Gut health and immunity:
Did you know that nearly 70% of your immune system is in your gut?
Yes, you might want to read that twice; your gut is where bacteria/virus meets the immune system. This is where your body fights/handles different invaders. Hence, maintaining the balance and health of your digestive system is essential in protecting your immune system.
As health and nutrition experts we are obsessed with gut health and the role it plays in the overall health. Here are 5 simple ways you can keep a stronger immune system through a healthier gut:
Eliminate gluten
Gluten is a protein found in wheat, grains like rye, spelt, and barley, as well as the products made from these grains. Individuals with gluten sensitivity could have widespread reactions to gluten. The symptoms can vary and include gastrointestinal symptoms such as diarrhea, constipation, bloating, excess gas, abdominal pain, brain fog, fatigue, skin issues, respiratory problems, and weight loss resistance, ultimately, leading to inflammation and leaky gut even in those who do not have celiac disease.
How to protect your gut from this? Simply try an elimination diet where gluten is removed. This is a simple experiment you could do on your own without having to pay for a visit to the doctor; you will be surprised as to how much better you will feel once gluten is removed from your diet.
Eliminate dairy
To milk or not to milk has been a controversial topic. You may have heard consuming dairy products may cause weight gain, bloating, acne, gas, allergies, eczema, brittle bones, and can even promote cancer.
No matter if you are lactose intolerant or not, milk should not be a regular part of your diet as cow’s milk today contains dozens of reproductive hormones, allergenic proteins, antibiotics, and growth factors, some of which are known to promote cancer.
You may ask where you would get enough calcium if I omit milk? Here are other nutritious sources of calcium: dark leafy greens, sardines, and tahini can be incorporated into your diet.
Eat the rainbow
A variety is the best but try to aim for dark leafy greens that are packed with phytonutrients and fiber. The recommended fiber intake is 25grams per day for women and 38 grams per day for men. Fiber helps with better digestion and maintaining regular bowel movements.
Eat fermented food
Feed the good bacteria in your gut daily. Try foods such as sauerkraut, kimchi, pickled vegetables, Kefir (fermented and unsweetened), tempeh, and unpasteurized apple cider vinegar. You could also consider taking a high quality probiotic; be sure to discuss this with your doctor or dietitian.
De-stress
Did you know stress can alter the gut nervous system causing a leaky gut, changing the normal bacteria in the gut?
Within the past decade it has become clear that there is a strong connection between the gut microbiome and the gut-brain axis; so not only does a healthy gut affect your mental state, but your mental state affects how your gut functions. To de-stress try taking deep breaths, move your body daily, and get a good night sleep.
In summary, remember that your daily attempt to keep your gut healthy will improve and boost your immune system and overall health. Don’t forget to share your comments and questions below.