The Gut, Immunity & Probiotics: Eating your Way to a Strong Immune System

The gut is the training ground for our immune system. It’s where the first exposure of newly formed immune cells to foreign objects - think viruses, food particles, bacteria -  occurs. The gut functions based off of an intricate relationship between our enterocytes (cells of the gut lining) and the microbiome (bacteria, fungi, yeast, etc.) who have taken up living there (well, the bacteria prefer to live in the colon!).  Their constant, accurate communication determines the type and grade of immune response to our gut contents.  Regulation of this interdependent relationship can determine the difference between feeling great and developing a food allergy or chronic systemic inflammation.  Changes in the makeup of the microbiome can engender certain disease states, like irritable bowel syndrome.  For example,  problem-causing bacteria, can release irritating toxins that cause the junctions between the enterocytes to become “leaky”.  The toxins and other particles, which would normally not make it through the gut barrier, squeak between the enterocytes and into the blood stream, leading to a systemic immune response we experience as inflammation. Many experts are now saying that systemic inflammation is the root-cause if not a major player in most chronic disease states, including obesity, diabetes, and depression. We want to support our immune system by eliminating any controllable sources of inflammation and allowing it to focus on keeping us well.  A healthy microbiome ensures a healthy gut barrier (i.e. functional cell junctions, proper nutrient absorption), and a healthy gut barrier allows for proper immune training and response(i.e. proper destruction of pathogens (disease-causing viruses and bacteria), mitigation of inflammatory responses). Healthy gut, healthy YOU!

And, there is great news: you can eat your way to a happy, healthy gut!

PROBIOTICS: Probiotic-rich foods are those with beneficial bacteria. A few, research-backed beneficial strains are Lactobacillus acidophilus, Lactobacillus plantarum, Bifidobacterium bifidum, or Bifidobacterium infantis. Food sources include:

·       yogurt (Don’t eat dairy? Do coconut yogurt!), kefir

·       fermented foods like tempeh, sauerkraut, kimchi, miso, or anything “pickled”

If these are not a part of your normal diet, I suggest starting with a few spoonfuls of yogurt before your first meal, or adding it to your oatmeal or a smoothie.

PREBIOTICS: Many foods, what we call prebiotics, allow these beneficial microbes to thrive due to their insoluble fiber content. Prebiotic foods include vegetables, fruits, seeds and grain products that contain fiber that the human body does not break down.  Examples of prebiotic foods include:

·       artichokes, onions, garlic, asparagus, broccoli, dandelion

·       chickpeas, beans, lentils

·       apples, grapefruits, bananas

·       oats, barley

·       flax seeds, sunflower seeds, chia seeds

So, if you’re eating a varied, whole-food diet, you are doing wonders to support your microbiome!  There are many beneficial nutrient and probiotic supplements that also support gut health, but it is imperative that you first align your diet. FOOD FIRST. Happy eating! :)