Build up intestinal flora after antibiotics – here’s how

Antibiotics have taken the scare out of many bacterial infections, but their reliable effect can also affect the desirable bacteria in the intestinal flora.

This can lead to unpleasant side effects. If you rebuild your intestinal flora after antibiotic treatment, you can improve your health and well-being in the long term.

In this guide, you will find out how antibiotics affect your gut flora and why a healthy microbiome is important. We show you how you can support your gut bacteria with probiotic and prebiotic foods.

What happens during antibiotic treatment?

If you take antibiotics, this can have a significant impact on your intestinal flora. Your gut is home to a complex ecosystem of around 100 trillion bacterial cells, known as the microbiome or gut flora.

Mode of action of antibiotics

Antibiotics are drugs that aim to combat pathogenic bacteria. However, they cannot distinguish between harmful and beneficial bacteria. As a result, the beneficial bacteria in your gut are also attacked.

Why antibiotics damage the intestinal flora

Broad-spectrum antibiotics in particular can greatly reduce your intestinal flora and disrupt the delicate balance in the gut. Studies show that after antibiotic treatment, potentially harmful bacteria can initially increase before the beneficial bacteria colonize again. This can lead to a range of digestive problems and other health complaints.

As one expert points out: “Damage to the intestinal flora caused by antibiotics is a serious problem that can have long-term effects on health.”

The importance of healthy intestinal flora

A healthy intestinal flora is crucial for your general well-being. Your gut is not only responsible for digestion, but also plays an important role in the defense against pathogens and the production of vitamins.

The microbiome and its functions

The microbiome, i.e. the entirety of all microorganisms in your gut, is a complex ecosystem. It comprises a variety of bacteria that have different functions, such as supporting your immune system and producing short-chain fatty acids that promote your gut health.

The gut-brain axis

There is a close connection between your gut and your brain, the so-called gut-brain axis. “The gut sends nerve impulses to the brain – and vice versa,” as studies show. This communication takes place via the vagus nerve and biochemical messengers. The composition of your microbiome can have an impact on your mood, your perception of stress and even your risk of mental illness. Stress can also negatively affect the composition of your gut flora, which can lead to digestive problems.

Some important aspects of the gut-brain axis are:

• The constant communication between the gut and the brain via the vagus nerve and biochemical messengers.
• The effects of microbiome composition on your mood and stress levels.
• The influence of stress on the intestinal flora and possible digestive problems.

Signs of damaged intestinal flora

Antibiotic therapy can disrupt the balance of your intestinal flora. If you have taken antibiotics, this can lead to a shift in the composition of your intestinal bacteria.

Typical complaints after taking antibiotics

After taking antibiotics, you may experience various symptoms that indicate a disturbed intestinal flora. These include bloating, diarrhea and abdominal pain. Weakened intestinal flora can also affect the immune system.

Long-term consequences of disturbed intestinal flora

Long-term disruption to your gut flora can have far-reaching effects on your health. Studies suggest that this can increase the risk of inflammatory bowel disease and other illnesses. An unbalanced gut microbiome is also associated with allergies, food intolerances and a weakened immune system.

How long does the regeneration of the intestinal flora take?

The duration of the regeneration of your intestinal flora depends on various factors, some of which you can control yourself. Your diet plays an important role here.

Natural regeneration process

Your intestinal flora has the ability to regenerate after being damaged, for example by taking antibiotics. However, this natural process can be influenced by various factors.

A varied diet rich in fiber promotes the recolonization of beneficial bacteria in your intestinal flora.

Factors that influence the regeneration time

The type and duration of antibiotic intake can have a strong influence on how much your intestinal flora is affected and how long it takes to regenerate. Stress can also slow down the regeneration process as it has a negative effect on the composition of your intestinal flora.

Building up intestinal flora after antibiotics – basic principles

After antibiotic treatment, it is important to rebuild your intestinal flora. A healthy intestinal flora is crucial for your general health and well-being.

Restore the balance of intestinal bacteria

Your intestinal flora consists of a variety of bacteria that are in a delicate balance. To restore this balance, you should make sure you eat a balanced diet.

The role of nutrition in the regeneration process

Your diet plays a key role in rebuilding your gut flora. A balanced diet with lots of vegetables and wholegrain products can help to keep the microbiome in balance, as nutritionist Matthias Riedl points out.

• A high-fiber diet promotes the growth of beneficial bacteria, as fiber serves as food for your intestinal bacteria.
• A varied diet with lots of different plant-based foods supports the diversity of your intestinal flora.
• You should reduce processed foods with a lot of sugar and fat, as they can promote the growth of potentially harmful bacteria.

Probiotic foods for healthy intestinal flora

Probiotic foods are a great way to strengthen the intestinal flora after antibiotic treatment. They contain live microorganisms that can support intestinal health and restore the balance of the intestinal flora.

You can integrate probiotic foods into your everyday life by consuming certain products that are rich in these beneficial bacteria.

Fermented milk products

Fermented milk products are rich in probiotic bacteria. They offer an easy way to support your intestinal flora.

Yogurt and kefir

Yoghurt and kefir are popular fermented milk products that contain probiotic bacteria. They can help to strengthen the intestinal flora.

Buttermilk and soured milk

Buttermilk and soured milk are other examples of fermented milk products that can support your intestinal flora.

Fermented vegetables

Fermented vegetables are another great source of probiotic bacteria. They can easily be integrated into your diet.

Sauerkraut and kimchi

Sauerkraut and kimchi are well-known examples of fermented vegetables that contain probiotic bacteria. They can help to strengthen the intestinal flora.

Other fermented foods

In addition to sauerkraut and kimchi, there are many other fermented foods that can support your intestinal flora. Some examples are pickled cucumbers (pickles), miso, kombucha, tempeh and natto.

Prebiotic foods to support the intestinal flora

In order for your gut bacteria to thrive, you need prebiotic foods to feed them. Prebiotics are non-digestible components of your diet that promote the growth of beneficial gut bacteria.

High-fiber diet

Fiber-rich foods are an important source of prebiotics. They help to strengthen the intestinal flora and balance the microbiome.

Wholemeal products and pulses

Whole grain products and legumes are rich in fiber and serve as food for beneficial bacterial strains in your gut.

Inulin-containing foods

Inulin is a prebiotic found in foods such as chicory and Jerusalem artichokes. It promotes the growth of intestinal bacteria that ensure healthy intestinal flora.

Fruit and vegetables with a prebiotic effect

Certain types of fruit and vegetables have a prebiotic effect and support the health of your intestinal flora.

Chicory, Jerusalem artichokes and artichokes

Chicory, Jerusalem artichokes and artichokes are rich in inulin and other prebiotics that promote the growth of beneficial intestinal bacteria.

Onions, garlic and bananas

Onions and garlic contain fructooligosaccharides, which serve as food for certain bacterial strains. Bananas, especially when they are not yet fully ripe, contain resistant starch, which has a prebiotic effect.

Probiotic preparations from the pharmacy

Probiotic preparations from the pharmacy can be used to support the intestinal flora after antibiotics. These preparations can help to rebuild the intestinal flora and restore the balance of intestinal bacteria.

Different bacterial strains and their effects

There are different strains of bacteria that are used in probiotic preparations. Each strain has its own specific effect on the intestinal flora. Some strains can support digestion, while others strengthen the immune system.

Dosage and duration of use

The correct dosage and duration of use of probiotic preparations is crucial for their effectiveness. As a rule, probiotics should be taken daily and for several weeks. The recommended dosage varies depending on the preparation and bacterial strain, but is typically between 1 and 10 billion colony-forming units (CFU) per day. It is advisable to keep a time gap of at least 2-3 hours between the antibiotic and probiotic. Talk to your doctor about the optimal dosage and duration of use for you.

Prebiotic food supplements

Taking prebiotics in the form of food supplements can help to restore the balance of your intestinal flora.

Prebiotic food supplements often contain inulin and oligofructose, which support intestinal health.

Inulin and oligofructose

Inulin and oligofructose are well-known prebiotics that have a positive effect on the intestinal flora. They serve as food for beneficial bacteria and promote their growth.

These substances are contained in various plants and can be supplemented with food supplements.

Correct application and dosage

To achieve optimal results, a daily intake of around 5 grams of prebiotics is recommended. Start with a low dosage and increase it slowly.

Watch out for possible initial side effects such as flatulence or bloating.

Symbiotics – the combination of pro- and prebiotics

The combination of probiotics and prebiotics, known as symbiotics, supports the regeneration of your intestinal flora. Symbiotics are food supplements that contain both probiotic and prebiotic active ingredients to strengthen your intestinal flora.

Advantages of the combined application

The combination of probiotics and prebiotics in Symbiotics provides a synergistic effect that increases the effectiveness of both components. By taking probiotics and prebiotics at the same time, you can promote the colonization of beneficial bacteria in your gut and increase their activity.

Application recommendations

Similar recommendations apply to the use of symbiotics as for probiotic preparations. They should be taken regularly and ideally daily in order to achieve lasting effects on your intestinal flora.

Nutrition plan for intestinal build-up

Rebuilding your gut flora after antibiotics requires a targeted change in diet. A balanced diet is crucial to keep the microbiome in balance.

The first few days after taking antibiotics

In the first few days after taking antibiotics, you should pay attention to a light diet. “For healthy people, a balanced diet with vegetables and wholegrain products is usually enough to keep the microbiome in balance,” says nutritionist Matthias Riedl.

Long-term change in diet

For a healthy gut flora in the long term, a permanent change in diet makes more sense than short-term measures. Build your diet around a variety of plant-based foods and regularly integrate fermented foods such as yogurt, kefir, sauerkraut or kimchi into your diet.

Reduce highly processed foods, sugar and animal fats, which can promote the growth of potentially harmful bacteria. A Mediterranean diet with lots of vegetables, olive oil, fish and wholegrain products has been shown in studies to be particularly beneficial for gut health.

The importance of meal breaks for gut health

Meal breaks can support your gut health by giving your gut regular rest periods. A healthy gut flora is crucial for your well-being.

Your gut has a natural biorhythm that can be supported by taking breaks from eating. This rhythm is important for the regeneration and balance of your intestinal flora.

The biorhythm of the gut

Your gut is not constantly active, but has phases of activity and rest. These natural fluctuations are important for the health of your intestinal flora and can be supported by taking regular breaks from eating.

Intermittent fasting to support the intestinal flora

Intermittent fasting can be an effective method of giving your gut regular rest periods. Intermittent fasting involves restricting your food intake to a specific time window and fasting for the remaining hours of the day.

• Studies show that intermittent fasting promotes the diversity of the microbiome and favors anti-inflammatory intestinal bacteria.
• The fasting periods reduce oxidative stress in the intestine and give the intestinal mucosa time to regenerate.
• Start intermittent fasting slowly and observe how your body reacts to it.

Other factors for healthy intestinal flora

In order to strengthen the intestinal flora in the long term, other aspects of lifestyle should also be taken into account in addition to diet. Two important factors play a decisive role here.

Movement

Regular physical activity has a positive influence on your intestinal flora. It can support recovery after antibiotic treatment by increasing the diversity of gut bacteria and promoting the proliferation of beneficial bacterial strains. Even moderate activity such as brisk walking, cycling or swimming for 30 minutes a day can have positive effects on your microbiome.

Stress reduction

Chronic stress can affect gut health. Stress reduction techniques such as meditation, yoga or deep breathing exercises can help to reduce stress levels and therefore promote healthy gut flora. A balanced lifestyle that includes exercise and stress management is therefore crucial for long-term gut flora health.