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5 Ways to Boost Your Immune System and Improve Gut Health

Gut Health Impacts Your Immune System

You are what you eat! Did you know that 70 percent of your immune system is in your gut? (1) Research shows that our gastrointestinal system affects everything from our energy levels and immunity to our brain function. Yet sadly, stomach issues are highly prevalent across the US. Supporting your immune system is more important now than ever as we continue to be impacted by the pandemic.

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According to a 2019 study, digestive diseases account for over 100 million ambulatory care visits annually. Whether it's bloating, acid reflux, constipation, gas, or diarrhea, Americans are suffering the effects of poor gut health. (2)

Tips to Boost Your Gut Health and Immune System

What can you do to support your immune system and incorporate healthy gut habits into your nutrition and lifestyle routine? Consider the following five tips:

1. Include pre-and probiotics in your diet

When you're struggling with poor gut health, sometimes you need to fight off the harmful bacteria in your GI system and create an environment that promotes good bacteria growth. Therefore, avoiding the foods that harm your gut is critical. You want your microbiome—everything in your gastrointestinal tract—to thrive! (3)

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Adding pre-and probiotic-rich foods to your diet, which aid digestion, is one step you can take to help support your gastrointestinal system. Prebiotics are fiber-rich foods that stimulate the growth of good gut bacteria. Examples of foods rich in prebiotics include Jerusalem artichokes, garlic, asparagus, cabbage, onions, boiled potatoes, bananas, apples, grapefruit, walnuts, oats and chia seeds. (4)

Probiotic foods (or microbes) support the good bacteria (live microorganisms) and/or yeasts that live in your body naturally. Their job is to fight off harmful bacteria and include fermented foods like yogurt, cottage cheese, kombucha, sauerkraut, kimchi, pickles, and sourdough bread. Pairing these with your prebiotic foods works together to build a balanced gastrointestinal system. (5,6)

2. Eat high-fiber foods 

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The food you put in your body plays a significant role in your digestive tract function and how you feel. For instance, having the right amount of fiber in your diet can potentially normalize your bowel movements, lower your cholesterol levels, and even control your blood sugar. (7)

So how much fiber does your body need? The Mayo Clinic recommends 21 to 25 grams of fiber a day for women and 30 to 38 grams a day for men. (8)

Examples of foods high in fiber include:

  • Whole-wheat spaghetti

  • Oatmeal

  • Quinoa

  • Raspberries

  • Pears

  • Apples

  • Boiled green peas

  • Broccoli

  • Turnip greens

3. Keep your body moving

Just like nutrition, exercise is vital to your overall health and is a great immune booster. Research shows that regular aerobic exercise can benefit your gut microbiota (the microflora of the gut) and lead to several human health benefits like lymphatic and cardiovascular system improvement. For most adults, the Department of Health and Human Services recommends at least 30 minutes of moderate physical activity every day. (9, 10, 11)

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Whether you walk, run, jump on a trampoline, or practice yoga or Pilates for 30 minutes each day, routine physical activity is a great way to keep your lymphatic system healthy. It helps balance the fluid in your lymph nodes, cut your stress, and improves your body's blood flow. Additionally, when you decrease your sitting time and actively move your body, you can lower your blood pressure and body weight. (12)

4. Limit your sugar intake

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Sugar is a sneaky ingredient that companies love to add to their food and beverage products without customers even realizing it. Why? Because there are over 50 alternative names for sugar, including: (13)

  • Galactose

  • Dextrose

  • Corn syrup

  • Ethyl maltol

  • Galactose

  • Agave nectar

  • Fruit juice concentrate

  • Maltodextrin

  • Barley malt

  • High fructose corn syrup

You must pay attention to food labels because you never know how many of these alternatives will pop up in a single food or drink item. Consuming a high-sugar diet puts you at a greater risk for heart disease, diabetes, weight gain, high blood pressure and chronic inflammation. Additionally, sugar loves the harmful bacteria in your gut, and it slows your body's good bacteria production. (14) If you want your body to thrive, cut out the sugar!

5. Drink more water

Keeping your body well hydrated is essential to your overall health, especially when your body is 60% water. Not only does water regulate your internal body temperature, but it also metabolizes and transports carbs and proteins in your bloodstream and flushes out your waste through urination. (15) We need water to survive!

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Depending on your body size, drinking at least six glasses of water every day is the general recommendation to stay hydrated.16 When you're dehydrated, your lymphatic system slows down, and you feel weak. (9) Not drinking enough water can also cause constipation. So increasing your water intake is even more essential when you're adding more significant amounts of fiber to your diet. The goal is to create an environment that promotes healthy bowel patterns, not constipation, gas or bloating.

Speak with an Experienced Nutrition Coach About Gut Health

If you're someone who suffers from digestive problems, your immune system is likely suffering the effects—issues that can make you more susceptible to infections and viruses. Consider working with a Certified Integrative Nutrition Health Coach who can educate, guide, and support you as you begin your health journey and work to create maintainable lifestyle changes.

Visit my Instagram for healthy recipes and more gut health tips!






Resources

  1. “Allergy and the gastrointestinal system.” NCBI. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/ (Accessed 03/22/2021).

  2. “Burden of Gastrointestinal Symptoms in the United States: Results of a Nationally Representative Survey of Over 71,000 Americans.” NCBI. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6453579/ (Accessed 03/22/2021).

  3. “Gut Microbiome.” Science Direct. Retrieved from: https://www.sciencedirect.com/topics/medicine-and-dentistry/gut-microbiome (Accessed 03/22/2021).

  4. “Prebiotics vs. Probiotics: What’s the Difference?.” Cleveland Clinic. Retrieved from: https://health.clevelandclinic.org/prebiotics-vs-probiotics-whats-the-difference/ (Accessed 03/22/2021).

  5. “How to Pick the Best Probiotic for You.” Cleveland Clinic. Retrieved from: https://health.clevelandclinic.org/how-to-pick-the-best-probiotic-for-you/ (Accessed 03/22/2021).

  6. “Probiotics.” Cleveland Clinic. Retrieved from: https://my.clevelandclinic.org/health/articles/14598-probiotics (Accessed 03/22/2021).

  7. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 (Accessed 03/22/2021).

  8. Chart of High-Fiber Foods.” Mayo Clinic. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948 (Accessed 03/22/2021).

  9. “Outline Images Download Cite Share Favorites Permissions PERSPECTIVES FOR PROGRESS Exercise and the Gut Microbiome: A Review of the Evidence, Potential Mechanisms, and Implications for Human Health.” LWW Journals. Retrieved from: https://journals.lww.com/acsm-essr/Fulltext/2019/04000/Exercise_and_the_Gut_Microbiome__A_Review_of_the.4.aspx  (Accessed 03/22/2021).

  10. “6 Ways to Stimulate Your Lymphatic System.” BeatCanver.org. Retrieved from: https://beatcancer.org/blog-posts/6-ways-to-stimulate-your-lymphatic-system/ (Accessed 03/22/2021).

  11. “How much should the average adult exercise every day?” Mayo Clinic. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916  (Accessed 03/22/2021).

  12. “How to Boost Your Immune System.” Harvard Health Publishing. Retrieved from: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system/ (Accessed 03/22/2021).

  13. “The 56 Most Common Names for Sugar (Some Are Tricky).” Healthline. Retrieved from: https://www.healthline.com/nutrition/56-different-names-for-sugar#437.-Other-sugars-with-glucose-and-fructose (Accessed 03/22/2021).

  14. “The Sweet Danger of Sugar.” Harvard Health Publishing. Retrieved from: https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar (Accessed 03/22/2021).

  15. “The Water in You: Water and the Human Body.” USGS, Retrieved from: https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0# (Accessed 03/22/2021).

Staying Hydrated – Staying Healthy. The American Heart Association. Retrieved from: https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy (Accessed 03/22/2021).