Gut Health | Immune Health
The health and stability of our digestive system is so intimately related to the health and stability of our immune system. Did you know the gut is the largest immune organ? About 70% of your body’s lymphocyte production begins in the gut. Crazy! The gut is also a huge producer of secretory IgA cells, which are the first responder immune cells in our mucosal membranes (mouth, nose, eyes). Those are major components of our body’s immune function and there is so much we can do to improve the health of the gut and, in turn, the immune system.
Statistics say 60-80% of the world will contract COVID-19 at some time in their lives. With the current rise in cases there is so much we can do to improve our overall health, decrease the severity of illness (should we be exposed) and improve our odds at healthfully recovering from this novel viral infection. We have seen the devastation this virus can have. Now, more than ever, is a great time to ensure you’re optimizing your health and a GREAT place to start optimizing immune system function is with optimizing gut health.
FIVE Ways to Improve Gut Health & Immune Health
Eat whole foods, limit processed foods & opt for organic when possible
Whole foods are far superior in supporting gut function. Specifically, plant-based foods that contain short-chain fatty acids (SCFA) help fuel the growth of beneficial gut bacteria. SCFA act as food for the intestinal lining the build a healthy mucosal layer, strengthening gut immune function. SCFA, specifically butyrate, have significant anti-inflammatory properties in the gut.
Processed foods, on the other hand, deplete nutrients for the gut, the body and can even have harmful effects on the gut lining. Certain chemicals (often used as preservatives) are essentially antimicrobial agents that impact the healthy growth of good gut bacteria and impair healthy mucosal growth within the intestinal lining.
It is also recommended to choose organic foods (when possible). Pesticides are harmful chemicals when it comes to the robust health of microbial balance in the gut. Research has shown pesticides from food can destroy the tight junctions of the intestinal lining that are responsible for filtering nutrient absorption. Destruction of the tight junctions has also been correlated with leaky gut, food intolerances and autoimmune conditions.
TIP: Try to eat vegetables, protein, healthy fats and complex carbs with every meal. Use the Dirty Dozen as a resource when making your grocery list.
Eat in a calm, relaxed environment, when possible
Eating in a calm, relaxed environment helps signal the nervous system to stay in a “rest and digest”, parasympathetic state. This nervous system response signals the release of digestive enzymes, assimilates nutrients throughout the intestines for absorption and helps the migrating motor complexes (MMC) function properly, moving food through the small intestine in suitable time. If digestive enzymes and those MMC are insufficient, many nutrients may go unabsorbed and, even worse, food particles may remain in the gut, ferment and cause chronic bacterial overgrowth. This can eventually lead to symptoms of constipation, diarrhea, GERD, gas/bloating and/or abdominal pain.
TIP: before sitting to eat your food, pause and take 3 deep breaths. If it helps you, consider a simple statement of gratitude for your food and for your body receiving all those beneficial nutrients.
Pay attention to symptoms, especially if they’re connected to eating certain foods
Food intolerances are very common and often go undiagnosed. If there is a particular food that is causing you noticeable symptoms, or perhaps even a particular food you crave more than normal, I suggest avoiding that food. If you notice a symptom externally, chances are internally (in your 25 feet of intestines) there is a much bigger reaction happening. When food reactions are heightened in the gut, the immune system is working hard at managing that inflammatory response and thus may be less equipped at secreting other, really important, immune responses for the rest of the body.
TIP: keep a food diary if this helps identify possible food reactions. If you need to avoid something, plan to remove it for 4-6 weeks. Working with a nutritionist, naturopathic physician or functional medicine practitioner with the can be very helpful.
Diversify foods
Diverse, plant based foods, are IMMENSELY beneficial at ensuring a healthy variety in gut bacteria. It is recommended to eat at least 50 different foods a week. FIFTY (it seems like a lot, I know!). This helps provide a lot of great fuel for good gut bacteria growth and that is paramount to well functioning GI and immune systems.
Limit sugar
Sugar directly impacts immune system response. Research has shown high carbohydrate or sugar intake depletes active levels of phagocytes, which are immune cells that are integral to bacterial and viral immune reactions. Now, not all sugar is created equal. Sugars from whole fruit, for example, have fiber that can be beneficial for the gut. My general recommendations here is to avoid excessive carbohydrates (bread, tortillas, chips) and simple sugars (white sugar, brown sugar, corn syrup). This is especially important when you feel any first sign of illness. Hold off on any sugar at the first sign of not feeling well and your immune system will be so much stronger.
BONUS: chronic stress significantly alters the health of our GI system. If you’re looking for some ways to support your adrenal glands and stress response, get my free guide here.
Additionally, imbalances in the gut microbiome or chronic gut infections can be a big source of inflammation. We know that those who have contracted COVID-19 have an exponential increase of inflammation in their bodies during infection. A great way to enhance outcomes, if you are to contract the virus, is to decrease inflammation in your body now.
These are unprecedented times. Do what you can to take care of yourself and if you’re looking for more information directed at prevention of, and care for, viral symptoms associated with COVID-19, schedule a wellness consultation today.
Resources:
Takiishi T, Fenero CIM, Câmara NOS. Intestinal barrier and gut microbiota: Shaping our immune responses throughout life. Tissue Barriers. 2017;5(4):e1373208. doi:10.1080/21688370.2017.1373208
Pickard JM, Zeng MY, Caruso R, Núñez G. Gut microbiota: Role in pathogen colonization, immune responses, and inflammatory disease. Immunol Rev. 2017;279(1):70–89. doi:10.1111/imr.12567
Singh RK, Chang HW, Yan D, et al. Influence of diet on the gut microbiome and implications for human health. J Transl Med. 2017;15(1):73. Published 2017 Apr 8. doi:10.1186/s12967-017-1175-y
Donovan SM. Introduction to the special focus issue on the impact of diet on gut microbiota composition and function and future opportunities for nutritional modulation of the gut microbiome to improve human health. Gut Microbes. 2017;8(2):75–81. doi:10.1080/19490976.2017.1299309
Yu S, Zhang G, Jin LH. A high-sugar diet affects cellular and humoral immune responses in Drosophila. Exp Cell Res. 2018;368(2):215–224. doi:10.1016/j.yexcr.2018.04.032
Van Oss CJ. Influence of glucose levels on the in vitro phagocytosis of bacteria by human neutrophils. Infect Immun. 1971;4(1):54–59.