The gut microbiota, more than a mere resident of our digestive system, is a dynamic microbial community essential to our well-being. It is at the heart of many bodily functions, orchestrating a complex dance with our digestion, our immunity… and even our mood.
When disruptors such as antibiotics and stress or an unbalanced diet come into play, this harmony is disrupted.
On the agenda: bloating (even after drinking a glass of water), skin problems, chronic fatigue, digestive disorders, yeast infections, or recurrent cystitis. These are common examples of what I see at the pharmacy.
But how long does it take to restore this complex microbiota? And what are the best strategies to speed up this process? I’ll tell you everything you need to know about restoring your microbiota.
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Restoring the microbiota
A transition period of 3 to 6 months
According to some studies, the microbiota can take between 3 to 6 months to recover after a disturbance. However, the severity and nature of the disturbance can significantly influence this timeframe.
For example, winter infections or an infestation with pinworms can cause temporary changes in the composition of the gut microbiota.
While traveler’s diarrhea, also called tourista, can lead to prolonged and more severe disruptions, as shown by this article.
In the extreme case of a nosocomial infection caused by a multidrug-resistant strain of Clostridium difficile, a fecal transplant may be necessary to achieve complete remission. This is what mentions this team.
Supporting the resilience of your gut microbiota
In consultation, I always talk about modulating the microbiota. By adjusting dietary habits toward nutrition richer in prebiotics, one can positively influence their microbiota.
The “microbiota diet” of Dr. André Burckel is an excellent example of this approach.
Prebiotics, by providing nutritional substrates to the gut’s beneficial bacteria, can help restore a healthy microbiota balance after a disruption.
What disrupts our gut microbiota?
What we eat
Everything we ingest interacts with our digestive system in one way or another. Some medications act on the microbiota while others are like a tsunami for our flora, particularly antibiotics. This publication proves it.
Some intestinal germs accelerate intestinal transit after attacking the intestinal barriers. Traveler’s diarrhea, certain SARS-CoV-2 variants, the gastroenteritis virus, and many others.
The impact of an unbalanced diet is very significant. Sodas, processed foods and additives like E407 carrageenans (found in chocolates, ice creams, cakes) are like invaders to our flora. This article discusses it well.
Environmental factors
Stress and social pressures affect our digestive health.
I often advise my patients to opt for a light meal after an emotional shock. The body needs time to recover, which can temporarily affect digestion.
Try it: eat the same meal, one in a calm situation where you savor your food, the other in a stressful situation with the watch on your wrist. The result: after the meal eaten under pressure, you’ll be bloated, possibly even experience stomach heaviness or reflux.
On a daily basis, these digestive difficulties contribute to an unhealthy gut flora. In the long run, your health may be affected.
Pollution of the air, water, or even our food introduces fine particles into our bodies that infiltrate everywhere. Even into our gut, as shown by this study.
Which probiotics can restore the gut microbiota?
Choosing personalized probiotics
Probiotics are often presented as saviors of our intestinal flora. But is that really the case?
Studies show they can help restore the gut flora, particularly after a course of antibiotics. But be sure to choose them carefully!
Thanks to probiotics, this team limited the colonization of multidrug-resistant bacteria in the microbiota.
This study reveals the crucial importance of choosing tailored probiotics to protect our gut, especially after antibiotic treatment.
Two specific strains to restore the gut microbiota
Following an intestinal infection, the Lactobacillus reuteri can prove valuable thanks to its natural antiseptic properties, as detailed by this article.
Saccharomyces boulardii is a therapeutic probiotic for protecting gut flora. It has shown, in this meta-analysis, its effectiveness in preventing antibiotic-associated diarrhea and travelers’ diarrhea, reducing the side effects of treatment against Helicobacter pylori, and preventing enteral nutrition-related diarrhea in adults.
Special case: fecal transplant
In extreme cases of recurrent infections with Clostridioides difficile, a more radical approach like fecal microbiota transplantation (FMT) can be considered.
This procedure involves transferring the microbiota from a healthy donor to the patient, thereby restoring a diverse gut flora and countering the invasion of harmful bacteria as observed by this team of researchers.
My advice to help your gut microbiota rebuild quickly
I recommend you first invite fiber onto your plates. Fruits, vegetables, whole grains (and even better if your starchy foods are cooked ahead of time and cooled in the fridge). Our gut flora thrives on this care at every meal.
Be mindful of fats and fast sugars present in your foods. They can disrupt your microbiota. Fast, processed sugars found in industrial foods and sodas are a disaster for the microbiota, as shown by this article.
Additionally, probiotics can help, but they will not replace a good diet. Fermented foods like sauerkraut or kefir naturally contain them.
Consume good-quality proteins because they are the building blocks of our digestive enzymes. Animal sources should be limited to 500g per week.
You can also turn to well-chosen dietary supplements to strengthen the beneficial bacteria of our gut microbiota.
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