Avoiding Conventionally grown foods
Inorganic vegetables contain pesticides and herbicides, which can work very similarly to antibiotics damaging the bacterial ecosystem within. When the microbiome is already damaged due to antibiotic use, consuming foods laden with pesticides has an even stronger effect; as normally the bacterial army in the gut are in fact able to break down and neutralize many toxins we consume. Inorganic meat is commonly treated with antibiotics through the animal’s lifespan. This means that remnants of antibiotic metabolites can still be in the meat and expose you to more antibiotics.
Fiber (complex carbohydrates)
Your microbiome loves fiber, as it is their major food source. Providing adequate fiber in your diet gives the bacteria the food they need to flourish and grow. The recommended daily fiber intake is 30grams, which is easy to achieve when eating a diet that is rich in whole foods. Whole grains are the highest, followed by fruits and vegetables, then nuts and seeds and finally potatoes.
Eating a diet high in fiber also reduces your consumption of refined carbohydrates (sugar) that can feed the bad bacteria in your gut.
As mentioned above, the specific probiotics that should be prescribed following an antibiotic cycle depend on a range factors. However, a species of yeast named Saccharomyces Boulardii (SB) grows very quickly in the gut and creates the perfect environment for healthy bacterial growth. Therefore the supplementation of SB can be undertaken regardless of other factors.
Naturally Fermented food contains Bacteria, Prebiotics and Acids that are essential of healthy Gut function and the Microbiome. Every civilization has some form of fermented food in their diet, unfortunately since westernization this practice has largely stopped and is one of the contributors to the global declining gut health. There are many forms of fermented food, however the most common are:
If you are purchasing any of these ensure that they are not pasteurized (heat treated) as this will kill all the beneficial bacteria that we are trying to gain by eating these foods. However, they are also quite easy to make and last well in the fridge once they have fermented.
Sauerkraut, kimchi and pickled vegetables are very high in Lactobacillus strains. Lactobacillus and some of the other strains found in fermented food stimulate Serotonin (happy neurotransmitter) production and can produce GABA (chill out neurotransmitter). Fermented foods also provide the gut with essential acids for the bacterial survival and communication; some of these acids even support liver function.