As viral infections such as influenza and other respiratory illnesses circulate, supporting your immune system can help your body respond more effectively to potential infections.
While vitamin C and nutrient-rich foods like soup are often mentioned, your gut health also plays a vital role in immunity — and it influences your body’s defences more than you might expect.
The inside story
Your immune system works to keep your body protected from external threats. It’s a complex network of cells, tissues, and organs that help identify and remove harmful invaders such as bacteria, viruses, and other pathogens.
A strong immune system constantly works to help your body respond to infections and recover from illness. Your skin, mucous membranes, and gut lining all form essential parts of this defence network, helping to block or neutralise harmful microorganisms before they can cause illness.
Listen to your gut
Approximately 80% of your immune system is located in your digestive system. The gut is where your immune cells and beneficial bacteria interact closely with what you eat and drink, playing a vital role in recognising and neutralising pathogens. Maintaining good gut health supports the immune system’s ability to function efficiently.
The lining of your gut allows nutrients to enter the bloodstream while blocking harmful bacteria and toxins. This selective barrier helps protect your body while enabling essential nutrients to be absorbed.
Getting the balance right
Your gut microbiome — the collection of bacteria, viruses, and microorganisms living in your digestive tract — is crucial to overall health. A healthy microbiome maintains balance between “good” and “bad” bacteria and helps regulate your immune response.
Eating fibre-rich foods such as whole grains, fruits, and vegetables helps support beneficial gut bacteria. These bacteria produce short-chain fatty acids that can reduce inflammation and strengthen the gut lining.
When this balance is disrupted and harmful bacteria increase, the immune system can become less effective, leaving the body more susceptible to illness.
Ways to support your immune system
Here are some simple, evidence-informed tips to help maintain a healthy immune system:
- Eat fermented foods: Include foods such as kefir, yoghurt, kimchi, and sauerkraut. They contain beneficial bacteria that can support gut health and immune balance.
- Be mindful with coffee: Coffee provides antioxidants and natural fibres that can support gut bacteria, but balance it with plenty of water and herbal tea to stay hydrated.
- Manage stress: Chronic stress can affect gut bacteria and immune response. Regular relaxation techniques, such as yoga or mindfulness, may help reduce the effects of stress on your body.
- Choose healthy fats: Replace fried or processed foods with sources of unsaturated fats such as olive oil, avocado, nuts, and oily fish. These support heart and gut health while helping to manage inflammation.
- Include oily fish: Omega-3 fatty acids found in fish like salmon or sardines may help regulate inflammation and promote a healthy gut environment.
- Avoid artificial sweeteners: Some sugar substitutes can alter gut bacteria and may trigger discomfort in sensitive individuals. Choose naturally sweet foods like fruit where possible.
- Limit alcohol: Alcohol can disrupt the balance of gut bacteria and contribute to inflammation. Reducing intake and spacing out consumption can help maintain digestive and immune health.
- Increase fibre intake: Fruits, vegetables, nuts, legumes, and whole grains help nourish beneficial gut bacteria and support digestion. Aim to include a variety of colours and types daily.
- Reduce additives: Limit foods with chemical emulsifiers or preservatives by choosing fresh, whole foods when possible.
Immune-boosting meal ideas
Breakfast: Start your day with oats topped with fruit, seeds, and probiotic yoghurt, or have eggs with spinach, mushrooms, and tomatoes on wholegrain toast.
Lunch: Try a salad with leafy greens, tomato, cucumber, olives, and salmon, paired with a small serving of kimchi or sauerkraut and a slice of wholegrain sourdough.
Dinner: Enjoy a balanced meal like chicken with chickpeas and vegetables, served with brown rice or quinoa.
Snacks: Choose nourishing options such as raw nuts, vegetable sticks with hummus, or fresh fruit.
Key nutrients for immune support
- Zinc: Supports immune function and helps the body respond to infection. Found in seafood such as mussels, oysters, and lean meats.
- Probiotics: Beneficial bacteria that support gut and immune health. Found in yoghurt, kefir, and fermented foods.
- Cumin: Contains antioxidants and may support immune function. Add it to curries, soups, and stews for extra flavour.
- Vitamin A: Helps maintain healthy skin and mucous membranes, which act as protective barriers. Found in carrots, pumpkin, sweet potato, and eggs.
Risks and Recovery
Improving immune health through diet and lifestyle supports the body’s natural defences, but it is not a cure for illness. Over-supplementation of certain nutrients, such as vitamins or minerals, can have adverse effects. Always aim for a balanced, varied diet and seek guidance from a qualified health professional before starting new supplements or major dietary changes, especially if you have underlying medical conditions or take regular medication.
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