Improving/ restoring my microbiome

[Mustardfan]

I’ve just finished a course of antibiotics. I’m wondering what’s the best way to restore my microbiome? I read of a study that found that people who ate either yoghurt or probiotics took longer to restore their microbiomes after antibiotics than people who ate neither. I’m therefore thinking of just focusing on a varied diet with lots of different vegetables, especially salad, perhaps herbs and spices too. Has anyone got any particular tips or read any research around this? I read that people who drink coffee have an anti-inflammatory bacteria in their gut that people who don’t drink it don’t have. I’m guessing that having as little sugar as possible would be good. I don’r know if fruit is good or bad?

Fermented foods such as kimchi and sauerkraut are good for this. Also pulses, so beans, different types of peas and lentils. Higher fibre, and lots of variety in veggies/spices/herbs/fruit.

There's a lovely documentary on Netflix about the gut biome 'Hack your health - the secrets of your gut'. Despite the title, it is a very sensible programme with plenty of good research scientists providing information. (Plus it has super cute animatronics of the gut bacteria).

You might find it interesting if you haven't already seen it. https://www.netflix.com/gb/title/81436688

The Doctor’s Kitchen website/podcasts are excellent on this.

I eat a lot of fruit and vegetables and have also been eating some Kefir yogurt recently. I recently had a colonoscopy so thought as I'd been so comprehensively cleared out I needed some extra help revitalising my gut. I wasn't sure about taking supplements, so decided to try the Kefir yogurt instead.

Thanks, I haven’t seen that Netflix documentary, or heard of those podcasts, I’ll check them out. I might try fermented foods too, thanks.