As the days get longer and temperatures rise, we know that winter is subsiding and the relaxing days of summer are right around the corner. Cold and flu season usually coincides with winter, but it’s possible to feel under the weather when it’s sunny and warm outside.
We know that washing hands and getting enough sleep play key roles in reducing the risk, severity and duration of colds and flu, but there’s one aspect of maintaining a healthy immune system that you may have overlooked -- gut health.
Supporting your gut is vital for a robust immune system, and today, we’ll discuss the gut health-immune system connection as well as what you can do to stay healthy and well throughout the year.
The Gut-Immunity Connection
Your gut is often referred to as your "second brain”. It's a complex ecosystem of trillions of microorganisms, collectively known as the gut microbiome, that play a pivotal role in your overall health, including your immune system. In fact, ~70% of your immune system resides in your gut.
In other words, to maintain a strong immune system during cold and flu season, gut health is essential.
So, how does gut health impact immune system function?
For starters, bacteria in the gut[1,6]:
- Metabolize proteins and complex carbohydrates
- Synthesize vitamins
- Generate a tremendous number of metabolic products that can mediate cross-talk between gut epithelial and immune cells
- Influence the body’s immune reaction to viral infections, such as influenza
Additionally, when the gut microbiome digests complex carbohydrates via fermentation, they produce important compounds called short-chain fatty acids (SCFAs) that modulate host immune cells and serve as a carbon source for colonocytes. The most notable SCFA is butyrate, which reinforces the gut barrier, offers anti-inflammatory benefits, protects against pathogen invasion, and supports immune function.[2,3]
Research also shows that high-fermented-food diet steadily increased microbiota diversity and decreased inflammatory markers.[4]
On the flip side, gut dysbiosis can also dysregulate immune responses, causing inflammation, oxidative stress, and insulin resistance.
Added Mood Benefits!
SCFA may also help support mental stress by reducing stress and improving mood. Research shows that supplementation with SCRA may alleviate selective and enduring alterations induced by repeated psychosocial stress. Researchers are using these findings as a jumping off point into how improving gut health may help treat stress-related disorders.[5]
The Gut-Lung Connection
Similar to the gut-brain axis, the gut and lungs also communicate with each other via a unique system of immune system messengers. As mentioned above, a healthy gut microbiome can help reduce your susceptibility to viruses and infections that affect the lungs.
While human studies are limited, animal studies to date find that the lung microbiota is able to protect against respiratory infections.[7]
Eating for a Healthy Gut & Immune System
Nurturing a diverse and healthy gut microbiome, and thereby boosting your immunity, starts with consuming a nutritious diet that includes:
- Fruits
- Vegetables
- Fermented foods (yogurt, kefir, sauerkraut, kimchi, etc.)
- Whole grains
- Nuts
- Seeds
- Legumes
- Lean proteins
- Healthy fats
These foods, especially plant foods, provide important vitamins, minerals, probiotics, and fiber.
Fiber, in particular prebiotic fiber, plays a key role in maintaining gut health. While our bodies can’t digest fiber, the bacteria in our guts can ferment it to produce compounds like butyrate and other short-chain fatty acids. Foods high in prebiotic fiber include onions, garlic, leaks, chicory root, asparagus, artichokes and bananas.
One premium supplement option is the ultimate convenience with our All-in-1 Daily Essential Nutrition. This Organic Greens & Reds Superfood + 25 vitamins and minerals, probiotics, prebiotics, digestive enzymes, and a metabolic complex help boost your health, support your gut, reduce bloating, strengthen immunity, fuel natural energy, and fill nutritional gaps—all in one delicious daily drink
Another supplement option is to include a high-quality fiber supplement. 1UP Fiber Plus delivers an impressive 7 grams of fiber per serving, from high-quality sources including golden flax seed, psyllium husk, and inulin. We’ve also included vitamin C as well as heat-stable probiotics (LactoSpore) to further support gut health, regularity, and immune function.
As you’re well aware, Vitamin C is renowned for its immune-boosting properties. It acts as an antioxidant, protecting your immune cells from oxidative stress and helping them function efficiently. Foods rich in Vitamin C include citrus fruits, strawberries, broccoli, kiwi, bell peppers, and Brussels sprouts.
The Bottom Line
Cold and flu season are inevitable, but there are a number of things you can do to stay strong and healthy, including quality sleep, physical activity, stress management, and prioritizing gut health.
Collectively, these lifestyle choices, support your body’s wellness and significantly reduce your risk of getting sick this year. Start implementing these strategies now so that you can stay on track with your workouts and achieve your fitness and physique goals on time!
References
- Yoo JY, Groer M, Dutra SVO, Sarkar A, McSkimming DI. Gut Microbiota and Immune System Interactions. Microorganisms. 2020 Oct 15;8(10):1587. doi: 10.3390/microorganisms8101587. Erratum in: Microorganisms. 2020 Dec 21;8(12):E2046. doi: 10.3390/microorganisms8122046. PMID: 33076307; PMCID: PMC7602490.
- Cleophas MCP, Ratter JM, Bekkering S, Quintin J, Schraa K, Stroes ES, Netea MG, Joosten LAB. Effects of oral butyrate supplementation on inflammatory potential of circulating peripheral blood mononuclear cells in healthy and obese males. Sci Rep. 2019 Jan 28;9(1):775. doi: 10.1038/s41598-018-37246-7. PMID: 30692581; PMCID: PMC6349871.
- Siddiqui MT, Cresci GAM. The Immunomodulatory Functions of Butyrate. J Inflamm Res. 2021 Nov 18;14:6025-6041. doi: 10.2147/JIR.S300989. PMID: 34819742; PMCID: PMC8608412.
- Wastyk HC, Fragiadakis GK, Perelman D, Dahan D, Merrill BD, Yu FB, Topf M, Gonzalez CG, Van Treuren W, Han S, Robinson JL, Elias JE, Sonnenburg ED, Gardner CD, Sonnenburg JL. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021 Aug 5;184(16):4137-4153.e14. doi: 10.1016/j.cell.2021.06.019. Epub 2021 Jul 12. PMID: 34256014; PMCID: PMC9020749.
- van de Wouw M, Boehme M, Lyte JM, Wiley N, Strain C, O'Sullivan O, Clarke G, Stanton C, Dinan TG, Cryan JF. Short-chain fatty acids: microbial metabolites that alleviate stress-induced brain-gut axis alterations. J Physiol. 2018 Oct;596(20):4923-4944. doi: 10.1113/JP276431. Epub 2018 Aug 28. PMID: 30066368; PMCID: PMC6187046.
- Harper A, Vijayakumar V, Ouwehand AC, Ter Haar J, Obis D, Espadaler J, et al. Viral Infections, the Microbiome, and Probiotics. Front Cell Infect Microbiol. 2021;10:596166. doi: 10.3389/fcimb.2020.596166.
- Enaud R, Prevel R, Ciarlo E, Beaufils F, Wieërs G, Guery B, Delhaes L. The Gut-Lung Axis in Health and Respiratory Diseases: A Place for Inter-Organ and Inter-Kingdom Crosstalks. Front Cell Infect Microbiol. 2020 Feb 19;10:9. doi: 10.3389/fcimb.2020.00009. PMID: 32140452; PMCID: PMC7042389.
