Have you ever been stricken by some bug that’s going around, only to get treated with antibiotics and feel just as bad or worse than when you were sick? Unfortunately, it’s common because of the way antibiotics work. While they are a marvel of modern medicine, they have some ugly side effects.
Fortunately, there are ways you can help soften the blow antibiotics can cause and support your gut. Keep reading to learn how antibiotics can wreak havoc with your gut and the steps you can take to ensure you can bounce back, get off the couch, and get back to living your life!
How Do Antibiotics Affect Gut Health?
While antibiotics can be essential for treating bacterial infections, they pose significant threats to your gut health.
Antibiotics target not only the harmful bacteria causing the infection but also the good bacteria in your gut. All the bacteria in your gut are called microbiota. This attack on beneficial microbiota can decrease their diversity and number throwing off their balance and resulting in a condition known as dysbiosis. You want homeostasis restored in your gut so everything is balanced and on an even keel.(1)
Dysbiosis can result in various health issues:
- General abdominal discomfort
- Diarrhea
- Bloating
- Constipation
- Inflammation
- A weakened immune system
- Vitamin malabsorption
Antibiotics can also mess with your gut-brain axis, the primary communication between your brain and digestive tract or your enteric nervous system (ENS) and central nervous system (CNS). This disruption can cause mood imbalances, like feeling excessively worried and agitated or sad and blue.(2)
Your gut microbiome, where your microbiota lives, can also become a victim of antibiotics. Antibiotics may weaken your gut lining, putting you at risk of developing a leaky gut.(3) After stopping antibiotics, the gut microbiome may not fully return to its original state. These changes can affect digestion, immune system function, and overall health. For instance, antibiotics can reduce your gut's ability to resist colonization by harmful pathogens, making it easier for infections to take hold. Additionally, changes in the gut microbiota may cause bowel problems and unstable blood sugar levels. This is why taking steps to support gut health during and after antibiotic treatment is crucial.
How Do I Stop Antibiotics From Messing Up My Gut?
Probiotics and prebiotics play key roles in supporting your gut health after a course of antibiotics, with each offering unique benefits:†
Probiotics
One way to support gut health after a round of antibiotics is by eating foods with probiotic properties—this is how to increase good bacteria in your gut naturally. Probiotics are beneficial bacteria that support the healthy balance of your gut microbiota.†
Here are eight foods with probiotics properties that can help support gut health:
- Yogurt: Made from milk fermented by lactic acid bacteria and bifidobacteria, yogurt is one of the most well-known sources of probiotics. Look for yogurt that contains 'live and active cultures' to ensure it has probiotics.
- Kefir: This fermented milk drink contains diverse probiotic bacteria and yeast. It's often higher in probiotics than yogurt and can be consumed by lactose-intolerant people.
- Sauerkraut: Sauerkraut is made from fermented cabbage and contains lactic acid bacteria. It's essential to choose unpasteurized sauerkraut to ensure it contains live probiotics.
- Kimchi: This spicy Korean dish is made from fermented vegetables, primarily cabbage and radishes. It is full of probiotics and also contains vitamins and antioxidants.
- Miso: This traditional Japanese seasoning made from fermented soybeans is often used in soups. It contains probiotics and nutrients like B vitamins and antioxidants.
- Tempe: Another fermented soybean product, tempeh is a good source of probiotics and protein. It has a firm texture and a nutty flavor.
- Kombucha: This fermented tea drink is made using a symbiotic culture of bacteria and yeast (SCOBY). Kombucha is known for its probiotic content and potential health benefits, including digestive support.(4)
- Pickles: Naturally fermented pickles made without vinegar, using a sea salt and water solution, can be a good source of probiotics. Look for labels that indicate natural fermentation.
Prebiotics
Incorporating foods with prebiotic properties into your diet can also support the growth of beneficial bacteria. Prebiotics are non-digestible food components, primarily fibers, that promote the growth and activity of good microbiota. You can’t directly digest prebiotics, but your microbiota can!(5)
Here are eight of the best foods that contain prebiotic properties to support gut health when taking antibiotics:
- Chicory Root: Chicory root is one of the best sources of inulin, a prebiotic fiber that supports the growth of good gut bacteria.
- Garlic: Garlic contains inulin and fructooligosaccharides (FOS), which help nourish good gut bacteria. It also has antimicrobial properties that support overall gut health. For these reasons, garlic is often called a superfood—and it’s our favorite!
- Onions: Onions contain inulin and FOS, which make them excellent for supporting healthy gut bacteria. They also have antioxidant and anti-inflammatory properties.
- Asparagus: Asparagus is a popular vegetable high in inulin, which helps feed beneficial gut bacteria and supports digestive health. Jerusalem Artichokes: Also known as sunchokes, Jerusalem artichokes are high in inulin and help support a healthy population of beneficial bacteria in the colon.
- Bananas: Green bananas contain resistant starch, which acts as a prebiotic. Bananas also provide various vitamins and minerals that support overall health.
- Leeks: Leeks are similar to onions and garlic in that they contain inulin and FOS. They are nutrient-dense and support the growth of healthy gut bacteria.
- Oats: Whole oats contain beta-glucan and resistant starch, which have prebiotic effects that support gut health and healthy digestion.
Fiber
Another effective strategy is maintaining a healthy diet full of fiber, which can help support gut health during and after antibiotic treatment. Dietary fiber is a carbohydrate found in plant-based foods that your body cannot digest, supporting healthy digestion and regular bowel movements. A diet full of fiber can promote the growth of beneficial bacteria and enhance the resilience of your gut microbiota.(6)
Here are eight foods that are full of fiber, which can help support gut health when taking antibiotics:
- Beans: Beans, including lentils, kidney beans, and chickpeas, are excellent sources of fiber. They are versatile and can be added to soups, stews, and salads.
- Broccoli: This cruciferous vegetable is high in fiber, vitamins, and minerals. It can be enjoyed raw or cooked.
- Berries: Fruits like raspberries, strawberries, and blackberries are high in fiber and provide antioxidants and vitamins.
- Avocados: Avocados are not only high in healthy fats but also a good source of fiber, making them a nutritious addition to salads and sandwiches.
- Whole Grains: Foods such as oats, quinoa, and whole wheat products are high in fiber and beneficial for digestive health.
- Apples: Apples are a convenient and tasty source of fiber, especially when eaten with the skin.
- Popcorn: Air-popped popcorn is a whole grain high in fiber and can be a healthy snack.
- Artichokes: Artichokes are among the most fiberful vegetables and can be prepared in various ways, such as steaming or roasting.
Other ways to support your gut health when taking antibiotics include:
- Stay hydrated by drinking plenty of water.
- Avoid processed foods and sugars.
- Only take antibiotics when absolutely necessary.
- Follow the prescribed antibiotic dosage and duration.
- Supplement with probiotics.†
What Is the Best Probiotic To Take After Taking Antibiotics?
There are actually three standout strains of probiotics to take after taking antibiotics to support gut health:
Lactobacillus
Lactobacillus is a strain of probiotics that supports a healthy gut microbiome. For example, Lactobacillus casei (L. casei) is particularly beneficial during antibiotic treatment because it helps support regular and healthy bowel movements, supporting healthy bowel movement consistency.(7) Lactobacillus rhamnosus GG (LGG) supports a balanced gut microbiome and normal, healthy bowel movements.(8)†
However, be aware that some individuals are sensitive to lactobacillus strains due to their potential to produce histamine. If you are histamine-sensitive, this can cause sensitivity or headaches.(9) If you suspect sensitivity, consult your healthcare professional before starting any probiotic regimen.
Bifidobacterium
The strain bifidobacterium supports gut health after antibiotic use by supporting healthy gut microbiota balance. It also aids in supporting the production of short-chain fatty acids, which help support gut health by providing energy to colonic cells for gut barrier integrity. It also supports the gut's normal microbial composition, crucial for gut homeostasis.(10)†
Saccharomyces boulardii
Saccharomyces boulardii is another excellent option for gut health post-antibiotics. Unlike other probiotics, this yeast isn't affected by antibiotics and works effectively to support gut microbiota balance and healthy, regular bowel movements.(11,12)†
Can You Take Probiotics With Antibiotics?
Yes, you can take probiotics with antibiotics. Doing so supports a balance of beneficial bacteria in your gut. However, you should take probiotics a few hours apart from antibiotics to ensure the probiotics remain effective.
Seeking Health® Gut Health Supplements
Give your gut the tender, loving care it deserves after a course of antibiotics! Our line of gut health supplements includes formulations that are gentle to the stomach while effectively supporting the delicate, healthy microbiota balance in your gut microbiome. Dr. Lynch designed our gut health supplements to work best with equal measures of rest, exercise, hydration, nutritious food, and emotional support so you so you can support a healthy gut lining and strong immune system.†
- Probiota Bifidobacterium is a live bacteria bifido-only probiotic formula ideal for anyone who negatively reacts to lactobacillus. It’s a specialized probiotic blend that includes 7 extensively researched bifidobacterium strains. These probiotic strains reside primarily in the small intestine and colon mucosal lining.†
- ProBiota HistaminX is a histamine-friendly probiotic formulated without strains known to produce high histamine levels. It supports microbiome balance, a healthy gut response to ingested histamine, and the health of your immune system and skin.†
- Saccharomyces Boulardii is an acid-resistant, temperature-tolerant probiotic yeast. Its high resistance to temperature changes makes it an ideal probiotic for traveling. Its resistance to pH changes allows its contents to be easily mixed with food or beverages, making it a great option if you have trouble swallowing supplements.†
The Bottom Line
Antibiotics can disrupt the balance of good bacteria in your gut, leading to digestive issues and other health problems. You can help maintain this balance and support a healthy gut microbiome by incorporating probiotics and prebiotics into your diet.
Probiotics, found in foods like yogurt and kefir, and prebiotics in foods like garlic and bananas, work together to feed and replenish the good bacteria in your gut. Additionally, eating a fiber-rich diet, staying hydrated, and taking Seeking Health's probiotic supplements are simple yet effective ways to promote gut health.†
Remember, supporting a healthy gut is about what you eat and making wise lifestyle choices. Avoiding processed foods and sugars, taking antibiotics only when necessary, and following your health practitioner's instructions can all help protect your gut microbiota.
Should you be taking probiotics with antibiotics? Yes! However, if you're unsure which probiotics or dietary changes are best, ask your healthcare practitioner. By taking these steps, you can help ensure that your gut remains healthy and resilient. Taking care of your gut is a vital part of taking care of your overall health so you can support a healthy gut lining and strong immune system.
References:
- https://pubmed.ncbi.nlm.nih.gov/37528343/
- https://pubmed.ncbi.nlm.nih.gov/33513791/
- https://pubmed.ncbi.nlm.nih.gov/35212478/
- https://pubmed.ncbi.nlm.nih.gov/34960001/
- https://pubmed.ncbi.nlm.nih.gov/30019028/
- https://pubmed.ncbi.nlm.nih.gov/36557760/
- https://pubmed.ncbi.nlm.nih.gov/28444600/
- https://pubmed.ncbi.nlm.nih.gov/38286962
- https://pubmed.ncbi.nlm.nih.gov/28261177/
- https://pubmed.ncbi.nlm.nih.gov/34444974/
- https://pubmed.ncbi.nlm.nih.gov/38286962/
- https://pubmed.ncbi.nlm.nih.gov/37601783/
† These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.