Listen to Your Gut: Boosting Immunity Through Gut Health
Most people know that gut health is important for digestion, and that what you eat can have a direct effect on how you feel. Too much sugar or fat and not enough fiber can make you feel bloated, sluggish or even experience gastrointestinal distress.
The food you eat affects much more than your digestion. Every time you eat, you are feeding the millions of microbes that live in your gut. What you eat can change microbiome diversity quite quickly, for better or worse. A nutrient-dense, plant-based diet can support microbial diversity, while a diet high in processed foods and animal proteins can decrease gut bacteria and increase inflammation.
The diversity and health of your gut bacteria directly affect the immune cells that also live in your gut, which make up 70 percent of your immune system. Without good gut health, it is more difficult for your immune system to function properly, impacting its ability to fight off disease.
It is important to note that the immune system is also influenced by other lifestyle factors, such as age, obesity, stress, sleep and chronic medical conditions. However, good nutrition that supports the microbiome is one of the most important ways you can boost not only your gut health but also your immune system.
There is no special diet needed to support your immune system. In fact, the guidelines are the same as those for general health.
- Eat plenty of fruits and vegetables. Aim for a range of colors and varieties, and make plant foods the bulk of your diet.
- Get regular servings of protein. Focus on lean meats and plant-based proteins for optimal health.
- Ensure that you get enough fiber. Fiber is what feeds your good bacteria. Fiber-rich foods include fruits, vegetables, whole-grains and beans.
- Eat healthy fats. Unsaturated fats from foods like avocados, nuts, seeds and olive oil support immune function.
- Get enough omega-3 fatty acids from fish, seafood, nuts and seeds. Omega-3 fatty acids enhance immune cell function and reduce inflammation.
- Avoid refined foods and those high in sugar, saturated fat and salt. A poor diet will negatively impact immune function and harm the immune system by creating inflammation and oxidative stress.
By eating a well-balanced, plant-based diet with plenty of diversity, you will be well on your way to supporting your immune health. If you’re looking to give your immune system an extra boost, there are some other lifestyle changes you can add to your routine.
- Get adequate vitamin D. This is best obtained from sunlight, although foods like fatty fish, cheese, eggs, and fortified dairy and orange juice are also sources.
- Maintain a healthy weight. Being overweight or obese impairs immune function and increases inflammation.
- Manage stress. Chronic stress weakens the immune system, so it is important to find ways to deal with stress.
- Get enough sleep. Sleep is vital to the health of all our body’s systems. Plus, the immune system releases cytokines during sleep, which are proteins that help combat infection.
- Exercise regularly. This will help maintain your weight and contribute to overall health, which in turn supports your immune system.
The team at GastroIntestinal Specialists, A.M.C., treats multiple conditions and diseases of the GI tract. Our Board-certified physicians have more than 150 years of combined experience in providing quality care that you can trust. To schedule an appointment, call (318) 631-9121 or click here.