If I had to take antibiotics.. here’s what I’d do to protect my gut

23 July

Imagine your gut microbiome like a lush, thriving garden. It’s filled with good bugs (the flowers, bees, and butterflies) that keep things in balance, help you digest food, regulate immunity, and even support mood.

When antibiotics come in, they do their job — wiping out the weeds (the bad bugs), but sometimes taking out the roses too. The garden is left patchy, vulnerable, and in need of some serious care.

If I had to take antibiotics, here’s how I’d support my gut, minimise side effects, and restore the balance naturally:

1. Choose the Right Probiotics (Strain Matters!)

Not all probiotics are created equal. Certain strains are clinically proven to reduce antibiotic-associated side effects — and timing is key.

During antibiotics, I would take:

Saccharomyces boulardii – A probiotic yeast that’s resistant to antibiotics and helps prevent antibiotic-associated diarrhea and Candida overgrowth.
Lactobacillus rhamnosus GG (LGG) – Well-researched for maintaining gut balance during antibiotic use. Take this at least 2 hours away from the antibiotic dose to avoid neutralizing their effects.

After finishing the course, I’d switch to a more broad strain probiotic alongside the Saccharomyces boulardii containing strains such as Bifidobacterium lactis Bi-07, Lactobacillus plantarum 299v, Lactobacillus casei Shirota. These strains help rebuild a diverse, resilient gut microbiome.

2. Feed the Good Bugs with Prebiotic-Rich Foods

Antibiotics clear the ground — now we need to replant.

I’d include:

Lightly steamed asparagus, leeks, and using some green banana flour
Cooked and cooled rice or quinoa & starchy veg like potato or pumpkin (for resistant starch)
Prebiotic fibers like PHGG (partially hydrolyzed guar gum) or acacia fiber

If you experience gut symptoms post antibiotics I’d suggest a personalised plan.

3. Soothe and Rebuild the Gut Lining

Antibiotics can leave the gut lining a little fragile. I’d support repair with:

L-glutamine powder & Zinc carnosine + maybe some slippery elm powder
Chamomile, Licorice or Marshmallow root tea
Aloe vera inner leaf juice

These help reduce inflammation and seal the gut barrier speeding up repair.

4. Prioritise Microbiome Diversity

Dr. Jason Hawrelak, one of the leading microbiome researchers, teaches that diversity is the hallmark of a healthy gut. So I’d aim for:

30+ different plant foods per week (think herbs, veggies, fruit, nuts, seeds)
Polyphenol-rich foods like berries, green tea, olive oil, pomegranate, cacao
Small amounts of fermented foods (like coconut kefir or kimchi) if tolerated

5. Avoid Gut Irritants

While my gut is recovering & more vulnerable, I’d avoid:

Sugar and refined carbs – which feed yeast and pathogenic bacteria
Alcohol, especially wine and beer
Excess stress, which is known to impair microbial balance
Unnecessary antimicrobials (even herbs) – unless guided by microbiome testing

6. Support Detox Pathways

The body processes medications through the liver, kidneys, and lymph. I’d give extra love to my detox systems with:

Lots of filtered & mineralized water with lemon and berries infused
Broccoli sprouts or brassica-rich meals
Herbal teas like dandelion root, burdock, or ginger
Sweating - movement, sauna, hot baths/showers
Pooping daily!

Final Thoughts

Antibiotics are sometimes necessary — and that’s okay.

But with a little mindful support, you can protect your gut garden, reduce unwanted side effects, and come out the other side feeling stronger and more balanced.