Did you know your gut health has a direct effect on your immune system?
As a matter of fact, about 70-80% of your immune system lives in your gastrointestinal tract. It’s amazing to consider that there are about 500 different species of bacteria living inside of you!
Some are these bacteria are referred to as “good” or beneficial, while others don’t provide obvious benefit. At the moment, science is telling us that the ideal balance between them is 85% good and 15% “other.”
This ratio between good bacteria and other bacteria is critical for determining your optimal health. And when we speak of optimal health, we’re talking about your entire mind and body. Many diseases are exacerbated by or caused by gut problems.
Some of these diseases and disorders include:
- Allergies
- Arthritis
- Autoimmune diseases like irritable bowel syndrome (IBS)
- Acne
- Eczema
- Chronic fatigue
- Mood disorders
- Autism
- Dementia
- Cancers (i.e. breast, colon, stomach)
This is not to say that all of these diseases are caused by poor gut health, but science shows us that good gut health aids in reducing the effects and sometimes in the prevention of these diseases.
How does good gut health help the immune system?
The gastrointestinal tract (gut) is where we digest and absorb nutrients. If you haven’t done so already, now is the time to view food as medicine. There are some specific foods that you'll want to consider incorporating into your diet for a healthier gut, and they include:
Prebiotic foods: Prebiotics are a specialized plant fiber that nourishes the good bacteria already in the large bowel or colon. Prebiotics act as a fertilizer for the good bacteria that's already there.
- Prebiotic-rich foods include:
- Artichokes
- Asparagus
- Bananas
- Onions
- Garlic
- Oatmeal
Probiotic foods: Probiotics are beneficial live bacteria and yeasts that can aid digestion and help promote a healthy gut.
Probiotic-rich foods include:
- Unsweetened Greek yogurt
- Sauerkraut
- Kimchi
- Tempeh
- Pickles
- Supplements
Fermented beverages: Fermented beverages such as kefir, apple cider vinegar, beet kvass, water kefir, and kombucha, have also been shown to promote a happier gut.
Fermentation is a natural process through which microorganisms like yeast and bacteria convert carbs — such as starch and sugar — into alcohol or acids, while at the same time promoting the growth of beneficial bacteria (probiotics).
Fiber: Fiber plays a key role in the types of bacteria that thrive in our gut and how they work. This is because our gut bacteria live off two food sources -- the food we can’t digest, which is fiber, and the products of digestion that are made locally in our intestines.
The U.S. Department of Agriculture recommends that healthy adults eat somewhere between 22 and 34 grams of fiber every day, according to the government’s dietary guidelines.
Fiber-rich foods including leafy greens, berries, beans, chia seeds, and flax seeds are all helpful in promoting a healthy digestive system.
Are there foods that should be avoided for a healthier gut?
There are certain foods that feed the harmful "other" bacteria in the gut, which can cause damage to the small intestine and interfere with proper digestion. Poor quality refined carbohydrates and sugar-filled foods are the most common sources for gut trouble.
This includes highly palatable foods like:
- Donuts and pastries
- Sugar-sweetened cereals
- White bread
- Candy
- White pasta
- Soft drinks
When the harmful bacteria overtakes the beneficial bacteria in the gut, it can lead to issues like food sensitivities, allergies, yeast infections, inflammation, and an overall compromised immune system.
In addition, dairy foods like milk, butter, and cheese are acidic and inflammatory, which may trigger unwanted digestive problems like bloating, gas, and diarrhea.
A final note
The gastrointestinal tract is your body’s first line of defense against any attack on your immune system. By keeping your gut healthy with proper diet, sleep, and stress management you'll be able to keep your body and mind healthy for many years to come.
Would you like to learn additional steps you can take to keep your immune system strong and healthy? Download my free guide 5 Key Strategies To Help Support The Immune System.
Resources:
Healthline: What Is Fermentation? The Low Down On Fermented Foods
WebMD: Enlisting Gut Bacteria and Fiber to Fight Diabetes
U.S. Department of Agriculture: Food and Nutrition Information Center: Fiber