certain plant foods that promotes the growth of beneficial bacteria in the gut by providing the nutrients they need to thrive.

Excellent sources include onions, garlic, leeks, asparagus, green bananas (plantains), apples, cocoa, flax seeds, cooked potatoes, chicory root and jerusalem artichokes. You can also buy prebiotic powders to add to drinks and meals such as partially hydrolysed guar gum powder (PHGG).

Lactoferrin acts as a unique prebiotic by selectively promoting beneficial bacteria while simultaneously inhibiting harmful pathogens, making it a powerful immune modulator and antimicrobial agent that supports gut barrier health and iron regulation but does contain dairy.

Not all dietary fibre is prebiotic, and some people will experience digestive discomfort when consuming large amounts of prebiotic or fibre-rich foods so always go low and slow.

3. Eat Real Food and Limit Sugars

High sugar intake can promote the growth of harmful bacteria in the gut. Limiting sugar intake especially creates a less favourable environment for that bacteria to thrive by reducing the availability of easy, quick fuel that those strains thrive on.

I recommend focusing on nutrient dense foods that are also easy to digest, such as: soups, broths, cooked vegetables and animal proteins to help support recovery.

4. Stay Hydrated

Water is essential for the health of your gut, preferably rain or spring water that is mineral rich and free from unnecessary chemicals. I don't recommend RO or distilled water. By hydrating the body including the digestive tract, this helps to flush out toxins and waste products, help keeps digestion running smoothly and can help prevent constipation and other digestive challenges.

5. Take Time to Rest and Recover

If your body has been dealing with a bacterial infection, taking the time to support restoration and recovery can make all the difference. Prioritising sleep is essential as this appears to help promote the growth of beneficial bacteria. Practice good sleep hygiene. This usually means avoiding all electronic devices and blue light exposure before bed, making sure your environment is comfortable and dark, and opening your curtains wide as soon when you wake each day.

In conclusion,

Antibiotics are essential for fighting bacterial infections but they can also have a negative impact on gut and immune health.

After a course of antibiotics, it is usually considered helpful to introduce probiotics/fermented foods, consume prebiotics, limit sugar as well as processed foods, stay hydrated and make time for adequate sleep and recovery.

If you want more robust and in depth support, it may be helpful to work with me 1:1 so I can tailor a holistic wellness action plan with tailored recommendations based on your goals and health history.

This article is not meant to replace the advice of your primary healthcare practitioner or to provide medical advice. It is intended to share knowledge and provide additional information to help you make informed decisions about supporting your body after probiotics. It is recommended that you always consult with your doctor if you or your child are suffering from a medical condition.