A Guide to Restore Gut Health Post Antibiotic Use: Ayurveda and Yoga

Your Gut Microbiome

Your gut contains both good and bad microorganisms in balance. These microorganisms are very important for your overall health. They support the functioning of ;

• Digestion
• Vitamin synthesis
• Immune system
• Brain function

They are one of the best defence systems in your body. They aid in the production of so many good chemicals required for the functioning of different systems in your body.

What if the balance gets disrupted?

The disruption of gut bacteria balance (gut dysbiosis) can happen for many reasons, including food and lifestyle. Antibiotic usage is just one of the many reasons. When there is gut dysbiosis, you may experience;

• Digestive issues
• Weakened immunity
• Irritability
• Susceptibility to further infections

Understanding what is happening inside your body and getting back on your feet, starting from gut healing, is the way to go after an antibiotic course.

Importance of Agni for Stomach Problems Post-Antibiotic Use

In Ayurveda  the concept of Agni, or the digestive fire, holds immense importance in gut health. Agni is responsible for transforming the food we consume into energy required to carry out the bodily functions and provides nourishment to the tissues as well. 

To maintain a healthy Agni, the first and foremost thing you need to adopt is healthy and mindful eating habits. 

With a gut friendly diet, addition of natural  herbal supplements and yoga  for gut support and digestion is a way to start with.

Rebuild Your Gut with Ayurveda: How Food Can Heal Your Gut

Ayurveda emphasises the importance of a gut-friendly diet- a diet that helps in promoting a strong digestive fire and maintaining optimal gut health.

Dietary recommendations in Ayurveda include:

• Warm, well-cooked, light and easy-to-digest foods. These help reduce gut inflammation and promotes digestive comfort.
• Drinking warm water to stay hydrated. This hydrates gut lining, promotes gut motility, and supports beneficial bacteria growth.
• Including steamed vegetables and nourishing soups. Warm soups are rich in essential nutrients, electrolytes, and warmth to soothe gut lining.Vegetables are rich in prebiotic fibers, supports beneficial bacteria growth and diversity.
• Fresh fruits and vegetables, whole grains, and mild spices can help promote optimal digestion. These are high in fiber, antioxidants, and polyphenols, promoting beneficial bacteria growth and gut health.
• Avoiding foods that are too spicy and thick that delays your digestion and metabolism proccess.
• Avoiding tinned/ processed foods which can alter the balance of your good and bad gut bacteria, and lead to a condition called as ‘gut dysbiosis’.
• Digestive spices like ginger, cumin, and turmeric are also included. All these exhibit anti-inflammatory and antioxidant effects, supporting gut health

Apart from the above rules, some herbal remedies to support gut restoration include:

• Triphala- This polyherbal formulation is a powerful gut tonic. It detoxifies, promotes regular bowel movements, and improves the overall functioning of the digestive system.
• Ashwagandha- This herb works magic in your gut.It helps in reducing stress induced imbalance and provides nourishment.
• Aloe vera- This herb is well known for its healing and soothing properties, which help to reduce inflammation and associated symptoms.
• Fennel - It helps boost gut health by improving gut functioning.
• Licorice- Provides nourishment and detoxifies your gut.

How to Improve Your Gut Health With the Ayurvedic Diet

Guess what, you can just add the best probiotics into your daily meal!

Some of the probiotic-richfoods are;

• Asparagus: Asparagus is richin inulin, a prebiotic fiber that feeds beneficial bacteria.
• Onions: Onions contain inulin and fryctooligosaccharides, promoting beneficial bacteria growth.
• Garlic: Has prebiotic properties, supporting Bifidobacterium and Lactobacillus growth.
• Bananas: Bananas are good source of pectin, a soluble fibre that promotes beneficial bacteria.
• Whole Wheat bread:  Whole wheat bread contains arabinoxylan, a prebiotic fiber that supports gut health.
• Yoghurt: Yoghurt support lactobaccilus and bifidobacterium growth.
• Kefir: Kefir is a fermented milk drink containing diverse probiotic strains.
• Leafy Greens : Leafy greens like kale and spinach support gut health and promote fiber fermentation.
• Berries: Berries like blueberries and raspberries are high in fiber, antioxidants, and plyphenols.
• Extra Virgin Olive Oil: Rich in polyphenols, supporting gut health and inflammation reduction

How Does Yoga Improve Gut Health

Yoga is known for its calming effects on the mind as well as its ability to help strengthen and balance body structures. But how can yoga help improve your gut health? Here’s how:

• Reduces Stress
  Stress can affect the well-being of your gut through the gut-brain axis. Stress may slow down digestion, alter the gut microbiota, impair gut barrier function and cause changes in intestinal motility. 

Practising yoga has a positive impact on stress reduction. A study conducted on the antidepressant effects of yoga showed that it effectively reduces blood cortisol (a hormone released into your bloodstream when you’re stressed) levels.

Reducing stress through yoga can indirectly have a positive impact on your gut health. In fact, many studies have proved the effectiveness of yoga in treating IBS (Irritable Bowel Syndrome).

• Poses That Stimulate the Digestive System
  Certain yoga postures directly influence your digestive system by stimulating the secretion of digestive enzymes, expelling trapped gas, and relieving constipation. Yoga postures like wind-relieving pose (Pawanamuktasana), triangle pose (Trikonasana) and bow pose (Dhanurasana) directly impact your digestive system and improve gut health.
• Improves Blood Circulation
  Yoga improves blood circulation. Increased blood flow to your digestive organs stimulates them, making them function effectively.
• Reduces Inflammation
  By promoting relaxation, blood circulation and immunity, yoga helps reduce the inflammation in your body. As inflammation decreases, it improves your digestion, reduces bloating, and helps promote better nutrient absorption.
• Encourages Mindful Practises
  Yoga encourages mindful eating and eating according to your body’s needs. This prevents overeating and improves the digestive process. 

Yoga for Gut Health

Can yoga help improve gut health? Absolutely – yoga for gut health combines poses and breathing techniques that relieve stress, improve digestion, reduce inflammation and enhance blood circulation and immunity.

Certain yoga poses that involve forward and backwards stretching stimulate your digestive organs and help relieve gas while stress-relieving poses and breathing techniques calm your nervous system, maintain a healthy gut microbiome, and improve digestion through the gut-brain axis.

More than the physical postures in yoga, the practices that enhance the mind-body connection, like mindful awareness techniques, promote relaxation. Some of the best yoga poses for gut health are;

• Wind-Relieving Pose (Pawanmuktasana):  Helps relieve bloating, gas trouble, and digestive discomfort, promotes healthy digestion, releases tension and relaxes the lower back.
• Seated Forward Bend (Paschimottanasana): This stretches the entire back body, including the hamstrings and spine. It helps stimulate the abdominal organs, improves digestion, and helps relieve constipation. 
• Revolved Triangle Pose (Parivrtta Trikonasana): Helps to stimulate the digestive organs, and promotes detoxification.Also helps to release tension in the abdominal area and improve circulation.

Personalised Daily Practices for Gut Health Restoration

When it comes to restoring and maintaining gut health, crafting a personalised plan plays a vital role. Each of us possess a unique body constitution and set of imbalances also differ from person to person, and the one-size-fits-all approach is not effective in restoring the gut balance.

First, your individual dosha will be assessed. Then, the dietary recommendations are planned out for your gut type.

Follow these daily practices for supporting your gut. 

• Start your day by drinking warm water. 
• Practise gentle yoga stretches.
• Mindful eating and conscious chewing.

Go for some evening self-care rituals, too. These will support digestion and promote relaxation, such as: 

• Gentle walks
• Herbal teas 
• Abdominal self-massage

The practices will help you restore your gut health through the mind-body connection, which most people forget when it comes to health conditions.

Conclusion

Dysbiosis / imbalance of your gut microbiome is one of the consequences of antibiotic use. That is why a holistic understanding of your health condition and restoring it back to its healthy functionality stands as the core of ayurvedic healthcare system. 

A happy gut is the key to a happy life, so take good care of the microbiota for a healthier you.