Cold & flu season is here! Whether your kid comes home from school with strep, or you end up with a respiratory infection from all the excess phlegm, many of us will end up being placed on antibiotics to get us back to our normal routine and able to enjoy the holidays. While antibiotics may sometimes be necessary, it’s important to remember they don’t discriminate against different types of bacteria, so we often end up with some friendly fire. One reason gastrointestinal side-effects are so common is that while your antibiotic is busy fighting off the bacteria that is making you sick, it is also destroying your healthy intestinal flora.

Healthy gut bacteria not only improve digestion, but are also an essential part of our immune system. More and more studies are showing that the right kinds of gut bacteria can actually help prevent against obesity and chronic diseases like diabetes. Some gut bacteria even help your body to make vitamins that are essential for a healthy life. For all of these reasons, it is important to replenish the bacteria lost over a course of antibiotics. One of the best ways to do this is through the supplementation of probiotics – foods that introduce healthy bacteria to your gastrointestinal tract.

While it may seem counterintuitive to consume bacteria while still taking your antibiotic, this is actually the best time to start. Several studies have shown benefits of consuming probiotics while taking an antibiotic, even if they don’t colonize. It can help prevent many of the uncomfortable side effects of antibiotic use (most notably diarrhea) as well as help prevent infection by other pathogenic bacteria like c. difficile. Below I’ve included a list of probiotic foods to help recolonize your gut after treating an infection.

Yogurt – While some yogurts are marketed as improving gut bacteria, any yogurt that “contains live and active cultures” will reintroduce healthy bacteria. My favorite choice is greek yogurt!

Miso Soup – Made with fermented soybean paste, miso soup introduces some of the same bacteria as yogurt. You can find it in the Asian or International Foods section of most grocery stores. Make sure to choose a soup made with actual miso paste, as the powdered version lacks active cultures. My favorite brand so far is Miyasaka.

Kefir – A fermented milk drink, Kefir contains both bacterial and yeast strains. Yeasts can be especially helpful during antibiotic use as the antibiotic will not prevent these organisms from growing. Kefir is also great if you have lactose intolerance, as the fermentation removes much of the lactose from this drink.

Kombucha – My personal favorite probiotic! Kombucha is a fizzy fermented tea, often mixed with other flavors. If you’re in the DFW area, shop local with Holy Kombucha. It’s only 60 calories for the whole bottle, and their Green Apple Ginger & Amazing Blues flavors contain ginger, which is great for an upset stomach.

Soft/Aged Cheeses – While not all cheeses contain healthy bacteria, some are made with probiotic cultures – including cheddar, swiss, parmesan, and especially gouda. While I wouldn’t rely on cheese for all of your probiotic needs, it can be a good way to supplement.

Sauerkraut – This one is a DIY! While fresh-made sauerkraut contains probiotics, products that have been canned are heated to sterilize them, killing off all beneficial bacteria. Fortunately, it’s really easy to make! Here’s a small-batch recipe from thekitchn.com.

Pickles – Another easy DIY, brine-cured pickles make a delicious fermented food. While it takes a bit longer than modern methods, the benefits just might be worth the extra time. Try this recipe from My Humble Kitchen.

Raw Apple Cider Vinegar - Apple Cider Vinegar (ACV) has developed quite a following in recent years. Touted for many health benefits, the one thing we can be sure on is that this raw version will allow your intestinal flora to flourish. Available at most health food stores, and appearing at more and more grocery stores, you can make an ACV dressing for your salad, mix it with honey, or dilute a tablespoon or two into water, tea, or juice and drink with a meal.

Kimchi - A traditional Korean side dish and staple at many meals, kimchi has been likened to a “Korean sauerkraut.” In addition to it’s probiotic properties, kimchi is also low-calorie, full of vitamins, and a great way to add flavor. You may want to seek out a Korean restaurant in your area to try it first, as some consider it an acquired taste – but there are many different versions, you may just find a combination you love!