How do I Replenish Gut Microbiome after Antibiotics?

by adminJune 17, 2021

Antibiotics are important in fighting bacterial infections, but we need to be careful how we use them. You may be familiar with the idea of antibiotic resistance and the fact that we often rely on antibiotics even when we don’t really need them or when we have a virus that doesn’t even respond to antibiotics.

On a more personal level, antibiotics often have side effects which range from diarrhoea, bloating and headaches to liver disease. Most problematically, they have a massive impact on gut microbiota, and often lead to problems such as leaky gut or semi-permeability of the intestinal barrier.[1]

The overarching question underpinning this blog is ‘How do we replenish our gut microbiome after antibiotics?’ I hope you find it useful during those times when antibiotics are necessary for you.

How important is gut microbiota?

This is an important question, but first. What is gut microbiota? Put simply, gut microbiota refers to the microorganisms residing in the gastrointestinal tract, including bacteria, archaea, viruses, and yeast and other fungi.

The recent research cited here suggests that prolonged exposure to antibiotics can alter our basic physiological balance and promote long-term disease.[2] Some common health conditions I often see with my clients, such as irritable bowel syndrome, digestive problems, acne, brain fog, and autoimmune diseases, are linked to gut microbiota. This is highly significant because gut health plays such an important role in metabolism and immunity. Compromised gut health all too often leads to a weakened immune system, diverse digestive problems, unexplained food allergies and general malaise.

Probiotics

One way to keep your gut microbiota in a healthy state is by taking probiotics during and after a course of antibiotics. A large review of 82 studies that used data from over 11,000 people showed that probiotics were able to prevent and treat antibiotic-associated diarrhoea.[3] Probiotics that include Lactobacilli and Saccharomyces are also particularly effective in restoring healthy bacteria in the intestines that may have been destroyed by the antibiotics.[4]

While probiotics can be taken during a course of antibiotics, try to take them at a different time of the day for best results. Both food or culture-based probiotic and soil-based probiotics are beneficial and you might like to include Bio-Kult wihch contains both food based and soil-based probiotics.

Don’t forget that prebiotics (which are like fertilizer to probiotics) are also important. These can be found in resistant starch (oats, cooked and cooled rice and potatoes, beans and legumes).

Fermented Foods

Fermented foods that have lots of healthy bacteria can also have an important role in restoring gut microbiota that is damaged by antibiotics. Foods such as sauerkraut, kombucha, kimchi, kefir and yoghurt help cultivate healthy bacteria in the gut.[5] My top favourites are sauerkraut, goats milk kefir and apple cider vinegar -they are the easiest to include in your diet as they are actually delicious and can be added to salads and other recipes.

Fibre-rich foods

Foods that are high in fibre can also stimulate the growth of healthy bacteria in the gut. High-fibre foods can include nuts, seeds, beans, and lentils, as well as whole grains in porridge, whole grain bread, brown rice. However, because dietary fibre can slow the rate at which medicines are absorbed, it is best to eat high-fibre foods after finishing a course of antibiotics.[6]

Stress

Stress has a negative effect not only on your mental health, but also on your gut.[7] Did you know stress has a wide range of biological effects which negatively affect the composition, function and metabolic activity of the gut microbiota.

Physiological stress also has a negative effect on your gut and immune system, so consider support for your liver. Milk thistle supplements are antioxidants that work to eliminates the toxins from your body and support the function of the liver. A study published in Molecular Carcinogenesis reported that milk thistle could help the body detox from the effects of everyday radiation (such as found in phones, microwaves etc).

Other tips!

It is best to avoid eating grapefruit and calcium-fortified foods as they can affect how antibiotics are absorbed in the body.
Take vitamin C as often as you can during the course of antibiotics.
Bone Broth is a nutritious way of restoring some heathy bacteria and can be a warm and soothing when you are feeling under the weather.
Along with Bone Broth, you can also take L-Glutamine or collagen.
Saccharomyces boulardii is a beneficial yeast that can’t be destroyed by antibiotics, so if you are taking a probiotic you might like to check this is included.
Increase dietary intake of garlic and onions.
Finally, if you are fighting a low-level infection that does not pose a big health risk, consider staying away from antibiotics altogether. Instead of taking pharmaceutical antibiotics, you could try Oregano, Thyme, Olive Leaf and take the recommended dose three times a day. Take for a maximum of 7-10 days and monitor your symptoms.

If you have any questions or would like extra support while you are taking antibiotics, please contact me or talk to e during your consultation.

Every blessing,

Emma

Emma Maitland-Carew – Registered Nutritional Therapist

Dip.ION, mBANT, CHNC Registered Practitioner,

Metabolic Balance® Coach, HeartMath Coach.

[1] Francino M. P. (2016). Antibiotics and the Human Gut Microbiome: Dysbioses and Accumulation of Resistances. Frontiers in microbiology, 6, 1543. Antibiotics and the Human Gut Microbiome: Dysbioses and Accumulation of Resistances (nih.gov)

[2] Ibid.

[3] Hempel S, Newberry SJ, Maher AR, Wang Z, Miles JN, Shanman R, Johnsen B, Shekelle PG. Probiotics for the prevention and treatment of antibiotic-associated diarrhea: a systematic review and meta-analysis. JAMA. 2012 May 9;307(18):1959-69. doi: 10.1001/jama.2012.3507. PMID: 22570464.

[4] McFarland LV. Use of probiotics to correct dysbiosis of normal microbiota following disease or disruptive events: a systematic review. BMJ Open. 2014 Aug 25;4(8):e005047. doi: 10.1136/bmjopen-2014-005047. PMID: 25157183; PMCID: PMC4156804.

[5] Han K, Bose S, Wang JH, Kim BS, Kim MJ, Kim EJ, Kim H. Contrasting effects of fresh and fermented kimchi consumption on gut microbiota composition and gene expression related to metabolic syndrome in obese Korean women. Mol Nutr Food Res. 2015 May;59(5):1004-8. doi: 10.1002/mnfr.201400780. Epub 2015 Mar 23. PMID: 25688926.

[6] Benini L, Castellani G, Brighenti F, Heaton KW, Brentegani MT, Casiraghi MC, Sembenini C, Pellegrini N, Fioretta A, Minniti G, et al. Gastric emptying of a solid meal is accelerated by the removal of dietary fibre naturally present in food. Gut. 1995 Jun;36(6):825-30. doi: 10.1136/gut.36.6.825. PMID: 7615267; PMCID: PMC1382616.

[7] Karl, J. P., Hatch, A. M., Arcidiacono, S. M., Pearce, S. C., Pantoja-Feliciano, I. G., Doherty, L. A., & Soares, J. W. (2018). Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota. Frontiers in microbiology, 9, 2013. Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota (nih.gov)