Professor Tim Spector has issued a vital recommendation to those in the UK who are unwell and have recently taken antibiotics. He advises adding a particular food to their diet to aid in the recovery process. As the colder months approach, many individuals may find themselves combatting colds, respiratory issues, and various bacterial-related health problems. Antibiotics are often turned to for assistance in these situations. However, Professor Tim Spector warns that neglecting the impact antibiotics can have on the body may extend the recovery period significantly, possibly up to six months.
In a recent discussion on the ZOE Science and Nutrition podcast, Professor Tim Spector and Dr. Will Bulsiewicz shed light on the lesser-known consequences of most antibiotics. While antibiotics target harmful bacteria causing illnesses, they also affect the beneficial bacteria essential for digestion, immune function, and even food preferences. This unintended consequence of antibiotics can potentially harm the body more than the illness they aim to treat.
Professor Spector specifically emphasised the significance of fermented foods in aiding recovery post-antibiotics. He mentioned items such as yoghurts, cheese, kefir, sauerkraut, and kombucha, noting that yoghurts and cheese are lower on the priority list due to their limited probiotic diversity compared to other fermented options. Fermented foods are rich in probiotics, which nurture the gut bacteria inhibited by antibiotics. Professor Spector recommended incorporating a variety of fermented foods to improve gut health.
Moreover, aside from fermented products, Professor Tim underlined the importance of increasing fibre intake through a diverse range of plant-based foods to support gut health. He explained that promoting the growth of beneficial gut bacteria by consuming more fibrous plant foods could help to suppress harmful bacteria and inflammation in the gut. Additionally, following a time-restricted eating pattern, where food consumption is limited to certain hours of the day, can also be beneficial for gut health by providing the gut with a rest period to restore and clean itself.
Professor Tim Spector concluded by emphasising that one of the most effective ways to safeguard the gut microbiome is to avoid unnecessary antibiotic use. He pointed out that the difference in recovery time between individuals who take antibiotics and those who don’t is often minimal for self-resolving conditions. Dr. Will Bulsiewicz highlighted a study indicating that while most individuals recover their gut health within eight weeks after antibiotics, some may take up to six months to fully restore their gut microbiome.
In light of these insights, individuals are encouraged to consider incorporating fermented foods, increasing plant-based fibre intake, and practising time-restricted eating to support their gut health, especially following a course of antibiotics. Prioritising the health of the gut microbiome can have long-term benefits for overall well-being and recovery.