For many years, people have used the cliché “You are what you eat” to illustrate the connection between diet and health. You likely know that what you eat can affect your weight and energy level throughout the day. But you might not realize the extent to which diet affects the immune system.

An international team of researchers has found the molecular proof of the concept that diet ultimately affects immunity through the gut microbiome, illustrating the link between diet and health.

“Seventy percent of the immune system is located in the gut,” says David Heber, MD, PhD, professor emeritus of medicine at UCLA Health. “Nutrition is a key modulator of immune function.”

How does gut health function?

Trillions of bacteria, viruses, fungi and other microorganisms, collectively known as the gut microbiota, inhabit the gut, particularly the large intestine. These microorganisms actively maintain a balanced immune system and overall health.

The immune system interacts with the gut microbiota in multiple ways. It receives education and regulation from the microbiota, ensuring appropriate responses to harmful pathogens while preserving tolerance to harmless substances. The microbiota facilitates the development and maturation of immune cells, stimulates the production of immune-modulating substances, and contributes to the maintenance of gut barrier integrity.

The gut barrier, a vital component of gut health, acts as a physical and immunological barrier separating the intestinal contents from the rest of the body. It actively prevents harmful pathogens, toxins and undigested food particles from entering the bloodstream. The gut microbiota plays a significant role in maintaining the integrity of the gut barrier by producing substances that strengthen the lining of the intestines.

Imbalances or disruptions in the gut microbiota, known as dysbiosis, can adversely affect immune function. Various factors, such as a poor diet, stress, antibiotic use, infections, or certain diseases, can contribute to dysbiosis. This imbalance can compromise the function of the gut barrier, increase permeability (leaky gut) and cause alterations in immune responses.

Research indicates that dysbiosis and impaired gut barrier function can actively contribute to the development of immune-related disorders, including allergies, autoimmune diseases and chronic inflammation. In contrast, a link exists between enhanced immune function and decreased susceptibility to specific diseases and a healthy and diverse gut microbiota.

To promote gut health, one must adopt diverse lifestyle and dietary practices that actively support the growth and diversity of beneficial gut bacteria while maintaining a healthy gut environment.

Key strategies to promote your gut health:

Eat a balanced and varied diet: 

Include a wide range of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet. These foods provide essential nutrients and fiber that support the growth of beneficial gut bacteria. Aim for diversity in your food choices to expose your gut microbiota to different types of fibers and nutrients

Consume prebiotic-rich foods:

Prebiotics are types of dietary fiber that serve as a food source for beneficial gut bacteria. Foods rich in prebiotics include onions, garlic, leeks, asparagus, bananas, oats, and flaxseeds. Including these foods in your diet can help nourish and promote the growth of beneficial gut bacteria.

Incorporate probiotic-rich foods: 

Certain foods and supplements provide a means to consume live beneficial bacteria known as probiotics. Probiotic-rich foods include yogurt, kefir, sauerkraut, kimchi, kombucha and other fermented foods. These foods introduce live cultures into your gut, which can help enhance the diversity of your gut microbiota.

Minimise processed and sugary foods: 

Highly processed foods, refined carbohydrates and excessive sugar intake can negatively impact gut health. These foods may promote the growth of harmful bacteria and disrupt the balance of the gut microbiota. Instead, focus on whole, unprocessed foods as much as possible.

Manage stress levels: 

Chronic stress can influence gut health by altering gut motility, increasing inflammation and affecting the composition of the gut microbiota. Engaging in stress-reducing activities such as meditation, exercise, deep breathing and spending time in nature can help support gut health.

Avoid unnecessary antibiotic use:

The design of antibiotics aims to target and eliminate harmful bacteria, but they can also disrupt the balance of the gut microbiota by killing off beneficial bacteria. Use antibiotics only when necessary and as prescribed by your healthcare provider.

Stay hydrated: 

Drinking an adequate amount of water supports digestion and helps maintain regular bowel movements. Aim to drink enough water throughout the day to stay properly hydrated.

Get regular exercise: 

Research has shown that physical activity positively influences gut health. Regular exercise can help regulate bowel movements, reduce inflammation and support a healthy gut microbiota.

Get enough sleep: 

Sufficient sleep is crucial for overall health, including gut health. Imbalances in gut bacteria and increased intestinal permeability have been linked to poor sleep patterns and sleep deprivation.

Weight Control:

According to Dr. Heber, the founding director of the UCLA Center for Human Nutrition, excess weight has an impact on immune function. It is now known that fat stores, previously believed to be inactive tissue, secrete hormones and chemicals that trigger inflammation.

Interesting fact:

The gut is often referred to as the “second brain” because it contains an extensive network of neurons known as the enteric nervous system. This network can operate independently of the brain and spinal cord, influencing digestion, mood and overall well-being.

It’s important to note that everyone’s gut is unique and individual responses to dietary and lifestyle interventions may vary. If you have specific concerns or conditions related to gut health, consulting with a healthcare professional or a registered dietitian can provide personalised guidance and recommendations.

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Sources:

https://people.healthsciences.ucla.edu/institution/personnel?personnel_id=8464

https://www.uclahealth.org/providers/vijaya-surampudi