Creatine? For gut health?
Your Diet and Creatine Matter After Antibiotics
Antibiotics can be lifesaving — but they also come with a cost. They don’t just wipe out the “bad bugs,” they take down much of your beneficial gut microbiome too while also impairing energy, brain and immune health. That’s why so many people struggle with digestive issues, inflammation, or even infections after a round of antibiotics. So how do we rebuild to avoid these side-effects? Two areas are standing out in recent research: diet and an unexpected nutrient — creatine.
What the Science Says About Recovery
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Diet is the #1 driver.
A recent study in mice found that those eating a high-fiber diet recovered their gut microbes quickly after antibiotics. A Western-style diet (high sugar, low fiber) had slower recovery, more inflammation, and higher infection risk. -
Microbial transplants help — but only if diet supports them.
Reintroducing healthy microbes (via fecal transplant) boosted recovery, but only when combined with a fibre-rich diet. Without the right “fuel,” good bacteria couldn’t thrive. -
In humans, “self-FMT” works fast.
A 2018 study showed that giving people back their own stool after antibiotics restored gut balance in a single day. While not widely available, this shows how powerful our own microbes can be. Please note: this is not a do-it-yourself procedure! Diet is more effective than just FMT but it takes more time.
👉 The bottom line: you can’t separate gut health from what you eat. Fibre fuels recovery. Everyone thinks to take probiotics after a round of antibiotics but to be effective they need to be specific and the mucosal lining needs to recover. Prebiotic fibres are what feed the good bacteria and this is your best play.
The New Player: Creatine
You might know creatine as a sports supplement — but it turns out it may be just as important for gut health.
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What it does: Creatine helps cells make quick energy. Most of it goes to muscles, but some is used by gut cells, immune cells, and even neurons in the gut-brain axis.
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Why Creatine matters:
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Supports gut lining repair and barrier integrity. Much of our energy is used up just maintaining this lining so any help we can get we ought to take seriously. Gut barrier prevents auto-immune disease.
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Helps maintain the low-oxygen environment your microbiome needs. Support the good bugs!
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May reduce gut inflammation and support immune balance. Immune function is closely linked with the gut.
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Could play a role in conditions like Crohn’s or ulcerative colitis (early studies are promising). And for those with IBS/SIBO or recovering from other infections there’s no reason to not include creatine.
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Where to get it: Red meat, fish, milk — or supplements (typically 3–5 grams/day of creatine monohydrate). More than half of all women do not get enough creatine so supplementing just makes sense.
Putting It Together
If you’re recovering from antibiotics (or just want to support your microbiome):
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Eat fiber-rich foods like flax seed, vegetables, fruits, and legumes/grains if you tolerate them.
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Consider creatine as a safe, low-cost supplement that supports gut lining, immunity, and even mood.
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Stay consistent — the gut thrives on daily nourishment, not quick fixes.
Final Takeaway
Your gut is resilient — but it needs the right environment to bounce back. Fibre feeds your microbes, while creatine fuels your cells. Together, they help rebuild balance after antibiotics and keep your inner ecosystem strong.
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