How Gut Health Boosts Immunity? Benefits of Probiotics and Prebiotics

• Written by Sejal Singhania

  Reviewed by Munmi Sharma

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When we frequently fall ill, we seek quick solutions to enhance our immunity, such as vitamin C, turmeric shots, and more. However, we often overlook the powerhouse and control centre of our immune system: the gut. Surprisingly, around 70% of your immune system is located in your gut, highlighting the importance of gut health for your overall well-being. Your gut contains trillions of bacteria essential in helping your body fight illnesses, control inflammation, and maintain strength.

If you frequently catch colds, feel low on energy, or have allergies, it might be time to examine your internal health. In this blog, we’ll explore how to improve gut immunity and discover the roles of probiotics and prebiotics in helping you feel your best naturally.

Importance of Gut Health in Boosting Immunity

Gut health plays a crucial role in overall health and well-being. It is not just responsible for digestion; it houses a community of bacteria, archaea, fungi, and other microorganisms, collectively called the gut microbiome. This microbiome serves as a defence force, identifying harmful bacteria and helping to maintain balance in the immune system.

The good gut health support:

• Digestion and nutrient absorption.
• Produce essential immune cells.
• Vitamin production (like B vitamins and vitamin K)
• Hormone regulation
• Improve nutrient absorption

An imbalance in the gut may weaken the immune system, increasing individuals' exposure to infections and diseases.

Probiotics and Prebiotics: Power Players of Stronger Immunity

A healthy gut is the foundation of a strong immune system, and that’s where prebiotics and probiotics come into play. These tiny but mighty supporters work behind the scenes to balance your gut microbiome, helping your body to fight illnesses naturally. Let's explore more about prebiotics and probiotics in detail.

Probiotics: The Good Bacteria 

Probiotics are live microorganisms that can positively impact your body. Probiotic products feature specific beneficial microbes that enhance the population of helpful microbes in your gut. Additionally, you can take probiotic healthy gut supplements designed to combat harmful microbes and strengthen your immune system against infections.

How probiotics help immunity: 

• Modulating gut microbiota
• Strengthening the gut barrier
• Enhancing the production of antibodies
• Reduce the duration of colds and infections

Prebiotics: Food for Good Bacteria

Prebiotics consist of high-fibre foods that nourish beneficial bacteria in the gut. They enhance the effectiveness of probiotics and contribute to a healthy, balanced microbiome. Common examples of prebiotic foods include fruits, vegetables, and whole grains.

How prebiotics help immunity:

Fostering the development of helpful gut bacteria that generate metabolites to enhance immune function.

How to Improve Gut Health?

Enhancing gut health revolves around nourishing your gut microbiome. The trillions of bacteria in your digestive system influence digestion, immunity, mood, and metabolism. Maintaining a consistent routine and adopting healthy eating habits are crucial in improving gut health. Here is a breakdown of science-backed and natural ways to improve gut health: 

• Balanced diet: Consuming a variety of colourful fruits and vegetables, alongside whole grains, lean proteins, and healthy fats, provides essential nutrients that support your gut bacteria. These components nourish the gut microbiome, enhance digestion, and lower the chances of gastrointestinal problems.
• Fermented foods: Fermented foods for gut health are abundant in probiotics, which boost the number of beneficial gut bacteria. These probiotic gut health foods include yogurt, kefir, sauerkraut, and kimchi, enhance digestion, reduce bloating, and contribute to overall well-being. 
• Avoid excessive sugar and processed foods: Limiting sugar and processed foods is advisable for good gut health. High-sugar foods can unbalance gut bacteria and encourage the growth of harmful microbes. This imbalance may result in inflammation and a compromised digestive system over time. 
• Fibre food: High-fibre foods, including fruits, vegetables, whole grains, and legumes, act as fuel for the good bacteria in your gut, promoting a healthy microbiome and digestive regularity. They also serve as a food source in maintaining healthy bowel movements.
• Hydration: Staying hydrated helps digestion, prevents constipation, and might even support the diversity of the gut microbiome. Water is key in ensuring everything moves smoothly through your digestive tract. To boost your gut health even more, consider enjoying coconut water, lemon water, and other delightful beverages that can help to alkalinise your intestines. 
• Manage stress: Stress may disturb the balance of gut bacteria and contribute to inflammation, impacting digestive and immune health. Stress relief methods such as meditation, deep breathing, yoga, or taking a short walk can help restore gut health and promote overall well-being. 
• Get enough sleep: Sufficient sleep is crucial for maintaining a healthy gut. Insufficient sleep can lead to hormonal imbalances, increasing cortisol, the stress hormone. Strive for 7 to 9 hours of sleep nightly to enhance gut health and boost digestive immunity. 
• Detoxifying herbs: Detoxifying herbs like turmeric, neem, mint, green tea, lemon, and fennel aid in toxin release, boost gut health, and boost energy. These herbs help to cleanse the digestive tract and sustain gut balance naturally. 
• Potential Supplements: Gut health supplements, including probiotics and prebiotics, can help restore balance, especially after digestive issues. They promote the development of beneficial bacteria and enhance overall digestion. Always opt for high-quality supplements and seek advice from a healthcare professional before using them.

What to Eat to Support a Healthy Gut?

To nourish your gut health, it’s great to include a variety of fibre-rich foods, fermented foods, and prebiotic-rich options in your meals. Fibre is key in keeping your gut balanced and nourishing your good bacteria. Whereas fermented foods are packed with probiotics, prebiotics are the perfect fuel for gut bacteria. Let’s explore some of the best foods for gut health.

• Fibre-Rich Foods - Whole grains (oats, brown rice, quinoa), legumes (beans, lentils), fruits (apples, berries), and vegetables (broccoli, asparagus).
• Prebiotic-Rich Foods - Bananas, onions, garlic, asparagus, and seaweed.
• Fermented Foods - Yogurt, kefir, sauerkraut, kimchi, and miso.
• Immune-Boosting Foods - Citrus fruits, ginger, turmeric, leafy greens, almonds, and green tea.

Signs Your Gut May Need Support

Several factors influence gut health, including diet, stress, allergies, and digestive conditions. To maintain a healthy digestive system, recognise the signs of a healthy gut and respond to any changes. Here are key signs of an unhealthy gut you shouldn't ignore: 

• You have an upset stomach, such as bloating, gas, or constipation.
• Feeling tired all the time.
• You have trouble sleeping in general.
• You are intolerant to some foods.
• You have extreme food cravings, especially sugar.
• You have unintentional weight gain or loss.
• You have skin issues like acne or eczema.
• You get migraines.
• You have autoimmune problems.
• You have frequent mood changes.
• Regular colds or infections

Pro Tip: If you notice several of these signs, it may be time to improve your gut health with a better diet, stress management, and possibly medical assistance. Often, these seemingly minor issues can lead to significant long-term health concerns. Having the right health insurance ensures you're financially ready while focusing on natural healing. Our family health insurance provides comprehensive coverage, from diagnostics to medications and specialist consultations, bringing peace of mind in your healthcare journey. 

Healthy Gut Checkpoint!

Your gut isn’t just about digestion—it’s essential to keeping your immune system healthy and strong. By selecting nourishing foods, nurturing your mental health, maintaining adequate hydration, and supporting your gut microbiome, you provide your immune system with everything it requires to flourish. Remember, those little daily choices can significantly impact your long-term wellness. So, listen to your gut; it could be the key to feeling your best from the inside out.

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.