Colds and Flu: How to Avoid Them This Winter (by Supporting Your Gut)

Colds, flu and even Covid seem to be making the rounds again — but before you reach for the vitamin C sachets, it might surprise you to hear that your gut could be your biggest secret weapon this season.

Yes, really. Around 70% of your immune system actually lives in your gut — so if you want to stay fighting fit, that’s where your focus should be.

Why your gut plays such a big role in fighting off bugs

Inside your gut lives a whole ecosystem of bacteria — some good, some not so good. The ‘friendly’ ones, known as lactic-acid producing bacteria, don’t just help with digestion and bloating… they also play a key role in defending you from colds and flu.

In fact, about 80% of your antibody-producing immune cells hang out right there in your gut lining, ready to jump into action when viruses show up. Pretty amazing, right?

When I work with clients on gut health (often for IBS or digestive symptoms), one of the first unexpected benefits they notice is fewer sniffles and bugs. While everyone else is dropping like flies, they’re breezing through the season unscathed.

Your mucosal barrier — your body’s first line of defence

The mucosal barrier is a layer of protective mucus that lines your digestive tract, mouth, lungs and even reproductive system. Think of it as your internal security guard — it traps viruses and bacteria before they can do any damage.

To keep this barrier strong and healthy, your body needs plenty of vitamin A and zinc — both vital for mucosal and immune health.

Feed your gut, feed your immune system

Your friendly gut bacteria need fuel — and that fuel comes from prebiotics. These are types of fibre that help the good bacteria thrive.
Add these prebiotic-rich foods into your diet where you can:

• Leeks

• Onions

• Garlic

• Chicory

• Asparagus

• Boiled and cooled potatoes (a brilliant source of resistant starch)

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

I know this can be tricky if you struggle with IBS or food sensitivities — many of these “healthy” foods can also trigger symptoms. That’s exactly why I created The Ultimate Gut Health Programme — it helps you eat to support your gut and immunity without setting off your symptoms.

And on the flip side, cut back on the things that weaken both gut and immune function — like sugar, ultra-processed foods, and excess alcohol. Reducing sugar is a double-win: it supports your digestion and helps your immune system stay resilient.

The bottom line

If you’re serious about avoiding colds and flu this winter, start with your gut.
Nourish it. Feed it. Support it.

Because when your gut is happy — your immune system will be too.

And if you need a little extra support to get there, The Ultimate Gut Health Programme will show you exactly how to calm your digestion, support your microbiome, and strengthen your immunity — all while eating delicious, satisfying food.

Stay well this winter! 🌿