{"id":19382,"date":"2020-05-20T18:43:05","date_gmt":"2020-05-20T18:43:05","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=19382"},"modified":"2022-05-12T17:00:44","modified_gmt":"2022-05-12T17:00:44","slug":"gut-health-and-immune-system","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/","title":{"rendered":"How Gut Health Supports the Immune System"},"content":{"rendered":"Here’s a comprehensive look at the strong links between gut health and the immune system<\/a>. Plus: Understanding the gut microbiome and tips for a healthier gut.<\/em>\n\nMost people think of the immune system as a diffuse collection of cells, floating through the bloodstream, searching for invaders to destroy. But if you only look in the blood, you\u2019ll miss the majority of immune cells.\n\nThat\u2019s right. Most immune cells\u2014about 70 percent of them<\/a>\u2014are located in the gut!\n\nAlso in the gut is the gut microbiome\u2014a vast system of bacteria and other microbes that outnumber human cells, according to the latest estimates, by a factor of 1.3<\/a>. These gut flora not only have a profound impact on the immune system; they\u2019re also influenced by diet and lifestyle.\n\nIf you want to support a healthy gut (and therefore a healthy immune system), read the diet and lifestyle tips concluding this article. First, though, let\u2019s cover some basics on the gut microbiome and how it affects immunity.\n

What Is the Gut Microbiome?<\/h2>\nYour gut doesn\u2019t only contain human cells. It also contains bacteria, fungi, viruses, and parasites.\n\nTogether, these gut-dwelling microbes comprise the gut microbiome.\n\nThe gut microbiome has evolved with humans over millions of years, generally in a symbiotic fashion. In return for a place to hang out, our resident microbes help us digest food, synthesize vitamins, produce energy, reduce inflammation<\/a>, regulate the immune system, and protect against dangerous pathogens<\/a>.\n\nGenerally speaking, some gut flora are considered \u201cgood\u201d (health-promoting) while others are considered \u201cbad\u201d (health-detracting). In the good category fall bacteria in the lactobacillus and bifidobacterium genera, and in the bad are some types of Streptococcus (strep) bacteria<\/a>, a fungus called candida<\/a>, and a variety of parasites.\n\nUnfortunately, it\u2019s not always that simple. Some people, for instance, suffer from an overgrowth<\/a> of \u201cgood\u201d lactobacillus bacteria, while others coexist in perfect health<\/a> with candida or parasites.\n\nConfused? That\u2019s okay. The gut microbiome bewilders scientists, too. For now, understand that gut microbes are highly individual. One person\u2019s healthy gut flora might be another\u2019s unhealthy gut flora. But that doesn\u2019t mean you can\u2019t take positive steps towards improving your situation.\n\nWe\u2019ll get to that soon. Next we\u2019ll cover how the gut microbiome, and the gut environment in general, impacts immunity.\n\n\"Woman\n

How Gut Health Affects the Immune System<\/h2>\nIt\u2019s one thing to know that 70 percent of your immune cells reside in the gut. It\u2019s another thing to understand, beyond mere trivia, how gut health and the immune system interrelate.\n\nTo simplify this tangled topic, let\u2019s look at a few specific examples.\n

The Gut Barrier<\/h3>\nAlong with skin, the gut barrier is your first line of defense against pathogens. It\u2019s like a gatekeeper: letting the good (food) in and keeping the bad (germs) out.\n\nThe gut microbiome helps maintain this barrier. Not only do good bacteria secrete antimicrobial chemicals to destroy invaders, but they also provide fuel (as short-chain fatty acids) to tighten junctions<\/a> between intestinal cells. In other words, they make the barrier stronger.\n

The Gut Produces Antibodies<\/h3>\nIf you\u2019re exposed to a pathogen (like a virus), your body takes 3 to 10 days<\/a> to form antiviral antibodies. These antibodies, in turn, provide longer-term protection against the virus.\n\nThis, in fact, is how most vaccines work. You\u2019re exposed to an inert form of the virus, your body produces antibodies, and you have immunity.\n\nRelevant here, the gut houses and produces an antibody called immunoglobulin A (IGA)<\/a>. This antibody supports mucous production and immune defenses in both the lungs and the gut.\n

Immune System Development<\/h3>\nThe days before birth and the first 1,000 days that follow are crucial for seeding the gut<\/a> to establish a vigorous immune system. In fact, during the birth process, the mother transfers part of her microbiome to the baby.\n\nLater, after the baby is born, breast milk nourishes the baby\u2019s microbiome\u2014setting up the infant for better immunity later in life. Breast milk also contains compounds like lactoferrin that shield the child against gut issues.\n

Allergy Prevention<\/h3>\nA robust gut microbiome teaches the immune system to recognize what\u2019s good and what\u2019s bad in the environment. When the microbiome becomes disrupted, the immune system becomes confused, and allergies<\/a> can result. This explains, in part, why breast-fed babies are less likely to develop allergic conditions<\/a> later in life.\n

Reducing Inflammation<\/h3>\n\u201cAll disease begins in the gut.\u201d The Greek physician Hippocrates didn\u2019t know it at the time, but he was talking about inflammation.\n\nChronic inflammation refers to a widespread unhealthy immune response, and it\u2019s linked to nearly every disease<\/a> in the book. So, where does most inflammation originate?\n\nYes\u2014in the gut.\n\nA healthy gut microbiome can help. It seals up a leaky gut<\/a>, increases mucus production, feeds intestinal cells, and tells the immune system when it should and shouldn\u2019t show up. In other words, it reduces unnecessary inflammation<\/a>.\n\n\"3\n

6 Tips for a Healthier Gut<\/h2>\nLet’s shift gears to the practical now. Here are some quick tips to support gut health, and thus your immune system.\n

1. Eat an Anti-Inflammatory Diet<\/h3>\nTo minimize gut inflammation, there are two main foods you want to limit: sugar and vegetable oils. Study after study has shown<\/a> that the Standard American Diet\u2014high in both these foods\u2014is incompatible with a healthy gut.\n\nYou should also be mindful of which foods trigger GI symptoms. Common offenders include gluten<\/a>, eggs, soy, nuts, and dairy<\/a>. Temporarily eliminating these foods<\/a> can reduce inflammation and give your gut time to heal.\n\nFinally, eat anti-inflammatory foods. These include fish rich in omega-3 fatty acids and spices like turmeric and ginger. You might also consider taking a high-quality omega-3 supplement<\/a>.\n

2. Experiment With Fiber<\/h3>\nIn a healthy gut, dietary fiber<\/a> passes through your gut and serves as fuel for good bacteria in the large intestine. The bacteria digest this fiber, producing anti-inflammatory compounds like butyrate as a byproduct.\n\nThe benefits of fiber, however, are highly individual. Some folks\u2014especially those with chronic gut issues\u2014tend to do better on low-fiber diets<\/a>. You\u2019ll have to play around to determine the amount of fiber that works best for your body.\n

3. Take Probiotics<\/h3>\nProbiotics<\/a> are healthy microbes you can consume in both food and supplement form.\n\nTaking probiotics can help<\/a>:\n