The immune system is a powerful defense against illness. As the summer is slowly coming to end there are eating strategies that can improve an existing illness or prevent new ones from occurring. According to Dr. John Berardi in his article titled “What to Eat for a Stronger Immune System” we all have bacteria in our stomach that works to prevent illness, but the good bacteria needs to be properly fed to work efficiently. The immune system begins as we consume products through saliva. If bacteria or germs are able to pass through saliva and into our stomach, the hydrochloric acid in our stomach will typically match up against the bacteria. If the hydrochloric acid does not stop the bacteria from entering the digestive system, germs will be met with our system’s chemical compounds and proteins that will break them down. The digestive system’s good bacteria called probiotics will block bad bacteria from being able to enter our bloodstream, colon or small intestine.
The entire GI tract houses most of our immune system which helps us fight off dangerous invaders. To increase the amount and strength of probiotics in our GI tract, certain types of foods should be eaten. Good bacteria thrive on whole foods but deteriorate when processed and sugar-filled foods are consumed. In general, if these types of foods are eaten you are more apt to develop illnesses and stay sicker for a longer time.
Eating a healthy diet will help combat illness by feeding the good bacteria in your gut. Prebiotics, which are a form of semi-digestible fiber help bacteria flourish. You should aim to consume 2-3 servings a day of these foods. Some examples of prebiotics are garlic, leeks, onions, apples, bananas, barley, quinoa, yams, berries, chia seeds and flaxseed. You can take prebiotic supplements but they should only be used in addition to the prebiotics you are already consuming.
One to two servings of probiotic foods should be eaten each day. Probiotic-rich foods are kefir and yogurt with live and active cultures, pickles, kimchi, miso, tempeh, soy sauce and kombucha. Probiotic supplements can be taken in addition to consumption of probiotic foods.
While prebiotics and probiotics aid in fending off illness sometimes sickness can still occur. Consuming products like garlic, bone broth, green tea, honey and elderberries can help you feel better faster. Other than consuming prebiotics and probiotics some ways to improve your immune system include eating the correct amount of food (not overindulging or not eating enough), eating healthy fats (avocados, nuts or olive oil), reducing sugar intake, consuming protein and eating plenty of vegetables and fruit. A diet that is balanced in healthy foods can increase your immunity against harmful bacteria. For more information to keep you healthy please visit our website at www.oxborochiro.com.
