Antibiotics & Gut health

Nurturing Your Gut: Understanding the Impact of Antibiotics

Welcome to today’s Nourished, Centered, & Strong Blog,

Today, I want to share a personal story that hits close to home for me – and maybe it will for you too. I have an unusual condition that causes a recurring infection in my jaw (mandible). It pops up without warning, sometimes twice in a year, sometimes only once every few years. Each time it appears, I’m left with no choice but to take antibiotics – and trust me, I try to avoid them whenever possible. But with my particular situation, antibiotics aren’t optional; they’re essential to prevent the infection from spreading, which could even lead to hospitalization.

This experience got me thinking deeply about my clients and something that’s at the heart of my work: the gut microbiome. As a functional nutritionist and wellness expert, I know how profoundly antibiotics can affect our gut health, often leaving us with side effects that last long after the infection has cleared. So today, let’s explore what we can all do to protect our gut microbiome, especially when antibiotics are on the table.

Why Gut Health Matters

Our gut microbiome – a complex community of bacteria, fungi, and other microbes – plays a vital role in digestion, immune health, and even our mood. But antibiotics can wipe out both the “bad” bacteria causing infection and the “good” bacteria that keep our gut balanced. Every year, new research uncovers more about the gut’s impact on overall health, showing us just how important it is to keep our microbiome balanced and thriving.

In my practice, I ask all clients about their antibiotic history. Why? Because antibiotic use can have lasting impacts not only on gut health, but also, on immune function, mood, and metabolism.

When Are Antibiotics Necessary?

Antibiotics are powerful tools – but they’re designed to treat bacterial infections, like:

Strep throat
Bacterial pneumonia
Certain urinary tract infections (UTIs)

They’re not effective against viruses like:

The common cold
Influenza (flu)
Most sore throats (unless it’s strep)

According to the CDC, at least 28% of antibiotic prescriptions in U.S. doctors’ offices and ERs are unnecessary. This highlights how important it is to ensure antibiotics are the right choice for your specific condition. If prescribed, consider asking your healthcare provider:

“Is a bacterial culture possible?” – This helps determine if antibiotics are truly necessary.
“What type of antibiotic is recommended, and why?” – Different antibiotics target different types of bacteria.

Protecting Your Gut Microbiome During Antibiotics

Once antibiotics are necessary, the next step is supporting your gut as much as possible. Here’s what you can do:

Focus on Gut-Supportive Foods
- Probiotic Foods: Incorporate yogurt, kefir, sauerkraut, kimchi, and other fermented foods to help replenish beneficial bacteria. Probiotics improve the gut’s barrier function, support immune function, and crowd out undesirable bacteria.
- Prebiotic Foods: Garlic, onions, asparagus, and bananas are rich in fibers that “feed” your good bacteria, creating a stronger gut environment. Prebiotics provide fuel for probiotics, helping them maintain a desirable population, and as they are fermented, they produce essential short-chain fatty acids, such as butyrate.
Consider a Probiotic Supplement
- Look for diversity: Choose a multi-strain probiotic with at least 10 billion CFUs. Lactobacillus and Bifidobacterium strains are particularly beneficial.
- Timing matters: Take your probiotic supplement a few hours after your antibiotic dose to maximize effectiveness.
Stay Hydrated
- Antibiotics can dehydrate, so drink plenty of water to help your body process the medication and flush out waste.
Practice Stress Management
- Stress can weaken your immune system and disrupt gut health. Integrate calming practices like deep breathing, meditation, or gentle movement to keep stress in check.

Restoring Your Gut Health After Antibiotics

Once you’ve completed a course of antibiotics, it’s time to help your microbiome bounce back.

Eat Fiber-Rich Foods
- Fiber feeds beneficial bacteria, so include plenty of veggies, whole grains, legumes, and fruits in your meals.
Continue with Probiotics and Prebiotics
- Best Probiotic Foods: Keep up with yogurt, kefir, sauerkraut, miso, and kimchi.
- Top Prebiotic Foods: Garlic, onions, asparagus, leeks, and chicory root.
Choose Organic Foods
- Organic foods are less likely to contain antibiotic residues, which supports a cleaner environment for your microbiome.

Environmental Impacts of Antibiotics: Why It Matters

Antibiotics aren’t just affecting us individually; they also have environmental repercussions. Residual antibiotics from human waste and disposed medications can make their way into water supplies, soil, farms, and even the food we eat. This contributes to:

Antimicrobial resistance: Overuse can make certain bacteria resistant to antibiotics, which means these drugs may not work for us in the future when we need them most. Further, request use can increase your risk for certain otherinfections, like C-diff (Clostridioides difficile).
Environmental toxicity: Antibiotics in soil and water disrupt ecosystems, affecting plant growth, animal, and human health.

Taking reasonable and responsible steps, like avoiding overuse of antibiotics and properly disposing of leftover medications, helps protect both our health and our plant’s ecosystem.

Takeaway: Small Steps, Big Impact

Navigating antibiotic use doesn’t have to be overwhelming. By staying informed and proactive, you can protect your gut health and minimize side effects, all while supporting your long-term wellness and the environment. When antibiotics are necessary, we can approach them with a sense of care – for ourselves and our planet.

If you have any questions about gut health, antibiotics, or ways to support your microbiome, reach out! I’m here to help you stay Nourished, Centered, & Strong through every step of your wellness journey. Let’s connected, find me on Instagram at @Nutrition4WellnessCenter

Sources:

National Action Plan for Combating Antibiotic-Resistant Bacteria, 2020-2025
Polianciuc SI, Gurzău AE, Kiss B, Ştefan MG, Loghin F. Antibiotics in the environment: causes and consequences. Med Pharm Rep. 2020 Jul;93(3):231-240. doi: 10.15386/mpr-1742. Epub 2020 Jul 22. PMID: 32832887; PMCID: PMC7418837.
Patangia DV, Anthony Ryan C, Dempsey E, Paul Ross R, Stanton C. Impact of antibiotics on the human microbiome and consequences for host health. Microbiologyopen. 2022 Feb;11(1):e1260. doi: 10.1002/mbo3.1260. PMID: 35212478; PMCID: PMC8756738.
Ramirez J, Guarner F, Bustos Fernandez L, Maruy A, Sdepanian VL, Cohen H. Antibiotics as Major Disruptors of Gut Microbiota. Front Cell Infect Microbiol. 2020 Nov 24;10:572912. doi: 10.3389/fcimb.2020.572912. PMID: 33330122; PMCID: PMC7732679.