Antibiotics can be life-saving for treating infections, but they may have unintended consequences on gut health when prescribed for extended periods.
Many people, including myself, have experienced digestive issues after taking long-term antibiotics. I was prescribed a daily dose of doxycycline for nearly a year to manage a skin condition, which left me feeling bloated, gassy, and generally “off.” It wasn’t until a dermatologist raised concerns about the effect antibiotics might have on my gut microbiome that I realized the full extent of the impact.
In this article, I’ll share my experience with long-term antibiotic use and how I restored my gut health with the help of advice from a leading gastroenterologist. I’ll also highlight the essential foods that supported my gut recovery and provide insight into how antibiotics affect the gut microbiome.
The Impact of Long-Term Antibiotic Use on Gut Health
Antibiotics are good at getting rid of bad bacteria, but they can also mess up the good bacteria in your stomach. Dr. Will Bulsiewicz, a stomach doctor, says that using antibiotics for a long time can make it harder for your stomach to heal and can reduce the variety of good bacteria in your stomach.
“What we want is a gut that snaps back like a rubber band,” he explains. However, long-term antibiotic use can make this recovery process harder.
Dr. Bulsiewicz shared that up to two-thirds of antibiotic prescriptions may be unnecessary, contributing to a gut microbiome imbalance.
The stomach has many tiny living things that help with breaking down food, getting nutrients, and fighting off sickness. When antibiotics mess up this balance, it can cause issues like feeling swollen and having loose stools, and make it more likely to get long-lasting problems like IBS.
How I Helped My Gut Recover
After my conversation with Dr. Bulsiewicz, I made some significant changes to my diet to help restore balance to my gut.
He advised focusing on fiber-rich foods, reducing sugar and processed food intake, and reducing alcohol intake. These steps and specific gut-healthy foods helped me feel like myself again. Here are the four main foods that supported my gut health recovery:
1. Sweet Potatoes
I eat sweet potatoes often because they have a lot of fiber, which helps with digestion. One kind of fiber in sweet potatoes is resistant starch, which new research shows can help reduce inflammation. This is important for keeping your gut healthy, since inflammation can mess up the balance of gut bacteria.
Sweet potatoes are incredibly versatile. I enjoy them baked with a sprinkle of cinnamon and paired with a leafy green salad for a balanced meal. Another easy recipe is roasted sweet potatoes served with salmon in bowls of grains. They taste good and are healthy for your gut.
2. Comforting Salads
Even though “comforting” and “salad” are not usually thought of together, making salads with healthy ingredients has been important for my gut health. I usually mix spinach with foods high in fiber like apples, dried cranberries, nuts, and roasted sweet potatoes.
Fiber promotes healthy digestion by increasing stool bulk and supporting beneficial gut bacteria. According to the American Society for Nutrition, only about 7% of Americans consume the recommended daily fiber intake. Focusing on fiber-packed salads ensures that I meet my daily needs and keep my gut happy.
3. Yogurt Bowls
Yogurt is another gut-friendly food I turn to regularly. It is packed with probiotics, which are live bacteria that help restore the balance of gut flora. Including probiotic-rich foods in my diet has been crucial for supporting my gut’s recovery after antibiotic use.
Yogurt is also high in protein and can be paired with fiber-rich toppings like berries and granola for a delicious, nutrient-dense breakfast or snack.
Probiotics benefit gut health and may help manage skin conditions such as rosacea and eczema, both of which are associated with inflammation. Incorporating yogurt into my daily routine has relieved me and helped me regain balance.
4. Coffee
While some people avoid coffee due to digestive concerns, coffee has been an essential part of my gut health routine. Studies have found that coffee is good for your gut because it helps good bacteria grow there. Dr. Bulsiewicz says there is strong proof that coffee is good for the microbes in our gut
For those who tolerate coffee well, it can support regular digestion and even contribute to a healthy gut microbiome. However, Dr. Bulsiewicz advises caution for individuals who experience discomfort from caffeine, as reactions vary from person to person.
The Importance of Fiber and Nutrient Diversity
Dr. Bulsiewicz talked about eating lots of different high-fiber foods like fruits and veggies to keep your gut healthy. Fiber helps with digestion, blood sugar, and inflammation.
As I continued to incorporate more fiber and diverse plant foods into my diet, I noticed improvements in my digestion, energy levels, and overall well-being. Over time, my gut started to “bounce back,” and I felt more like myself.
The Bottom Line
Antibiotics can help fight infections, but they may harm your gut health if used for a long time. If you’re having stomach issues after taking antibiotics, talk to your doctor for advice.
Eating foods that are good for my gut, like sweet potatoes, salads, yogurt, and coffee, has been important in helping me feel better. I’ve been able to improve my gut health by choosing my food carefully and not eating processed foods, sugary foods, or alcohol. Now I feel much better.
Keep in mind, everyone’s gut bacteria is different, so it’s important to figure out what’s best for you. Paying attention to how your body feels and choosing your food carefully can really help keep your gut healthy in the long run.
