by Yen Ngo MS, RDN, CDN

Immune health seems to be a huge topic of discussion, especially in the past few years, but how do we actually “boost” immune health? With all the conflicting health and nutrition information out there, how can we possibly know what to eat and drink without spending loads of money on “immune boosting” products.

Speaking from a functional perspective on medicine and nutrition (meaning a root cause approach), we must first ask ourselves  What is the immune system and what makes it “weak”?

Approximately 70% of the immune system lies within the intestines. So what does that mean? The gut regulates the innate and adaptive immunity, two lines of defense that work together to destroy any invading pathogens. For them to work together harmoniously, the balance of bacteria in our gut microbiome plays a large role. The more “bad” bacteria in relation to “good” bacteria in the gut can cause more opportunistic pathogens to enter, therefore contributing to an over-stimulated immune system, thus making us more susceptible to illness.

So yes, you heard that correctly, that means good gut health equals healthy immunity! So what causes poor gut health? Unfortunately, life. Overuse of over the counter and prescription drugs such as antibiotics, heartburn medication, NSAIDS, and birth control pills. Physiological factors such as high stress, anxiety, depression, and unresolved emotional trauma. The “Standard American Diet” — Over consumption of processed foods and alcohol. Environmental factors such as heavy metals in air, food and water, BPA in plastics, pollution, everyday household items with heavy chemicals. And of course, infections, whether they are bacterial, viral, or fungal.

So how do we eat for immunity?

First, we must identify any “problem foods” such as any food intolerances, sensitivities, or allergies which would be identified by a trained health professional such as a Registered Dietitian. Each time these “problem foods” are consumed, they can cause damage not only to the gut but to the entire body.

Next, remove foods that irritate the gut lining such as pro-inflammatory foods. That includes foods that contain hydrogenated or refined oils, gluten (for some), dairy (for some), refined grains (e.g., flour-based products), sugar, and artificial colors, flavors, and sugars.

Lastly, replace those foods with anti-inflammatory foods such as fruits, vegetables, whole grains, beans, lentils, nuts, seeds (chia, flax, hemp, etc.), healthy mono and polyunsaturated fats (fresh olives, hummus, olive oil, coconut oil), sustainable fatty cold water fish (salmon), whole organic soy products (tofu, tempeh, edamame, soy milk, miso paste), organic chicken, pasture raised eggs, grass fed beef, bison, cultured dairy products (Greek yogurt, kefir), any fermented vegetable (sauerkraut, kimchi), anti-inflammatory spices (turmeric, garlic, ginger, cinnamon), and anti-inflammatory beverages (green/matcha tea and kombucha).

For some, these steps may sound easy- Remove some foods then add back in some foods, however, the key is to keep it consistent. When it comes to good health and nutrition, it does us no good to follow a plan for a few days, weeks, or months just to stop. That is why good health does not come quick and truthfully, it is not easy. Changing your behaviors and modifying your lifestyle is nowhere near simple. That is why it’s recommended to make small changes when following these three steps. For example, start by looking at the list of foods to reduce. Which one of those foods do you eat most often? It’s best to eat less of that one food for one week while replacing it with a healthier alternative. For example, if you are the person who enjoys eating multiple servings of peanut butter each week, it is important to choose the best quality of that particular food. Classic brands of peanut butter tend to contain hydrogenated oils and added sugar, swap that product out for one with an ingredient list that only contains “peanuts and salt”. That way, your “everyday food” is not adding to your toxic load. After making that one small change and mastering it, continue down that list. This way we tighten up our diet without feeling deprived or restricted.

Major takeaways: Good immune health starts in the gut, work towards a healthy lifestyle by making small behavioral changes versus big ones, and be mindful of what foods, beverages, medications, etc.. that you allow in your body.