Over the past few years the importance of the gut microbiome has been talked about ad nauseum. Is this topic just a trend or is there merit to things like the gut-brain connection, the gut and mood, and the gut-immune system connection? The connection between gut health and the immune system is very real and important. The GI tract is the main pathway of contact with the outside world and often is exposed to bacteria and pathogens. The large amount of immune cells that are located in the GI tract is the gut’s defense system and how it protects the body from these harmful outside stimuli. According to a 2008 review, 70% of the body’s immune system is found in the gut (in the gut associated lymphoid tissue). (1)
What Is Gut Health?
“Gut health” is a buzz term that is constantly discussed in the health world. But what is it? Gut health is complex and covers a wide range of topics but generally is defined as the health of the GI tract; the composition, diversity and function of the microbiome and how these things influence absorption of nutrients and GI stress. A healthy gut is imperative for the maintenance of overall well-being. Emerging research suggest it contributes to brain health, sleep, effective digestion, heart health and a robust immune system. Among many important processes, the gut is the center for where food gets broken down and nutrients are extracted. If the gut microbiome is unhealthy, this can lead to many negative downstream effects including not properly absorbing vitamins and minerals. Gut health also encompasses the functionality and makeup of the gut microbiome (all the microbes that reside in the intestines). (4)
How To Support A Healthy Gut
The foods and beverages we ingest directly affect the gut microbiome by influencing and changing the makeup and diversity of gut bacteria. These bacteria feed on complex carbohydrates and fiber from fruits and vegetables that are indigestible. Therefore, consuming a diet rich in vegetables, fruits, grains and other foods high in fiber will help to maintain and improve the health of the gut.
READ MORE: Best Foods For Gut Health
What Is The Immune System?
The immune system, much like the GI tract, is a complex system made up of a network of chemicals, cells, tissues and organs. Its most important function is to defend the body from harmful pathogens. This system involves many different parts of the body, including the gut, to help identify microbes and communicate with the rest of the body to activate and fight the outside invaders. (3)
How To Maintain Gut And Immune Health
A large factor in maintaining the health of the immune system is to practice living a healthy lifestyle and eating a well-balanced and whole food-based diet. Because 70% of the immune system resides in the gut, these factors will allow the gut microbiome to flourish, affecting the immune system positively. It is all connected! Consuming a diet with diverse fruits, veggies,root vegetables and whole grains as well as plenty of fermented foods like kefir or kombucha is a great place to start. Along with keeping stress levels low, getting plenty of sunlight and daily exercise to maintain a strong immune system.
READ MORE: How to Supplement: Immunity, Vitamin C and Beyond
What Is The Connection Between The Two?
Research on gut health and the immune system have shown a significant connection between them. Animal studies have identified the bacteria in the microbiome changes over time when dosed with foreign pathogens. They have also found that certain pathogens are consistent with elevated levels of certain bacterial strains in the gut. (2)
How To Help Them Work Together To Support Health
Consuming an overall healthy diet with a wide variety of plant foods as well as fermented food helps to support a healthy gut microbiome and, in turn, the immune system. Maintaining a healthy weight and avoiding obesity is another important factor. Overweight and obesity can lead to inflammation which can negatively affect both the gut and immune system. Eating healthy fats, such as avocados, olive oil and grapeseed oil, plus plenty of wild-caught fish for their omega-3 content can also support immune function. Another important strategy to maintain a healthy gut and immune system is to avoid processed foods with minimal nutritional value. This can negatively impact the gut microbiome which can also affect the immune responses.
References:
1. Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008 Sep
2. Perez-Muñoz ME, et al. Discordance between changes in the gut microbiota and pathogenicity in a mouse model of spontaneous colitis. Gut Microbes. 2014 May-Jun
3. Parkin J, Cohen B. An overview of the immune system. Lancet. 2001 Jun 2;357(9270):1777-89. doi: 10.1016/S0140-6736(00)04904-7. PMID: 11403834.
4. de Vos WM, Tilg H, Van Hul M, Cani PD. Gut microbiome and health: mechanistic insights. Gut. 2022 May
