Does optimising your gut health really help in your fight against colds and flu?  Read on to discover more. 

Scientists are increasingly focusing on the link between our immune system and our gut. Recently its been recognised that the ‘friendly’ lactic-acid producing bacteria within our large intestine may even help to protect us against common infections such as colds and flu, so the link between immunity and gut health is very real indeed.

This isn’t at all surprising when you realise that around 70 per cent of our entire immune system is found within the lining of the intestines, in what is known as our gut-associated lymphoid tissue (GALT). In fact, this is where you’ll also find 80% of our antibody producing immune cells hanging out. They form white patches throughout the gut, known as Peyer’s Patches. Perhaps even more importantly, this is where our T-cells form any new immune memories needed against newly discovered infections.

Funnily enough, when I see clients for IBS and we start to tackle their gut health, one of the first improvements they tend to notice is with their immunity.  They comment that although everyone around them is dropping like flies, they’ve escaped unscathed! 

Immunity & gut health: The mucosal barrier

Our first point of contact for bacteria, viruses and other pathogens is our mucosal barrier. This is the layer of mucus which covers our oral cavity, digestive system, reproductive and respiratory tracts.

This mucus layer should be packed with antibodies and will eliminate potential invaders before we’ve even had a chance to realise we were under attack.

How do you keep it healthy?

Vitamin A and zinc are vital nutrients for keeping your mucosal barrier healthy, strengthening both your gut health and immunity.

Prebiotics from food and supplements keep your friendly bacteria well fed. Prebiotic-rich foods to include are –

• Leeks
• Onions
• Garlic
• Boiled and cooled potatoes
• Chicory
• Asparagus

Ensuring you’re eating a diverse diet can be a nightmare when you’re suffering with your gut, especially as so many of these ‘healthy’ foods are also big trigger foods. If this is the case for you I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help you eat safely, whilst avoiding triggering symptoms. 

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

To further strengthen your immunity, ensure you minimise or avoid –

• Sugar
• Ultra processed foods
• Excessive alcohol intake (this is very damaging to your gut)

It’s a double-win if you can reduce sugar as you’ll help your immunity as well as your digestion.

I hope this helps you avoid the dreaded bugs this winter.

Here are five surprising and simple additions to your diet to help alleviate anxiety.

Unfortunately it’s a sign of the times that, to a greater or lesser extent, everyone seems to be plagued with some degree of anxiety or worry. And if you suffer with digestive issues it’s a double whammy as you no doubt will have noticed that what goes on in your head definitely impacts what’s happening in your gut. We all frequently use phrases such as ‘I have a gut feeling about this’ or ‘I’ve got butterflies in my stomach’ – these all refer to our powerful gut-brain connection, and this is the link between stress, anxiety and gut health.

The more scientists discover, the more it’s becoming apparent that the link between our digestive system and emotions is incredibly strong. Gut health can impact depression, stress and anxiety in a big way – so it’s vital to keep both functioning as optimally as possible. The brain and the gut are ALWAYS talking to each other.

The gut is known as the second brain for good reason – it’s home to the enteric nervous system (ENS). The more scientists research the ENS the more they discover just how complicated and powerful it is – so its no wonder that it’s so sensitive to any sign of stress.

Unfortunately our bodies don’t distinguish between psychological and physical stress. It makes no difference whatsoever to our bodies whether we’re being pursued by lions, or freaking out about a deadline at work. It responds in the same way. The upshot of all this stress is a state of chronic inflammation, which we absolutely want to avoid as inflammation is the root cause of so much disease.

So, with that in mind which foods will help you?

Luckily there are dozens of food choices which will assist you here, but here are some really easy ones you can add (or remove!):

2. Avoid gluten if necessary

Limiting, or even totally avoiding gluten-containing foods such as pasta, bread and baked goods may have a positive effect on your mood. Traditional food processing methods such as sprouting or using fermented grains, for example, ensure gluten-containing grains are much easier to digest and allow for greater nutrient absorption. So if you’re struggling with grains its always worth trying sourdough bread, or sprouted grain products to see if that makes a difference for you.

4. Consume Mushrooms

Mushrooms are a fantastic source of B-vitamins so feel free to consume them in abundance. They’re especially rich in B6 which is needed for serotonin production, this will help ensure your mood remains positive, and is a natural stress reliever. Shiitake mushrooms are especially beneficial as they’re great for immunity as well as being a great source of B6.