World Antibiotic Awareness Week
In honour of #WorldAntibioticAwarenessWeek I wanted to focus briefly on exactly that… Unfortunately at some time most of us will have to take a course of antibiotics. Whilst they are lifesavers, antibiotics target ALL bacteria — the good and the bad, potentially causing digestive, skin and mood issues.
We now know that there’s a world of beneficial bacteria living within us, and as long as we keep them balanced, we’ll stay healthy. Here are a few things we can do to promote the good bacteria while taking antibiotics to help restore balance:
1. CONSIDER PROBIOTICS
After a course of antibiotics microbes, good and bad, usually rebuild. But it takes time. Supplemental friendly probiotic bacteria may not colonise in the gut, but they may help gut bacteria bounce back quicker and in balance. It’s generally recommended to take probiotics at least 2 hours before/after antibiotic doses but seek advice from a medical professional as to which probiotics could be best suited to your needs. Also, fermented foods like live yoghurt, kefir and sauerkraut contain a number of healthy bacterial species, e.g. Lactobacilli, which can help restore the gut microbiota to a healthy state
2. CUT BACK ON SUGAR DURING & AFTER
Staying away from sugar is always wise, but especially whilst on antibiotics… Without bacteria to keep them at bay, fungi have the opportunity to flourish during a course of antibiotics leading to various potential issues like diarrhoea and fungal infections, particularly caused by yeast. Yeast infections thrive on sugar and simple carbs (e.g. bread & pasta) that our body quickly turn into sugar so keep sugar and refined carb intake to a minimum to lessen the risk
3. EAT LOTS OF VEGGIES & HIGH FIBRE FOODS
Cutting sugar only takes us so far. Whilst shutting down the yeast party, it’s important to welcome back the good guys that help us digest and absorb our food. They love vegetables for their high fibre and diverse nutrient content. Studies have also shown that foods containing dietary fibre are not only able to stimulate the growth of healthy gut bacteria, but they may also reduce the growth of some harmful bacteria - Win-win!
4. BOOST PREBIOTIC (RESISTANT STARCH) INTAKE
So-called because it resists digestion and ferments in the digestive tract, feeding beneficial bacteria. Well-fed, friendly bacteria populate the gut lining, helping to nurture a healthy biome which in turn helps restore/maintain the integrity of the gut lining. Good sources include: Raw cashews, green bananas and raw potato starch. NOTE: For those with digestive sensitivities, resistant starch may cause digestive distress so speak to your doctor before going down this road.
