Improving Gut Health for Better Immunity

All that we eat passes along the gastrointestinal tract through the gut. Gut health refers to the balance of microorganisms living in the digestive tract. The gut microbiome consists of bacteria, fungi, and viruses. The gut performs several functions relating to nutrient absorption, immune functioning, and detoxification.

There are 500 different species of bacteria in the digestive tract and the gut wall comprises 70% of cells that make up the immune system.

Gut health and immunity

The healthy gut bacteria are crucial for the immune system to function properly. They balance immune responses properly so that the body accurately detects pathogens and refrains from responding with an attack every time you’re in a new environment. When bad gut bacteria flourishes, it can lead to the development of several diseases. Because gut health is so important for immunity, it’s imperative to know how to improve it. The food we eat plays a massive role in regulating our gut health and the rest of this article will highlight the different ways that you can work on improving your gut health every day.

Ways to improve gut health

• Consume probiotics and fermented foods

Consuming probiotics in the form of fermented foods lead to the growth of healthy gut microbiome and prevent inflammation as well as other intestinal issues. Such foods contain live bacteria that can restore healthy gut functioning. Such foods include fermented vegetables, kimchi, kefir, sauerkraut, kombucha, and tempeh.

• Avoid sugars and sweeteners

Sugars and artificial sweeteners are damaging to healthy gut microbiota. They also have a negative impact on metabolism and can increase the risk of developing heart disease, obesity, or diabetes. Restaurant takeaways, processed foods, soft drinks, and other junk foods tend to have high sugar content or make use of artificial sweeteners that can affect the microbiota balance in your gut. Avoid these foods as far as possible for healthy gut functioning.

• Exercise regularly

Your gut health doesn’t just depend on what you eat. The amount of exercise you get also determines the diversity of the gut microbiome and athletes typically have a more diverse gut microbiome than non-athletes. 150 minutes of moderate intensity training per week in the form of running, brisk walking, or other activity along with at least 2 days of strength training in the week can make a big difference to your gut health.

• Get in some prebiotic fibers

Probiotics thrive on prebiotics which are non-digestible carbohydrates. The good bacteria multiply thanks to high fibre plant based sources of prebiotics. Make sure you consume enough grains, seeds, fruits, vegetables, and pulses so that your gut bacteria can thrive. Foods to consume for this include:

• Onions

• Garlic

• Wholegrains

• Apples

• Carrots

• Wheat

• Legumes

• Mushrooms

• Bananas

Gut microbes feed on these prebiotics to maintain gut lining and prevent inflammation. A typical Western diet is high in fats, refined sugar, and meat, making it difficult for healthy gut bacteria to thrive.

• Get good quality sleep

Your body follows its own biological clock or circadian rhythm and sleep is necessary to allow the body to recover and repair itself. Brain functioning and digestive processes are also impacted by sleep and lack of quality sleep negatively impacts the presence of healthy gut bacteria. Make sure you’re getting enough quality sleep for healthy gut functioning.

• Skip unnecessary antibiotics

Antibiotics are necessary in many situations but there have been cases where antibiotics have been unnecessarily prescribed. Prolonged use of antibiotics can destroy even the good bacteria in the gut and lead to antibiotic resistance. The destruction of healthy gut bacteria lasts long after stopping the usage of antibiotics so use them sparingly as a last resort once you’ve discussed alternative courses of action with your doctor.

• Manage stress levels

When you’re stressed, so is your gut and the balance of healthy bacteria in the gut can be affected at such times. This impacts immune responses and other bodily processes that are rooted in the functioning of a healthy gut. Practicing stress management through deep breathing, meditation, and relaxation exercises can help keep stress levels in check and lead to a healthy gut.

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