Want Stronger Immunity? Your secret weapon is a healthy gut microbiome
A healthy immune system is essential in helping you to resist colds, fight off respiratory viruses, or defend you against a whole host of other infections. But did you know that nearly 70% of your immune system is found in your gut?
Your gut’s important role
Although it is deep inside you, your gut is in direct contact with all the things you put into your mouth and swallow, not just your food but also bacteria, viruses, fungi and parasites.
The immune cells that line your digestive tract are like security guards, constantly surveying what is in your gut and checking whether it is likely to harm you
Your friendly gut bacteria – also known as your gut microbiome - keep everything in balance. Maintaining your gut barrier health; digesting and absorbing nutrients from your food that are needed to keep you healthy; and regulating your immune system so that it responds appropriately.
Bacteria at work
Another key role of your gut microbiome is to influence your immune system by regulating inflammation. It does this by producing powerful compounds called ‘postbiotics’, the most well-known of which are short chain fatty acids.
Short-chain fatty acids are produced by friendly gut bacteria as they ferment indigestible fibre in food. They have been called the ‘magic currency of both gut health and whole-body health’ and they not only have a vital role in inhibiting gut inflammation and supporting your gut immune defences, but they are also absorbed into your blood where they travel around your body providing other health benefits such as helping to regulate your blood sugar.
As you can see, a having a healthy gut microbiome with lots of friendly gut bacteria is the key to having a strong and resilient immune system.
5 ways to support your immune system by growing friendly gut bacteria
Eat fermented foods such as kimchi, sauerkraut, kombucha, yoghurt and kefir. These are important as they are sources of healthy bacteria.
Get enough prebiotic fibre. Prebiotic fibre foods are essential because they feed your friendly bacteria and encourage them to grow. Gut-friendly prebiotic fibres include fruit and vegetables, especially Jerusalem artichokes, asparagus, onions and garlic, tomatoes, whole grains and legumes.
Choose vegetables in a range of different colours. These contain essential antioxidants called polyphenols that activate pathways to help reduce your body’s inflammatory response. They are also rich in insoluble fibre that your body can’t ordinarily break down. This is not only good for feeding gut bacteria, but it also helps waste material to move through the gut.
Exercise. A daily run or brisk walk is essential to the health of your gut as well as your physical and mental wellbeing so it’s important that you do something mildly strenuous every day. Exercise gets your blood circulating, and the mechanical action of bouncing up and down helps move things through the gut too.
Limit refined carbohydrates, processed, fried and high sugar foods, and avoid artificial sweeteners. These can lead to an imbalance of bacteria in your gut which can lead to a poor functioning immune system.
