DEAR FRIENDS,
For most of us, staying healthy is top of mind right now. I know it is for me. We want to be strong and able to fight off any bacteria or viruses that come our way. There are many components of optimum health and a strong, balanced immune system. The food we put in our bodies, our sleep, exercise, stress levels, and other lifestyle choices all contribute to our health and our ability to fight off pathogens.
A big part of keeping our immune system strong is tending to our gut microbiome. The microbiome consists of about 40 trillion bacteria living in and around our intestines. It’s known that over 70% of our immune cells are found in our gut. By taking care of our microbiome, we can cultivate the “good” bacteria that in turn support our immune cells and our whole body. A healthy microbiome helps our intestines maintain a strong, protective wall - important for preventing or reducing inflammation that can cause disease.
As you can imagine, our food choices play a big part in keeping our gut microbiome balanced and healthy. Here are a few suggestions to start you on the path to a healthy gut and strong, resilient immune system.
1. Eat a wide range of fruits, vegetables, beans, legumes, whole grains, nuts, and seeds. Remember to “eat the rainbow.” These foods are nutrient-dense and fiber-rich. Fiber isn’t digested in the body - it makes its way to the large intestine where it is broken down and feeds the bacteria in the microbiome.
2. Add fermented foods to your diet. Fermentation involves bacteria or yeasts converting sugars in food to organic acids or alcohol. These foods include probiotics that help cultivate the “good” bacteria in your gut.
Some examples are:
Yogurt (plain is best to avoid added sugars)
Kimchi
Sauerkraut
Kefir
Kombucha
Tempeh
Studies have shown that fermented foods can also reduce disease-causing bacteria in the gut.
3. Eat prebiotic foods. I like to think of prebiotic foods as the “fertilizer” for the microbiome “garden.” Prebiotic foods are mainly fiber or complex carbs that cannot be digested by the body. The bacteria in the microbiome breaks down these foods for energy.
Some prebiotic foods to try:
Chicory root
Dandelion greens
Garlic
Onions
Leeks
Asparagus
Bananas (not ripe)
Jerusalem artichoke
4. Add foods rich in polyphenols to your diet. Polyphenols are plant compounds that have been shown to reduce blood pressure, inflammation, cholesterol levels, and oxidative stress. They also are not digested fully in the body, so make their way to the large intestine where they are digested by gut bacteria.
Examples include:
Dark chocolate
Red wine
Grape skins
Green tea
Almonds
Onions
Blueberries
Broccoli
To maintain good health, including a strong immune system, we need to eat a diverse diet of whole, unprocessed (or minimally processed) foods. This includes lean proteins from plant and/or animal sources, complex carbohydrates, and healthy fats. Have fun experimenting with these foods that will promote our gut health!
Today’s recipe is for:
Vegetarian Chili from one of my favorite recipe websites, CookieandKate.com
This chili includes a variety of colorful vegetables, spices packed with antioxidants, and fiber-rich beans. If you top this with a spoonful of plain Greek yogurt, you have the perfect dish for feeding your microbiome with fermented foods/probiotics, prebiotics, and polyphenols. Enjoy!