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Immunity and Gut Superfoods: Does an Immunity Boosting Diet Exist?

Leila McBeth and Kelsey Russell-Murray · June 8, 2022 · Leave a Comment

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Immunity has been a particularly hot topic for the past two years because of the pandemic. Throughout the pandemic we have seen waves of different ‘immunity-boosting’ interventions and enhancing immunity has been a priority across the world. Gut health, and the idea of ‘gut superfoods’, has also sky rocketed in popularity over the past few years.

Gut Superfoods

If you want to protect yourself from COVID-19, a vaccine is the most direct strategy for immune protection. 

However, the question remains whether it possible to support our immunity through diet and lifestyle interventions.

Gut Superfoods

The answer is multi-faceted. There is no such thing as an ‘immune-boosting diet’. Ultimately, there is no one superfood, diet, or supplement that will make you immune to COVID-19. However, due to the fact that over 70% of our immune system is housed in our gut, by supporting our gut health we are supporting our overall health and immunity, as well as our resistance to viruses, allergies, chronic disease, and auto-immune conditions.

What are Gut Superfoods?

Ultimately, the single best way to support our gut health is to eat a high fiber diet that is diverse in a wide variety of plant foods. Including healthy fats and antioxidant foods, particularly a potent type of antioxidant called polyphenols, can also help to support our gut health. These foods are often referred to as gut superfoods.

Gut Superfoods

Gut Superfoods: Pre and Probiotics

Prebiotics and probiotics can support a healthy immune system by promoting flourishing gut bacteria! Prebiotics encourage the growth and life of beneficial microorganisms in the gut and are plant-based fibres. To add more prebiotics to your diet, consider adding bananas, seeds, asparagus, oats, berries, and more! To make that summer patio burger meal more gut-friendly, try coleslaw as a side instead of fries or a bean burger instead of a hamburger. You can find probiotics in kefir, live yogurt, sauerkraut, and kombucha. 

Gut superfoods
A live yogurt bowl with berries is a great way to consume both probiotics and prebiotics! 

Gut Superfoods: Vitamin D

Vitamin D can support a healthy immune system through regulating gut-associated inflammation. Unregulated inflammation is a problem because it can make our bodies more susceptible to damage over time, eventually lowering our immune strength. This vitamin is crucial for immune health because it enhances the function of white blood cells – the cells that ward off infectious particles! Foods high in vitamin D include salmon, sardines, oranges, egg yolk, mushrooms, and sunshine. However, vitamin D is the one supplement that I truly believe everyone should be taking (especially in North America where there is limited sun exposure at different times of the year).

Gut Superfoods: Vitamin C

Vitamin C is often over-hyped in the media. With vitamin C immune-boosting claims, vitamin C supplement shelves were empty at the start of the pandemic. However, although there is some limited evidence that supplementing vitamin C may help reduce the severity and duration of the common cold, there is currently no evidence that vitamin C will help to prevent or reduce the severity of the coronavirus. Vitamin C plays an important role in many bodily functions (such as the repair and absorption of iron), however it is generally easy to meet vitamin C requirements from a wide range of fruit and vegetables (including peppers, oranges, strawberries, kiwis, tomatoes and broccoli).

Gut superfoods
Foods high in Vitamin C include kiwi, berries, oranges, papaya, bell peppers and more!

Gut Superfoods: Vitamin A

Vitamin A is a gut super-nutrient! Vitamin A is central to immune homeostasis in the gut. Vitamin A has a role in mediating the relationship between gut bacteria and immune system. Research has shown that having moderate levels of vitamin A in the intestine prevent the immune system from becoming overactive. Facilitating an appropriate immune response could have a powerful role in the prevent of autoimmune conditions.

Vitamin A deficiency has a significant effect effect on the bacteria community of the gut. Deficiency of vitamin A results in changes to the gut microbiome including an increase in the Bacteroides vulgatus population, which can allow for foreign and dangerous bacteria to populate and expand. Examples of foods high in vitamin A include dark leafy greens, dark orange and yellow vegetables, eggs, and liver.

Gut superfoods
An example of a meal high in Vitamin A

Gut Superfoods: Zinc

Another scenario where a nutrient deficiency can disrupt gut health is with inadequate zinc levels. Zinc deficiency can cause changes in the gut microbiome and is also associated with poor immune function. Foods that are packed with zinc include red meat, poultry, seafood, whole grains, dairy, and some nuts and seeds. Switching to whole grains instead of white flour, sprinkling hemp hearts on your morning yogurt, and having a small handful of almonds for an afternoon snack are easy ways to boost your zinc intake.

Gut Superfoods: Polyphenols

Polyphenols, which are a type of phytochemical (plant chemical) that are high in antioxidants, are recognized for their beneficial function in the human body. They are known to both increase the quantity of helpful gut bacteria and improve signalling pathways of the immune system. Examples of foods that are high in polyphenols include cocoa (chocolate), purple grapes, red wine, black and green tea, soy, olives, onions, citrus fruits, and more.

Conclusion 

Overall, we cannot “boost” our immune system, we can only promote a healthy balanced immune system. This balance can be achieved through a healthy gut (a diverse and abundant microbiota!) and corresponding healthy lifestyle habits. Although superfoods can be nutrient dense, do not expect that one single food will grant you superior health. It is a combination of foods and habits that will support overall health. A diet high in fiber, healthy fats and antioxidants, regular exercise, getting enough sleep, and avoiding smoking all promote a healthy gut and strong immune system. 

References:
  1. Whitney EN, Hammond G, Piché LA, Rolfes SR. Understanding nutrition. Toronto: Nelson Education; 2016. 
  2. Ray SK, Mukherjee S. Evolving Interplay Between Dietary Polyphenols and Gut Microbiota—An Emerging Importance in Healthcare. Frontiers in nutrition (Lausanne). 2021;8:634944–634944.

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Filed Under: Gut Health Diet, Nutrition Articles Tagged With: covid, gut health, gut health diet, gut health foods, gut superfoods, immunity, prebiotics, Probiotics, vitamin A, vitamin C

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Hi, I’m Kelsey, the founder of Gut Healthy Dietitian, a group of Registered Dietitians working together to bring you the most innovative and effective nutrition care in the field of gut health. Through 1:1 and group nutrition counselling, as well as gut healthy recipes and nutrition articles, our goal is to bring you value and knowledge about all things gut health.

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Hi, I'm Kelsey! 👋 I’ve never done one of the Hi, I'm Kelsey! 👋

I’ve never done one of these posts, and since my presence on instagram has been terrible recently this felt like a good way to get back to posting. 

I’ve been a Registered Dietitian for the past decade and have worked my entire career in clinical practice, mostly in a hospital setting. Almost 3 years ago I started Gut Healthy Dietitian while on maternity leave. Between being a mom to two young boys (priority #1), working full-time in the hospital and running a growing business life is BUSY, but I wouldn’t have it any other way. 

At Gut Healthy Dietitian our approach is entirely based on two factors: 1) science and 2) being realistic. I am absolutely obsessed with nutrition and spend a ridiculous amount of time reviewing the latest (evidence-based) nutrition recommendations. I have worked with thousands of different clients over the past decade with every health condition you could imagine, but there’s one consistent factor. If the client isn’t ready to make the change, or if it’s too overwhelming, it simply won’t work. 

Although we are happy to see clients with any sort of nutrition goals, my passion is gut health. I truly look at gut health (meaning the function of our healthy gut microbes 🦠) as the foundation of our health.

A few things about me:
1. I have two little boys, Jace and Blake, who are my world 
2. My wife Lily is pretty great too 
3. I’m a lifelong multi-sport athlete, and I still play basketball and soccer 
4. I started Gut Healthy Dietitian after focusing my research on gut health during my Masters of Science degree 
5. Gut Healthy Dietitian now has two other amazing dietitians, Nicole and Elyse, working for us 
6. We run a virtual clinic as well as providing dietitian services on campus at Western University 
7. I have a wild sense of overconfidence that proves me wrong 1-5 times most days 
8. I have been vegan/vegetarian for many years but recently starting adding animal products back into my diet because it felt right 
9. I work on ICU, stroke, medicine and mental health in my in-patient hospital job 
10. I did my undergraduate degree at StFX and my Masters degree at McMaster
FUEL YOUR GUT: GROUP PROGRAM I am so excited to a FUEL YOUR GUT: GROUP PROGRAM

I am so excited to announce the launch of our new group program in January 2023! I outlined the concept for Fuel Your Gut years ago but due to (very) limited time I needed Nicole’s help to develop the program, and the results are so good. This program is built around the feedback we hear from our clients every single day - the biggest limiting factor in making long-term diet and lifestyle change is our crazy schedules. The biggest barriers being a lack of time and energy. So we created a program that would take the stress out of eating well and allow you to achieve your nutrition goals in a way that is sustainable and enjoyable. 

WHAT DOES THE PROGRAM INCLUDE?
• 4-weeks of meal plans (quick, easy and delicious high fiber, anti-inflammatory meals)
• Weekly grocery lists (to save you time and energy)
• Weekly check-in from your dietitian for accountability and support 
• Weekly education sessions and Q&A 
• Access to a private group forum for motivation and accountability 

This program is for you if:
• You want to support your overall health and wellness
• You feel stressed or overwhelmed about your diet, or don’t have the time to make sustainable changes 
• You know gut health is important, but you don’t know what that means or how to support gut health
• You need to improve your diet for management of a chronic disease (heart disease, high cholesterol, high blood pressure, diabetes etc)
• You want more energy and improved digestion
• You want to commit to your health but know you need accountability to make long-term changes 

BONUS: if you have private insurance benefits you may be eligible for reimbursement of this program!
This program is not for you if:
• You have significant digestive symptoms. We would recommend you contact us for a 1:1 consultation for individualized recommendations as you may not be able to tolerate a high fiber diet right now. 

Limited space available! Join the waitlist today to claim your spot - link in bio
5 EASY TIPS TO SUPPORT GUT HEALTH 1. Eat more fib 5 EASY TIPS TO SUPPORT GUT HEALTH

1. Eat more fiber
2. Diversity is key 
3. Think INclusion instead of EXclusion
4. Manage stress 
5. Move your body, everyday 

Straightforward, but effective strategies to start supporting your gut health today. A gut health diet is the anti-diet. I break these 5 tips down in depth in the new free PDF download available on my website. Link in bio to download the resource and join our newsletter? Check it out!

#guthealthdiet #guthealthdietitian #dietitianlondonontario #diversitydiet #guthealthtips #guthealthnutritionist #guthealthnutrition #guthealthydietitian
I want to welcome Elyse, the newest member of our I want to welcome Elyse, the newest member of our Gut Healthy Dietitian team! 

Elyse is available for virtual sessions for all clients and on-site at Western for Western-affiliated clients (students, staff, faculty). We are so happy to have her!

A bit about Elyse: 

Hi, I am Elyse, a Registered Dietitian looking forward to helping you meet your nutrition goals! I obtained a Bachelor of Applied Science and Master of Applied Nutrition (MAN) degree from the University of Guelph and am a current member of the College of Dietitians of Ontario.
 
Nutrition is my passion and I have experience in several sectors including Long Term Care, Nutrition Management, and Public Health. I am committed to using an evidenced-based approach to nutrition counselling and strive to deliver individualized advice to meet my client’s needs. My goal is to work with clients to identify their nutrition goals and offer realistic advice to fit their lifestyle. I have a particular interest in chronic disease management such as diabetes and kidney disease, as well as gut health disorders. I am committed to being a lifelong learner and look forward to expanding my knowledge in all things nutrition & health related.
 
Other interests of mine include cooking, baking, reading, running, and relaxing with my friends and family!

#guthealthdietitian #guthealth #privatepracticedietitian #westerndietitian #westernuniversity #westernu #ibsdietitian #pcosdietitian #sportsdietitian #dietitiansofinstagram #dietitianapproved
The most fun I’ve ever had during a consultation The most fun I’ve ever had during a consultation.

It’s not every day you get the opportunity to provide nutrition counselling to an Olympian. So when Miranda Ayim, 3x Olympian and our flag bearer at the 2020 olympics 🇨🇦 asked for a session in our new offices at Western I was honoured. 

I can’t stress enough the importance of getting an outside opinion or review of your diet periodically. Miranda knows far more than the average person about nutrition from being a lifelong athlete, but since retiring from basketball her nutrition needs have changed. Getting a different perspective helps to set new goals and identifying any areas for improvement. 

Thanks so much for trusting me with your nutrition @mjayim. A true beauty of a person in all ways. Swipe through to see an old-school picture of us on the basketball court together in high school. Her basketball career may have gone slightly further than mine…but she retired first while I’m still going strong in women’s league 😆

📸: @jomoriah.photos 🤍

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