I Took Antibiotics for a Year: Here’s What I Eat to Improve My Gut Health

Antibiotics can be helpful for those battling an infection. But they are commonly prescribed to people with unexplained acne or skin breakouts. I would know, because I was one of them.

Before I was diagnosed with ocular rosacea, which is chronic inflammation of the skin and eyes, I was given a vague diagnosis of malar rash. The treatment? A daily dose of the antibiotic doxycycline that was regularly replenished every month, no questions asked.

The months turned into almost 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 that I was being prescribed a daily antibiotic for my malar rash that wasn’t really going to go away, he was genuinely concerned about what this might do to my gut microbiome. I hadn’t even thought about the connection between my intestinal problems and the medications prescribed for my skin problem.

Even though I received a proper diagnosis and immediately began stopping the antibiotics, I still experienced unpleasant symptoms and didn’t feel like myself weeks later. During this time, I had an interview opportunity with gastroenterologist Will Bulsiewicz, MD, so I asked him a question about it during our 45-minute conversation: Why do I feel this way and how can I get my gut health back on track?

“A lot of research indicates that a huge percentage — between one-third and two-thirds — of our antibiotic prescriptions are unnecessary,” Bulsiewicz said. “Research has shown that with antibiotics, there is a trade-off: The antibiotic slows down the recovery of your gut. It essentially makes it difficult for your gut to bounce back. What we want is a gut that snaps back into place like a rubber band.”

Bulsiewicz then explained how I could help my gut get back to health: “We do that by empowering it, fueling it, and the way we fuel it is through our food choices. That means more fiber, more variety of plants and, look, I love sugar and I drink alcohol occasionally, but this is the time where we really want to avoid those things as much as possible. So reducing our sugar intake, reducing our food intake ultra-processed and try to minimize alcohol consumption and instead empower ourselves with things that are good for our gut.

To say I took notes is an understatement. Since my conversation with Dr. B in December 2023, I have really followed his recommendations and included more vegetables, less added sugar, and rarely a sip of alcohol each month. Slowly but surely, I started to see positive results outside and inside, and I can finally say that I feel like myself again.

While this is just scratching the surface, here are some of the foods that have helped me eat more fiber and add more gut-healthy nutrients to my regular routine. These are the ingredients and dishes that I love, as well as recipes that are worth trying.

4 Gut-Healthy Things I Ate to Get Back on Track

1. Sweet potatoes

Sweet potatoes may have taken the top spot for my favorite vegetable over the past year for several reasons. First, they’re good for gut health in many ways: They’re full of fiber, including a type of fiber called resistant starch that may provide anti-inflammatory benefits, according to recent research.

Not to mention, sweet potatoes are so versatile, as they can provide a warming base for a hearty meal or delicious side dish. Personally, I love a simple baked sweet potato with a little cinnamon and a side of greens, like seasoned spinach, for an easy lunch. And roasted sweet potatoes are a must-have accompaniment for a protein-rich main dish, like in these Salmon and Sweet Potato Grain Bowls.

2. Comforting salads

I know we don’t usually associate the words “comfort” and “salad,” 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 favorite all year round, and this Fall Chopped Salad with Spinach, Butternut Squash, Apples, and Cheddar (swapping the squash for the sweet potato, duh) is a regular part of my meal rotation.

According to the American Society for Nutrition, only about 7 percent of Americans get the recommended amount of fiber (at least 25 grams) each day. For me, trying to achieve these goals is crucial to supporting my gut health, as fiber contributes to healthy digestion and increases beneficial gut bacteria.

3. Yogurt bowls

When I was craving something sweeter, yogurt helped me get through my darkest days. A bowl of yogurt with berries and lightly sweetened granola is not only a breakfast rich in antioxidants and protein, but yogurt is also loaded with probiotics. Probiotics add diversity to the helpful balance of our gut and are also great for helping to relieve skin conditions like eczema or, in my case, rosacea.

I buy my yogurt at the store, but it only takes two ingredients to make yogurt at home if you’re up for it!

4. Coffee

Honestly, I don’t need caffeine to start my day. But coffee in the morning, frankly speaking, helps maintain regularity. That’s why it stays in my routine — and Bulsiewicz approves.

“There is clear evidence that coffee is beneficial for our gut microbes,” he explains. “I’m not here to claim that coffee is for everyone; like, for example, if you don’t feel good when you drink coffee. But drinking coffee has gut health benefits, and consistency is an important part of that story.”

The essentials

“You should only take antibiotics if you really need them,” emphasizes Bulsiewicz. If you have been prescribed a long-term antibiotic and are experiencing stomach problems, talk to your doctor or a gastroenterologist to find out the best options for you. Again, antibiotics can be a vital solution for people fighting infections, but if you’re someone like me who took a daily dose and started seeing more negative results than positive, let your healthcare provider know.