Recovering From Antibiotics: The Best Strategies For A Healthier Gut
The gut microbiome is a thriving community of trillions of microorganisms, each playing a vital role in maintaining our overall health. It's only been in recent years that we've recognized the importance of the gut microbiome, a vast community of microorganisms in our digestive system. While research is still in its infancy, we now know that a high microbial diversity in the gut is linked to a variety of health benefits such as mental health, immune system, and even the development of neurodegenerative diseases.
When antibiotics disrupt this delicate balance by indiscriminately eliminating both harmful and beneficial bacteria and creating a low microbiome diversity. This is linked to inflammatory disorders like IBS, obesity, diabetes, anxiety, and depression. The gut-brain axis, a bidirectional communication system, is pivotal, with 90% of serotonin (the feel-good neurotransmitter) produced in the gut. This low diversity leaves our guts vulnerable and susceptible to further infections and a range of health issues.
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My Antibiotic Recovery Protocol
Eat more fermented foods. Fermented foods, considered to be nature’s gift to gut health, have been shown to be one of the best avenues to gut restoration post-antibiotics. Fermented foods are teeming with beneficial bacteria, known as probiotics, which act like reinforcements for our depleted gut microbiome. Probiotics help to restore diversity, promote overall health, and enhance the gut's ability to fend off harmful bacteria.
Kefir and yogurt are staples in our fridge but when my family or I take antibiotics, we double up. I add even more to my protein shakes and have more post-dinner dessert yogurt bowls.
I go in waves of adding kimchi to my lunches. I've hopped back on the train and now I'm trying to get some kimchi at least once a day.
Usually, my food shopping "treat" for my wife is a bottle of kombucha so I've been doubling up and getting one for myself as well.
Sauerkraut tends to be one of the best sources of fermented foods but I just cannot find a way to eat it without gagging despite many attempts.
Eat more prebiotic foods. Prebiotics, non-digestible fibers found in foods like green bananas, garlic, onions, and apples, serve as the fuel that nourishes the beneficial bacteria in our gut.
Examples include green bananas, garlic, onions, and apples. They're also in the probiotic capsule I take--see the next point.
Take a probiotic. The antibiotic kills life, the probiotic promotes it. I tried probiotics way back in the day and didn't notice an effect so I stopped taking them but since this antibiotic regimen, I ordered a new type of probiotic from Primal Kitchen called Primal Probiotics (MINDBODYDAD for 10% off). It contains 200mg of prebiotics as well as 10 billion CFU of 4 types of probiotics (Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus reuteri, and Bacillus coagulans).
Add more fiber to your diet. Research has shown a strong interplay between the microbiome-promoting aspects of fiber. but this study says it all when it comes down to the best: Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota.
The best sources of soluble fiber include black beans, brussels sprouts, avocados, and sweet potatoes.
Get more sleep. Research has shown that a disruption in your sleep is linked to your gut microbiome as well.
While I'm always factoring in ways to improve my sleep I've been more diligent recently, wearing my blue light blockers more often and trying to adhere to a nightly reminder to get to bed by 9.
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