Fuel Your Immunity with Good Nutrition
By: Sarah Pflugradt, PhD, RDN, CSSD, CSCS
They say that the only things certain in life are death and taxes, but you can be sure that cold and flu season is going to come around every year, whether you like it or not. From doorknobs and shopping carts to handshakes and sneezes, germs are part of life. Sometimes illness can’t be avoided, but it’s worth preparing your body to tackle whatever comes your way. Here’s how nutrition can help.
A Healthy Gut Is Your Best Defense
Your gut is a part of your innate immune system, and that means it is one of your first lines of defense against the germs that want to make you sick. The community of bacteria within your gut is called the microbiome. Multiple studies have shown that a healthier microbiome gives you a big boost in immunity. How do you get a healthier microbiome through nutrition? It’s easier than you think.
1. Fiber for the Fight for A Strong Immune System
Fiber, from foods like fruits, vegetables, whole grains, nuts, seeds, and beans, is more important than simply keeping you regular; it is vital for the health of your microbiome. Fiber can ferment in the gut, thanks to the work of the good bacteria in your gut. At the end of this process, special compounds called short-chain fatty acids are made that send signals throughout the body to increase your immune response and decrease inflammation. Inflammation that lasts a long time in your body is called low-grade inflammation, and it’s like an alarm that is continually going off and it can impair your immune function. Aim for 25 to 38 grams of fiber each day from whole foods to get all of the beneficial nutrients, in addition to the fiber.
2. Probiotics for More Gut Bacteria
Probiotics may be a health buzzword, but when eaten daily, you increase the number of good bacteria in your gut and that is like your own little personal gut army. Not only do you increase the number, but eating different types of probiotics can increase the diversity in your gut. Think of it like having fighter jets in the air, tanks on the ground, satellites in space, and a battleship at the ready. Different types of bacteria defend against different threats to your immune system. You can get probiotics from foods like refrigerated sauerkraut, kimchi, kombucha, yogurt with live and active cultures, and miso. You should aim for one serving each day.
3. Vitamin C from Foods for an Immunity Boost
You may already know that eating foods high in vitamin C, like citrus fruits, tomatoes, bell peppers, kiwi, and strawberries are good for reducing the length of a cold—it’s boosting your immune function in a couple of ways. Vitamin C is a powerful antioxidant that can reduce inflammation in your body. Vitamin C has also been shown to boost the number of good bacteria in your gut, increasing their number and diversity to keep your immune system healthy.
Bottom Line
Fiber, probiotics, and vitamin C-rich foods are only three of the many foods that can help keep your immune system in tip-top shape this season. You can easily incorporate these by adding 1-2 more fruits or veggies to your day and adding one serving of probiotic-rich foods to a meal or snack. Keeping your gut healthy is vital to a strong immune system.
Want to level up your nutrition game?
Join the Nutrition Group in the Team RWB app to connect with service members from all branches and eras. They share recipes, tips, and information. They also provide support as you work to achieve your fitness goals.
Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
