Restoring Gut Flora After Antibiotics: 7 Helpful Tips

Did you know that gut flora needs a long time to recover after antibiotic use? Antibiotics are one of the most important medicines. They are used for bacterial infections and kill bacteria. One disadvantage is that a course of antibiotics can significantly disrupt the balance of gut flora .

The gut flora consists of various beneficial bacteria, and antibiotics don't distinguish between good and bad bacteria. This means the good bacteria are also attacked, disrupting the natural balance. Fortunately, there are ways to limit this damage.

After taking antibiotics, your gut flora can sometimes take up to six months to recover. You can support and accelerate this process with the right nutrition by following the tips below.

Besides harmful bacteria, there are also beneficial bacteria. Probiotics are the beneficial bacteria that live in and on our bodies and live in symbiosis with us. These probiotics are also found in some foods.

When you get these good bacteria through food, they can help restore the balance in the intestinal flora, which in turn benefits digestion and resistance[ 1 ].

Examples of probiotic foods:

• Sauerkraut
• Yogurt
• Kefir
• Sourdough bread
• Tempeh
• Salami
• Natto
• Kombucha
• Raw milk or farm cheese

Some foods naturally contain probiotics, but in many cases, the food is fermented. This involves adding additional molds, yeasts, or bacteria to the product, altering its acidity, aroma, or flavor. An example is white cabbage, which is transformed into sauerkraut during the fermentation process.

If you'd like to learn more about this, we recommend reading our article on probiotic foods .

If you've had a heavy course of antibiotics, or if probiotic foods feel insufficient, you can also take a probiotic course. Such a course contains beneficial bacteria, usually from different strains.

This treatment is taken in capsule form, ensuring that the bacteria arrive live in your intestines. These beneficial bacteria help replenish your own gut flora and restore its balance. Probiotics can also help prevent harmful bacteria from gaining the upper hand.

Want to try a probiotic treatment? Try Probiotics Premium . The capsules contain 10 bacterial strains and a unique formula with prebiotics and enzymes that aid in food digestion.

It's good for your gut health to eat fiber-rich foods every day. Ideally, you should eat 30 to 40 grams of fiber.

Fiber-rich foods are called prebiotics. Fiber is primarily found in the cell walls of plant products. Many products also contain added fiber.

In short, there are two types of fiber.

• Soluble fiber - This is broken down by bacteria in the intestines, providing a source of nourishment for the beneficial bacteria in your gut. It's also called fermentable fiber. Soluble fiber keeps the bowel mass supple and promotes healthy bowel movements.
• Insoluble fiber - This is not broken down by the bacteria in the intestines. It absorbs water like a sponge, thus promoting soft, flowing stools.

Examples of fiber-rich foods:

• Legumes - Lentils, kidney beans and chickpeas
• Whole grains - Oats, wheat bran, rye bread, brown rice
• Vegetables - Brussels sprouts, asparagus, chicory and pumpkin
• Fruit - Apple, banana, raspberries
• Flax seed
• Nuts - Almonds and pistachios

Many fibers are damaged by heating. So try to get as many prebiotics as possible from fresh, unprocessed foods.

Antioxidants can also help restore your gut flora after antibiotics. Antioxidants are substances that help protect your body against free radicals.

Antioxidants have various effects on the intestines:

1. They ensure that these free radicals are stopped before they can reach the intestines. This means your intestinal flora remains better protected.
2. Antioxidants have an anti-inflammatory effect.
3. Antioxidants may also help improve the composition and functioning of intestinal flora [ 2 ]

Examples of antioxidants include:

• Vitamin C
• Vitamin E
• Flavonoids
• Polyphenols
• Trace elements
• Carotenoids

Antioxidants can be found in food such as:

• Vegetables and fruits (with bright colors)
• Spices
• Nuts
• Legumes

By eating a varied diet, you get as many healthy nutrients as possible, such as fiber, vitamins, minerals, and antioxidants. All these nutrients contribute to healthy gut flora. The more variety in your diet, the faster your gut flora will regain its diversity.

It's best to vary your intake of different fruits and vegetables. Make sure you eat a different vegetable each evening and preferably incorporate several vegetables into a single meal. Also, vary the types of fruit, nuts, seeds, and kernels you eat. Also, eat fish and shellfish regularly, and vary your (grass-fed) meat.

If you've been taking antibiotics, it's wise to avoid snacking and sweets for a while. Avoid all refined sugars and fried or highly processed foods for 2 to 3 weeks.

This food is taxing on your intestines and doesn't provide any beneficial nutrients. And that, in turn, creates more space for harmful bacteria. These promote inflammation and further disrupt the balance of your gut flora [ 3 ]. So, eat mainly fresh and unprocessed for a few weeks.

Alcohol, especially in large doses, disrupts the balance between good and bad bacteria in your intestines. Bad bacteria more easily gain the upper hand, while good bacteria are in short supply.

Over time, alcohol consumption can lead to leaky gut syndrome. This can reduce your intestines' ability to absorb nutrients and increase bile production. Ultimately, this can lead to intestinal problems such as diarrhea.

If you've taken antibiotics, your gut flora is already out of balance. It's wise to avoid alcohol for a few weeks or months to give your gut flora time to recover properly.