INFORMATION HANDOUT
FOODS TO SUPPORT YOUR
IMMUNE SYSTEM NATURALLY
Biochemical nutritionist Dr Beth Steels looks at the gut-immune axis , the microbiome and how beneficial bacteria can help support your immune system naturally .
made up of trillions of microorganisms , including bacteria , viruses and fungi , that live in and on your body . Research suggests that the gut microbiome plays a key role in supporting immune function 1 2 , and our diet plays a role in helping determine what kind of microbes live in our intestines .
What is the gut-immune axis ?
Simply put , the gut-immune axis is the link between the gut and the immune system . Research has found that up to 70 % of our immune system is located in our gut . The gut lining acts as a protective barrier , preventing foreign bacteria from passing through into the bloodstream and allowing vital nutrients to pass through .
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Special immune cells , called dendritic cells , strategically move through the immune system that surrounds the gut . Their main function is to sample from their surrounding environment and present what they have sampled to adaptive immune cells .
How does food impact gut health and , therefore , immunity ?
A healthy immune system starts within . We know that up to 70 % of our immune cells are located in the gut , and a healthy diet may play a role in helping support our immune system and maintaining good gut health . A requirement for the health and function of all cells is a well-balanced diet with adequate nutrients .
What foods are best for a healthy gut and immunity ?
Diverse dietary patterns may better prepare the immune cells for dealing with foreign microbes . A diet rich in fibre and plants appears to help support the growth and maintenance of beneficial microbes . Introducing plenty of fresh fruits , vegetables , whole grains , and legumes , and food containing beneficial bacteria , can help support the health of your gut microbiome and your immune system . These foods include kefir , yoghurt , fermented vegetables , sauerkraut , tempeh , kombucha , kimchi and miso .
What foods are detrimental to your gut and immunity ?
Dietary patterns that are limited in variety and lower in nutrients , such as eating lots of processed foods and minimal fresh fruits and vegetables , may negatively affect a healthy immune system . Research suggests that consuming high amounts of refined sugar and red meat and limited plant-based foods may contribute to gut inflammation , which in turn may contribute to a weaker immune system .
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What are some signs that your gut health might be poor or in need of support ?
A healthy gut will have less difficulty processing food and eliminating waste , so digestive disturbances may be a sign of poor gut health . Some examples of this are bloating , constipation , diarrhoea and gas . However , if you experience any of these symptoms , always talk to your health professional about how you can best manage them .
Why is it good to eat a variety of gut-healthy foods , rather than just one or two ?
Research suggests that eating a varied , guthealthy dietary pattern plays a significant role in supporting good gut health . It also helps to decrease gut inflammation . Each stage of the body ’ s immune response relies on the presence of a variety of micronutrients . Alongside the beneficial bacteria which live in the gut , nutrients that have been identified as contributing to supporting a healthy immune system include zinc , vitamin C , vitamin D , selenium and iron .
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Dr Beth Steels Beth has been in clinical practice as a biochemical nutritionist for over 20 years . Her focus as a practitioner is to help people manage their weight by re-balancing their metabolism naturally . She is also interested in the new area of nutrigenomics , which is the study of the interactions between food and our genes .