The immune system is an essential part of the human body that protects us from harmful pathogens and keeps us healthy. But did you know that the health of your gut plays a crucial role in how well your immune system works? Read on to learn how gut health and immune system function are connected, and how to boost both–and keep those dreaded infections at bay.
Gut health and immune system function: what’s the connection?
According to David Heber, MD, PhD, professor emeritus of medicine at UCLA Health, “70% of the immune system is located in the gut.” This means the health of our gut has a direct impact on the functioning of our immune system, as immune cells in the gut interact with the microbiome–the population of microorganisms living in the digestive tract.
You probably know that what you eat affects your weight and energy levels, but you might not realize the extent to which diet affects the immune system. By understanding the relationship between diet, gut health, and immune system function, you can take steps to support the health of all three.
Diet for gut health and immunity
Research shows that what you eat informs your immune cells on how to act. A diet rich in fiber has been found to promote a healthy microbiome and optimal weight maintenance, while reducing inflammatory responses–all of which strengthen the immune system.
Conversely, a typical Western diet–which contains high levels of sugar, processed foods, and saturated fats–has been linked to less diverse gut bacteria, and can lead to inflammation, obesity, and the development of chronic conditions.
Gut bacteria survive on complex carbs and fiber, which our cells can’t digest on their own. Furthermore, a recent study at University of Illinois Urbana-Champaign found that certain species of gut bacteria possess the unique ability to break down fiber in a manner that not only makes it digestible, but also releases ferulic acid.
Ferulic acid is a powerful antioxidant with immunomodulatory effects, meaning it can regulate and enhance the immune response. It stimulates the production of white blood cells, reduces inflammation, and acts as a prebiotic to promote the growth of beneficial gut bacteria.
Additionally, the more varied your diet, the more diverse your gut bacteria will be.
How Can I Boost My Gut Immunity?
If you want to boost your gut health for immunity, here are some simple strategies you can implement.
1. Consume plenty of plant foods
Vegetables are high in vitamins, minerals, fiber, and antioxidants, which are key to a healthy immune system. Antioxidants, such as beta carotene, vitamin C, and vitamin E, are especially important in helping your body fight illness. Aim for at least five half-cup servings of colorful fruits and vegetables a day. The more variety, the better.
Make a colorful salad, vegetable soup, stir fry, or leafy-green omelet with extra spinach and some purple onions. Or if you like breakfast smoothies, add some kale and parsley to boost your veggie intake without altering the flavor.
2. Eat healthy fats
Healthy, unsaturated fats help maintain the lining of the gut and support a healthy immune system. They also affect the activity of T helper cells, a kind of white blood cell that helps other immune cells fight infecting bacteria and produce antibodies. On the other hand, saturated fats can negatively affect the way immune cells interact with each other.
Cooking with olive or avocado oil and adding avocado slices to salads are just a couple of ways you can work good fats into your diet. Healthy fats like these should comprise 20% to 35% of daily caloric intake.
3. Up your omega-3s
Omega-3 fatty acids benefit gut health by increasing healthy bacteria diversity. They also boost short-chain fatty acid production, which helps reduce inflammation and supports immune system function.
To get your omega-3s, opt for wild-caught fish, which have fewer calories and less saturated fat than farmed varieties. Aim for three servings of wild-caught fish per week, and take a 1,200-milligram fish-oil supplement daily.
4. Cook with herbs and spices
Herbs and spices add delicious flavor to foods, but they also support a diverse microbiome and strong immune system. These seasonings are natural prebiotics, special plant fibers that feed the healthy organisms in your gut.
When organisms in your gut break down prebiotics, they make different short-chain fatty acids. These fatty acids provide energy to the cells in the colon and support inflammation reduction, as well as overall immunity.
Sprinkle spices and herbs like garlic, ginger, turmeric, and rosemary into your food liberally to boost gut health and ward off infections.
5. Limit processed and sugary foods
Processed and sugary foods can disrupt the balance of bacteria in the gut and promote inflammation. Do your best to avoid foods like:
- Packaged foods like breakfast cereals, chips, pies, and pastries
- Canned or microwave meals and soups
- White bread
- Processed meat products like bacon, sausage, and salami
- Sugary sodas and candy
Opt instead for fresh fruits, vegetables, whole grains, and lean proteins to nourish your gut health and boost immunity.
6. Consider probiotics
Probiotics, the beneficial bacteria found in fermented foods and supplements, can do wonders for gut health, which, in turn, strengthens the immune system. These “good” bacteria help to restore balance to the microbiome, reducing inflammation and promoting a healthy digestive tract.
Research shows that probiotics also support the function of immune cells, activating the body’s natural defenses against pathogens. By doing this, probiotics can help regulate the immune system, reduce inflammation, and promote overall health.
You can incorporate probiotics into your diet through supplements or by eating foods like:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Fermented pickles and other vegetables
7. Get enough sleep
Lack of sleep can throw your hormones off balance and cause an increase in cortisol, the stress hormone. Research shows this can impair immunity by contributing to an imbalance of “good” and “bad” bacteria in the gut, leading to intestinal permeability or “leaky gut–” where food particles and toxins pass through the intestine and enter the bloodstream.
Studies show a correlation between getting ample, high-quality sleep and having a more diverse gut microbiome, as well as stronger immunity. So aim to get 7-8 hours of sleep per night, and try to maintain a consistent sleep schedule.
8. Exercise regularly
Exercise has a positive impact on gut health and the immune system. Research shows that regular physical activity increases the number and diversity of beneficial microbial species in the gut, resulting in a more balanced and varied population of microbes. This, in turn, can improve overall health and reduce the risk of disease.
Furthermore, exercise has been shown to help regulate the immune system, reducing inflammation and improving immune function. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
9. Practice stress management techniques
Managing stress is crucial for maintaining a healthy gut and immune system. Chronic stress has been linked to reduced diversity in the microbiome, increased intestinal permeability, and altered composition of gut bacteria through stress hormones and inflammation. Stress can also cause dysregulated eating and cravings for high-sugar, low-nutrient foods, which may further affect gut health and immunity.
Find ways to manage your stress. Try meditation, yoga, or deep breathing exercises. Engaging in pleasurable activities and spending time with loved ones can also help to reduce stress.
Strengthen Your Gut Health and Immune System Naturally
The gut and immune system are intricately connected, and diet and lifestyle factors play a key role in supporting both. Eating a healthy diet rich in fiber, healthy fats, natural herbs and spices, and probiotics, and prioritizing sleep, exercise, and stress reduction can help you boost your gut health for immunity.
By making these simple lifestyle changes, you can strengthen your body’s natural defenses and reduce the risk of infections and chronic diseases. Not to mention, you’ll improve your overall sense of well-being and enjoy more energy in your day-to-day life.
References:
How does the immune system work? – InformedHealth.org – NCBI Bookshelf
The innate and adaptive immune systems – InformedHealth.org – NCBI Bookshelf
Gut Microbiota and Immune System Interactions.
Role of the Microbiota in Immunity and inflammation – PMC
The role of gut microbiota in immune homeostasis and autoimmunity – PMC
Dietary Fibre Modulates the Gut Microbiota – PMC
Degradation of complex arabinoxylans by human colonic Bacteroidetes | Nature Communications
Impact of Omega-3 Fatty Acids on the Gut Microbiota – PMC
Effect of Dietary Protein and Processing on Gut Microbiota—A Systematic Review – PMC
Physiology, Cortisol – StatPearls – NCBI Bookshelf
Gut microbiome diversity is associated with sleep physiology in humans – PMC
Gut Microbiota and the Neuroendocrine System – PMC.
Probiotics and immune health – PMC.
Exercise Modifies the Gut Microbiota with Positive Health Effects – PMC
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