How to Heal Your Gut After a Course of Antibiotics

Antibiotics can be life-saving, but they can also disrupt the delicate balance of bacteria in your digestive system. Many people notice changes in digestion, immunity or overall well-being after a course of antibiotics, which is why supporting your gut afterwards is so important. 

The insights in this article are provided by Vivere's Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome. Here, she explains the steps you can take to nurture and restore your gut health after antibiotics.

Here are the five biggest takeaways from this article about healing your gut after a course of antibiotics:

• Antibiotics can disrupt the gut microbiome, reducing both the number and diversity of beneficial bacteria.

• A diet rich in fibre, fermented foods and plant-based variety helps the gut recover.

• Probiotic foods and supplements may support the restoration of beneficial bacteria.

• Lifestyle choices such as sleep, exercise and stress management also influence gut healing.

• Recovery is gradual, and focusing on consistent, balanced habits is more effective than quick fixes.

Antibiotics are designed to target harmful bacteria that cause infection. However, they can also affect beneficial bacteria living in the gut. This disruption, known as dysbiosis, can lead to digestive discomfort, reduced immunity and in some cases longer-term health concerns. Diversity of the gut microbiome can take weeks or even months to recover after a course of antibiotics, depending on the type of antibiotic used and individual factors such as diet and lifestyle [1] [2] [3] [4] [5].

Food plays a central role in restoring balance to the gut microbiome. After antibiotics, focusing on nutrient-rich and diverse foods can help replenish beneficial bacteria and support overall digestive health.

Fibre is essential because it feeds the beneficial bacteria in your gut, helping them grow and thrive. Good sources include:

• Wholegrains

• Legumes

• Nuts

• Seeds

• Fruits and vegetables

Aim to include a wide variety of plant-based foods each week, as diversity in your diet encourages a more resilient microbiome.

Fermented foods naturally contain live bacteria that may help restore balance in the gut. Options such as live yoghurt, kefir, sauerkraut, kimchi and kombucha can all contribute. While not a substitute for medical treatment, these foods can support recovery when included regularly as part of a balanced diet.

Polyphenols are plant compounds found in foods like:

• Berries

• Green tea

• Dark chocolate

• Olive oil

They act as antioxidants and have been shown to encourage beneficial bacteria growth. Including these foods may provide an additional boost for your gut health.

Probiotics are live bacteria that can be taken as supplements or consumed through certain foods. They may help restore the microbiome after antibiotics, particularly strains such as Lactobacillus and Bifidobacterium. However, results vary, and probiotics are not a one-size-fits-all solution. It is important to note that some probiotics can be used alongside antibiotics if recommended by a GP.

Prebiotics, on the other hand, are types of fibre that feed beneficial bacteria already in the gut. Foods rich in prebiotics include:

• Onions

• Garlic

• Leeks

• Asparagus

• Bananas

Combining probiotics and prebiotics may be especially beneficial [6] [7].

It is important to remember that supplements should be chosen carefully and ideally guided by a qualified professional, particularly if you have ongoing health concerns.

Microbiome analysis can show how antibiotics have affected the balance of bacteria in your gut. Antibiotics often reduce the diversity of gut bacteria and may wipe out beneficial strains, which can lead to digestive issues or inflammation. By looking at your microbiome, you can see which types of bacteria have been reduced or disrupted and use this information to guide recovery.

At Vivere, we provide high-quality gut microbiome testing that provides a dedicated score for antibiotics. The results of your Vivere microbiome test also provide different food types you should incorporate into your diet to help with overall well-being, as well as gut health that may have been affected by antibiotics.

Diet is essential, but lifestyle also plays a vital role in how the gut recovers after antibiotics.

Adequate sleep allows the body to repair and maintain balance. Poor sleep is linked with changes in gut bacteria and may slow recovery. Prioritising consistent sleep patterns can support gut health and overall well-being [8].

Stress can directly influence the gut microbiome via the gut-brain axis. Techniques such as mindfulness, yoga, deep breathing or even simple daily walks can help reduce stress and create an environment where beneficial bacteria can flourish [9].

Moderate exercise, such as walking, cycling or swimming, is associated with greater microbial diversity. Consistency is key, as even gentle activity contributes positively to gut health [10].

Certain foods and habits may hinder gut recovery after antibiotics. Limiting processed foods high in refined sugars and unhealthy fats is recommended, as they can promote the growth of less beneficial bacteria. Alcohol can also disrupt the microbiome, so moderation is best during this time.

Recovery after antibiotics varies greatly between individuals. Some people may feel back to normal within weeks, while others may take several months to a year to restore microbial diversity. Factors such as diet quality, lifestyle, general health and the type of antibiotic used all play a role. The key is consistency, focusing on balanced eating and lifestyle habits that support long-term gut health.

Healing your gut after antibiotics requires patience and a balanced approach. By focusing on fibre, fermented foods, polyphenol-rich ingredients and healthy lifestyle habits, you can support your microbiome and overall wellbeing. While antibiotics are sometimes unavoidable, the steps you take afterwards can make a meaningful difference to your recovery. It is important to note that you should only ever use antibiotics if you have been prescribed them.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Antibiotics and the gut microbiome: Understanding the impact on human health - ScienceDirect

[2] Facing a new challenge: the adverse effects of antibiotics on gut microbiota and host immunity - PMC

[3] Antibiotics as Major Disruptors of Gut Microbiota - PMC

[4] Antibiotics can temporarily wipe out the gut microbiome | UCLA Health

[5] Article Acute and persistent effects of commonly used antibiotics on the gut microbiome and resistome in healthy adults - ScienceDirect

[6] The Role of Probiotics and Prebiotics in Gut Health - Vivere

[7] Probiotics & Prebiotics - Vivere

[8] How Sleep Quality Affects Your Gut Health - Vivere

[9] How Your Gut Microbiome Affects Energy Levels and Helps Fight Fatigue - Vivere

[10] Exercise-Induced Gut Changes - Vivere