Boosting Your Microbiome During Flu Season

A Healthy Gut Can Strengthen Immunity

During seasonal changes, many of us could benefit from strengthening our immune defenses. While routine actions like hand-washing, vaccinations and avoiding germs are good practice, one often-overlooked factor in immunity is the health and make-up of our gut microbiome. The trillions of bacteria living in our digestive system play a vital role in immune-system health, influencing everything from infection resistance to inflammatory response. Whether you’re looking for a private microbiome test or large-scale microbiome testing for your company or institution like a university, it’s easier than ever before to take control of your gut microbiome. By taking steps to support a balanced microbiome, we can improve our body’s resilience during changes in season, and set ourselves up for the following year.

Microbiome and Immunity 

The gut microbiome is a complex ecosystem that works with the body to support digestion, produce essential nutrients and protect against pathogens. About 70% of the immune system is housed in the gut, with research showing that a balanced microbiome can help regulate immune function and response, lowering the potential risk of infections and reducing the severity and symptoms of illnesses when they do occur. Beneficial gut bacteria communicate with immune cells to help the body distinguish between harmful and harmless substances, minimising inflammation and preventing overreactions that can weaken immunity.

Tips for Boosting Your Microbiome

Probiotic-Rich Foods

Probiotics are live, beneficial bacteria that help populate the gut with helpful microbes. Foods like natural yogurt, kefir, sauerkraut, kimchi and miso are rich in probiotics and can help maintain a healthy bacterial balance. Including some of these foods in your diet can support microbial diversity, which strengthens your body’s immune defenses. If you find it challenging to get probiotics through food, a high-quality probiotic supplement can be a helpful alternative.

Incorporate Prebiotic Fiber

Prebiotics are a type of fiber that serves as food for beneficial bacteria in the gut. Garlic, onions, bananas, apples and whole grains are high in prebiotic fiber, benefitting your microbiome and encouraging the growth of helpful microbes. Adding these foods to your diet can ensure your gut bacteria have the nutrients they need to thrive, bolstering your immune system’s foundation.

Eat a Diverse Diet Rich in Plants

Microbial diversity is important for a resilient immune system. One of the most effective ways to promote diversity in your gut is to eat a wide variety of plant-based foods. Aim to include different types of fruits, vegetables, nuts and seeds in your meals each week. Each food provides a unique blend of nutrients and fibers that feed various types of bacteria, contributing to a balanced microbiome. 

Reduce Sugar and Processed Foods

Sugars and highly processed foods can disrupt the balance of the microbiome by promoting the growth of harmful bacteria. These bacteria can contribute to inflammation, which weakens immune function and increases the risk of illness. Try to reduce your intake of added sugars and heavily processed foods, and replace them with nutrient-dense, whole foods that support gut health.

Sleep and Stress Management 

Sleep and stress management are often overlooked when considering gut health, but both can have a huge impact on the microbiome. Poor sleep and chronic stress can disrupt microbial balance, weaken immunity, and leave you more susceptible to infections. Ideally, aim for 7-9 hours of quality sleep each night and consider incorporating stress-reducing activities like meditation, yoga or even a simple walk in nature. 

During flu season and seasonal changes, particularly colder weather, a healthy microbiome can be one of your best allies for a strong immune system. By making some small but meaningful changes in lifestyle that include probiotics, prebiotic fiber, a diverse diet and healthy lifestyle habits, you can give your body the resources it needs to defend against seasonal illnesses.