Saturday, March 15, 2025
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Sentence Per Picture! – The Hungry Runner Girl

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(shorts ((still 40% off today)), long sleeve)

Curly hooked me on Aquaphor lip before my runs, and I cannot run without it now.

7 miles @ 8:22 pace with a beautiful sunrise.

It was hair and eyebrow day… She does such an amazing job and charges $85 (before tip)!?!?

Beck has been living his best life with his ears feeling better with his new ear-tubes.

I have waited way too long for these to be at my Costco.

Another Costco purchase we cannot walk past without purchasing.

I’ve had a green smoothie every day for five days in a row and I’m feeling proud of myself right about now.

It was a park kind of day with my sister and her kids.

She will always be a thrill seeker.

I am going to channel some of Skye’s determination for my race training when we get back from our trip.

We signed up for the family to take a baking class in Paris together… The last time I did this was with Sarah (who we are visiting this trip) in Thailand.

When we get home, Andrew and I will be taking a sourdough class… We once had a sourdough starter, and I am positive I messed it up day #1 (the picture below has nothing to do with sourdough, but the elephants sleeping together is so sweet).

Random Q of the day… Does anyone run in On Cloud running shoes? I haven’t since 2010 when they sent me their first version but I was thinking about trying them out again and wanted opinions! PS has the quality of my photos improved since 2010? I personally do not think so;)

Ever take any cooking or baking classes? When/where?

Question from Brooke: Do you put the milk or cereal in the bowl first?

Have a sentence of the day?



An Easy, Delicious Soup to Cook This Week

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Spring is just around the corner, but I’m not done with soup season quite yet! Join me in making my cabbage soup for a hearty St. Patrick’s Day meal.


Cabbage soup


I know what you’re thinking—“Soup?! But isn’t it spring??”

It’s certainly felt like it in Chicago over the past few days. We’ve had a gorgeous stretch of sunny weather that’s made me start craving asparagus, carrot cake, and other spring-y things.

But I’m not switching over into full-on spring mode just yet. I’m holding onto soup season until at least March 17.

That’s because I make this cabbage soup for St. Patrick’s Day each year. Packed with potatoes, carrots, and a full pound of cabbage, this humble, hearty dish is a delicious way to honor my Irish heritage.

My favorite part of this tradition is that I know I’m not making this soup alone. In the 4+ years since I first shared the recipe, SO MANY readers have commented that they’ve enjoyed it on the holiday too.

Take Jodi, who wrote, “I made this soup for St. Patrick’s Day… My husband ate 2 bowls of it and loved it!”

Or Sara, who commented, “Made this tonight for St. Patrick’s Day dinner! Comes together quickly and has great flavors!”

If you have one more soup left in you this soup season, join us in making this flavorful cabbage soup. I think you’ll love it!

Get the recipe:


Pot of soup with potatoes and vegetables in tomato broth


Want to make this soup? Here are a few tips:

  • Different cabbages are different sizes. The recipe calls for 1 small cabbage, about 1 pound. If you don’t have a kitchen scale, try to weigh the cabbage at the store while you shop. If you’re not able to weigh it, I recommend measuring the cabbage in cups—you’re aiming for 9 cups chopped. Adding a little more or a little less isn’t a big deal, but if you add more, you may need to increase the amount of broth in the soup so that it’s not too thick.
  • Use fire-roasted tomatoes instead of regular diced ones. They add smoky, savory depth to this simple soup!
  • It goes well with bread for sopping up the aromatic broth. I like it with regular old crusty bread, but homemade biscuits or Irish soda bread (of course) would be welcome here too.

Get the recipe:

Best Practices for Employee Reimbursement Programs

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Managing employee reimbursements is essential to fostering a transparent and efficient workplace. A well-structured program ensures employees are promptly reimbursed for work-related expenses while businesses comply with tax regulations. Take Command specializes in simplifying health expense reimbursements, offering tools and insights to help businesses create effective, streamlined programs.

12 Week Half Marathon Training Plan | Beginner and Intermediate

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Have your eye on a half marathon but need some help with training? Don’t worry we’ve got your back with two different 12 week half marathon training plans.

12 week half marathon training plan

Half marathon training plans typically range from 12 to 20 weeks, depending on your experience and fitness level. Some runners need more time, while others can handle a shorter build up.

Our 12 week plans assume you’re already running 15-20 miles per week, setting you up for success without increasing the risk of injury from ramping up too quickly.

A good training plan follows a periodized model of training. This takes you from the least specific work to most specific, so that you are slowly building the appropriate fitness for your half marathon goal.

Every runner is different, which is why we’ve created so many different plans. If you’re looking for something more custom….we have 1:1 coaching spots available! With decades of coaching experience we know that a generic plan can get you there sometimes…and others just won’t cut it.

Who is This 12 Week Half Marathon Training Plan For?

These plans are best suited for beginner and intermediate runners, starting with 15-20 mile weeks and building from there. 

When you download the free plan, you’ll see both a beginner and intermediate version.  Which one should you pick?

  • The beginner plan is best if you’ve been running for at least a year and already have a solid base. Could you train for a half in 12 weeks with no experience? Sure. Would it be enjoyable? Probably not.
  • The intermediate plan is a great fit if you’ve run a few half marathons before, have a specific time goal or have been running for years and are comfortable with a bit more intensity and volume.

If you’ve been running for a while, but haven’t trained consistently for the last few months, you might feel better giving yourself more time to build up with our 16 Week Half Marathon Training Plan!

Feeling like these plans don’t exactly match what you’re looking for, check out our other free Half Marathon training plans:

There’s so much that goes into preparing to run longer distances. It’s everything from following a training plan to finding the right gear to testing your fueling strategy and strengthening your mindset.

By race day, we hope that you’ll feel prepared, but most importantly excited to tackle 13.1 miles.

Okay, let’s jump right into what can expect from each phase of training!

12 Week Half Marathon Training Plan Breakdown

Over 12 weeks, these plans will help you run a strong race. It includes a mix of easy runs, long runs, speed workouts, and our favorite, strength training.

When starting these plans you should be able to comfortably run 5-8 miles for a long run and a total of 15-20 miles per week.

If your race is going to have any elevation changes, make sure that you’re adding similar routes to your training so that you get comfortable tackling the uphills and downhills, especially at race day effort.

To have a great race day experience, we want you to practice literally everything during training. This even means practicing drinking while running and perfecting not spilling your hydration all over yourself.

👉Get our free downloadable 12 week half marathon plans and start using to train for your race!

half marathon training
@lilliesfitness

Weeks 1-4 (Base)

The first few weeks of the plans are when we will build on the base that you already have coming into training. We know that you’re super excited to get started but it’s important to ease into things so that you don’t do too much too soon and burnout.

For the beginner plan, the focus will start out with a few easier speed workouts focusing on strides. The intermediate plan, the focus will be similar but you’ll also start to see super short goal half marathon pace  workouts.

It’s important to take baby steps with practicing your goal pace so that each workout feels more and more achievable.

Remember, your goal can be anything from setting a specific finish time to pacing with negative splits and as simple as just crossing the finish line.

Every fourth week you’ll see a scheduled down week. And you might wonder, why scale back when I’m feeling good? But these weeks are there for a reason to help your body absorb training, recover, and start the next week feeling fresh.

As tempting as it might be, don’t skip them, and definitely resist the urge to add extra workouts.

Weeks 5-8 (Strength)

This is where we will start to introduce workouts that may feel a little intimidating at first, especially if structured speed is new to you.

Speed workouts are meant to feel challenging. If you’re breezing through them, you may want to consider modifying the paces and your effort.

Each workout is going to build on the next, so you’ll be able to look back and see how much stronger you’ve gotten.

You’ll start to see regular speed workouts now but the type and intensity is going to vary on the type of plan.

For the beginner plan, you’re going to still see strides, hill workouts and some fartleks.

For the intermediate plan, you’re going to see tempo, goal pace intervals and even some workouts in your long runs.

Tempo runs are a short, sustained effort just above our anaerobic threshold when our body goes from having sufficient oxygen during the run to no longer having it to power our muscles. And that sweet spot, right in the middle, is where all the magic happens.

These types of workouts are not something we would recommend for super new runners, so that’s why it’s important that you’ve been running for at least a year!

Running 13.1 miles is no joke, regardless of how many times you’ve run the distance! So this is a good time to really start practicing how you’ll hand low moments in the race, working on your  mantras and making sure your training matches your goal.

Weeks 9-10 (Peak)

This final push in training is going to be race specific training, which could mean final long runs of 10-11 miles for newer runners. Or it could be a long run with goal pace intervals for experienced runners.

Treat these final workouts just like race day. That means dialing in your fueling before, during, and after so there are no surprises when it really counts.

You could even use the final long run as a dress rehearsal, following a similar schedule so that when race day comes around it just feels routine.

Peak week is going to be your highest weekly mileage and the most difficult long run.

Listen to your body and if you’re feeling more fatigued than normal prioritize active recovery days in place of a workout. Sure this is an important phase of training but if you push yourself past its breaking point, you’re putting your race day performance in jeopardy.

Remember that you do not need to cover 13.1 miles in training! Taper means going in to the race with fresh legs. That plus the adrenaline give you an incredible boost.

Weeks 11-12 (Taper + Race Week)

Taper it NOT optional, it’s part of training. You’ll need to get out of your head about the reduced mileage, so learn how to do half marathon taper the right way.

While you’ll have an overall reduction in miles, having a little bit of speed helps to prevent from getting stale legs and also the taper crazies at bay!

If you’re looking for something that is more custom to your individual goals, don’t forget you can always reach out to us for 1:1 coaching!!

Training Tips for Success

Think of training for a half marathon or anything really like putting together a puzzle. It’s made up of different pieces that all go together to make one big picture.

Here are some tips on how each part of the puzzle, or training plan, is meant to fit together to help you reach your big picture of a successful race day.

half marathon speed workouts
@stilettorunning

Easy Runs

Remember that 80% of your total weekly volume should be in your Zone 2 or easy running. Meaning you should be able to carry on a conversation or sing your favorite song out loud during these runs.

Some days may feel easier than others and that is okay!

Speed Workouts

This plan does include a speed workout every week, even during the taper! It’s totally normal to feel a little nervous about speed workouts, they’re meant to challenge you and push you outside of your comfort zone.  They are designed with a steady build, but you know your body and if it’s wildly new or you’re feeling fatigued then you may need to pull back.

A few key tips:

  • Don’t over run the speed, meaning don’t try to go faster than the prescribed paces and don’t try to do more.
  • Easy days have to truly be easy so you have the energy to go hard on these speed days and long run days
  • The spreadsheet has links in the far right column to help explain workouts if you’re unsure
  • Expect to learn how to run strides – a sneaky speed tool
  • Get comfortable with Interval Workouts and learn goal pace running

At the end of the 12 weeks, you will be able to look back and see just how much progress you have made. Those workouts that once felt impossible will remind you how much progress you’ve made.

Long Runs

In this plan, long runs are schedule for Saturdays, but feel free to adjust based on your schedule. If Saturday or another day works better for you, that’s totally fine! Lately, I have been doing my long runs on Mondays, and have loved it.

If you do move your long run, try to keep your hardest workout and lower-body strength day a few days apart.

This will help you to avoid heading into your long run feeling overly fatigued and can get the most out of it.

Strength Training

An important part of any training plan is strength training.  The workouts will reduce the risk of injury, improve your overall performance, and help you maintain better running form.

Do not make it super complicated and think that you need to spend hours at the gym.

Keep it simple with 20-30 minutes sessions focusing on full body workouts with bodyweight, resistance bands/weights or a combination will do just fine. (Of course, we also won’t complain if you can squeeze in more without overdoing it.)

For the first 8 weeks, you’ll have two strength training days,  lower body and then upper body and core. As race day gets closer, the focus shifts to fine tuning your running.

In the final four weeks, you’ll switch to one strength session, with the second day focusing more on core and mobility to keep you feeling strong and ready to run your best.

Rest Days

Scheduled cutback weeks are intentional because, without that recovery, you are just piling on the stress and not providing time for your muscles, joints, and tendons to actually absorb the work and get stronger.

There is also 1 planned rest day each week, you can move it around but do not skip it.

As you go through training, listen to your body and if you’re feeling more tired than usual, take an extra rest day. It’s not worth it to push through just to check something off of your list.

Start to look forward to your rest days and not dread them. Remember that you can’t give it your all in a workout or even on race day if you’re constantly pushing on empty.

What if I Need to Switch the Days?

Everyone’s personal schedule is going to be different. This training plan will include 4 days of running.

The speed workout is scheduled at the beginning of each week to give enough time to recover before your weekend long run. You can move the workouts around so that it fits with your lifestyle.

But before you do that, there are a couple of things to remember:

  • Never skip the weekly rest day
  • You will have a planned cutback week every 4th week to help you recover
  • If you move the schedule around, keep 2-3 days between your hard workouts, including your long runs and lower body workouts.

Ready to get started?

👉Get the full free 12 week half marathon training plans here >>

We could tell you so much more about preparing for a half marathon.

Lucky for you, we’ve broken it down into several articles, so save this page and come back as you move through stages to get the details.

All right, time to get training!! Remember we’re here for more tips or for that custom coaching to hit your big goals.



Impact On Health And Recovery

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Antibiotics have revolutionized medicine, saving millions of lives by effectively treating bacterial infections. However, their widespread use comes with unintended consequences. One of the most significant of these is their impact on gut health. Many people find themselves struggling with stomach issues after antibiotics. These issues include bloating, diarrhea, and gut discomfort. The question is: can antibiotics kill good bacteria? The answer is yes, and the effects can be long-lasting.

While antibiotics are essential in fighting infections, they can also disrupt the delicate balance of intestinal bacteria. They can lead to gut microbiome health issues. People often report experiencing gut pain after antibiotics, digestive distress, or prolonged imbalances in their gut flora. The concern is growing, with many seeking ways to support gut healing after severe antibiotics and restore their microbiome.

This article discusses the impact of antibiotics on gut microbiome. It explains how they affect good and bad bacteria and offers science-backed insights into the consequences of frequent antibiotic use. We will also explore strategies to support gut healing and restore balance to your intestinal bacteria after antibiotics.

Understanding Gut Microbiome

The gut microbiome is a complex ecosystem consisting of trillions of bacteria, fungi, viruses, and other microorganisms living in the digestive tract. These microbes play a crucial role in maintaining digestive health, immune function, and even mental well-being.

A healthy gut microbiome helps digest food, absorb nutrients, and synthesize essential vitamins. It also forms a protective barrier against harmful pathogens and regulates inflammation in the body. Additionally, the gut communicates with the brain through the gut-brain axis, influencing mood, stress levels, and cognitive function.

However, the balance of gut bacteria is delicate. Factors like diet, stress, medications, and lifestyle choices can disrupt this balance. One of the biggest threats? Antibiotics. These medications, while effective at killing harmful bacteria, do not discriminate between good and bad bacteria. That leads to significant changes in gut flora.

Antibiotics: What Do They Mean?

Antibiotics are medications designed to eliminate bacterial infections. They work by either killing bacteria (bactericidal antibiotics) or preventing bacterial growth (bacteriostatic antibiotics). These drugs have been instrumental in treating life-threatening infections, preventing complications, and supporting surgical procedures.

The discovery of penicillin in 1928 by Alexander Fleming marked a turning point in medicine. Since then, antibiotics have become widely used for infections such as pneumonia, urinary tract infections (UTIs), sinus infections, and strep throat. However, between 2000 and 2015, global antibiotic use increased by 65%. It raised concerns about their overuse and potential consequences for gut microbiome health.

While antibiotics are vital in modern medicine, misuse and overuse have led to two significant problems:

  • Antibiotic Resistance: Bacteria evolve to resist antibiotics. That makes infections harder to treat.
  • Gut Microbiome Disruption: Antibiotics kill beneficial bacteria. It leads to gut dysbiosis, digestive distress, and weakened immunity.

How Do Antibiotics Work?

Antibiotics target bacterial infections in two primary ways:

  • Bactericidal Antibiotics: These directly kill bacteria by disrupting their cell walls or membranes. Examples include penicillins, cephalosporins, and fluoroquinolones.
  • Bacteriostatic Antibiotics: These inhibit bacterial growth. They prevent bacteria from multiplying. Examples include tetracyclines, macrolides, and sulfonamides.

While antibiotics are designed to fight infections, they do not differentiate between harmful bacteria and beneficial gut bacteria. As a result, they wipe out large portions of the gut microbiome, leading to:

  • Reduced microbial diversity
  • Disruptions in digestion and nutrient absorption
  • Increased susceptibility to infections and inflammation

Broad-spectrum vs. Narrow-spectrum Antibiotics

Broad-spectrum antibiotics (e.g., amoxicillin, ciprofloxacin) target a wide range of bacteria, including both gram-positive and gram-negative bacteria. Doctors often prescribe them when they are unsure of the specific bacterial cause of an infection. However, they cause more damage to gut bacteria. They lead to stomach problems after antibiotics and gut microbiome imbalances.

Narrow-spectrum antibiotics (e.g., penicillin, erythromycin) target specific types of bacteria. They are generally preferred when the infection source is known, as they cause less disruption to gut flora.

Despite these differences, there is a negative connection between antibiotics and gut flora. All of them have some impact on gut health, and repeated use can lead to long-term changes in gut microbiota composition.

Antibiotics and Gut Health: The Consequences

Antibiotics are powerful medications that target harmful bacteria, but their impact extends beyond infection control. They also affect gut bacteria, which can lead to gut dysbiosis. It is a condition where the gut microbiome becomes imbalanced. This disruption can cause digestive issues, weakened immunity, and long-term health consequences. While some individuals recover quickly, others experience lingering gut problems due to antibiotics.

Several antibiotics, particularly broad-spectrum antibiotics like amoxicillin, ciprofloxacin, and clindamycin, are known to cause significant damage to gut bacteria. They eliminate both harmful and beneficial bacteria. Hence, they reduce microbial diversity and affect digestion, metabolism, and immune function.

Let us explore the key gut health issues caused by antibiotic use and their underlying mechanisms.

1. Gut Dysbiosis and Loss of Microbial Diversity

Antibiotics do not differentiate between pathogenic bacteria and beneficial gut bacteria. As a result, they wipe out entire bacterial populations. That causes an imbalance between good and bad bacteria in the gut. It leads to gut dysbiosis, a condition where harmful bacteria or yeast overgrow. This condition leads to digestive distress and increased susceptibility to infections.

Broad-spectrum antibiotics like ciprofloxacin and clindamycin are particularly harmful. They drastically reduce beneficial gut bacteria, including Lactobacillus and Bifidobacterium, which play a crucial role in digestion and immune support.

Gut dysbiosis can lead to IBS, leaky gut syndrome, inflammatory bowel diseases (IBD), and metabolic disorders like obesity and diabetes.

2. Increased Risk of C. Difficile Infection

A common but severe side effect of antibiotic use is the overgrowth of Clostridium difficile (C. diff), a harmful bacterium that causes severe diarrhea and colon inflammation.

When beneficial bacteria are eliminated, opportunistic pathogens like C. diff thrive and release toxins that inflame the gut lining.

Which antibiotics cause it? Clindamycin, fluoroquinolones, and cephalosporins are the worst antibiotics for gut health in this regard.

Symptoms: Severe watery diarrhea, stomach cramps, nausea, fever, and dehydration.

3. Digestive Issues: Bloating, Gas, and Diarrhea

Many individuals experience stomach issues after antibiotics, including bloating, excessive gas, or diarrhea. It happens due to the disruption of gut flora, which affects digestion and fermentation of carbohydrates in the gut.

The lack of good bacteria causes poor digestion of fiber. That leads to fermentation in the intestines and gas buildup.

Which antibiotics cause it? Penicillins like amoxicillin and cephalosporins frequently cause digestive upset.

Long-term effects: Prolonged diarrhea can lead to nutrient deficiencies, dehydration, and weakened gut immunity.

4. Increased Inflammation and Leaky Gut Syndrome

A weakened gut microbiome affects the gut lining, making it more permeable. This condition, known as leaky gut syndrome, allows toxins, undigested food particles, and bacteria to enter the bloodstream. That triggers chronic inflammation and immune responses.

Some antibiotics cause gut barrier dysfunction. This dysfunction reduces the production of short-chain fatty acids (SCFAs) that help maintain the integrity of the gut lining.

Which antibiotics cause it? Fluoroquinolones and tetracyclines can lead to gut lining damage.

Long-term effects: Chronic inflammation, food sensitivities, autoimmune disorders, and metabolic diseases.

5. Increased Risk of Metabolic Disorders

Recent studies indicate that antibiotic use in early life may increase the risk of obesity, insulin resistance, and type 2 diabetes.

Disruption in gut bacteria affects nutrient metabolism. It leads to fat accumulation and hormonal imbalances.

Which antibiotics are linked? Broad-spectrum antibiotics used in infancy and childhood have a strong link with metabolic disturbances later in life.

Long-term risks: Weight gain, poor blood sugar control, and increased risk of diabetes.

These gut health consequences highlight why it is essential to use antibiotics only when necessary and take steps to support gut recovery post-treatment.

Antibiotic Use, Gut Microbiome Health, and Signs of Disruption

If you have recently taken antibiotics and gut health issues have started surfacing, your body might be signaling microbiome imbalance. Recognizing these signs early can help prevent long-term health problems.

Common Symptoms of Antibiotic-Induced Gut Disruption

1. Digestive Issues

  • Persistent diarrhea: Antibiotics, especially broad-spectrum ones like amoxicillin, can kill beneficial bacteria that help regulate bowel movements. It can lead to loose stools.
  • Bloating and excessive gas: A disrupted microbiome leads to improper digestion of food. It causes fermentation in the gut and gas buildup.
  • Cramping and stomach pain: Loss of beneficial bacteria affects digestion. It can lead to gut inflammation and discomfort.
  • Constipation: While diarrhea is common, some people experience constipation due to a lack of gut motility-supporting bacteria.

2. Weakened Immunity

  • Frequent colds and infections: Nearly 70% of the immune system resides in the gut. A weakened microbiome can reduce the body’s ability to fight off infections.
  • Higher risk of food allergies and sensitivities: Gut dysbiosis can lead to increased gut permeability (leaky gut). It allows undigested proteins to enter the bloodstream and trigger immune reactions.
  • Delayed wound healing: The gut plays a role in producing anti-inflammatory compounds that aid in tissue repair. When disrupted, it may slow down the healing process.

3. Mental Health Changes

  • Mood swings and increased anxiety: The gut produces about 90% of serotonin, the neurotransmitter responsible for regulating mood. Disruptions in gut bacteria can lead to lower serotonin levels and increased stress responses.
  • Brain fog and difficulty concentrating: Studies suggest that gut bacteria help regulate cognitive function. A lack of beneficial bacteria can result in poor focus, memory lapses, and mental fatigue.
  • Sleep disturbances: Gut bacteria influence melatonin production, which controls sleep-wake cycles. A damaged gut can contribute to insomnia and poor sleep quality.

4. Metabolic and Energy Problems

  • Unexplained weight gain or metabolic changes: Research indicates that gut bacteria regulate metabolism and fat storage. Antibiotic-induced gut dysbiosis can alter metabolism. It can lead to weight fluctuations and difficulty losing fat.
  • Persistent fatigue and low energy levels: Since gut bacteria help digest and absorb nutrients, their depletion can result in lower energy production, vitamin deficiencies, and prolonged fatigue.

If you are experiencing any of these symptoms after taking antibiotics, it is a strong indication that your gut microbiome needs support. Proactively restoring gut balance can prevent long-term damage and promote better digestion, immunity, and overall health.

How to Prevent the Negative Effects of Antibiotics on Gut Health

While antibiotics are sometimes necessary, you can mitigate their negative impact with proactive strategies.

1. Take Probiotics to Help Heal Gut

Probiotics are live beneficial bacteria that help repopulate the gut after antibiotic use. Certain strains like Lactobacillus and Bifidobacterium are known to reduce antibiotic-associated diarrhea and restore gut balance. It is essential to take probiotics at least 2-3 hours after antibiotics to prevent them from being destroyed. Another wise step to take is to include a B Complex multivitamin to your routine. You can take it before your meal or along with the antibiotic.

2. Include Prebiotic Foods in Your Diet

Prebiotics are indigestible fibers that feed beneficial bacteria. They stimulate the growth of gut-friendly microbes. That helps the microbiome recover faster. Foods like bananas, garlic, onions, asparagus, and oats promote good bacterial growth and strengthen gut health.

3. Avoid Sugar and Processed Foods

A high-sugar diet promotes the growth of harmful gut bacteria and yeast overgrowth, which worsens gut imbalances. Processed foods, preservatives, and artificial sweeteners can also disrupt gut bacteria and trigger inflammation in the intestines. Instead, focus on whole, fiber-rich foods that support gut repair. Eating very sugary foods also causes the sugar to remain in areas like your throat and mouth, thereby giving the bacteria a better substrate upon which to multiply.

4. Stay Hydrated and Prioritize Sleep

Water plays a key role in flushing out toxins and supporting digestion. Dehydration can worsen gut irritation and slow the recovery process. Quality sleep is also crucial because gut bacteria regulate melatonin and serotonin, which impact digestion and immunity. Aim for 7-9 hours of sleep per night.

5. Reduce Stress Levels

Chronic stress affects the gut by increasing inflammation and altering gut bacteria composition. Practicing stress management techniques like yoga, meditation, and deep breathing can help maintain gut health during antibiotic use.

What to Do After Finishing Antibiotics?

Once you complete an antibiotic course, your gut will still need time to recover. Continue eating probiotic and prebiotic-rich foods, stay hydrated, and focus on anti-inflammatory nutrition. Fermented foods like kimchi, kefir, and sauerkraut can help replenish lost gut bacteria. Supplements like L-glutamine and collagen peptides may also help repair the gut lining and reduce inflammation.

Following these strategies will help your gut microbiome recover faster after antibiotics.

When to Seek Professional Help

While mild gut issues resolve on their own, severe symptoms require medical attention. Contact a healthcare provider if you experience:

  • Diarrhea lasting more than five days.
  • Blood, pus, or mucus in stool.
  • Unexplained weight loss or fatigue.
  • Severe stomach cramps and nausea.

You should not ignore persistent gut health problems, as they may indicate a more serious underlying condition.

HealthifyMe Note

Antibiotics can be lifesaving, but they come with consequences for your gut health. Many people realize this only when they start experiencing bloating, fatigue, or random digestive issues long after their antibiotic course is over. While antibiotics are necessary in many situations, you should use them responsibly. Instead of self-medicating with broad-spectrum antibiotics for minor infections, it is crucial to consult a doctor and consider gut-friendly alternatives when possible.

The good news? Your gut has the ability to heal. By nourishing it with the right foods, lifestyle habits, and probiotics, you can restore balance and prevent long-term issues. A holistic approach, which combines nutrition, movement, and mindfulness, is the key to maintaining a healthy gut microbiome for life.

The Final Word

Your gut microbiome is at the center of digestion, immunity, metabolism, and mental health. While antibiotics are crucial in fighting bacterial infections, they can significantly disrupt gut health if not managed properly. Understanding how antibiotics impact gut bacteria and taking proactive measures can help prevent long-term digestive and immune system issues.

If you have recently taken antibiotics and are experiencing gut discomfort, bloating, or fatigue, it may be time to focus on gut recovery. Incorporating probiotics, prebiotic foods, and stress management techniques can significantly speed up healing.

For those looking to take a more structured approach to gut and overall health, HealthifyMe Smart offers AI-powered insights, personalized meal plans, and gut-friendly recommendations to help you track your nutrition, fitness, and microbiome health in real-time.

Frequently Asked Questions (FAQs)

Q: How long does it take for gut bacteria to recover after antibiotics?

A: Recovery time depends on factors like diet, lifestyle, and antibiotic type. In many cases, the gut microbiome can take several weeks to months to fully regain balance. Consuming probiotics, fiber-rich foods, and fermented foods can speed up the recovery process.

Q: Can probiotics help repair gut damage after antibiotics?

A: Yes, probiotics replenish beneficial gut bacteria and help restore balance after antibiotics. Strains like Lactobacillus Rhamnosus and Bifidobacterium lactis can help improve gut microbiome health post-antibiotic treatment.

Q: Are there specific antibiotics that are worse for gut health?

A: Broad-spectrum antibiotics like clindamycin, fluoroquinolones, and cephalosporins are particularly harmful to gut flora. They eliminate both bad and good bacteria, leading to long-term gut imbalances.

Q: Can I prevent gut damage while taking antibiotics?

A: Yes, taking probiotics, eating fiber-rich foods, staying hydrated, and reducing sugar intake can help minimize antibiotic damage. It is always better to take a holistic approach to ensure optimal health for your gut.

Q: What are the best foods for gut recovery after antibiotics?

A: Fermented foods like yogurt, kimchi, and kefir, as well as high-fiber vegetables and bone broth, can help rebuild gut bacteria and heal the intestinal lining. Consult a nutritionist for a customized plan.

Q: Does stress affect gut healing after antibiotics?

A: Yes, chronic stress negatively impacts gut bacteria. Practicing relaxation techniques, getting enough sleep, and managing stress can support gut healing.

Research Sources

1. Antibiotics and the Human Gut Microbiome: Dysbioses and Accumulation of Resistances

2. Effects of Antibiotics on Gut Microbiota

3. Effects of Antibiotics upon the Gut Microbiome: A Review of the Literature

4. The role of gut microbiota in immune homeostasis and autoimmunity

5. Antibiotics as Major Disruptors of Gut Microbiota

6. Antimicrobial resistance

7. Global increase and geographic convergence in antibiotic consumption between 2000 and 2015

8. Impact of antibiotics on the human microbiome and consequences for host health

9. Interventions to improve antibiotic prescribing practices for hospital inpatients

10. Cumulative Antibiotic Exposures Over Time and the Risk of Clostridium difficile Infection

11. Probiotics – Fact Sheet for Health Professionals

Medical-Debt Watchdog Gets Sidelined by the New Administration

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The federal Consumer Financial Protection Bureau has taken major steps to help people with medical debt in its nearly 14-year history. It issued rules barring medical debt from Americans’ credit reports and went after debt collectors who pressured customers to pay bills they didn’t owe. But in early February, the Trump administration moved to effectively shutter the agency. 

“An Arm and a Leg” host Dan Weissmann talks with credit counselor Lara Ceccarelli about how the CFPB has helped clients at the nonprofit where she works, and how she’s navigating the sudden change.

Consumer rights advocate Chi Chi Wu, an attorney at the National Consumer Law Center, describes the court battle she and her colleagues are mounting to slow down the agency’s dismantling, and where things could go from here. 

Dan Weissmann


@danweissmann

Host and producer of “An Arm and a Leg.” Previously, Dan was a staff reporter for Marketplace and Chicago’s WBEZ. His work also appears on All Things Considered, Marketplace, the BBC, 99 Percent Invisible, and Reveal, from the Center for Investigative Reporting.

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Transcript: Medical-Debt Watchdog Gets Sidelined by the New Administration

Note: “An Arm and a Leg” uses speech-recognition software to generate transcripts, which may contain errors. Please use the transcript as a tool but check the corresponding audio before quoting the podcast.

Transcript: A medical-debt watchdog gets sidelined by the new administration

Dan: Hey there– 

Lara Ceccarelli works for American Financial Solutions. That’s a non-profit credit counseling agency. 

Lara spends her days talking with people who have bills they can’t pay, debt collectors chasing them, including for medical bills.

On a recent Sunday night, Lara was winding down her day the way she usually does.

Lara: I tend to read the news before bed. I usually find that it gives me less anxiety, uh, when I have a clear picture of, you know, what’s happening in the world and I don’t feel like I’m in the dark. And yeah, that Sunday was an exception. 

Dan: That Sunday was February 9, and that evening big news had broken about the Consumer Financial Protection Bureau– C F P B, for short. 

A federal agency that’s basically a watchdog for consumer rights of all kinds. 

So, for years, whenever Lara’s talked to a client, and it sounds like a debt collector is violating their rights — which happens a lot– she has referred the client to the CFPB. And it has worked. 

Lara: They’ve created these streamlined processes where consumers can submit complaints and see enforcement action taken right away. 

Dan: But that Sunday night, February 9, news broke that an official President Donald Trump had put in charge of the CFPB was basically shutting the agency down. Effective immediately.

Agency staff had gotten a memo telling them to — stop working. 

Lara: I felt my stomach sink through the floor. And my poor husband is active duty in the military, so he was preparing for a very long day the next day on his Navy ship, and he took one look at me and knew something was badly wrong, 

Dan: What did your husband say?

Lara: He tried to tell me that it was all going to be okay. I think he was, uh, doing his best to be as supportive as he could. 

Dan: How late were you up that night?

Lara: Oh, I didn’t sleep. I think I got maybe one or two hours of sleep. I Lay down and I, uh, looked at my awful popcorn ceiling and tried to sleep and just could not shut my brain off. 

Dan: She was thinking about how important the CFPB has been– how many clients she’s referred to them.

I talked with Lara just over a week after that Sunday night. We’ll hear how she managed that first week, how she started shifting what she tells clients– what other resources she’s still referring them to. 

And we’ll hear about a court case that has slowed down the Trump administration’s efforts to completely dismantle the CFPB. And where things COULD go from here.

But first, we should talk about why the CFPB has been such a big deal, especially for people with medical debts. 

This is An Arm and a Leg, a show about why health care costs so freaking much, and what we can maybe do about it. I’m Dan Weissmann. I’m a reporter, and I like a challenge. So the job we’ve chosen on this show is to take one of the most enraging, terrifying, depressing parts of American life–and bring you a show that’s entertaining, empowering and useful.

We’re gonna hear about what the CFPB has done about medical debts from somebody who’s been working on this issue since the beginning. 

Chi Chi Wu: My name is Chi Chi Wu. I’m a senior attorney at the National Consumer Law Center.

Dan: Actually, she’s been at this since before the beginning. Chi Chi Wu joined the National Consumer Law Center in 2001. 

The Consumer Financial Protection Bureau started out a half dozen years later, in 2007– as an idea. A proposal from a law professor named Elizabeth Warren. She thought financial institutions needed a watchdog– or as she called it, “a cop on the beat.”

In 2008, financial institutions crashed the economy. Barack Obama became president. In 2010 Congress passed a law to put some new restrictions on financial institutions– the “Dodd Frank Wall Street Reform and Consumer Protection Act”– which mandated the CFPB’s creation. 

Chi Chi Wu says it didn’t take long for medical debts to land in the agency’s cross-hairs..

Chi Chi Wu: In 2014, the Consumer Financial Protection Bureau did a study that found, if you look at the debt collection items on credit reports… 

Dan: In other words,if you ask: When people get put in collections, what are the bills actually for?

Chi Chi Wu: …over half of them are for medical debt. Half. It was a huge number.

Dan: In other words, a ton of people had lousy credit scores, not because they’d taken a cruise they couldn’t pay for. But because they’d gotten sick. 

Chi Chi Wu: It was a huge problem. People would try to be buying a house or a car trying to get a credit card and they’d have to pay more or even get turned down .

Dan: And now it was on the record, thanks to the CFPB. 

The next year a bunch of state attorneys general reached a “voluntary agreement” with the big three credit bureaus — Equifax, Experian, TransUnion. The big three agreed that, they’d wait 180 days — six months — before putting a medical debt on somebody’s credit report. 

Chi Chi Wu: So the idea was the consumer would have six months to straighten out the debt with insurance, figure out what they actually owed, maybe dispute it if they didn’t think they owed it. 

Dan: Meanwhile, the CFPB was working on another problem.

Chi Chi Wu: Sometimes people would have items on their credit reports, especially for small dollar amounts that they never knew about until they went to buy a car or refinance their house. 

Dan: This was called “parking,” and Chi Chi Wu says it was especially common with medical debts.

Chi Chi Wu: A debt collector would get a medical debt referred from a healthcare provider and they wouldn’t do anything with it.

They wouldn’t send a single letter. They wouldn’t make a single phone call. All they would do is report that debt to the credit bureaus and wait… would just wait until the consumer had to use their credit score for something, you know, refinance their mortgage, buy a car…

Dan: Rent an apartment. Apply for a job… 

Chi Chi Wu: Yes, yes, all of those. And then, their credit would get pulled, this medical debt would show up. And they’d be left scrambling because they would have to clear that debt from their credit report before they could get that mortgage or car loan or job or apartment, and even if they were like, ‘I paid that, or insurance should have paid that,’ they didn’t have time to deal with it. Because if you’re in the middle of this big important transaction, you don’t have time to wait 30 days for a credit reporting dispute to be resolved. And often it takes longer.

Dan: So, people paid up. They didn’t have a choice. 

Chi Chi Wu:  And the reason debt collectors do that is because it’s cheap. It’s cheap to do credit reporting. It’s expensive to send a letter because it costs you, what is the price of a stamp right now?

Dan: 73 cents! Plus whatever it costs you to print it out and stuff. A guy who used to be a debt collector once told me sending a bill costs two bucks. 

Chi Chi Wu says the CFPB started working on a rule banning “parking” during the second Obama administration. And finalized the rule in 2020, under Donald Trump. It takes a while.

When Joe Biden became President, he appointed a CFPB director who put extra focus on medical debts. The credit bureaus got the idea that they might be subject to some new rules on that topic, and volunteered to make some changes of their own. 

In May 2022 they announced: Instead of waiting just six months to put medical bills on credit reports, they were gonna wait a full year. 

Chi Chi Wu: Because six months sometimes is not enough to deal with an insurance dispute, right? I mean, sometimes it takes a lot longer. So they extended that to a year and then they agreed not to report medical debts under 500.

Dan: And that’s when I first talked with Lara Cecarelli for this show. 

I was trying to figure out: Was it really a big deal? The debts would still be on the books — collectors could still bug people about them. And tons of debts would stay on credit reports. 

Lara told me: YEP. That’s gonna be a big deal. 

When we talked this month, she told me she could see the impact of the CFPB in her work day to day.

Lara: We’ve seen a huge decrease in the number of complaints from consumers, or difficulty that consumers are having with medical debt. It’s still something that we see. But you know, I used to have at least one conversation about medical debt a day, usually more, and that’s not the case. You know, I’m having a couple of conversations per week, maybe, about medical debt. So we’ve seen the impact.

Dan: And she could see more on the horizon: 

In January, before the inauguration, the CFPB actually issued new rules about medical debt. Like we said, credit bureaus had already promised to remove everything below five hundred dollars. 

Now, under the new rules, all medical debts would come off. And lenders couldn’t look at medical debts when they made lending decisions. 

The CFPB had planned to start enforcing those rules in March.

Now– on that Sunday evening in February– Lara was seeing news: The whole agency was shutting down. Over the next few days, news outlets reported more than a hundred and fifty immediate layoffs — and the cancellation of more than $100 million in contracts. And rumors of much deeper cuts to come.   

Lara started doing this job during the first Tump administration. She says, this sweeping change is not just a swing of the pendulum back to how things were then.    

Lara: No, this is new territory. They were still robust, they were still responsive to client complaints. The enforcement and the protection was still there,

Dan: For right now, it’s gone. Coming up: What the first CFPB-free week was like for Lara and her colleagues. What she’s telling clients now. And what Chi Chi Wu and her colleagues are doing. 

An Arm and a Leg is a co-production of Public Road Productions and KFF Health News — that’s a nonprofit newsroom covering health issues in America. KFF’s reporters do amazing work. We’re honored to work with them. 

Lara Ceccarelli says she’s had to revise what she’s used to telling clients. Because referring people to the CFPB was a pretty regular part of herday to day works.

Lara: It makes a difference feeling like you’ve got a powerhouse at your back. You say, you know, the CFPB is incredibly solid, they will help support you. You know, all you have to do is reach out. They’re communicative, and they are robust, and I can’t say that anymore. 

Dan: There’s still a website. There’s still a phone number. 

Lara: But you’re not getting a person right now. You’re getting voicemails. So at this point, we’re still advising clients that the CFPB is, you know, an important agency But we’re also informing them that right now the CFPB is basically going dark,

Dan: So, she’s telling people: Hey, it’s worth calling the CFPB, just in case somebody picks up. But meanwhile here are some other places to call. 

Lara: I had a client who had been threatened by a debt collector, and the debt that they’re collecting on is actually outside of the statute of limitations. It’s not collectible anymore. But they’re being harassed basically, you know, calling them at all hours of the day and night and advising them that, you know, they’re still subject to legal action, none of which is true.

Dan: Which means, Lara tells me, that collector is breaking a law called the Fair Debt Collection Practices Act. 

Lara: And normally I would have sent that client in the direction of the CFPB. 

Dan: Normally, you file a complaint with the CFPB, the company responds to you within 15 days, according to the agency’s website.

Lara says companies pay attention– because the CFPB has a big stick. In 2023, the agency shut down one medical-debt collection company for violating this very law.

That version of normal is gone for now. But Lara happens to know, the Federal Trade Commission — which is still up and running– also has authority to enforce that law. They’re not specialists, but they’ve got someone to answer the phones. So she encouraged her client to try them. 

Other folks, she’s referring to their state attorney general’s office. In a lot of states, consumer-protection is a big part of the state AG’s job. Some state’s have independent consumer protection bureaus. 

Lara and her colleagues respect the work they do. 

But it’s not the same as having a powerful, national agency that enforces federal law.

Lara: You know, it wasn’t something where somebody in Ohio has a different set of rules from somebody in California as far as where you go and who you contacted. Centralized enforcement and made it really easy for everybody to know where to go to get help with their particular issue. All these other different places, can sort of take up a piece of the enforcement action , but none of them have that same robust power that the CFPB had, or the direct focus specifically on financial institutions and and their interactions with consumers directly.

Dan: Lara and her colleagues are still there. She says their funding comes from private organizations, not the feds. 

Lara: We’re not worried about the lights going out here yet

We all tried to lift each other up and, you know, talk about the other resources that we have available, all of which are valuable. and we have to, you know, maintain some degree of equilibrium, when you’re speaking to clients that, you know, one of you could have a breakdown at a time, right?

And that’s never our turn. So, um, you know, you have to maintain some degree of optimism and positivity, because if you’re not optimistic and positive, for their outcomes. How can they possibly think there’s hope for the future? 

Dan: Lara says she’s doing her best at work– and working on keeping her balance.  

Lara:  I’ve got a beautiful little paint mare that I ride um, and I get to go out and play with her whenever the, uh, news gets too bleak. Normally, she gets, uh, one or two days without, you know, having to put up with me, but right now the need is dire.

Dan: Meanwhile, Chi Chi Wu is fighting. On two fronts. 

I mentioned earlier: Biden’s CFPB took a big parting shot in early January. The agency finalized a rule banning medical debts from credit reports.

That rule got hit immediately with lawsuits from ACA International — that’s the industry association for debt collectors — and the credit bureaus.

Chi Chi Wu and her colleagues at the National Consumer Law Center figured: The Trump Administration might not defend those lawsuits. 

So they started preparing motions to intervene: basically asking the court’s permission to take over the defense. On the Sunday evening when Lara Ceccarelli read about the CFPB shutdown on the news, Chi Chi Wu was not watching the news.

Chi Chi Wu: I had been working like a mad woman that weekend 

Dan: Drafting documents for that motion to intervene.

Chi Chi Wu: So I was kind of busy all weekend, writing, not watching the Super Bowl

Dan: She got word from colleagues that Trump’s people had shut down the CFPB, and she was like, “OK. That going into this document I’m writing..”

Chi Chi Wu: …Because that was more support saying, well, the, this new CFPB is not going to defend this rule and so you should let us defend the rule.

Dan: Let us — the NCLC — defend the rule in court. 

So OK, that was material for her fight on one front. But of course it opens up another front, another legal battle. 

In this one, NCLC is actually a plaintiff — along with a union representing CFPB employees, and a couple other non profits. On February 13– four days after the CFPB went dark — they asked a federal judge, basically to stop the CFPB shutdown. 

The next day, the judge issued a temporary order, telling the CFPB to hold off on three things:

One. No more mass firings.

Two: Don’t destroy data — or take data down from public websites.

And three: Don’t return money to congress.

That order lasts just over two weeks, then there’s a hearing scheduled. That’s happening a few days after we publish this episode, and we’ll be watching.  . 

The other lawsuit, about the CFPB’s rule on medical debt– it’s on a slower timetable. 

Meanwhile, Chi Chi Wu says there are other fronts to fight on, and not just for her.

Chi Chi Wu: This is where states can step in and protect the consumers in their state. Nine states have already banned medical debt from credit reports. New York, Colorado, California, Rhode Island, even Virginia — a purple state. And so, if your listeners are wondering what can they do —  I mean, you know, obviously contact their members of Congress to support the CFPB — but also, you know, if they are in a state that doesn’t have one of these laws, they can try to get their state legislatures to pass a law to protect them from medical debts on credit reports.

Dan: We are gonna do our best to stay on top of this story.A few days after we publish this episode, there’ll be that  hearing in federal court on the lawsuit opposing the CFPB’s shutdown.  

I’ll post updates on the social networking site BlueSky — it’s kind of a Twitter substitute, and you can find me there at danweissmann (spelled with two esses and two enns)

Next week’s First Aid Kit newsletter will include a roundup of what we know, and what resources are available. If you’re not signed up for First Aid Kit yet, just head to arm and a leg show, dot com, slash, first aid kit.

And we’ll be back in a few weeks, with an episode about one listener’s fight — successful fight — against a six thousand dollar charge. 

Megan: I didn’t need to be an expert on this. I just needed to have access to the tools and the podcast would remind me of them. So I was like, okay, I’m so confident that I do not owe this  and so that would get me, like, really amped up and angry about it.

Till then, take care of yourself.

This episode of An Arm and a Leg was produced by me, Dan Weissmann, with

help from Emily Pisacreta and Claire Davenport — and edited by Afi Yellow-Duke. 

Ellen Weiss is our series editor.

Adam Raymonda is our audio wizard. 

Our music is by Dave Weiner and Blue Dot Sessions. 

Bea Bosco is our consulting director of operations.

Lynne Johnson is our operations manager.

An Arm and a Leg is produced in partnership with KFF Health News. That’s a national newsroom producing in-depth journalism about health issues in America — and a core program at KFF:  an independent source of health policy research, polling, and journalism.

Zach Dyer is senior audio producer at KFF Health News. He’s editorial liaison to this show.

And thanks to the Institute for Nonprofit News for serving as our fiscal sponsor.

They allow us to accept tax-exempt donations. You can learn more about INN at

INN.org.

Finally, thank you to everybody who supports this show financially.

You can join in any time at: https://armandalegshow.com/support/

Thanks! And thanks for listening.

“An Arm and a Leg” is a co-production of KFF Health News and Public Road Productions.

To keep in touch with “An Arm and a Leg,” subscribe to its newsletters. You can also follow the show on Facebook and the social platform X. And if you’ve got stories to tell about the health care system, the producers would love to hear from you.

To hear all KFF Health News podcasts, click here.

And subscribe to “An Arm and a Leg” on Spotify, Apple Podcasts, Pocket Casts, or wherever you listen to podcasts.



Carl Lewis says he sacrificed serious relationships for a successful career

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Are relationships detrimental to athletic success? In a new documentary, I’m Carl Lewis, viewers hear a surprising revelation from one of the greatest track and field athletes in history. According to People, American former sprinter and long jumper Carl Lewis, now 63, said while he was focusing on his career, he avoided getting into serious, long-term relationships. “I thought that it would hurt my career,” he says in the film, which is set for release on Wednesday.

“I’ve never really had a private adult life, and I haven’t really had an in-depth, long-term relationship to this day,” Lewis says. “I’m sure I’ve met 50 people that were incredible in my lifetime. But because of that, I had to shun them. And I know that on the outside, it can be kind of sad, and I can understand that, but that’s just the way it is.”

“Track and field dominated every aspect of my life, and everything else was secondary,” he adds.

The revelation comes after years of questions regarding his sexuality, which negatively impacted his brand deals and endorsements.

The film, which premiered on March 7 and 9 in Texas, is produced by NBA star Lebron James‘s athlete empowerment brand Uninterrupted and Noah Media Group and directed by Julie Anderson and Chris Hay.

Lewis went on to establish himself as one of the biggest legends of athletics of all time, winning nine Olympic gold medals, one silver and 10 world championship medals. At the 1984 Los Angeles Games alone, in his Olympic debut, Lewis won gold in the 100m, the 200m, the long jump and the 4 x 100m relay.

Lewis, the head of the University of Houston track and field team, is now married to his wife, Maria, with whom he shares a son, Bakim.



Cucumber and Onion Salad | Diethood

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This fresh and crunchy cucumber and onion salad is tossed with a sweet-tangy honey vinaigrette with chopped dill and sesame seeds. It’s the perfect summer side dish!

Cucumber season means loads of delicious, crunchy salads, from this version with onions to my creamy cucumber salad with radishes and more favorite cucumber salad recipes.

Cucumber and onion salad in a large salad bowl with two wooden salad tongs.Cucumber and onion salad in a large salad bowl with two wooden salad tongs.

 

Have you ever had those spring days when the clouds part and the temperatures rise just enough that, for a minute, you have hope that summer is coming? I’m officially manifesting warmer weather, starting with this crunchy, refreshing cucumber and onion salad! This is one of the easiest salads ever and the flavors are perfect for summer meals. It has fresh cucumber slices tossed with crisp red onions in a tangy dressing with honey and vinegar, and some fresh dill for good measure.

What Makes This Cucumber and Onion Salad So Good

  • Cool and crunchy. I love a simple, refreshing salad recipe like my tomato and cucumber salad, especially when the weather warms up. This one hits the mark with crisp, juicy cucumbers and fresh onions in a sweet-tangy dressing.
  • Quick. There’s only about 10 minutes of prep involved, and the rest is (literally) out of your hands. This is the type of salad that you can make fairly last-minute, or you can make it ahead. It tastes amazing either way.
  • Customizable. Like most salad recipes, this cucumber and onion salad is easy to customize. Use your favorite salad dressing, add more veggies, give it crunch with nuts and seeds, or get creative with more add-ins. 
Cucumber and onion salad ingredients with text labels overlaying each ingredient.Cucumber and onion salad ingredients with text labels overlaying each ingredient.

Salad Ingredients

Freshness is the name of the game here. You don’t need much, but the quality of the ingredients counts! These are some notes, but please scroll to the printable recipe card for the full details along with a step-by-step overview with photos afterward.

  • Cucumbers – Crisp is key! Choose crisp cucumbers by giving them a gentle squeeze and picking the firm ones. I always use English cucumbers.
  • Onion – I recommend red onion or sweet onion when you’re slicing onion raw for salads, salsas, etc. The flavor is milder and not as overpowering as other varieties, like yellow onion.
  • White Wine Vinegar – Or apple cider vinegar. 
  • Honey – You could also sweeten the dressing with maple syrup or granulated sugar.
  • Fresh Dill – Chopped, for garnish. You can also use dried dill, though you’ll need less (about ⅓ the amount of fresh).
  • Sesame Seeds – Also for garnish. Sesame seeds add a nice crunch (like they do in my sesame cucumber salad) but you can skip them if you prefer.

Do I Have to Peel the Cucumbers?

This is entirely a personal choice. If the cucumbers aren’t organic, I prefer to peel them. It’s fine to leave the cucumbers unpeeled if you’re in a hurry or if you prefer them with the skins on, just give them a good wash and scrub with cold water in this case.

Tips and Variations

  • Salt the cucumbers. Season the cucumbers with salt right after you slice them, and give them time to drain. This way they’ll stay crunchy. It’s fine to skip this step if you’re in a hurry and serving this salad right away (the excess moisture won’t be an issue in this case).
  • Serve chilled. This salad tastes the best when it’s chilled, so make sure to budget at least 15 minutes and up to 30 minutes in the fridge before serving.
  • Different herbs. In place of dill, try fresh chopped basil, thyme, or oregano. Fresh lemon zest would also go great with this recipe.
  • Make it creamy. Add plain Greek yogurt or mayonnaise to the dressing for a creamy cucumber salad with onions.
  • Asian-style. Borrow the soy dressing from my Asian cucumber salad or add sriracha to the dressing for a different flavor profile.
  • Add cheese. This cucumber salad would be delicious with crumbled feta, goat cheese, or cotija cheese mixed in.
Overhead view of cucumber and onion salad in a large scalloped salad bowl with two wooden salad tongs.Overhead view of cucumber and onion salad in a large scalloped salad bowl with two wooden salad tongs.

Change Up the Dressing

I love the simplicity of the honey and vinegar dressing in this recipe. If you’d like to change it up, try some of the ideas below, or dress this salad with any of my favorite homemade salad dressings.

Scooping cucumber and onion salad from a bowl.Scooping cucumber and onion salad from a bowl.

Make Ahead and Storage

This cucumber and onion salad tastes best when it’s prepared at least 30 minutes ahead, and you can prepare it up to 1 day in advance and keep it airtight in the fridge. After that, the cucumbers start to lose their crunch, so I recommend enjoying it within 2 days, max.

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  • Prepare the cucumber. Using a mandolin slicer or a knife, slice the cucumbers into ¼-inch thick slices. Season the cucumber slices immediately with a large pinch of salt – a good starting point is 1/2 teaspoon of kosher salt per pound of cucumbers. Then place them in a colander to drain for 20-30 minutes. Once they are drained, pat them dry.

  • Add the onions. Thinly slice your red onions. Combine the onions and cucumbers in a bowl.

  • Make the dressing. In a separate bowl, whisk the white wine vinegar with honey, salt, and pepper.

  • Assemble the salad. Pour the dressing over the salad and toss to combine. Taste for salt and pepper and adjust accordingly. Cover and refrigerate the salad for at least 15 minutes before serving.

  • Serve. Garnish your cucumber salad with some dill and/or sesame seeds. Toss it gently once more and serve.

  • Instead of the dressing, you can add plain or Greek yogurt and some Sriracha for a different twist to the salad.
  • Sesame seeds are a nice addition because they give extra crunch.
  • Always choose crisp cucumbers. You can check by gently squeezing them. The firm ones will give you resistance. I always go with English cucumbers.
  • Season your cucumbers as soon as you slice them. This extra step allows them to release some of their water and keeps them crunchy.

Serving: 1cup | Calories: 47kcal | Carbohydrates: 11g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Sodium: 5mg | Potassium: 249mg | Fiber: 1g | Sugar: 7g | Vitamin A: 158IU | Vitamin C: 5mg | Calcium: 28mg | Iron: 1mg

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

How to Make a Cucumber and Onion Salad

I love that I can whip together this quick cucumber salad for an easy side dish for dinner, and save the leftovers for lunch the next day! Here’s how to put it together in a few simple steps:

  • Prepare the cucumber. First, peel and then slice the cucumbers into ¼” slices. Toss the slices with salt and place them into a colander to drain for 20-30 minutes. Afterward, pat the cucumber dry.
  • Slice the onions. Meanwhile, slice the red onion up nice and thin.
  • Assemble the salad. Combine the cucumbers and onions in a large salad bowl. Then, whisk the vinegar and honey with salt and pepper for the dressing. Pour the dressing over the salad and toss.
  • Chill and serve. Place the salad into the fridge for 15 minutes. When you’re ready to serve, sprinkle over a garnish of dill and sesame seeds, and enjoy.
Tossing cucumber and onion salad in a glass mixing bowl.Tossing cucumber and onion salad in a glass mixing bowl.

More Easy Summer Salad Recipes

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Orange Pecan Cookies – Sharon Palmer, The Plant Powered Dietitian

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These pretty little, dainty vegan pecan cookies can be made with only a few ingredients. In fact, you probably have most of them in your pantry right now: flour, salt, powdered sugar, pecans, coconut, and vanilla—combined with vegan margarine and a bit of fresh orange zest. Just roll them up, bake them, then dust them with powdered sugar. Then watch these tender cookies disappear. I love to make these Orange Pecan Cookies for special holiday treats, and I bake them when my citrus trees are in harvest. Filled with bright citrus flavors, these orange cookies are delicious served with tea and coffee breaks, packed away in lunch boxes, and enjoyed for dessert along with a scoop or sorbet. Yum! Bake up a batch and freeze them for when life calls for a sweet treat on demand!

 


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Orange Pecan Cookies


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.8 from 9 reviews


  • Author:
    The Plant-Powered Dietitian


  • Total Time:
    30 minutes + 1 hour for chilling dough


  • Yield:
    18 cookies 1x


  • Diet:
    Vegan

Description

These pretty little, dainty vegan Orange Pecan Cookies can be made with only a few ingredients you probably have in your pantry right now! Just roll them up, bake them, dust them with powdered sugar—and then watch them disappear.



Instructions

  1. In a medium mixing bowl, combine flour, salt, powdered sugar, ground pecans, coconut, and orange zest with a wooden spoon.
  2. Cut in vegan margarine with a fork or pastry blender until crumbly. Add vanilla and just enough orange juice (add one teaspoon at a time) to make a very stiff dough that holds together but is not sticky, using a fork, pastry blender, or your hands.
  3. For best results, chill dough for 30-60 minutes until firm.
  4. Preheat oven to 350 F.
  5. Roll cookie dough into small balls (about 1 ½ inches in diameter) with hands. Place on a baking sheet about 2 inches apart from each other.
  6. Bake for about 12-15 minutes, until cookies start to turn golden around edges.
  7. Remove from oven, cool slightly.
  8. Place ¼ cup powdered sugar in a small dish, and roll cookies in powdered sugar while warm.
  9. Serve immediately.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Dessert
  • Cuisine: American

Nutrition

  • Serving Size: 1 cookies
  • Calories: 101
  • Sugar: 4 g
  • Sodium: 57 mg
  • Fat: 7 g
  • Saturated Fat: 2 g
  • Carbohydrates: 10 g
  • Fiber: 0 g
  • Protein: 1 g

10 Favorite Vegan Cookies

For more delicious vegan cookies, check out some of my favorite recipes.

Chunky Vegan Peanut Butter Chocolate Chip Cookies
Vegan White Chocolate Macadamia Nut Cookies
Vegan Orange Marmalade Cookies
Dark Chocolate Chip Cookies with Dates and Walnuts
Cranberry Orange Shortbread Cookies
Soft Vegan Pumpkin Chocolate Chip Cookies with Pumpkin Seeds
Vegan German Chocolate Cookies
Classic Vegan Sugar Cookies
Vegan Lemon Shortbread Cookies with Basil
Vegan Pine Nut Oat Cookies

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Do Probiotics Make You Poop? Exploring Gut Health Benefits

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Probiotics have become a buzzword in relation to gut health. They are often marketed as a solution to digestive issues and overall well-being. But one question keeps popping up—do probiotics make you poop? If you have ever started taking probiotics and noticed changes in your bowel movements, you are not alone. Many people wonder if probiotics can relieve constipation or, on the flip side, cause diarrhea. Others report bloating and gas, leading them to question whether probiotics are helping or hurting their gut.

The truth is that probiotics affect everyone differently, depending on the strain, dosage, and individual gut microbiome. Some people experience smoother, more regular bowel movements, while others may feel temporary digestive discomfort as their gut adjusts. The key lies in understanding how probiotics work and their impact on digestion.

This article clears the air on probiotics and their effects on bowel movements. We will break down the science, explain the relationship between probiotics and gut health, and help you determine whether probiotics are right for you.

What are Probiotics?

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits, primarily by supporting gut microbiome balance. They are found naturally in fermented foods like yogurt, kimchi, kefir, sauerkraut, and miso, as well as in dietary supplements.

Your gut is home to trillions of bacteria, both good and bad. A balanced microbiome ensures proper digestion, nutrient absorption, and immune function. However, factors like stress, poor diet, antibiotic use, and illness can disrupt this balance. It can lead to digestive issues, weakened immunity, and inflammation.

Probiotics work by introducing beneficial bacteria to the gut, helping restore balance. Different strains have different effects—some aid digestion, while others strengthen immunity or combat harmful bacteria.

What Do Probiotics Do?

Probiotics function as gut allies, which support various digestive and immune processes. Their primary role is to maintain microbial balance by ensuring that beneficial bacteria outnumber harmful ones. Here is how they work:

  • They Compete with Harmful Bacteria: Probiotics help prevent harmful bacteria from overgrowing by competing for space and nutrients. It can help reduce the risk of infections and digestive issues.
  • They Strengthen the Gut Barrier: The gut lining acts as a protective barrier against toxins and harmful microbes. Probiotics reinforce this barrier, thereby reducing the risk of leaky gut syndrome.
  • They Aid in Digestion: Certain probiotic strains help break down food and absorb nutrients. It ensures that your body gets the most out of your diet.
  • They Influence Bowel Movements: By improving gut motility, probiotics can help relieve constipation and regulate stool consistency. However, some people may initially experience loose stools or gas as their gut microbiome adjusts.

The effects of probiotics depend on the strain, dosage, and individual gut composition. Not all probiotics serve the same function, which is why choosing the right type is crucial.

Health Benefits of Probiotics

Probiotics contribute significantly to digestive health, immune function, and metabolic regulation. That makes them an essential part of maintaining a balanced gut microbiome. Their benefits extend beyond digestion, as they impact brain function, inflammation levels, and nutrient absorption. However, their effects are mainly dependent on the specific strains used, individual gut composition, and overall health status.

1. Improving Digestive Health

One of the primary benefits of probiotics is their ability to support digestion. The gut microbiome plays a crucial role in breaking down complex carbohydrates, fiber, and certain proteins that the human body cannot digest on its own. 

Beneficial bacteria, such as Lactobacillus and Bifidobacterium species, ferment these substances. They produce short-chain fatty acids (SCFAs) that help maintain gut health. These SCFAs strengthen the intestinal lining and promote a balanced gut environment. Additionally, probiotics compete with harmful bacteria for nutrients and space. As a result, they help prevent overgrowth that can lead to diarrhea, bloating, or constipation.

2. Relieving Constipation and Regulating Bowel Movements

Probiotics can enhance bowel movement regularity by modulating gut motility. Strains like Bifidobacterium lactis and Lactobacillus casei help increase stool frequency, improve stool consistency, and reduce bloating in individuals with constipation. They achieve this by stimulating peristalsis, which is the rhythmic contractions of the intestines that push waste through the digestive tract. 

Probiotics also help increase water content in the stool, making it easier to pass. However, individual responses vary, and some probiotics may slow gut transit time in some instances.

3. Reducing Diarrhea and Restoring Gut Balance

While probiotics can aid digestion, they can also counteract antibiotic-induced diarrhea (AAD) and infections. Broad-spectrum antibiotics, while effective in eliminating harmful bacteria, also disrupt the gut microbiome by wiping out beneficial bacteria. This imbalance can lead to an overgrowth of opportunistic pathogens like Clostridium difficile. It is a bacterium associated with severe diarrhea and inflammation. 

Probiotics such as Saccharomyces boulardii and Lactobacillus rhamnosus GG have been extensively studied for their role in restoring gut flora. It reduces inflammation and prevents harmful bacterial overgrowth.

4. Strengthening the Immune System

Approximately 70% of the immune system resides in the gut. That makes the microbiome a key player in immune function. Beneficial bacteria communicate with immune cells to help differentiate between harmful invaders and beneficial microbes. 

Some probiotics enhance the production of immunoglobulin A (IgA) and regulatory T-cells, both of which help regulate immune responses. Additionally, they reduce systemic inflammation by lowering the levels of pro-inflammatory cytokines. A well-balanced microbiome ensures a stronger immune defense against infections, allergies, and autoimmune disorders.

5. Supporting Mental Health and the Gut-Brain Axis

The gut-brain axis is a complex communication network linking the gut and brain. Probiotics influence mental health by producing neurotransmitters like serotonin and dopamine, which play a role in mood regulation. 

Studies show that Lactobacillus helveticus and Bifidobacterium longum can help reduce symptoms of anxiety, depression, and stress by modulating gut bacteria composition. Additionally, probiotics help regulate cortisol levels, the hormone responsible for stress responses, further improving cognitive function and emotional well-being.

Potential Side Effects of Probiotics

While probiotics are generally well-tolerated, some individuals may experience temporary side effects as their gut microbiome adjusts. These effects are often mild and subside within a few days. However, in some cases, probiotics may not be suitable for individuals with weakened immune systems or preexisting health conditions.

1. Temporary Bloating and Gas Formation

When probiotics colonize the gut, they produce gases like hydrogen, methane, and carbon dioxide as byproducts of fermentation. It can lead to increased bloating, flatulence, and mild abdominal discomfort in the initial stages of probiotic use. 

The effects are particularly common when taking strains like Lactobacillus acidophilus or Bifidobacterium breve, which break down fiber and generate gas. Over time, the gut microbiome adapts, and symptoms typically resolve.

2. Increased Gut Motility Leading to Loose Stools

Some probiotics increase gut motility by stimulating the release of short-chain fatty acids (SCFAs). It can lead to temporary diarrhea as the gut adjusts. The effect is most commonly observed in individuals with preexisting digestive sensitivity or irritable bowel syndrome (IBS). If loose stools persist, reducing probiotic intake or switching strains may help restore balance.

3. Risk of Infections in Immunocompromised Individuals

For most people, probiotics are safe. However, those with weakened immune systems, severe illnesses, or recent surgeries should exercise caution. Certain probiotic strains, particularly fungal-based probiotics, may pose a risk of infection in individuals undergoing chemotherapy, those with autoimmune conditions, or patients using immunosuppressant drugs. In these cases, it is advisable to consult a healthcare provider before starting probiotics.

4. Probiotic-Induced Constipation

Although probiotics generally aid digestion, some strains may slow down gut transit time. That leads to temporary constipation. It occurs when specific bacterial strains, such as Lactobacillus reuteri, increase water absorption in the intestines. That makes stools firmer. Staying hydrated and consuming fiber-rich prebiotic foods can help mitigate this effect.

5. Histamine Release and Allergic Reactions

Certain probiotic strains, such as Lactobacillus casei and Lactobacillus bulgaricus, can stimulate histamine production. That can trigger allergic reactions, skin rashes, or headaches in sensitive individuals. Those with histamine intolerance should opt for strains that do not contribute to histamine buildup, such as Bifidobacterium infantis.

Probiotics and Gut Health: Understanding the Impact

Probiotics interact with the gut microbiome in complex ways, influencing digestion, bowel habits, and overall gut health. Their impact varies based on strain selection, dosage, and individual microbiome composition.

1. Do Probiotics Help with Constipation?

Probiotics can help regulate bowel movements by stimulating gut motility and increasing stool hydration. Certain strains produce enzymes that aid in fiber digestion. It results in softer stools and improved frequency. They also promote peristalsis, the wave-like contractions that push food through the digestive tract. That ensures smoother bowel movements.

Additionally, probiotics influence gut hormone production, particularly motilin and serotonin. Both these stimulate colonic activity. However, the effects depend on individual gut composition. Some people may notice improvements within a few days, while others may require several weeks for noticeable changes.

2. Can Probiotics Cause Diarrhea?

While probiotics generally improve gut health, some individuals may experience temporary diarrhea as their microbiome adjusts. Some strains produce short-chain fatty acids, which can speed up stool passage. That leads to loose stools. Additionally, probiotics help eliminate pathogenic bacteria, a process that may initially cause mild digestive distress.

The frequency of diarrhea varies based on dosage and gut sensitivity. Starting with a low dose and gradually increasing intake can help minimize symptoms. If diarrhea persists beyond two weeks, switching probiotic strains may be necessary.

3. Do Probiotics Cause Constipation?

In some cases, probiotics may lead to constipation if they alter gut motility too drastically. Certain strains, such as Lactobacillus reuteri, may slow intestinal transit time, making stools firmer. This effect is more common when you do not pair probiotics with adequate fiber and hydration.

The key to avoiding probiotic-induced constipation is maintaining a balanced diet rich in prebiotic fiber. It provides fuel for probiotic bacteria and enhances their beneficial effects. Hydration is also crucial, as water helps prevent stool hardening.

4. Do Probiotics Make You Gassy?

Gas production is a natural byproduct of probiotic activity, particularly in fiber digestion. When probiotics ferment fiber in the colon, they produce hydrogen and methane gases. That can lead to bloating and mild discomfort. The effect is usually temporary and subsides as the gut microbiome adapts.

Reducing processed sugars and high-FODMAP foods can help manage gas production. Additionally, choosing strains with lower fermentation activity may minimize bloating.

Who Should Take Probiotics?

Probiotics can benefit a wide range of individuals. However, their effectiveness depends on personal health conditions, lifestyle, and gut microbiome composition. People with digestive disorders, weakened immune systems, or those recovering from infections may find probiotics particularly useful.

People with Particular Gut Health Issues

Individuals experiencing chronic constipation, diarrhea, bloating, or irritable bowel syndrome (IBS) may benefit from probiotics. That is because certain strains help regulate bowel movements and restore gut microbiota balance. 

Research suggests that Lactobacillus and Bifidobacterium species are especially effective in improving gut motility and stool consistency. That makes probiotics a useful supplement for those struggling with irregular bowel habits.

People Taking Antibiotics

For people who frequently take antibiotics, probiotics help counteract antibiotic-associated diarrhea and gut flora depletion. Antibiotics indiscriminately kill bacteria, including beneficial ones, which can lead to digestive distress, bloating, or recurrent infections. Saccharomyces boulardii and Lactobacillus rhamnosus GG are widely recommended for replenishing gut bacteria post-antibiotic use.

People with Weak Immunity

People with weakened immune systems or those with a history of frequent infections may also benefit from probiotics. The gut microbiome plays a crucial role in immune regulation, and probiotics enhance the immune response by promoting the production of immunoglobulins (IgA) and regulatory T-cells.

However, individuals with severely compromised immune systems, those undergoing chemotherapy, or patients with severe illnesses should consult a healthcare provider before taking probiotics. That is because certain strains can pose an infection risk in immunocompromised individuals.

Other Important Considerations

While probiotics are beneficial, they work best when combined with a gut-friendly diet, lifestyle modifications, and prebiotics. Prebiotics are non-digestible fibers that serve as food for beneficial bacteria. Consuming prebiotic-rich foods like onions, garlic, asparagus, and bananas enhances the effectiveness of probiotics by promoting bacterial growth and diversity.

It is essential to introduce probiotics gradually, as sudden changes in gut bacteria composition can lead to temporary bloating, gas, or changes in bowel habits. Some people may experience loose stools or mild digestive discomfort, which typically resolves within a few days.

If noticeable improvements in digestive symptoms do not occur within four to six weeks, it may be necessary to switch strains or adjust dosage. Since every person’s gut microbiome is unique, what works for one individual may not yield the same results for another.

For those considering long-term probiotic use, it is best to consult a nutritionist or healthcare provider to tailor the selection of probiotics to individual health needs.

HealthifyMe Note

The gut is the foundation of overall well-being, influencing immunity, mental health, and metabolism. Many people assume probiotics are the ultimate solution to gut health, but the reality is more complex. Taking probiotics without understanding your body’s specific needs can do more harm than good. Gut health is about balance, not just about adding more bacteria.

Instead of chasing quick fixes, listen to your body. If probiotics make you gassy and bloated or cause loose stools, your gut might need a gentler approach—perhaps more prebiotic fiber, hydration, or dietary adjustments. True health begins with understanding your gut’s signals, making mindful choices, and maintaining a sustainable approach to gut health. So, next time you reach for a probiotic supplement, ask yourself—are you giving your gut what it truly needs?

The Final Word

Gut health is a delicate balance influenced by diet, lifestyle, and microbiome diversity. Probiotics can enhance digestion, regulate bowel movements, and support immune function. However, they are not a universal solution. Choosing the right strain, taking an appropriate dose, and combining probiotics with prebiotic-rich foods and hydration ensures better gut function. Whether you are struggling with constipation, bloating, or diarrhea, probiotics can be a useful tool, but they should be part of a comprehensive gut health strategy.

Understanding your body’s unique needs is key. Some people thrive on probiotics, while others experience discomfort. Instead of forcing a solution, focus on nourishing your gut holistically. A healthy gut does not just improve digestion; it enhances energy levels, mental clarity, and immune resilience. When taken correctly, probiotics can be a powerful ally in long-term well-being—but they work best when paired with a balanced lifestyle and mindful nutrition choices.

Frequently Asked Questions (FAQs)

Q: Do probiotics make you poop more often?

A: Probiotics can help regulate bowel movements by promoting gut motility and microbial balance. Certain strains, such as Bifidobacterium lactis and Lactobacillus casei, stimulate peristalsis, ensuring smoother digestion. However, their effects vary by individual. Some may experience increased stool frequency, while others may not notice significant changes.

Q: Can probiotics cause diarrhea?

A: In some cases, probiotics may lead to temporary diarrhea, especially when the gut microbiome is adjusting to new bacterial strains. Strains like Saccharomyces boulardii help counteract antibiotic-associated diarrhea, but taking too many probiotics too quickly can result in loose stools. The symptoms typically resolve within a few days as the body adapts.

Q: Do probiotics cause constipation?

A: Certain probiotic strains, such as Lactobacillus reuteri, may slow gut motility, leading to firmer stools or mild constipation. This effect is usually temporary and can be mitigated by staying hydrated, consuming fiber-rich foods, and adjusting probiotic dosage. If constipation persists, switching strains may help.

Q: Can probiotics make you gassy or bloated?

A: Yes, probiotics can cause temporary bloating and gas as they ferment fiber and interact with gut bacteria. It is a normal response as the microbiome adjusts to new bacterial colonies. Strains like Lactobacillus acidophilus and Bifidobacterium breve tend to produce gases like hydrogen and methane. To minimize discomfort, introduce probiotics gradually and pair them with prebiotic foods.

Q: How long does it take for probiotics to work?

A: The effects of probiotics depend on the individual, probiotic strain, and health condition. Some people notice improvements in digestion within a few days, while others may require several weeks for noticeable changes. Consistency and strain selection play a crucial role in determining probiotic effectiveness.

Research Sources

1. Probiotics: Usefulness and Safety

2. Probiotics: mechanism of action, health benefits, and their application in food industries

3. The Potential Impact of Probiotics on Human Health: An Update on Their Health-Promoting Properties.

4. Probiotics’ Effects in the Treatment of Anxiety and Depression: A Comprehensive Review of 2014–2023 Clinical Trials.

5. Risk and Safety of Probiotics.

6. Side Effects Associated with Probiotic Use in Adult Patients with Inflammatory Bowel Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

7. Should you take probiotics? – Harvard Health

8. Efficacy of Probiotic Compounds in Relieving Constipation and Their Colonization in Gut Microbiota.