I shared this information on my Instagram as a joint collaboration with @theguthealthmd but I thought I would share it here as well for long-standing information to reference.
People are constantly messaging us to ask, 🙋🏼♀️”Hey Doc, I have to take antibiotics. How do I protect my gut?” You asked, we’re answering.
OUR TOP TIPS TO PROTECT YOUR GUT AFTER ANTIBIOTICS:
1️-AVOID THINGS THAT FURTHER INJURE THE GUT: Specific ones to pay attention for and steer clear of are: ultra-processed foods, refined grains and sugars, pesticides and toxins like BPA, saturated fat from animal products, coconut/palm oil, and alcohol. When our gut is most vulnerable it’s the worst possible time to injure it further.
2️-MAXIMIZE PLANT-BASED DIVERSITY: Hopefully, you’re already rocking a plant-centred diet before the antibiotics. We know our healthy microbes thrive on the fiber found in plants, and eating the rainbow allows us to support as many of them as possible. Shoot for 40 or more plant varieties per week.
3️-PREBIOTIC FIBER SUPPLEMENT: It’s a targeted way to shift the balance of microbes in your favor during and after antibiotics, and the short chain fatty acids that are released will double down on healing your gut. Examples: beta glucan, acacia, psyllium husk. (Ask your Doctor for a recommendation)
4️-EAT FERMENTED FOOD: Reparations begin immediately with this natural blend of healthy acids, prebiotics and probiotics, and bioactive molecules. Just a little everyday is all you need.
5️-OUTDOOR EXERCISE: Our 21st century life with sterile spaces and inactivity cuts against our nature as humans. Exercise has been shown to promote a favorable balance in our gut, and adults who exercise outdoors actually have more diverse microbiomes. Get your rear out there!
6️-ENGAGE IN TIME RESTRICTED EATING: Simply having dinner early and then doing a 13 hour water fast allows your gut the time and space it needs to reset strongly for a new day.
Another common question: "But Doc, what about probiotic supplements?” A 2018 study suggested that probiotics actually slow recovery of the microbiota after antibiotics. For now, most don’t need em. But above all, only take the antibiotics if you ACTUALLY need them!
Below see our infographic for further reference.