As well as protecting ourselves from the coronavirus on the outside, we can also build up our defences from the inside by looking after our gut health.

We can achieve this by strengthening our immune system. The immune system is complex and highly responsive to the world around us, so it is not very surprising that many factors affect its functioning.

We can control the ‘health’ of the trillions of microbes living in our gut. The aforementioned microbiome, which plays an essential role in the body’s immune response to infection, and in maintaining overall health.

Microbes

As well as mounting a determined response to infectious pathogens like coronavirus, a healthy gut microbiome also helps to prevent potentially dangerous immune over-reactions that damage the lungs and maybe other vital organs.

These excessive immune responses can cause respiratory failure and death. This is also why we should talk about “supporting” rather than “boosting” the immune system. An over-active immune response can be just as risky as an under-active one.

However, rather than taking supplements that claim to ‘boost your immune system’ with no actual supporting evidence, the food you choose to eat has a big impact on the range and type of microbes in the gut.

A diverse microbiome is a healthy microbiome, containing many different species that each play their part in immunity and health. Microbiome diversity will decline as you get older. This may help to explain some of the age-related changes we see in immune responses, although less than originally thought. So it’s even more necessary to maintain a healthy microbiome throughout life.

The best way to increase microbiome diversity is naturally by eating a wide range of plant-based foods, which are high in fibre, and limiting over processed foods – especially junk food. Varied Diet

Vary Your Diet

Following a Mediterranean diet has also been shown to improve gut microbiome diversity and reduce inflammation. Eating plenty of fruit, vegetables, nuts, seeds and whole grains; healthy fats like high-quality extra virgin olive oil; and lean meat or fish.

Avoid too much (or all) alcohol. Limit your intake of salt, sweets and sugary drinks. Artificial sweeteners or other additives are not healthy. If you are concerned about getting hold of fresh produce – then frozen fruit, berries and vegetables are just as healthy as their fresh counterparts. And they will last much longer than the currently recommended two-week isolation period. Canned fruit, beans and pulses are another long-lasting option.

Another source of natural probiotics are bacteria and yeast-rich drinks like kefir (fermented milk) or kombucha (fermented tea).

Fermented vegetable-based foods, such as Korean kimchi (and German sauerkraut) are another good option.

So be imaginative and open-minded. Broaden your daily diet to add in this extra variety and boost the microbiome health and you.

You can always learn more by checking out my e-book on gut health.

CW