Doctor approved 5 steps to heal the gut after taking antibiotics

After a course of antibiotics, your gut microbiome can feel like a barren wasteland. Along with the disease-causing pathogen, the antibiotics also wipe off healthy gut bacteria, leaving the digestive system unhappy. Dr. Joseph Salhab, a gastroenterologist with over 1.3 million followers on Instagram, has now shared five strategic ways to help the gut bounce back. Take a look.

The first step is to feed the good guys - the healthy gut bacteria. And their favourite indulgence? Prebiotics. Prebiotics are fibers and plant compounds that feed the beneficial bacteria in the gut. “After antibiotics, gut healing starts with more than just taking a probiotic,” the gastroenterologist shares. Eat foods rich in prebiotics such as garlic, onions, leeks, oats, cooked and cooled potatoes, green bananas, artichokes, sourdough bread, apples, chia seeds, and flaxseeds.

Probiotics are also beneficial for gut health. This is because probiotics introduce live, beneficial bacteria back into your gut. Look for fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, natto, kombucha, and pickles fermented in brine. Aged cheeses like gouda and Cheddar also contain helpful strains. Prebiotics may boost probiotics' effectiveness. So it could be beneficial to take them both.

Yes, that’s right. Your body needs healthy fats. Healthy fats aren’t just good for the heart; they may also help good bacteria survive the journey through the digestive system and settle into your gut lining. Fat helps bacteria survive stomach acid and make it to the intestines, where they do their work. “Healthy fats like extra virgin olive oil and avocado help those bacteria survive the trip through your gut,” the gut doctor shares.

Feel free to drizzle extra virgin olive oil on meals, eat avocados, and snack on nuts like almonds, walnuts, pistachios, and cashews. Seeds such as flaxseeds, chia, hemp, and sunflower are also excellent choices.

Antioxidant-rich foods are good for your overall health, including the gut. Such food reduces gut inflammation and helps to heal the intestinal lining that may have been irritated by antibiotics. These foods work like a calming balm because they counteract the oxidative stress. Thinks of berries like blueberries, raspberries, strawberries, and blackberries, along with red cabbage, kale, spinach, plums, oranges, and artichokes.

Your plate should be like the rainbow. “Colorful plants - red, green, yellow, purple, each provide different compounds that support gut lining repair, reduce inflammation, and feed diverse microbes,” the doctor stresses.

• Yellow (like bell peppers and corn): Vitamin C supports collagen and skin integrity
  
  

• Orange (carrots, sweet potatoes): Beta-carotene fuels microbial growth
  
  

• Red (tomatoes, watermelon): Lycopene offers antioxidant power
  
  

• Blue/Purple (berries, eggplant): Flavonoids and anthocyanins fight inflammation and promote gut health