As we head into winter, supporting your immune system becomes even more important, and your gut has a surprisingly important role to play
A large proportion of immune activity is associated with the gut, while the trillions of bacteria living there help communicate with and regulate our immune system. So, looking after your gut microbiome can be an important part of supporting your health throughout the colder months.
Winter can also mean more time indoors, less exposure to sunlight and, for many of us, a change in our eating habits. We may reach more often for comforting, highly processed foods and eat less fresh produce. This doesn’t mean you need to avoid your favourite winter treats, but making sure your diet remains rich in fibre, plant foods and essential nutrients can help give your gut microbiome the nourishment it needs.
This winter don’t just think about protecting your immune system – think about feeding the gut that helps support it.
Here are five foods I recommend including in your winter diet –
Oats are a great source of beta-glucan, a type of soluble fibre that can be fermented by gut bacteria. They also provide nutrients that support normal immune function.
Mushrooms contain beta-glucans and other compounds that interact with the immune system. They’re also a useful source of several micronutrients and make a great addition to soups, omelettes and stir-fries.
Garlic contains prebiotic compounds that can help nourish beneficial gut bacteria. It’s also packed with plant compounds, making it an easy way to add flavour and nutritional value to winter meals.
Kiwi fruit provides fibre and vitamin C, which contributes to normal immune function. They can also be a useful addition to the diet for supporting normal digestion.
Berries including blueberries, raspberries and strawberries are rich in fibre and polyphenols. These plant compounds interact with our gut microbiome, making berries a great addition to breakfast or a snack.
Bonus tip: Don’t forget Vitamin D. During the UK winter months, sunlight exposure is limited, so vitamin D supplementation is worth considering. Vitamin D contributes to the normal function of the immune system. Vitamin C and zinc are also important nutrients for immune function, but supplements shouldn’t replace a varied, balanced diet.
Based out of Urban Fitness in Alnwick, Philippa August has worked in the health and fitness industry for over 20 years. Beginning her career as a nurse, she moved into health promotion before qualifying as a personal trainer and lifestyle coach and earning a first-class honours degree in Sport and Exercise Science. She later completed an MSc in Nutritional Science with Distinction, receiving an award for outstanding academic performance. Her additional qualifications include cardiac rehabilitation and GP exercise referral. www.philippaandme.com
