Antibiotics Destroy Gut Health… How Can We Restore It?
Healthy intestines are the secret to good health, and hardly a week goes by without a new study or expert praising the importance of a balanced microbiome, according to a report by The Telegraph.
The microbes in our intestines are the stars of our immune system and the secret ingredient essential for a happy heart and brain.
Cognitive performance seems to be at the mercy of billions, if not trillions, of microbes, bacteria, fungi, and viruses that have settled in our colon. These tiny microbes were not on our radar until the last decade.
Taking antibiotics is devastating to gut health, as they can wipe out large numbers of beneficial bacteria, leading to weakened intestines.
The mission of antibiotics is to eliminate harmful bacteria that cause infections and diseases. Fortunately, they perform this task efficiently. However, antibiotics do not differentiate between harmful and beneficial bacteria. This means that, in addition to killing the harmful bacteria causing illness, antibiotics also destroy beneficial bacteria.
How do antibiotics damage our gut health?
In this regard, Dr. James Kinross, a gastro surgeon and gut health expert, stated, “If you take a broad-spectrum antibiotic, you can expect to see a decrease in your gut microbes of up to 40,000-fold — effectively a complete destruction of that ecosystem.”
A study conducted in Washington found that a single dose of broad-spectrum antibiotics left a microbiome similar to that of intensive care patients in healthy individuals. Some of them never recovered.
What is alarming is that some studies suggest that the way antibiotics can alter the gut microbiome may affect brain health and the risk of dementia.
Fortunately, more targeted antibiotics are less harmful than broad-spectrum formulations.
Kinross said, “You will see a radical change, with gradual recovery after about six weeks. But there will be a cumulative effect. If you have multiple courses over the years, it will change your microbiome by 100 percent.”
How can we improve gut health after antibiotics?
Elena Banzeri sent me a long list of foods to add to my diet. I need more fiber to feed the beneficial bacteria — and this is not surprising. I already eat a lot of foods, but I need to increase my intake of onions, leeks, and bananas to nourish Akkermansia bacteria, along with polyphenol-rich berries, red grapes, black coffee, and whole grains.
Nevertheless, don’t think that I can remedy the lack of probiotics through diet alone, so I will need supplements. She also recommends checking my vitamin D levels, as it boosts beneficial bacteria in my gut.
I will repeat the GutID test in three months to see if these dietary changes have made a difference. You can purchase a single test for £349, or a TriCare package (£899), which includes three tests to check your gut microbiome over time and see if the interventions achieve the desired effect.
Since our microbiomes vary like fingerprints, Dr. Kinross notes that it’s good to get tested when a person is healthy — in my case, before the wave of antibiotics.
“If I had known your gut status three years ago, it would have helped me restore its normal state. Therefore, I encourage people to get these tests done when they are healthy rather than when they are sick.”
What should we do to maintain the health of our microbiome?
Kinross does not oppose antibiotics: “If you need them, take them.” However, he wishes to see more “microbiome preservation” among medical professionals. In his clinic, where he treats patients with disturbing gut issues, he constantly reviews patients with post-antibiotic scarring. They develop symptoms of inflammatory bowel disease (IBD), and the doctor notices microbial overgrowth and prescribes more antibiotics — it becomes a vicious cycle.
When things get really bad, he suggests fecal transplants, where microbes from a healthy donor are implanted.
But usually, their microbes simply need “rest and enough space to grow back.”
What do we need to know when taking antibiotics?
When you take an antibiotic, there are a few things that you should do, according to Kinross, who said:
First, discuss it with your doctor. Ask: Am I taking the narrowest possible spectrum of antibiotics for this specific issue?
This means he should take a culture of the bacteria that he believes is causing your infection and try to identify that bacteria to ensure you are taking the right amount of the antibiotic you need.
Second, ensure that the antibiotic you are taking is working as effectively as possible, so you need to monitor your diet. No ultra-processed foods, please, no refined sugars, and no alcohol. A plant-based, fiber-rich diet helps antibiotics work better. You can complement this with prebiotics or probiotics.
How do we help ourselves with diet?
Most people have to take antibiotics at some point in their lives. While the gut microbiome can recover on its own after taking antibiotics, research shows that the speed and ease of recovery depend on factors like diet and lifestyle. Therefore, it may be beneficial to know what you can do to help restore your gut health after taking antibiotics.
Here are some things you can do to help maintain your gut health as much as possible before, during, and after taking antibiotics:
Eat probiotic-rich foods.
Probiotics are beneficial live bacteria, and when consumed, they can benefit your entire body — including your gut. Probiotics can help prevent bacterial imbalance by providing more of the beneficial bacteria your gut needs. Eating more probiotic foods during and after a course of antibiotics is a smart way to do this.
Examples of foods containing probiotics include:
– Certain types of yogurt (look for “contains live and active cultures” on the label).
– Kefir, kombucha, and other probiotic drinks.
– Fermented buttermilk.
– Miso.
– Tempeh.
– Sauerkraut.
– Kimchi.
– Certain kinds of cheese.
