How can I improve my gut health after antibiotics?

Author

Wellbeing Team

18 October, 2026
How can I improve my gut health after antibiotics?

If you’ve recently been on a course of antibiotics, it’s always a good idea to help support your gut back to good health. Liz shares her advice on rebuilding a robust gut microbiome, from taking probiotics to feeding beneficial bacteria with fibre and fermented foods. She also discusses exploring ways to manage recurring infections.

Plus: HRT and unexpected bleeding, ways to get omega-3 if you don’t eat fish, how to deal with repeated UTIs and how menopause can affect oral health.

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What Liz does after taking antibiotics to get her gut health back on track

Antibiotics can be essential for treating infections, but they can also disrupt the balance of bacteria living in our gut. If you’ve needed several courses to fight various infections, you might be wondering how to help your digestive system get back on track. Liz shares the steps she takes to support her gut microbiome after antibiotics.

1. Consider taking a probiotic

Probiotics can be helpful after taking a course of antibiotics, and Liz recalls being prescribed them at the same time as her antibiotics by a doctor in France.

Some courses of probiotics last around 14 days, though Liz has spoken with experts who even suggest continuing for three to six months. The right probiotic and duration will depend on your circumstances, so ask your pharmacist or healthcare professional what would work for you. Liz likes The Naked Pharmacy Gut Love.

“It makes sense to allow a couple of hours between taking your antibiotic and your probiotic rather than taking them together,” advises Liz.

Read Prebiotics, probiotics and postbiotics: which is best for gut health?

2. Feed your gut bacteria

Liz also emphasises the importance of eating plenty of fibre to nourish the beneficial microbes already living inside your gut.

Good sources include beans, lentils, vegetables, wholegrains, nuts and seeds. These foods provide fuel for gut bacteria and help them to flourish. Often described as ‘prebiotics’, certain types of fibre can support the growth and activity of beneficial microbes.

Aim for variety across the week, increasing your fibre intake gradually if you’re not used to eating much of it to reduce digestive discomfort.

3. Add fermented foods

Fermented foods can be a great complement to a fibre-rich diet to help rebuild a healthy gut microbiome. Liz recommends sauerkraut, alongside live yoghurt and kefir as sources of beneficial bacterial cultures.

Try adding a spoonful of sauerkraut to a sandwich filling or as a stir-fry topping. Or add a little plain live yoghurt or kefir to your breakfast. Start with small amounts, particularly if you have a sensitive digestive system, and see how you feel.

Read Fermented foods: what to eat to age better

4. Remember to hydrate

If you’re increasing your fibre intake, you need to make sure you’re drinking enough water, too. Water helps fibre bulk up and do its job in the digestive system, so sip fluids regularly throughout the day.

Reassuringly, Liz highlights that repeated courses of antibiotics don’t necessarily mean your gut is permanently damaged. Eating a varied, fibre-rich diet and supporting your microbiome with probiotics and prebiotic foods can all help to repopulate your gut with healthy bacteria after treatment.

But if you find you’re frequently needing antibiotics, she suggests speaking to your GP about exploring the underlying cause and the best way to manage recurring infections.

Age Better with Liz Earle is not medical advice. If you need help with a health concern, please speak to a doctor.

Also in this episode:

  • Vaginal oestrogen for recurrent UTIs
  • Why does my HRT sometimes cause bleeding?
  • Can I take omega-3 if I have a fish allergy?
  • Skincare advice for 8-year-old daughter with regular breakouts
  • Fluoride versus hydroxyapatite toothpaste
  • Does your dental floss contain forever chemicals?
  • How gut health can influence the skin
  • Supporting your circadian rhythm after the clocks go back

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