Is Your Gut in a Rut? How Your Diet Can Improve Your Gut Health Post-Antibiotics

by Ashley Olsen

Are you bloated, moody, or sleepless? Have you recently taken a course of antibiotics? Uh oh. Your gut may be in a rut. But not to worry – restoring your guts healthy and happy microbiome could be easier than you think. 

So, You’ve Been on Antibiotics…

While antibiotics are a cornerstone of modern medicine, they can sometimes disrupt the delicate balance of your gut microbiota. If you’re feeling a bit off after a course of antibiotics, you’re not alone – it’s a common reaction, but one that you can address with thoughtful, natural interventions. 

Signs That Your Gut is in a Rut

If you’re experiencing any of the following, it might be time to give your gut some much needed TLC:

• Upset stomach

• Sleeplessness

• Inflammation

• Digestive symptoms such as bloating, gas, constipation, abdominal pain, cramps and diarrhoea

• Stomach or abdominal sensitivity when eating foods

• Irritation or changes in bowel movements

• Blood in stool

• Heartburn 

• Skin issues such as acne

• Unintended changes in weight

It’s an Equilibrium: A Happier Gut = a Happier You. 

Your gut does much more than just digest food. It houses a complex ecosystem that significantly influences your overall well-being – from aiding digestion to influencing your mood and energy levels. This vibrant microbial community even plays a role in healthy aging and can help manage various health conditions. That’s why a thriving gut doesn’t just make you feel better it can make you happier too. You can promote gut health post-antibiotics with a few simple diet switches.

Good Bacteria, Bad Bacteria

Think of your gut as a garden that thrives on diversity and balance. Introducing good bacteria is crucial for restoring harmony after antibiotics have cleared out both harmful and benefical organisms.

So, What Can You Do About It?

The gut is a highly complex and continually researched topic. But, professional opinions suggest that making the following dietary changes can help to promote a healthy gut microbiome.

Probiotics: The Heros of Gut Restoration

Incorporating probiotics into your diet can be a game-changer. They can play a significant role in modulating the gut microflora and can prevent gut dysbiosis. A probiotic is a microbial dietary supplement, composing of a good strain of bacteria, that benefits the intestinal tract. These strains are typically either Lactobacillus or Bifidobacterium, both of which form part of a normal human’s intestinal bacteria.

Probiotics are found in fermented foods like yoghurts, kefir, sauerkraut, kimchi and kombucha. They are also available as dietary supplements such as Akesi Berry Gut Reset (available on the Zupe app). These powerful allies help replenish your gut’s good bacteria and have been linked to numerous health beenfits, like easing lactose intolorence and boosting the immune system.

A Dietary Approach to Enhanced Gut Health

Incorporating a diet rich in fermented foods and high-fiber foods can significantly benefit your microbiome, especially post-antibiotics: 

• Fermented foods:  These include fermented foods, such as yoghurt, kefir, sauerkraut, kimchi, and tempeh, packed with probiotics that help flourish your gut flora.

• High-fibre foods: Such as veggies, fruits, whole grains and legumes. These foods are delish and nutritious but also help cultivate a diverse and healthy gut.

Everyone’s Different

It is important to note that everyone reacts differently to dietary and lifestyle changes. This blog is for informational purposes only and not a substitute for professional medical advice. If you’re experiencing signficiant symptoms, it’s wise to consult with a healthcare provider.

Citations:

Bischoff, S.C. (2011) ‘“gut health”: A new objective in medicine?’, BMC Medicine, 9(1). doi:10.1186/1741-7015-9-24. 

Dixit, K. et al. (2021) ‘Restoration of dysbiotic human gut microbiome for homeostasis’, Life Sciences, 278, p. 119622. doi:10.1016/j.lfs.2021.119622. 

Gagliardi, A. et al. (2018) ‘Rebuilding the gut microbiota ecosystem’, International Journal of Environmental Research and Public Health, 15(8), p. 1679. doi:10.3390/ijerph15081679. 

Koponen, K.K. et al. (2021) ‘Associations of healthy food choices with gut microbiota profiles’, The American Journal of Clinical Nutrition, 114(2), pp. 605–616. doi:10.1093/ajcn/nqab077. 

Lange, K. et al. (2016) ‘Effects of antibiotics on gut microbiota’, Digestive Diseases, 34(3), pp. 260–268. doi:10.1159/000443360. 

Roberfroid, M.B. (2000) ‘Prebiotics and probiotics: Are they functional foods?’, The American Journal of Clinical Nutrition, 71(6). doi:10.1093/ajcn/71.6.1682s. 

Saarela, M. et al. (2002) ‘Gut bacteria and health foods—the European perspective’, International Journal of Food Microbiology, 78(1–2), pp. 99–117. doi:10.1016/s0168-1605(02)00235-0.