Take probiotics: Probiotic supplements contain beneficial bacteria that can help re-seed the gut after antibiotics have killed off some of the good microbes. “I recommend adding probiotics during and for two to three weeks after taking antibiotics,” Modey says. Try one of these top dietitian Ph.D.-approved probiotic supplements. to restore your gut health.

Eat fiber: The best thing we can all do to create a healthy microbiome, first, is to eat enough fiber, Modey says. This means reaching your daily fiber requirement of 25 grams per day for women and 38 for men. She recommends filling your plate with fruits, vegetables and whole grains, and adding fiber like psyllium and oat bran if you’re taking or have recently taken antibiotics.

Add fermented foods: When following the recipe, also stock up on fermented foods, such as pickles, sauerkraut, beet kvass, or kefir. “Adding a small serving of fermented food a day can help heal the gut,” says Modey.

Eat the rainbow: Adding polyphenol-rich foods to your diet can feed certain bacteria and reduce gut inflammation, Modey says. “You can take them in supplement form, but eating the rainbow is even better,” she continues, adding that pomegranate, green tea and turmeric are sources of polyphenols.

Avoid additional irritants: Finally, try to avoid common gut irritants such as excess sugar, alcohol, and processed foods during and after taking antibiotics. “Irritants like alcohol, which kill healthy bacteria and damage the mucosa, slow healing,” says Modei.