Foods to build up immunity and heal the gut

The food that you eat plays a major role in building up your immunity.  Your gut, also known as the second brain has millions of bacteria inside it, ten times more than the human cells in the body. These bacteria also known as gut microbiome is responsible for carrying out some major functions like production of various hormones, enzymes and plays a major role in how the food is digested and absorbed in the body. This explains the fact that around 70 percent of the immune system lies in the gut and gut bacteria helps in developing immune system teaching them the difference between a foreign substance and the body’s own tissues. And if there’s an imbalance in gut bacteria, for instance, if there is an overgrowth of bad bacteria, it can lead your body’s immune system to start attacking your own cells, the hallmark of autoimmune disorders.

And therefore, the best way to improve your immunity is by healing your gut. Start with these small steps:

probiotics for immunity

1. Include more probiotics:

Probiotics are live micro-organisms that helps in inculcating good bacteria in the gut. Some natural sources of probiotics are Curd, buttermilk and fermented foods like idli, dosa etc.

ghee for immunity

2. Use ghee instead of vegetable oils:

Ghee helps in reducing inflammation and is high in gut healing compound- butyrate. A teaspoon of ghee in your lunch and dinner will actually help in easy digestion.

vegetables for immunity

3. Focus more on veggies:

Make sure that your plate is half filled with vegetables. Vegetables add good amount of Fiber, vitamins & minerals. Fiber rich diet helps in increasing growth of good bacteria in the gut and therefore plays a protective role.

grains for immunity

4. Include variety of grains:

Just sticking to wheat flour can result in developing food sensitivity. Consuming only one type of grain can inflame your gut causing various diseases. Try including 2-3 different grains (preferable whole grains) like Quinoa, ragi, jowar, bajra etc. Or a combination of these grains can also work.

no packed foods

5. Limit processed foods:

Processed foods are low in nutrients and high in refined carbohydrates and fats. They’re also usually loaded with chemicals & artificial ingredients that poorly affect digestion. This nutrient-poor diet makes all the wrong bacteria and yeast grow in the gut, leading to a damaged ecosystem and takes a toll on your immunity.

limit medicines for immunity

6. Limit Medication overuse:

Anti-biotics and steroids damage the gut bacteria. Only one week of antibiotic use can greatly damage gut bacteria affecting overall immunity. Therefore, anti-biotics should only be taken after consulting a doctor, self- administration of medicines should be strictly avoided.


Still confused about which foods can heal your gut? Contact our qualified nutrition and holistic health experts at My22BMI for a one time Free Consultation Call and find out!

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My22BMI is a digital healthcare startup addressing the problem of managing lifestyle diseases through personalised diet plans. My22BMI empower lives to eat healthy and smartly and believe food should be your first medicine. The expert health coaches provide personalised diet plans for heart health, gut health, skin & hair health, weight management, mother & child nutrition and hormonal health. Download our Android app from the Google playstore.

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