Immunity in the gut has garnered significant attention in recent years, prompting many individuals to turn to nutritional supplements. In fact, immunity serves as a crucial defense mechanism for the body against diseases, with gut immunity playing a vital role. But do you know that you can further enhance gut immunity through your diet? This article examines dietary recommendations, providing an effective and natural way to strengthen immunity.
The Importance of Gut Immunity
According to Professor Toshio Ohashi, a Japanese medical doctor, a significant part of the human immune system resides in the gut. Over 70% of immunoglobulin A is produced in the gut, and more than 70% of immune cells, including T, NK, and B cells, are also found there. The gut, the largest immune organ in the body, plays a crucial role in preventing viral invasions and may help prevent aging.
The gut probiotics we know transform dietary fiber into short-chain fatty acids and produce vitamins. The gut microbiota comprises various bacterial species, including beneficial, neutral, and harmful bacteria. Probiotics help suppress the growth of potentially harmful bacteria in the gut.
6 Types of Foods That Contain Gut Probiotics
Nutritionist Keri Glassman emphasizes the importance of sourcing probiotics from a variety of foods. To strengthen gut immunity, choose foods high in dietary fiber or naturally fermented. The following 6 categories of foods can help improve gut immunity:
- Whole Grains and Root Vegetables
Brown rice, oats, black rice, quinoa, sweet potatoes, and pumpkin are high in dietary fiber and probiotics. Moderate intake supports intestinal peristalsis, shortens the time food spends in the gut, and enhances digestion and absorption - Beans
Soybeans, black beans, and red beans are rich in soluble dietary fiber that supports healthy bacteria. - Vegetables
Asparagus, broccoli, and carrots are rich in insoluble dietary fiber, providing nutrients for beneficial bacteria and aiding in bowel movements to clear intestinal waste. - Fruits
Apples, papayas, and bananas contain abundant soluble dietary fiber. Combining them with unsweetened yogurt rich in probiotics is highly beneficial for maintaining a healthy gut microbiot - Nuts
Walnuts, cashews, and other nuts provide a feeling of fullness and are rich in nutrients while also helping to clear intestinal waste. - Seaweed
Seaweed and kelp are rich in dietary fiber and probiotics, easily digestible, and provide various nutrients.
Other Approaches to Strengthen Gut Immunity
Nutritionists recommend that while diet is crucial in maintaining gut health, adequate sleep and proper hydration are equally essential. Inadequate sleep can lead to stress and disrupt the necessary rest for bodily systems, potentially resulting in gastrointestinal issues. Furthermore, stress hormones can encourage the growth of harmful bacteria. Staying hydrated helps stimulate gastrointestinal motility and stabilize blood pressure. Therefore, healthy lifestyle habits can boost immunity, prevent gut diseases, and maintain overall health.