Have you ever thought about how your gut affects your immune system? A healthy gut can help protect you from illness, lower the risk of chronic conditions, and believe it or not, help safeguard you from developing an autoimmune disease.
Your gut – or microbiome – is home to trillions of microorganisms such as bacteria, yeast, protozoa, and viruses. It’s diverse, balance and thriving – or should be. These microbes help with digestion, make B vitamins and vitamin K, produce neurotransmitters like serotonin, dopamine, and GABA, which affect mood, stress, and anxiety. They also play a big role in supporting and regulating your immune system.
More than 70% of our immune system lives in the gut. The gut-associated lymphoid tissue (GALT) houses immune cells. These cells help protect your body from harmful invaders.
A balanced gut microbiome regulates immune responses. It reduces inflammation. It also protects your body from harmful invaders. Imbalances in the gut, known as dysbiosis, can trigger several immune disorders.
Your gut and immune system work together to keep you healthy. They are in constant communication. Gut bacteria train your immune system. Certain microbes teach immune cells how to respond correctly. This prevents unnecessary attacks on healthy tissues.
A diverse gut microbiome strengthens immunity. A variety of beneficial microbes helps your immune system function properly. This lowers the risk of infections and inflammatory diseases.
The Link Between Gut Health and Chronic Inflammation
Inflammation is part of your body’s defense system. It helps protect you from harm. However, when it becomes chronic, it can damage your health.
There are two types of inflammation:
- Acute inflammation is short-term. It happens when you get a cut or an infection. Your immune system responds to heal the damage.
- Chronic inflammation is long-term. It happens when your immune system stays active even without an injury. Over time, it can damage healthy cells.
An unhealthy gut can contribute to chronic inflammation
Here’s how:
- It produces harmful substances. These overstimulate the immune system.
- It weakens the gut barrier. This allows toxins to enter the bloodstream.
- It disrupts the balance of gut bacteria. This increases inflammation markers.
A healthy gut helps lower chronic inflammation. This supports a stronger immune system.
How Diet Affects Your Gut and Immune System
What you eat has a huge impact on your gut health. Some foods help beneficial bacteria grow. Others feed harmful microbes. Some increase inflammation.
Eating gut-friendly foods can improve your microbiome, which in turn, strengthens your immune system. Having a diverse gut microbiome is essential for good health. The more beneficial bacteria you have, the better your immune system functions.
- Prebiotic Foods (Feed Good Bacteria)
Prebiotics are fibers that nourish beneficial gut bacteria.
You can find them in foods such as:
- Asparagus
- Artichokes
- Onions and leeks
- Garlic
- Legumes (peas, lentils, chickpeas)
- Whole grains (oats, quinoa, brown rice)
- Probiotic Foods (Provide Good Bacteria)
Probiotics are live microbes that boost gut health.
They can be found in foods such as:
- Yogurt (with live cultures)
- Kefir
- Kimchi
- Sauerkraut (fermented)
- Kombucha
- Cottage cheese (with live cultures)
- Fiber-Rich Foods (Promote Gut Diversity)
Fiber encourages the growth of good bacteria. It also supports digestion.
Great sources include:
- Fruits (apples, bananas, berries)
- Vegetables (broccoli, spinach, carrots)
- Nuts and seeds (almonds, chia seeds, flaxseeds)
Foods That Harm Gut Health
Some foods can weaken your gut microbiome. They may also increase inflammation.
Try to limit the following:
- Processed foods (these lack fiber and nutrients)
- Refined sugars (lacks nutrients)
- Artificial sweeteners (disrupts gut bacteria balance)
- Excessive alcohol (disrupts gut bacteria balance)
Consuming too many of these can lead to an imbalanced microbiome, which can weaken your immune system and increase the risk of disease.
Want to learn more about integrating more gut-friendly foods into your diet? Our team at Healthy Heartbeet Nutrition Counseling provide expert insights on nutrition and wellness.
In addition to your diet, there are other lifestyle factors that affect gut health. Stress is a big one. Chronic stress can negatively affect gut bacteria. And sleep… Poor sleep disrupts gut balance and weakens immunity.
If you feel like you could use some support around diet and lifestyle, reach out today. We can help!