Rebalance Your Gut Microbiome After Antibiotics

Antibiotics are often necessary to fight infections, but they can have a significant impact on your gut health. While we all strive to avoid them, we have modern medicine tools for a reason!

Equipped with tools to support the gut during and after can help you rest a little easier that you are supporting your health post illness and antibiotics but even immune system longer term.

How Do Antibiotics Affect the Gut?

When you take antibiotics, they don’t just target harmful bacteria—they can also kill off the good bacteria that help keep your gut healthy. This causes a reduction in the diversity and abundance of beneficial gut microbes, which can lead to a series of health issues down the road. A healthy gut microbiome is essential for digestion, immune function, and even mental health, so when the balance is disrupted, it can affect more than just your stomach.

The changes antibiotics cause in the gut microbiome can persist long after you stop the medication. Research shows that even months after finishing a round of antibiotics, your gut’s ecosystem can remain altered, making it important to support recovery during this period.

Dysbiosis and Immune Health Long Term

The loss of beneficial bacteria and the overgrowth of harmful bacteria can lead to more than just digestive discomfort. Dysbiosis, the imbalance between good and bad bacteria, can impair your immune system, making you more susceptible to infections, autoimmune diseases, allergies. This is often the start of a vicious cycle of continued antibiotic use.

This imbalance can also lead to digestive issues affecting how the body digests and absorbs protein, carbs and fats.

Additionally, antibiotics can disrupt the gut’s ability to resist the growth of harmful pathogens. Normally, your gut microbiome acts as a barrier, preventing the overgrowth of harmful bacteria through competition for nutrients. But when antibiotics kill off the good bacteria, this protective mechanism is weakened, making it easier for pathogens to take over.

And because the gut isn’t Vegas- problems may not stop there. For example- thyroid and fertility cases that come across our desk in consults and with our 1 on1 clients often include a gut microbiome that needs some TLC

Restoring Gut Health After Antibiotics: Practical Steps

The key to supporting your gut after a round of antibiotics is focusing on rebuilding what was lost. Here's how to do it.

1. Don’t Skip the Basics

Before we dive into fancy supplements and foods, remember this: the basics matter. You might be surprised by how much better you feel just by paying attention to the simple things like:

Chewing your food properly: It’s amazing how many digestive issues can be traced back to rushing through meals.
Eating in a relaxed state: Stress can interfere with digestion, so try to eat in a calm environment.
Spacing your meals: Avoid grazing all day. Give your body time to digest.
Staying hydrated: Drink plenty of water, but try to sip it between meals, not during.

These little habits can make a world of difference when it comes to digestion and gut health.

2. Focus on Prebiotics, Probiotics, and Polyphenols (The 3 P’s)

To restore balance to your gut microbiome, consider adding foods rich in prebiotics, probiotics, and polyphenols to your diet:

Probiotics: These live bacteria help replenish the beneficial microbes in your gut. Look for foods like plain yogurt, kefir, kimchi, sauerkraut, and miso.
Prebiotics: These fiber-rich foods feed the beneficial bacteria, helping them thrive. Include ripe bananas, apples, garlic, onions, asparagus, and artichokes in your diet.
Polyphenols: These compounds are found in foods like berries, pomegranates, dark chocolate, olive oil, green tea, and coffee. They support gut health by protecting the gut lining and reducing inflammation.

3. Eat the rainbow

When I doubt- focus on color. I always encourage clients to eat the rainbow. Including a variety of fruits, vegetables, healthy fats, and protein ensures a well-rounded diet full of fiber and anti-inflammatory foods, which helps support a diverse microbiome. Eating seasonally and shopping the sales is a great way to do this- and support your wallet and the environment in the process.

Bonus points if you have a Farmer’s market you can go to. Getting outside and in some dirt is another great way to to support your gut, microbiome and in turn- immune system.

4. Support the Gut Lining

So important! In fact, so important we have not ONE but TWO articles on the gut lining.

Antibiotics can weaken the intestinal barrier, which is essential for digestive function. To support the repair of your gut lining, consider adding these nutrients:

Glutamine: This amino acid is vital for gut repair and immune health. We like pairing it with Aloe vera juice but on it’s own it can have benefits
Zinc-Carnosine: Essential for maintaining tight junctions in the gut lining.
Colostrum: This powerhouse can help nourish the immune system, support the microbiome, and reduce intestinal permeability. ( you can get 20% off Bio-Avail Colostrum with code Fortify)

5. Probiotic Strains to Consider

While you’re supporting your gut with food, adding specific probiotics can also help restore balance. If you’re currently on antibiotics or recently finished a course, consider adding:

Saccharomyces boulardii: One of our favorites for supporting the gut lining and immune system, this beneficial yeast can help restore the gut after antibiotics. Especially helpful if you experienced diarrhea during or after taking antibiotics as it can mitiage those effects. 5-10 billion CFU daily is a common dose . Ensure to take away from antibiotics .
Spore-based probiotics: These are soil-based probiotics. They are tough and can survive the digestive process, making them a great option for restoring gut health.
Broad-spectrum probiotics: If tolerable, a high-quality, broad-spectrum probiotic can help balance the gut after antibiotics. Don't feel like you need to go strain shopping. These are live bacteria that promote balance and replacing those lost "good gut bugs" after antibiotics. If currently on an antibiotic ensure to take these at a separate time from from medication.

Some great products to look into are Megaspore and Klaire Labs Therbiotic Complete.

Gut Health Matters for Overall Well-Being

Your gut health plays a critical role in your overall well-being. A healthy gut is essential not just for digestion, but for immune function, mental health, and even hormone regulation. By supporting your gut after antibiotics, you’re laying the groundwork for a resilient and thriving body.

Taking care of your gut now can help prevent bigger health issues later on, ensuring that you feel your best and remain resilient as you pursue your goals—whether they're related to fitness, work, or personal life.

Need Support? Let’s Connect