Antibiotics can save lives, but they also wipe out beneficial gut bacteria. Restoring your microbiome after antibiotics is essential for digestion, immunity, and long-term health. Here’s a simple recovery plan to guide you.
1. Start with the Right Probiotic
Take a high-quality probiotic daily for at least 2–4 weeks:
- Bio-K+ (clinically proven, hospital-grade)
- Florastor (Saccharomyces boulardii – survives antibiotics)
- Culturelle (Lactobacillus rhamnosus GG – supports gut & immunity)
2. Feed the Good Bacteria (Prebiotics)
Top foods that nourish healthy microbes and support their regrowth:
- Legumes (Beans and Lentils)
- Onions, Garlic
- Slightly green bananas
- Oats, flaxseed, barley
- Asparagus, leeks, Jerusalem artichokes
- Cooked and cooled potatoes/rice (resistant starch must be cooled, otherwise it converts to sugar)
3. Add Fermented Foods Daily
Live cultures add beneficial microbes to your gut. Choose raw, unpasteurized, refrigerated options**. If not refrigerated and are shelf stable, the healthy microbes have been killed, providing no benefit.
- Sauerkraut, kimchi
- Kefir, plain yogurt
- Miso, tempeh
- Low-sugar kombucha
4. Avoid Gut Stressors
Certain foods and medications can delay healing. Avoid:
- NSAIDs (e.g., ibuprofen, aspirin)
- Alcohol and excess sugar
- Ultra-processed foods
- Artificial sweeteners (aspartame, sucralose)
5. Support the Gut Lining
Nourish your intestinal lining to help probiotics thrive:
- Bone broth or collagen peptides
- L-glutamine (a key fuel for gut cells)
- Zinc carnosine and quercetin (reduce inflammation, repair tissue)
6. Daily Habits that Help
- Get early morning sunlight – supports gut circadian rhythm
- Move daily – walking, yoga, or strength training
- Manage stress – meditation, breathwork, nature time
- Eat a rainbow of whole, fiber-rich foods
Let health be your guide.
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