A few weeks ago I shared a video in my Gut Health Facebook group on how to repair your gut health after a round of antibiotics. Because it’s such useful information, I wanted to share it here as well.

Our bodies are lined with trillions of bacteria. These bacteria do everything from helping us digest and absorb food to fighting off germs that make us sick and are also responsible for making a large portion of serotonin which helps us keep our moods more balanced.

When we take a course of antibiotics, all of this gets wiped out. The bacteria responsible for the infection gets eradicated, but so does a lot of the friendly bacteria our wellbeing depends on. To set the record straight — I am all for antibiotics. They are needed at times, and I’m never suggesting your shouldn’t take them. But, it is really important to repair your gut after a round of antibiotics so you can build back up the good bacteria that was wiped out. And below are my top tips for doing just that.

1. Eat Collagen Daily

Antibiotics can be irritating to the lining of your intestines. Thus, it’s important to give your gut some love to prevent future damage and problems down the road. One of the best ways to nourish the lining of your gut is by eating collagen. Collagen contains large amounts of the amino acids glycine, glutamine and proline which all help repair the lining of your gut. I recommend eating collagen daily for at least 2-4 weeks after a round of antibiotics. You can do this by taking a collagen supplement, such as collagen peptides (1 serving, 1-2x/day for 2-4 weeks), or by adding bone broth into your diet (1 cup, 1-2x/day for 2-4 weeks).

2. Eat at Least 3 Servings of Prebiotic Rich Foods Each Day

Probiotics are the good bacteria in your gut. Prebiotics are the food for this bacteria. You can help to rebuild the community of friendly bacteria in your gut by consuming plenty of prebiotic rich foods after a course of antibiotics. I recommend eating at least 3 servings of prebiotics foods each day — but especially in the 2-4 weeks after taking antibiotics.

Some examples of prebiotic rich foods include:

• Apples
• Asparagus
• Bananas
• Dandelion greens
• Onions
• Garlic
• Leeks
• Jerusalem artichokes
• Chivory root
• Jicama
• Cabbage
• Chickpeas
• Lentils
• Red kidney beans
• Grapefruit
• Almonds
• Flaxseeds

 3. Eat Fermented Foods

Fermented foods are probiotic-rich foods, meaning they contain the good bacteria that our guts desperately need after a round of antibiotics. I recommend eating 2-4 tablespoons of fermented vegetables 1-2x/day for at least 2-4 weeks after antibiotics.

A variety of fermented vegetables includes:

• Kimchi
• Sauerkraut
• Fermented beets
• Farmhouse Cultures gut shots

4. Cut Back on Sugar (Both On Antibiotics and After)

Unfriendly bacteria and yeast thrive on sugar. The more sugar we eat, the stronger they will become. This can lead to a whole slew of problems, such as diarrhea or thrush. Furthermore, after a course of antibiotics, you are lacking the strong army of beneficial bacteria present that would normally fight off an overgrowth of yeast. I recommend cutting back on all forms of added sugar for at least 2-4 weeks after antibiotics.

 5. Supplement with Probiotics

To help your friendly bacteria grow back after antibiotics, I recommend taking beneficial yeast (S. Boulardii). Several studies show that S. Boulardii prevents antibiotic-associated diarrhea when taken with antibiotics. Just make sure you take this probiotic at least two hours before or after your antibiotic dose.

Some recommended brands include:

• Ortho Biotic
• Time 4 Health Advanced Multi Probiotic Restore

If you have more questions about repairing your gut after a round of antibiotics, head over to my Facebook Group: Healthy Gut Support to connect.