There's real truth to the phrase "everything starts in the gut." In fact, it may surprise you to learn that 70% of the immune system resides there.
A vast network of cells, proteins, and organs, the immune system fights contaminants that come into contact with the body or disease-causing changes that occur within it (like damaged cells). When the immune system detects foreign substances—called antigens—it springs into action to recognize, identify, and neutralize them, keeping you healthy without you even noticing. But if it becomes weak or unable to fend off certain threats, that's when illness can occur.
Why Your Gut Matters for Immunity
So where does the gut come into play? Essentially, the foods we eat impact the health of our gut microbiome, which in turn affects our immune cells. When good bacteria are thriving in the gastrointestinal tract, the development and efficacy of our immune cells strengthen too. Beyond breaking down proteins and carbohydrates, gut microbes synthesize vitamins and produce a range of other metabolic products known as metabolites—and these are what facilitate communication between gut cells and immune cells.
How Your Gut Protects You
Our gut doesn't just strengthen our immune cells though—it also helps regulate and refine the immune system by introducing protective reactions to foreign pathogens and managing proper immune responses. Your gut microbiome works overtime to keep you healthy by:
Controlling inflammatory responses: Your immune system learns to respond to certain inputs, like when a foreign antigen is introduced, but not to harmless substances like food or pollen.
Strengthening your first line of defense: Gut microbes support the physical barriers of the innate nervous system, preventing antigens from crossing into your body.
Competing with potential pathogens: Commensal microbiota—the healthy, protective microorganisms in your gut—utilize space and nutrients so that harmful pathogens can't survive.
Producing antimicrobial substances: Certain beneficial bacteria produce bacteriocins, proteins that inhibit or kill pathogenic bacteria like Listeria and Salmonella.
Disruptions to the gut microbiome—from infection, inflammation, poor sleep, dietary changes, or exposure to antibiotics or toxins—can cause uncontrolled or heightened immune responses that might make you feel sick.
How to Boost Your Immune System and Stay Healthy
Ready to give your gut (and immune system) some love? Here are five simple ways to start:
1. Fiber is Your Friend
Incorporating a rich variety of plant foods into your diet will help you reach your daily fiber needs and feed your gut microbiota. Try foods like apples, avocado, broccoli, and potatoes.
2. Spice Things Up
Not only do fresh herbs and spices make everything taste better, but the diverse phytochemicals they contain also support a healthy gut microbiome.
3. Sleep Tight and Don't Stress
Just as sleep impacts your health, your health impacts sleep! Disruptions in sleep and high levels of stress can cause shifts in your gut microbiome—and that may leave you feeling unwell. Prioritize 7-9 hours of quality sleep and find stress management techniques that work for you.
4. Don't Forget Your Vitamins
Vitamin B6, vitamin C, vitamin E, magnesium, and zinc all play a role in maintaining immune function. A well-balanced diet will help you get these vital nutrients:
Vitamin C: citrus fruits, berries, tomatoes, bell peppers
Vitamin E: leafy greens, nuts, seeds
Vitamin B6: potatoes, bananas, fatty fish
Magnesium & Zinc: beans, nuts, seeds, tofu, eggs
5. Introduce Fermented Foods
Fermented foods contain beneficial probiotics that help maintain a healthy, diverse gut microbiome, reducing inflammation and promoting smooth communication between your gut and immune system. Greek yogurt, kefir, sauerkraut, pickles, and miso are all delicious and gut-boosting foods to incorporate into your diet.
The bottom line? Taking care of your gut is one of the most powerful things you can do for your overall health. Start with small changes, and your immune system will thank you.
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