Taking Antibiotics? This Is What You Should Be Eating
When your body is trying to fight an
infection, your doctor will likely prescribe antibiotics. Yet as most of
us know, the medication itself can take a toll on your health and your
gut bacteria. Antibiotics are designed to kill off bacteria in your
body, and while that's a good thing in conditions like strep throat or
bronchitis, antibiotics can't distinguish the difference between bad
bacteria and the helpful ones that live in your gut and mouth. So, these
few key tips will help you change your diet and lifestyle, keeping you
healthy over the course of your antibiotic treatment while replacing
your essential bacteria.
1. Avoid major allergens and sugars
While taking your course of antibiotics, there are some foods you are
definitely going to want to avoid, mainly gluten, dairy, and sugar.
These are all very common allergens, especially if there is a concern
present, helping to remove any potential sources of inflammation or
potential disease processes.
The less sugar a person eats, the less sugar bacteria can eat, limiting
their ability to grow and divide. Sugars suppress the ability of our
white blood cells to eat bacteria. Removing these sugars can help
diminish another problem that surfaces commonly in women taking
antibiotics: yeast infections. Meaning that in women, antibiotics allows
yeast overgrowth to occur.
2. Eat more probiotic foods
Keeping yourself healthy during an antibiotics treatment isn't just
about cutting things out, there are certain things you want to be adding
to your diet too, predominantly, probiotics. If you are sensitive to
dairy, stock up on foods like yogurt or kefir, or even miso soup, all of
which are high in probiotics.
You can also take probiotic supplements since the optimal dose of around
5 billion is tough to get from food alone. Opt for strains like
saccharomyces boulardii and/or lactobacillus rhamnosus, which are good
to take while on antibiotics. It may also be best to ingest it in powder
form, as this will work faster and more efficiently.
3. Time your probiotics right
When you take a course of antibiotics, you may be required to take pills
from one to four times a day. Usually, you're required to do so with
food. therefore, it may be tempting to take your probiotic at the same
time, but this will only cancel out all the helpful effects. Here's an
example of what you should do:
In the morning, you could take your antibiotic with a boiled egg, then
wait an hour and have a cup of probiotic-rich Greek yogurt as a
mid-morning healthy snack. Then you could have a kimchi snack in the
afternoon before taking your antibiotic with dinner. If you're going to
take probiotics in capsule form, consider taking them mid-morning and
mid-afternoon, this will help it work before you add another antibiotic
to the mix.
4. Watch your stress levels
Being sick is stressful, especially if your illness has kept you from
performing at work or from keeping up with other obligations. Though
stress can actually make your health worse, particularly when you're
taking antibiotics.
Furthermore, 'cortisol,' our stress hormone, compromises the integrity
and absorption capability of our digestive system. Meaning that your
body will have a harder time absorbing probiotics and helping your gut
bacteria repopulate. In order to give your body the best shot at
repopulating your gut with good bacteria, cut out habits that can raise
cortisol such as smoking, alcohol consumption, over-exercising and
consuming foods which you are allergic or sensitive to. Be sure to get
lots of rest and relaxation.
5. Consume foods high in vitamin K
Vitamin K is an important nutrient which is involved in blood clotting,
wound healing and bone health. Adequate daily intake of vitamin K is 90
micrograms for women and 120 micrograms for men. But when taking
antibiotics, it destroys the bacteria producing vitamin K. This means
that you should increase its intake while on antibiotic treatment. Opt
for foods such as dark green leafy veg, which also contain many
antioxidants and phytonutrients.
6. Consume foods high in vitamin B12
Vitamin B12 is required for the proper development of red blood cells.
Being deficient in B12 may result in anemia. It is partly produced by
healthy gut bacteria and should therefore be increased while on
antibiotic treatment. Its best sources are fish, particularly salmon,
red meat and dairy products.
7. Consume foods rich in folic acid
Gut bacteria also produce folic acid. It therefore makes sense to add
some foods rich in this nutrient to your diet after an antibiotic
treatment. Folic acid is also important for your brain, muscles and eye
health. It is also essential for proper red blood cell development.
Folate may also be helpful in the prevention of ovarian and colon cancer
as well as heart disease and stroke. Its richest sources are spinach,
beets, peanuts and green leafy vegetables.