How do I restore gut health after antibiotics?

Be patient with your gut recovery after antibiotics. Research shows the microbiota returns to near-baseline composition within about 6 weeks, but nine common species may remain undetectable even after 6 months.

Avoid automatically reaching for a multi-strain probiotic supplement after finishing antibiotics. The evidence suggests this common practice may actually slow your microbiome's recovery.

Take S. boulardii (Florastor, 250-500 mg twice daily) starting with your first antibiotic dose and continuing for 1-2 weeks after the course ends.

Focus on eating a wide variety of plant foods during and after antibiotic treatment. Aim for maximum plant diversity — different vegetables, fruits, whole grains, legumes, nuts, and seeds at each meal.

Add 2-3 servings of fermented foods daily during your antibiotic course and for 2-4 weeks afterward. Prioritize kefir, yogurt with live cultures, and unpasteurized sauerkraut.