Antibiotics Survival Guide: Restoring Your Microbiome and Beauty After Antibiotics
Throughout my life, I’ve had several rounds of antibiotics. And each time, they left me feeling drained, grappling with digestive issues and my skin lost its glow. I found myself surrendering to the siren call of sweets, battling fatigue, and struggling to keep my concentration intact. That’s when I decided to turn the tables.
I embarked on a fascinating journey, immersing myself in the world of the microbiome, metabolic health, and its surprising connection to beauty. I put various routines to the test, with myself as the guinea pig. The result was a radical transformation in my gut microbiome, overall health, and even my appearance. Even after a round of antibiotics this year, I was able to bounce back quickly, my skin radiant and energy restored, all thanks to the approach I’m about to share.
This sparked curiosity among my friends, leading to a flurry of requests for advice. So, I began writing articles to share the knowledge I had accumulated.
This particular article aims to help those who are currently taking antibiotics, those who’ve done so in the past, or anyone who wishes to bolster their gut microbiome, elevate their energy levels and beauty.
Are you wrestling with relentless sugar cravings or hunger pangs that just won’t go away? Be sure to check out my other article, that is coming in a few days:‘Taming the Beast: Strategies to Curb Food Cravings and Boost Metabolic Health’.
*
Table of Contents:
1. Resolving: How to improve gut health and increase resilience
- How do you support the microbiome balance during and after antibiotic treatment.
- Where do you find probiotics, prebiotics and polyphenol foods?
2. Strategies for health and beauty
- Strategy A: Support the microbiome while being on antibiotic treatment
- Strategy B: “The Great Gut Revival” post-antibiotic treatment
3. Food examples
- Prebiotic + polyphenols food ideas
- Probiotic food ideas
- My microbiome champion salads
*
Antibiotics (ATB) are like a double-edged sword in the realm of medicine. They are our frontline defence against bacterial infections, making them one of the most commonly prescribed medications across the globe. But, like a powerful sword, they can sometimes cause collateral damage.
The goal of antibiotics is to eliminate harmful bacteria, but they’re not targeted in their attack. Alongside the infection-causing culprits, they often wipe out the beneficial bacteria residing in our colon. The aftermath? Only the resistant and potentially harmful bacteria survive, which can leave us more vulnerable to further infections and feeling drained after treatment.
ATB is not only killing pathogenic bacteria that is causing us an infection, but also other bacteria that are helping digest our food and are beneficial to our immunity.
In the UK the average person is estimated to take 70 ATB courses during their lifetime. (1,4) ATB are often prescribed unnecessarily, resulting in overuse, misuse or development of antibiotic resistance bacteria. We should strive to minimize their potential adverse effects on our physical and mental health. After all, maintaining the delicate balance of our microbiome is crucial for our overall health and radiant beauty too.
1. Resolving: How to improve gut health and increase resilience
How do you support the microbiome balance during and after antibiotic treatment?
Ever find yourself feeling lethargic, wrestling with unpredictable digestion, or just not quite feeling yourself? Antibiotic might be playing a part, but don’t fret, we’ve got a solution that’s not just about feeling good, but looking great too!
It’s all about becoming a ‘Gut Guru’, creating a thriving community of beneficial bacteria in your belly. This isn’t just about health — it’s about beauty too. Because guess what? A happy gut can lead to radiant skin, shiny hair, and a natural glow that even the most expensive beauty products can’t replicate.
Think of it like this: your gut is a beauty farm waiting to bloom. The seeds — probiotics — can be found in supplements at your local pharmacy or in fermented foods. The most cost-effective and low-calorie sources of probiotics are Sauerkraut (raw fermented cabbage) and Kimchi (raw fermented vegetables), both filled with beneficial bacteria. Other options include drinking Kefir or eating probiotic yoghurts.
To revitalize your gut flora, and by extension, your beauty, incorporate a few spoonfuls of fermented food into your meals each day. It’s a small daily step with big visual benefits.
Your ideal beauty-boosting meal? A combo of probiotics, prebiotics, and polyphenol-rich foods. This invites beneficial bacteria to the party, which keep your body’s defences robust, resilient and your appearance radiant. The microbes multiply when we eat prebiotic food (some vegetables and legumes) and vegetables with fibre. As they multiply, they take the control over your gut microbiome and eradicate other pathogenic and unwanted bacteria that are making you weak and crave unhealthy food.
But the beauty feast doesn’t end there! We can also pamper our microbiome with polyphenol-rich foods, which also serve as antioxidants — the skincare heroes of the food world. These can be found in some vegetables, herbs, and even in 100% dark chocolate. Yes, dark chocolate! So, next time you reach for that piece of dark chocolate, remember, it’s not just a treat, it’s a beauty ritual for your gut.(2)
Where do you find probiotic, prebiotic and polyphenol foods?
Probiotic food:
Sauerkraut (fermented cabbage), Kimchi, any fermented mix vegetables, pickles, yoghurt, kefir and kombucha.
Prebiotic food:
Hummus, chickpeas, red kidney beans, split peas, cashews, pistachios, asparagus, leeks, onions, garlic, Jerusalem artichoke, burdock root, chicory root and dandelion root.
Polyphenol food:
Broccoli, brussel sprouts, curly kale, cloves, artichoke hearts, saffron, rosemary, oregano, thyme, basil, cinnamon, cumin, curry, olives, parsley, shallots and dark chocolate. (2)
2. Strategies for health and beauty:
Strategy A: Support the microbiome while being on antibiotic treatment
Picture this: You’re on a typical antibiotic regimen where you’ve got to pop a pill every 12 hours, say at 8 AM and 8 PM. Now, you might think it’s a good idea to wash down your pill with a probiotic smoothie, but hold your horses! Mixing your antibiotics and probiotics is like inviting a lion to a gazelle party. The antibiotics will wipe out those friendly probiotics faster than you can say ‘gut health’. So, what’s the solution?
Schedule your probiotic party between your antibiotic appointments ( 8 AM and 8 PM). Meaning — fill yourself with a healthy meal that includes: probiotics, prebiotics, polyphenols + probiotics pill, between 1 PM and 3 PM.
Now, if you’re a night owl (or just a restless sleeper) and find yourself wide awake between 12 AM and 4 AM, consider taking a probiotic pill.
Depending on your eating habits, it would be beneficial to stick to foods that are functional and support your microbiome. For instance, consider having a small prebiotic meal, such as a salad, vegetable spread, or soup with or after your antibiotic pills at 8 AM and 8 PM. Snacks are fine too, but try to avoid sugar and fast food.
When you’re feeling as sluggish as a snail in slow-motion because of your illness and the thought of cooking makes you want to crawl under the covers, takeout can be your best friend. But wait, before you order that greasy pizza, make sure you’ve got some health superheroes in your fridge ready to spring into action.
ALWAYS KEEP THESE IN YOUR FRIDGE:
- Plain probiotic yoghurt or kefir (probiotics — planting good microbes)
- Raw cabbage (prebiotics — best fuel for your good microbes)
- Sauerkraut, kimchi, or other fermented vegetables (probiotics — planting good microbes)
This way, you can always add a probiotic and prebiotic component to any meal. I’m a fan of plain probiotic yoghurts and kefirs because they’re versatile and can be mixed with:
- any nuts and fruits
- any salad
- any smoothie.
These foods can stay in your fridge for a few weeks and still be good to eat. Remember, when you’re on antibiotics, your body needs simple, wholesome foods that won’t make your digestive system run a marathon. While cooked veggies might go down easier, don’t be afraid to play around with raw foods. I’ve found that adding more raw components to my meals gets me back on my feet faster, but hey, your gut might march to a different beat.
Now, let me show you how to whip up some gut-friendly delicacies using yoghurt, kefir, raw cabbage, and sauerkraut:
Strategy B: “The Great Gut Revival” post-antibiotic treatment
Think of it as a garden party for your gut microbes. Your guest list should include both raw and cooked veggies, because variety is the spice of life, right? The best would be, if you can include both types in a single meal. Now that you’ve bid adieu to your antibiotic schedule, it’s time to roll up your sleeves and embrace the joy of home cooking.
If you eat healthy fats in the morning, you will be less hungry in the afternoon. Nuts are a great source of fat as are oils or meat. As for the afternoon, that’s when raw veggies get to shine. You can of course have raw vegetables for breakfast but some people can’t have it on an empty stomach, especially after ATB treatment. If you can eat raw vegetables for breakfast as well, good for you!
As the day goes on, your meal should contain less fat and more protein, because we utilize fats better at the beginning of the day. Having cooked vegetables with protein for your dinner. This way, you’ll feel full and satisfied, and those midnight snack monsters won’t stand a chance.
Curious about how to put this all together? Let me show you a sample meal plan:
Let’s switch gears and talk about other health and beauty routines that could help you feel like a million bucks:
1. Intermittent fasting — It’s Not Just About Skipping Meals
Intermittent fasting means having periods of eating, then periods of fasting, and back again. It’s a dietary dance that could jazz up your health and beauty game.
On the health front, it can promote weight loss, improve metabolic health, sleep quality, enhance heart health, and may even have neuroprotective effects, potentially reducing the risk of neurodegenerative disorders.
As for beauty benefits, intermittent fasting can lead to improved skin health. By allowing the body to enter a state of repair during fasting periods, it aids in cell regeneration, including skin cells. The result? A youthful appearance, reduced acne, and an overall radiance that can make a lighthouse blush. Plus, the weight loss that often accompanies intermittent fasting can give your physique a lean, defined look.
How do you start intermittent fasting?
Start by choosing your eating window. Are you a breakfast skipper or more of a dinner dodger? If you’re a social butterfly who enjoys dinner gatherings, consider delaying your first meal of the day. If lunch meetings or family breakfasts are your thing, try to have your last meal earlier.
Gradually adapt the time of your first or last meal each day depending on your schedule to a preferred feeding and fasting window. Sometimes you can change you fasting window, so your body is in fasting state in different times of the day. Doing so, more body parts will become regenerated. I usually switch my feeding window when I’m on holiday or visiting friends that have different work schedules and time zones.
Just make sure you’re not going to bed feeling like you could eat a horse — it can make falling asleep tougher than a maths problem.
Aim to have your last meal 3–6 hours before bedtime and remember to stop cunsuming caffeine intake 5–10 hours before you hit the hay. This timeframe can fluctuate significantly between individuals due to factors such as age, liver function, and pregnancy.
2. Longer fasts for health and beauty
Taking the fasting game up a notch are the longer fasts, like the 24-hour, 36-hour fasts, and longer.
A 24-hour fast is often used as a “gut reset,” which can be beneficial for the gut microbiome. During this period of rest, the gut can repair itself and restore its functionality, which may help improve digestion and nutrient absorption. A 36-hour fast is often used as a “fat burning fast”.(2)
But be careful, fasting isn’t all rainbows and butterflies. It can cause a drop in electrolyte levels, which can bring uninvited guests like dizziness and muscle cramps to the party. So, drink plenty of water and make sure you’re getting enough electrolytes, either through an electrolyte powder, mineral water, or even a pinch of salt in your water. This will help prevent these symptoms.
It’s worth noting that while fasting has potential benefits, it’s not suitable for everyone, and it’s always a good idea to chat with a healthcare professional before starting a fasting regimen. This is particularly true for individuals with a history of eating disorders, people who are underweight, children, adolescents, people with certain medication that needs to be taken with food and people who have diabetes, especially those who can’t risk having blood sugar fall too low during the fast — a condition called hypoglycemia. People with other chronic conditions, such as heart disease, kidney disease, or liver disease, should also consult a healthcare professional before starting a fasting regimen. Also if you are pregnant or breastfeeding you shouldn’t be fasting ever!
3. Food examples:
Prebiotic + polyphenols food ideas:
If you add some mustard seeds to broccoli or other cruciferous vegetables it will release more sulforaphane, a compound renowned for its anti-cancer properties. (3)
Probiotic food ideas:
Incorporating probiotic foods into your diet may present a bit of a challenge, as they can be quite aromatic due to their living bacteria content. Both kimchi and sauerkraut, for instance, have distinctive smells that might not be everyone’s cup of tea. If you’re new to these foods, a good strategy is to sneak a few spoonfuls into a salad alongside ingredients you enjoy. However, if you’re unfazed by their unique aromas, feel free to savor them as they are.
Here are my the most favourite probiotic foods. One the left: Coconut probiotic kefir (Wild&Coco) mixed with goat yoghurt, chia seeds enriched with olive oil, flax seeds, dark chocolate powder, ceylon cinnamon and nuts on the top. On the right: sauerkraut with fermented vegetables and salty granola on the top.
At times, I like to jazz up my sauerkraut with additions like avocado, olive oil, crunchy granola, and cherry tomatoes. These enhancements not only enhance the flavors, but also make it easier for me to consume larger servings.
My microbiome champion salads
We’re diving into the world of belly-friendly bites with my top-tier, tummy-tickling salads. These green warriors are packed with probiotics, prebiotics, and polyphenols, making them the superheroes of gut microbiome.
Kickstarting our culinary adventure is an egg salad with brussel sprouts and red cabbage that add a satisfying crunch, partnered with the buttery smoothness of avocado and the earthy goodness of cooked spinach. To jazz things up a notch, it’s drizzled with olive oil and a sprinkle of mixed flax seeds, then given a creamy swirl of coconut probiotic yogurt. And what’s the cherry on top, you ask? Well, it’s a dash of fresh basil, a hint of pepper, and a whisper of salt for that perfect zing.
Now, glance to your right and behold our ‘Fridge Raider’ salad. It’s the happy-go-lucky mix of everything healthful that was lounging in my fridge. Protein-packed eggs, heart-healthy nuts and avocados for that essential fat, then a riot of berries, kale leaves, mixed raw broccoli and basil leaves for an antioxidant boost and prefiotic factor. And let’s not forget our probiotic pal, the sauerkraut, cheering from the sidelines. If you’re a carnivore or a cheese-lover, feel free to toss in a bit of your faves.
I hope this salad saga has whetted your appetite and stoked your creative cooking fires. If you’re curious about how antibiotics fit into this gut-health jigsaw and what you can do to dodge the bullet of antibiotic resistance and recurrent infections, do give my other write-up a whirl: ‘Antibiotics Unplugged: A Deeper Dive’, that is coming in a few days.
Happy eating and reading, my friends!
Hanele
Literature sources:
(1) Katerina V.-A. Johnson, Laura Steenbergen, Do common antibiotic treatments influence emotional processing?, Physiology & Behavior, 2022, https://doi.org/10.1016/j.physbeh.2022.113900
(2) Mindy Pelz, Fast like a Girl, 2022, https://www.amazon.com/Fast-Like-Girl-Healing-Hormones/dp/1401969925
(3) Rhonda Patric: https://www.foundmyfitness.com/topics/sulforaphane
(4) C.A. Lewis, Enteroimmunology: A Guide to the Prevention and Treatment of Chronic Inflammatory Disease, 2014.
