Close
Photo:Getty Images
Getty Images
Antibiotics can be helpful for those fighting off an infection. But they are commonly prescribed to people with unexplained acne or flare-ups on the skin—I would know, because I was one of them.
Before I received a diagnosis of ocular rosacea—which translates to chronic inflammation on my skin and eyes—I was given a vague diagnosis of malar rash. The treatment? A daily dose of the antibiotic doxycycline that was consistently renewed each month, no questions asked.
Months turned into nearly a year, and I was getting used to feeling gassy, bloated and just “off” every night as I laid down to sleep. When I told the dermatologist I was prescribed a daily antibiotic for my malar rash that wasn’t really going away, he was genuinely concerned about the toll it could have on my gut microbiome. I hadn’t even considered the connection between my gut issues and the medication prescribed for my skin condition.
What Happens to Your Gut When You Take Antibiotics, According to a Gastroenterologist
While I was given a proper diagnosis and immediately started weaning off of the antibiotics, I still felt unpleasant symptoms and not like myself weeks later. During this time, I was given an interview opportunity with gastroenterologistWill Bulsiewicz, M.D., so I asked him a question about it during our 45-minute conversation: Why do I feel this way, and how do I get my gut health back on track?
“There’s actually quite a bit of research that says that a huge percentage—anywhere from a third to two-thirds—of our antibiotic prescriptions actually are unnecessary,” Bulsiewicz said. “Research has shown that with antibiotics, there’s a compromise: the antibiotic slows the recovery of your gut. It basically makes it hard for your gut to bounce back. What we want is a gut that snaps back like a rubber band.”
To say I took notes is an understatement. Since my conversation with Dr. B back in December 2023, I really have followed his recommendations and have included more veggies, less added sugar and rarely a sip of alcohol each month. Slowly but surely, I started to see positive results externally and internally, and I can finally say I’m feeling like myself again.
While this is just scratching the surface, here are some of the foods that have helped me consume more fiber and add more gut-healthy nutrients into my regular routine. These are the ingredients and dishes I love, plus recipes that are worth the try.
This One Habit Can Significantly Improve Your Gut Health—and It Has Nothing to Do with Diet
4 Gut-Healthy Things I Ate to Get Back on Track
1. Sweet Potatoes
Sweet potatoesmay have taken the top spot as my favorite vegetable over the last year for multiple reasons. First, they’re gut-healthy in many ways: they’re packed with fiber, including a type of fiber called resistant starch that can offer anti-inflammatory benefits, per recent research.
Not to mention sweet potatoes are so versatile, as they can be a warming base for a hearty meal or a delicious side. Personally, I love a simple baked sweet potato with a bit of cinnamon and a side of greens, like dressed spinach, for an easy lunch. AndRoasted Sweet Potatoesare a go-to side for a high-protein main, like in theseSalmon & Sweet Potato Grain Bowls.
2. Comforting Salads
I know we don’t typically pair the words “comforting” and “salad” together, but combining leafy greens with some of my favorite ingredients like apples, cheese, dried cranberries, nuts and even leftover roasted sweet potatoes I have on hand is like a hug in a bowl for me. Fall salads are my absolute go-tos all year round, and thisFall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar—swapping the squash for sweet potato, duh—is regularly in my meal rotation.
According to the American Society for Nutrition, only about 7% of Americans are eating the recommended amount of fiber (at least 25 grams) every day.For me, it’s crucial to try to meet those goals to support my gut health, asfiberaids in healthy digestion and increases beneficial gut bacteria.
What Happens to Your Body When You Don’t Eat Enough Fiber
3. Yogurt Bowls
When I’ve wanted something sweeter, yogurt has helped me through my darkest days. A bowl ofyogurtwith berries and lightly sweetened granola on top is not only an antioxidant- and protein-rich breakfast, but yogurt is loaded with probiotics.Probioticsadd diversity to the helpful balance in our gut, and they’re also great for helping ease skin conditions like eczema or, in my case, rosacea.
I buy my yogurt from the store, but it only takes two ingredients tomake yogurt at homeif you’re up for the task!
4. Coffee
Honestly, I don’tneedcaffeine to start my day. But coffee in my morning, to put it bluntly, helpskeep things regular. So that’s why it stays in my routine—and Bulsiewicz approves.
“There is clear evidence that coffee is beneficial to our gut microbes,” he explains. “I’m not here to claim that coffee is for everyone; like, for example, if you feel unwell when you drink coffee. But there is benefit to drinking coffee in terms of our gut health, and the consistency of that is an important part of that story.”
I Have Chronic Inflammation & This Is the 2-Ingredient Anti-Inflammatory Drink I Make Every Day
The Bottom Line
“You should only be taking antibiotics if you really need to be taking it,” Bulsiewicz emphasizes. If you have been prescribed a long-term antibiotic and you’re experiencing stomach issues, talk to your doctor or a gastroenterologist for the best options for you. Again, antibiotics can be an essential solution for people fighting off infections, but if you’re someone like me who took a daily dose and started to see more negatives than positives, notify your health care provider.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Outpatient antibiotic prescribing in the United States.Fu J, Zheng Y, Gao Y, Xu W.Dietary fiber intake and gut microbiota in human health.Microorganisms. 2022 Dec 18;10(12):250. doi: 0.3390/microorganisms10122507American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Outpatient antibiotic prescribing in the United States.Fu J, Zheng Y, Gao Y, Xu W.Dietary fiber intake and gut microbiota in human health.Microorganisms. 2022 Dec 18;10(12):250. doi: 0.3390/microorganisms10122507American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.Outpatient antibiotic prescribing in the United States.Fu J, Zheng Y, Gao Y, Xu W.Dietary fiber intake and gut microbiota in human health.Microorganisms. 2022 Dec 18;10(12):250. doi: 0.3390/microorganisms10122507American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Centers for Disease Control and Prevention.Outpatient antibiotic prescribing in the United States.
Fu J, Zheng Y, Gao Y, Xu W.Dietary fiber intake and gut microbiota in human health.Microorganisms. 2022 Dec 18;10(12):250. doi: 0.3390/microorganisms10122507
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
