The first antibiotic, penicillin, was discovered in 1928 by a Scottish biologist named Sir Alexander Fleming while experimenting with the influenza virus. He discovered that a common fungus, Penicillium notatum, can control growth or kill certain types of bacteria. He called this newly discovered substance penicillin, which successfully treated some deadly bacterial infections like syphilis, gangrene, and tuberculosis.
These days, most antibiotics are synthetic, although they are often chemically related to natural antibiotics. Antibiotics are of great value because they fight infections, save millions of lives, and are not harmful to normal cells in the body. They do have their drawbacks, however, as they kill healthy gut bacteria and can have side effects such as an upset stomach, nausea, diarrhea, and yeast infection.
When penicillin and other antibiotics were first introduced, they were perceived as wonderful drugs because they worked quickly and seemed like an answer to all common illnesses. Unfortunately, decades of overuse have resulted in more and more drug-resistant germs – any bacteria that survive antibiotic treatment can then multiply and transmit their resistance properties to other bacteria.
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Although antibiotics can only treat bacterial infections, they have often been used incorrectly for viral infections as well (for example, cold, flu, bronchitis, most coughs and sore throats, some ear and sinus infections, and stomach flu) .
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Antibiotics are commonly sprayed on fruits and vegetables and administered to animals such as cattle, chickens, and pigs. As a result, humans consume small doses of antibiotics every day. The cumulative effect on healthy gut bacteria cannot be underestimated.
Antibiotics kill beneficial gut bacteria. Even a single round of antibiotics wreaks havoc on our gut health.
First, antibiotics cause leaky gut or intestinal permeability, because they so brutally inflame the intestinal lining that it results in widening of the spaces between cells. Normally, the food we eat is broken down into small molecules before they are absorbed. When we have leaky gut, large food molecules pass through the lining of the gut into the bloodstream. This causes the immune system to react, produce antibodies against that food and result in a food allergy.
Second, antibiotics decimate the population and diversity of good bacteria in the gut. Since 80% of our immune system is in the intestine, these good bacteria are our main defense system against all kinds of diseases. Not only is it important to have a preponderance of good versus bad bacteria, the diversity of strains of gut bacteria is also critical. Antibiotics are known to reduce the number and diversity of the resident bacterial population in the gut.
What do we do if we absolutely have to take antibiotics? Are there ways to counteract the damage caused by antibiotics?
Take a quality probiotic supplement first, as this will immediately help to reseed some of the good bacteria in your gut.
Verify that the supplement contains one or more of these strains of bacteria that have confirmed health-promoting characteristics:
• Bifidobacterium bifidum
• Bifidobacterium brevis
• Bifidobacterium infantis
• Bifidobacterium longum
• Lactobacillus acidophilus
• Lactobacillus bulgaricus
• Lactobacillus casei
• Lactobacillus paracasei
• Lactobacillus plantarum
• Lactobacillus rhamnosus
• Lactobacillus salivarius
• Streptococcus thermophilus
Choose one with a higher bacteria count by looking at the number of organisms per capsule, expressed in 1 billion CFU. Most brands range from 1 to 50 billion CFUs. In general, the higher the number, the more powerful and expensive it is.
Duration
For the first month after using antibiotics, take a probiotic supplement twice a day, in the morning and in the evening. Some supplements should be taken on an empty stomach, others with food. Follow the directions on the bottle. For maintenance, take a probiotic supplement every day.
In addition to taking a supplement, the following are five additional dietary tips to help restore gut health:
1. Avoid inflammatory foods
With leaky gut, the lining of the gut is already inflamed, therefore there is no point in continuing to eat foods that will cause more inflammation. The worst foods are:
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wheat
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dairy products
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sugar
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fried foods
Duration
Stay away from inflammatory foods during antibiotic use and for at least 7-10 days afterward. It is best avoided for 2 to 4 weeks so that the intestinal lining has a chance to fully heal and rebuild.
2. Stewed apples
Cut two washed, unpeeled organic apples into 1/2-inch chunks. Place in a pot with filtered water up to about a third of the apples. Add some raisins and a little cinnamon. Bring to a boil and simmer for 8-10 minutes until the apple skin turns shiny. This makes four servings.
The magic of cooked apples is the fiber inside the skin called pectin. When cooked, the pectin comes to the surface. It acts as a prebiotic (food that feeds good bacteria) and helps seal leaky gut.
Duration
Consume cooked apples twice a day for the first week after using antibiotics. Then reduce to once every few days for the rest of the month.
3. Chicken bone broth
For those who don’t like to cook or don’t have time to cook, many health food stores sell pre-made chicken bone broth. However, homemade bone broth tastes better still.
Place the organic chicken bones in a soup pot. Add greens (like onions and carrots) and herbs (like thyme, oregano, parsley, and bay leaf). Add 1-2 tablespoons of apple cider vinegar. Fill with filtered water. Bring to a boil and simmer for at least 3-4 hours. Season to taste.
Chicken bones are rich in collagen, which acts as a prebiotic (food that feeds good bacteria) and helps seal leaky gut.
Duration
Drink a cup of chicken bone broth every day for the first few weeks after using antibiotics. For maintenance, drink regularly.
4. Foods that produce butyrate in the intestine
Butyrate is a fatty acid found naturally in butter, ghee (clarified butter), raw milk, Parmesan cheese, animal fats, and kombucha (fermented tea).
Butyrate is also formed within our intestines when good bacteria feed on insoluble fiber (bad bacteria don’t feed on insoluble fiber). Insoluble fiber passes through our intestines largely intact because humans do not have the enzymes to digest it (whereas soluble fiber forms a gel when mixed with liquid). Insoluble fiber prevents constipation by retaining water in the stool and making it soft and bulky.
The top insoluble fiber foods include:
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Beans and vegetables
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Nuts and seeds like almonds and flax seeds.
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Vegetables like turnips, parsnips, okra, peas, artichokes, asparagus, beets, sweet potatoes, broccoli, Brussels sprouts, corn, kale, bell peppers, onions, and carrots.
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Fruits such as apple (with skin), pear (with skin), orange, raspberries, strawberries, apricots, mango, prunes, and figs.
(Note that it is always preferable to buy organic fruits and vegetables, as conventional produce is often sprayed with pesticides and antibiotics. However, if organic produce is not available, it is preferable to eat non-organic vegetables than to eat no vegetables at all. .)
Butyrate is crucial for the well-being of our gut because it supports the health and regeneration of cells in the intestinal lining. In other words, butyrate helps repair leaky gut. Multiple studies have shown its ability to fight colon cancer: People with higher levels of butyrate in the gut have a lower risk of colon cancer.
Duration
Make sure your daily diet is always rich in insoluble fiber, especially vegetables.
5. Fermented vegetables
If you don’t like making your own fermented vegetables, you can find them in the refrigerator section of many health food stores. Just make sure they haven’t been pasteurized as all the healthy bacteria will be lost.
Fermented vegetables are very rich in healthy bacteria or probiotics. Each type of vegetable provides a different strain of bacteria. Since the diversity of gut bacteria is essential, it is best to eat various types of fermented vegetables, such as sauerkraut, kimchee, fermented beets, and pickled carrots, cucumbers, and onions.
Duration
Eat a bite of fermented vegetables twice a day for the first few weeks after using antibiotics. For maintenance, eat once a day.
