GOT THE GUTS?
Good gut health could be the key to improving your immunity
Everyone has their tricks for staying well during cold and flu season, with some practices more scientifically proven than others. According to registered nurse, nutritionist and coach for gut testing body Microba, Christine Stewart, the best way to fight off illness is by keeping your gut health in tip-top shape.
WHY DO WE GET SICK?
“Your immune system is your defence against many illnesses,” Christine explains. “The way this works is that the cells and organs that make up your immune system launch their defence mechanisms when they detect a pathogen or disease-producing microbe.”
If your immune system is working as it should, it will neutralise invaders and protect your healthy cells from harmful substances, pathogens and cell changes that could lead to infection.
“Generally this system runs effortlessly and without us even being aware of it,” adds Christine. “However, if the immune system is impaired or unable to ward off menacing pathogens then illness can result.”
WHAT’S OUR GUT GOT TO DO WITH IT?
Since the spotlight has been shining on gut health and our microbiome (the bacteria and other microorganisms inside your large intestine), research is showing its ability to support our immunity.
“The bacteria that make up our microbiome are constantly competing for space and nutrients, and intruding pathogens are no different,” says Christine. “It’s through this competition that our resident gut bacteria can limit the ability for potential pathogens to colonise. This provides protection to the intestinal lining.”
Healthy gut bacteria can also convert fibre from our diets into short chain fatty acids (SCFAS), which we need to support our cells.
“SCFAS have been shown to help our cells to mount an immune defence against invading harmful bacteria and suppress inflammation in the gut,” she adds. “They can also boost systemic or whole-body immunity by enhancing gut barrier function, and recruiting immune cells to the battle.”
WHAT CAN I DO?
Just like how we tend to add more citrus fruits and garlic to our diets when the weather cools down, you can support your gut microbiome by eating a healthy and varied diet.
“Like us, it seems variety is the spice of life for our microbes, too,” Christine
shares. “Adopting a plant-rich diet chock-full with fruits, vegetables, nuts, seeds, legumes and wholegrains will contribute an array of prebiotics to the microbiome and ultimately strengthen immunity.”
She adds that when we
consume foods that contain prebiotics, such as resistant starch, pectin, other fibres, and phytochemicals, “we support the beneficial bacteria to produce helpful substances such as SCFAS that support good health and immunity”.