Brazil doctor reveals how to heal gut after food poisoning

Integrative medicine physician Frank Lipman says the gut is resilient and can recover after food poisoning or antibiotic use. Lipman, a longevity expert and New York Times bestselling author, advises people not to avoid necessary medical treatment due to fears about gut health.

“It’s important not to let fear keep you from getting appropriate treatment,” Lipman said. “Antibiotics—and antiparasitic medications when indicated—can be lifesaving and are sometimes absolutely necessary.”

Antibiotics can temporarily change the balance of bacteria in the gut, but Lipman said this disruption is usually short-lived. “While antibiotics can temporarily disrupt the microbiome, the gut is remarkably resilient and, in most healthy people, begins recovering once treatment is finished,” he said.

Recovery does not happen overnight. Lipman noted that rebuilding the microbiome “can take anywhere from several weeks to several months, depending on the person and the medication used.” He encouraged people to focus on creating the right conditions for recovery rather than worrying about permanent harm.

Supporting gut recovery

Lipman said daily habits can help create the right environment for the gut to recover. His main advice is to eat “fiber-rich, diverse plant foods to feed beneficial bacteria.” Fruits, vegetables, legumes, nuts, seeds, and whole grains provide the fiber that gut microbes need to thrive. He also recommended eating fermented foods daily, or as tolerated after a gastrointestinal illness, to support a healthy and diverse gut ecosystem.

Limiting certain foods is also important. Lipman advised minimizing ultra-processed foods and unnecessary added sugar, which he said “feed the wrong bacteria” and can make it harder for beneficial microbes to grow.

Recovery goes beyond diet. Lipman encouraged staying hydrated, managing stress, and returning to regular movement and healthy sleep habits. “Cortisol directly impacts gut integrity,” he said, making stress management an often-overlooked part of supporting long-term gut health.

Foodborne illnesses are a common reality, and treatment with antibiotics or antiparasitic medications is sometimes the safest option. Lipman said people should focus on what comes after treatment rather than fearing the medications themselves. Habits such as eating more fiber, including fermented foods when tolerated, getting enough sleep, exercising regularly, and managing stress can help support the microbiome as it recovers.