The gut is often referred to as the body’s ‘second brain’. It’s home to trillions of microorganisms that contribute to the complex and dynamic ecosystem known as the microbiome.
This teeny tiny community doesn’t just help process foods, it communicates directly with our immune cells, affects inflammation levels, and even aids in defending against harmful pathogens. Science has found a link between your gut health and immunity, not just digestion, not just mood, and not just concentration. Your gut health and immunity go hand-in-hand, and here’s why:
Gut 101: What is the Microbiome?
When the microbiome is diverse and healthy, it supports everything from nutrient absorption to mental clarity. This vibrant community of bacteria, viruses, and fungi living in our digestive tract helps to regulate overall gut health and immunity.
What is the Link Between Gut Health and Immunity
Here’s the tea: about 70% of your body’s immune cells live in or near the gut, an effective powerhouse for immune function. The immune cells collude with the gut bacteria, gearing up to respond to threats while sidestepping unwanted inflammation. In simpler terms, a healthy gut helps train your immune system, making the link between gut health and immunity vital to maintain overall well-being.
Signs Your Gut Might Need Support
If you’re frequently sick and sluggish, your gut could be signalling to you that something’s off. Here are the signs that your gut health and immunity are out of balance:
- Bloating or irregular digestion
- Frequent colds or infections
- Skin flare-ups or breakouts
- Fatigue or brain fog
- Food sensitivities
Strengthen your Gut Health and Immunity
Supporting gut health and immunity does not need to be intricate. The following small daily habits can have a big impact:
- Eat a variety of fibre-rich fruits and vegetables. Fibre-rich fruits include apples, pears, berries, bananas, oranges, figs, prunes, avocados, kiwis and pomegranates. The fibre-rich veggies include broccoli, Brussels sprouts, carrots, sweet potatoes, spinach, kale, beetroot, artichokes (one of the highest-fibre veggies), cauliflower and peas.
- Include fermented foods like kefir, yoghurt, sauerkraut and kombucha
- Avoid refined sugar and ultra-processed foods
- Stay hydrated and prioritise sleep
- Consider a daily pre- and probiotic, if needed
How Do I Reset My Immune System?
No drastic detox or extreme routine shift needed – resetting your immune system is easier than you think. If you nourish your body, your immune system will reset itself naturally. Because gut health and immunity are so closely linked, supporting your microbiome is one of the easiest ways to reset your health. So, here’s how you do it:
- Prioritise gut health by consuming fibre-rich fruits and veggies, and include fermented foods like yoghurt, kefir, sauerkraut and kombucha to aid in gut regulation
- Ensure you get quality sleep by aiming for 7-9 hours per night. Deep, restorative sleep is essential for immune function and gut repair.
- Stay hydrated because water aids with digestion, nutrient absorption, and toxin elimination – all of which benefit gut health and immunity
- Daily movement like walking, yoga, and stretching helps to circulate immune cells and supports gut mobility
- Practice mindfulness with journaling, spending time in nature, and taking moments to truly unwind. Stress disrupts gut bacteria and weakens immunity. It’s a good excuse to splurge on a spa day.
- Ditch the processed junk like sugar, refined carbs, and additives that disrupt the gut’s balance and inflame the immune system.
On another note, why can diet soda cause diabetes? It’s diet? Learn more about this confusing topic here!
Your Gut Health and Immunity are Besties
Like any strong friendship, the relationship between gut health and immunity relies on a solid foundation. When everything’s in balance, they work in perfect sync — supporting, protecting, and strengthening each other. But when things go off track, they can quickly turn from besties to frenemies, causing confusion, inflammation, and a whole lot of miscommunication inside the body.
Eating well truly means living well, and though this is no new concept, it’s taking the world by storm. Start small and gradually build your way to optimal health. Happy gut, happy life – and that’s the truth!
