Female make shape of heart with her hands. Light summer breakfast with organic yogurts, fruits, berries and nuts. Nutrition that promotes good digestion and functioning of gastrointestinal tract.
Our gut health plays a crucial role in our immunity and mental well-being. Recent research underscores the importance of maintaining a healthy gut, which can help lower the risk of colds, flu, and even support mood and cognitive function. The growing awareness of our microbiome—the community of microbes in our digestive tract—has provided ample evidence of its impact on our overall health.
The Gut-Immune Connection
It’s fascinating to note that approximately 70 percent of our immune cells reside in the intestinal tract. These immune cells coexist with trillions of microbes, which differentiate between food particles, beneficial bacteria, and potential invaders. This intricate ecosystem is vital for training the immune response, teaching it to recognize and respond to threats.
When the gut is healthy, so is our immunity. Conversely, a disrupted microbiome, known as dysbiosis, can weaken the body’s immune response, increasing vulnerability to respiratory infections, colds, and flu. Factors such as diet, stress, antibiotics, and illness can disturb this balance, compromising our defenses.
The Gut-Lung Axis
Recent studies have explored the gut-lung axis, revealing that changes in gut microorganisms can influence immunity in the lungs and airways. Stress, antibiotics, and poor diet can negatively impact microbiota, heightening the risk of respiratory illnesses, flu, and asthma.
“Beneficial microbes help train the immune response, teaching them to recognize threats and respond.”
Nourishing Your Microbiome
To maintain a healthy gut, it’s essential to consume fiber-rich foods and fermented products such as yogurt, kimchi, sauerkraut, miso, kombucha, tempeh, and tofu. These foods feed protective microbes and increase the production of short-chain fatty acids like butyrate, which are crucial for overall health, reducing chronic disease risk, and boosting immunity.
A diverse diet full of whole foods supports beneficial microbes. Aiming to eat 30 different plant foods per week is a practical goal. This diversity nourishes the microbiome, supporting the immune system.
The Gut-Brain Axis
The gut-brain axis refers to the constant communication between gut microorganisms and the brain, coordinated by hormonal, neural, and immune signals. Research indicates that individuals with depression, stress-related illnesses, and anxiety often have a disrupted microbiota.
Diverse gut bacteria have been linked to lower incidences of anxiety and depression. Clinical trials have shown that probiotics can improve mental health in some cases. The gut significantly influences the production of serotonin and dopamine, neurotransmitters crucial for mood and digestion.
“About 90 percent of serotonin is produced in the gut. Serotonin makes us feel good.”
Serotonin and Dopamine Production
Serotonin, primarily produced in the gut, is influenced by gut microbes breaking down dietary tryptophan and signaling gut cells to release it. This neurotransmitter affects mood and anxiety through the vagus nerve. Similarly, nearly half of the body’s dopamine is synthesized in the gut using amino acids like tyrosine and phenylalanine found in protein-rich foods such as soy, beef, fish, tofu, and eggs.
Dopamine impacts digestion, food movement, and stomach acid, while also indirectly influencing brain motivation, reward, and mood through gut-brain communication pathways. Changes in gut bacteria can affect serotonin and dopamine levels, influencing mood, gut health, and stress response.
Practical Steps for Gut Health
To support a healthy gut, ensure a diverse range of plant foods in your diet, including fruits, vegetables, whole grains, and legumes. Incorporate fermented foods daily, such as adding sauerkraut to salads or opting for miso soup over an extra coffee. Eliminating junk foods, excess sugar, and processed foods is crucial. For additional support, consider a high-quality probiotic.
As research continues to uncover the profound impact of gut health on immunity and mental well-being, taking proactive steps to nurture your microbiome is more important than ever. By prioritizing a balanced diet and lifestyle, you can enhance your body’s defenses and improve your mood, paving the way for a healthier future.
