The gut microbiome is made up of trillions of bacteria that live in our digestive tract, with a strong influence on our digestive function as well as overall health and well-being. It may come as a surprise, but around 70% of our immune system resides in our gut and our gut bacteria play a crucial role in supporting development of our immune cells and helping them to identify foreign invaders.
The gut lining acts as a protective barrier between the inside body and the outside, regulating which particles can pass through and into the blood stream. A robust intestinal lining will allow nutrients from the food we eat to be absorbed and prevent the passage of larger, undigested food and potentially harmful particles. However, there are instances where the intestinal lining can become damaged and more permeable, sometimes referred to as ‘leaky gut’. This will allow larger food particles to pass through the lining and enter the blood stream. These will be treated as foreign invaders, setting off a cascade of reactions and leading to inflammation as a result of your immune system thinking it is under attack. This inflammatory state can have a detrimental effect on your overall immune function and you may become highly sensitive to a variation of foods in your diet.
There are many factors which may contribute to increased permeability of your gut lining. Some of these include:
A diet which is high in refined sugars
Medications
Stress
Parasites
Nutritional Deficiencies
As you can see, in addition to providing our body with the nutrients it needs, optimising digestive health is a vital piece of the puzzle when supporting immune function. The reason behind a compromised immune system will vary massively from person to person and any underlying imbalances will need to be identified and addressed with the personalised support of a nutrition practitioner. If you would like to find out more about optimising your digestive and immune health, please get in touch.
In the meantime, here are 4 simple and effective steps to get you started
Feed your bacteria
Include fermented foods in your diet to help support a balanced microbiome. These include foods such as sauerkraut, kefir or live yoghurt.
*Each individual’s microbiome is unique, so start off slow, introducing these foods one at a time and monitoring any change in symptoms.
Eat the Rainbow
Include a rainbow of colourful fruits and vegetables. Variety ensures a diversity of nutrients and fibre, supporting a diverse, healthy gut microbiome and therefore maintaining a balanced immune system.
Vitamin D
This fat-soluble vitamin is crucial for immune regulation and supporting the integrity of your intestinal lining – commonly catching colds and infections could be a sign that your Vitamin D levels are low. Given the lack of sunlight exposure during winter months, UK government guidelines recommend that we should be taking a supplement (10μg) daily, from September to March. Similarly, include vitamin D rich foods such as egg yolks, full fat dairy products, fortified foods and oily fish to ensure you are getting a small amount through your diet.
Stress is a normal part of life and without it, we wouldn’t be able to run for our lives in the face of danger. However, chronic stress can wreak havoc in our digestive system, negatively impact our gut microbiome and weaken immune function, increasing susceptibility to colds and infections.
Gentle exercise such as yoga may exert beneficial effects by reducing the negative impact of stress. Similarly, make space in your day for activities that you know will help you to unwind.
*****This blog is not intended or implied to be a substitute for seeking professional medical advice, treatment or diagnosis. Information provided here is general, and not intended to treat, diagnose, prevent or cure any disease or conditions. Please contact your GP or private health consultant, if you have any personal health concerns, or consult a registered nutritional therapist for personalised dietary and lifestyle advice and guidance.
