Fiber has been my friend, to say the least.
Reviewed by Dietitian Jessica Ball, M.S., RDReviewed by Dietitian Jessica Ball, M.S., RD
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.
Related: 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 gastroenterologist Will 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.”
Bulsiewicz went on to explain ways I could help my gut get back to its healthy self: “The way that we accomplish this is by empowering it, by fueling it, and the way that we fuel it is through our dietary choices. That means more fiber, more variety of plants, and look, I love sugar and I will occasionally have some alcohol, but this is the period of time where we really want to avoid those things as much as we can. So reducing our sugar intake, reducing our ultra-processed food intake and trying to minimize alcohol consumption and instead empowering ourselves with things that are good for our gut.”
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.
Related: 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 potatoes may 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. And Roasted Sweet Potatoes are a go-to side for a high-protein main, like in these Salmon & 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 this Fall 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, as fiber aids in healthy digestion and increases beneficial gut bacteria.
Related: 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 of yogurt with berries and lightly-sweetened granola on top is not only an antioxidant- and protein-rich breakfast, but yogurt is loaded with probiotics. Probiotics add 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 to make yogurt at home if you’re up for the task!
4. Coffee
Honestly, I don’t need caffeine to start my day. But coffee in my morning, to put it bluntly, helps keep 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.”
Related: 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 like me who took a daily dose and started to see more negatives than positives, notify your healthcare provider.
Read the original article on Eating Well.
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